EASY MEAL PREP WITH ME! | Healthy Meal Prep for Weight Loss

EASY MEAL PREP WITH ME! | Healthy Meal Prep for Weight Loss


(upbeat, fun vintage
organ and guitar music) – Hey health nuts, welcome
back to my channel. Today we are doing
another meal prep video. As you can see I have
my meal prep apron on and I’m ready to do some
cooking with you guys and get you all prepped
for the week ahead. And in my last meal prep video I asked you guys in a poll what
type of meal prep video you would like to see next, and you guys voted for weight loss. And I feel like it’s
the perfect time of year to focus on a weight
loss meal prep because beach season is around the corner. And you just want to
look good when your in your bathing suit, bikini, shorts, whatever it is that you wear. You want to feel good, you
don’t want to be bloated and this, by no means,
is like promoting a diet or a restricted amount of calories. I’m all about intuitive eating and eating until you’re full, but
making sure those foods are good, wholesome
foods full of nutrients, fiber, healthy fats and all that goodness. So I have a few awesome
recipes to share with you guys for the week ahead, that I think are gonna help you with your beach body goals this summer. So without further ado, let’s get cooking. To kick off the meal prepping, we’re gonna start off with breakfast. And for breakfast I
thought I would keep it nice and light and summery. And we’re basically making the
easiest granola recipe ever. It’s my simple granola mix. So first you want to preheat
your oven to 350 Fahrenheit. Then in a large bowl you’re
gonna mix together your oats, almonds, sunflower seeds, coconut,
sea salt and cinnamon. You’re gonna give that a quick stir and then set it aside. (fun vintage organ music) In a medium saucepan
you’re gonna just warm up your almond butter, coconut oil and honey, give that stir. And you just want to kind
of keep that on a low simmer while constantly stirring it
for about 30 to 60 seconds. Until it kind of thickens up a little bit. So set that aside. (upbeat, fun organ music) And you’re gonna mix that
into your dry oat mixture. I like to do half at a
time while thoroughly mixing it through with
the spoon or spatula. (upbeat, fun vintage
electric guitar music) Next all you have to do
it grab a cookie sheet, line it with some parchment paper, and then pour that oat
mixture right on top, flatten it with the back of the spatula. And bake it in the oven
for 10 to 15 minutes, tossing it halfway through. (fun, upbeat music) Once your oatmeal is
done all you have to do is let it cool slightly,
toss it back into a bowl, mix in your hemp hearts and raisins. I love Thompson raisins,
I find they’re smaller and they’re just tastier in my opinion. And you just mix it all through and there you have a super,
easy, simple granola. I make this all the time
and it’s on my website, I’ll have the recipe link down below. And then to finish off this breakfast you can just add in
some yogurt into a jar. You can use coconut yogurt, goat yogurt, Greek yogurt, doesn’t matter. And then I just like to throw in a couple of mixed berries. And I have these little plastic
containers which are great ’cause they actually, if
you’re using a Mason jar they separate the dry from the wet. So I pop those on top, I
add in the cooled granola, pop the lid on and you
have breakfast ready for the entire week. And you don’t have to worry about your granola getting soggy. (upbeat, fun vintage guitar music) Next up for lunch I am making one of my favorite soup recipes. It is my chicken noodle soup. Actually it’s gonna be
a chicken and rice soup, ’cause I’m using brown basmati rice, but you can switch it up with any noodle or grain that you like. Now you can totally skip this step and just buy store bought broth, but I love making homemade broth. I feel it’s like so flavorful,
it’s so good for you. There’s collagen in it, so
many minerals and vitamins. It definitely makes a big difference if you’re making it at home. So to make my own broth
I just take my crock pot, I throw in a whole chicken. And then I’ll add in a
mixture of vegetables like carrots, celery, ginger, garlic, onion, parsley, I throw that all in and then I season it with whatever spices I have on hand. And I have a whole recipe
video I will link it down below on how to make it. But you can really just switch it up with whatever you have. For instance I didn’t have parsley, so I used cilantro. Don’t go out and buy extra things just to get the recipe exact. Just use what you have that way you don’t have things that
go to waste in your fridge. And then just top it off with water so it just reaches the top of the chicken, pop the lid on. And you can either cook
this on high for four hours or low for eight hours. And then once it’s done you’re gonna have the most rich, nutrient broth ever. I basically will just
strain out all the broth. I will pull apart the
chicken from the bone, with just using like a fork and you have the most flavorful pulled chicken that you can just throw back
into your soup later on. And I’m actually gonna save
some of it for dinner, as well. So it actually works for two recipes for this week’s meal prep. Now to make the actual
chicken noodle soup, since it is a two step process since I am making my own broth, you’re going to take a large pot and you’re just going to saute some onion, garlic and vegetables with
a little bit of the broth. Usually I do a little bit a olive oil, but we’re trying to keep
this a little bit more lower fat so I’m just using the broth since it has already fats
in it from the chicken. So you’re just gonna saute your veggies in there a little bit to soften them up before we add in the rest of our broth. And I like to top it off with a little bit of filtered water so
it’s not just all broth. And you can save the rest of the broth for soup for the next week, you can freeze it. Or if you just want like
a hot treat in the midday, you can just warm it up
and it’s just delicious to have as a drink. You can actually order
broth now at a lot of cafes, which is pretty cool. So once you add in your broth and water you can add in your rice, your chicken and fresh parley or cilantro, if you have that on hand as well. Give it a stir, bring it to boil and then bring it down
to kind of a low simmer and cook it until the
rice is nice and cooked. And then when it’s done you’re gonna have the most flavorful, nutrient dense chicken noodle soup or
chicken and rice soup that you can just pair with some crackers. I love these flax crackers from Mary’s. And you can just have them, even if you want to have them on the side with guacamole or hummus
you can totally do that. But I find since the soup has the chicken, veggies and rice, it’s pretty filling and it just tastes delicious. Perfect for a light
lunch so you don’t feel too full or bloated afterwards. And then for snack time
I kept things super fresh and light and a little crunchy with some chopped cucumber and some little grape tomatoes. And when they’re in
season they’re so sweet and they just taste like
little bombs of candy. I love them. And I just paired this with some hummus. I love the organic garlic
hummus from Costco. I get it all the time. It’s super affordable. You get it in like two big tubs and it’s perfect for meal prepping because you can just have it
on the side of your veggies. Then for dinner we have a different take on spaghetti and sauce. And basically I swapped out the noodles for spaghetti squash. And it’s just a great way
to get some extra fiber and vegetables into your dinner. And if you haven’t had spaghetti squash it’s a really cool vegetable. It’s actually really easy to cook. It looks intimidating at first, but once you’ve tried it once you’re gonna be addicted. Because it’s the easiest
vegetable to cook. You basically just slice it in half, you take out the seeds in the middle. And then I like to take a little bit of coconut oil, rub it on the inside and then I put these face down into a pan. I put a little bit of water
to keep them nice and moist when they’re cooking in the oven. And then optional you
can put some foil on top, just to kind of help it
cook a little bit faster and give it like a little steam bath. And then you pop this into an oven at 400 degrees Fahrenheit
for about 40 to 45 minutes until it’s nice and soft. You can just poke a
butter knife in or fork. And if it slides in and out really easily then it’s perfect. Now for the rest of the
components of the dinner you want to roast these at
the same time as the squash. For the sauce I’m actually making my home made marinara sauce. Which basically consists
of roasted tomatoes and red peppers and some garlic
and herbs, it’s delicious. So basically you’re gonna take
some tomatoes on the vine, dice them in quarters, place
them on a cookie sheet, dice some red pepper as well. Then drizzle on some olive oil, throw in some minced garlic
and some fresh basil. Bake it in the oven with
your spaghetti squash for about 40 minutes
and it’s just gonna be the most flavorful sauce ever. So once your tomatoes are nice and roasted all you have to do is transfer everything into a food processor. You want to make sure you’re adding in all the juices as well,
’cause that’s what’s gonna give your marinara
sauce all that flavor. At this point I add in a
couple of extra seasonings. I add in cumin, Italian seasoning, tumeric and some salt and pepper. And then you can also add in some extra fresh basil if you want as well. Blend everything up until
it reaches the consistency that you’re looking for. You don’t want to over blend it or else you’re just gonna end
up with a tomato soup, which is also delicious,
but not what we’re going for today. And then you have a
delicious marinara sauce. And then to finish off
the dinner I thought I would keep things super simple and just roast up some Brussels sprouts. So I washed and chopped
up my Brussels sprouts and then drizzled on some olive oil, honey, balsamic and some salt and pepper. (upbeat, fun vintage organ music) Mix that all around and
then I just place these on a baking tray lined
with some parchment paper and baked them in the oven
along with everything else for about 20 minutes. And then they got super crispy and they were perfectly done. So once everything is
done all you have to do is add them into your containers. So I just added in the spaghetti squash, the pulled crock pot chicken, Brussels sprouts and then I drizzled on the marinara sauce. (upbeat fun organ and guitar music) So there you guys have it. There’s your meal prep for the week. I hope you guys try out these recipes and if you do be sure to send me a photo on social media and tag me @urhealthnut so I can easily find them and like them. And if you guys want to vote on the next meal prep video, I will have
a poll up in the corner. And that’s how I choose what theme I’m gonna do the next one on. So you guys voted for this one. So for the next one if
you want it to be like a spring theme or paleo or vegan theme, make sure you vote and that is the one I will get out for you guys. ‘Cause I want to make
recipes that are gonna help you guys out in your kitchens. Be sure to give this video a
big thumbs up and subscribe. I post three times a week, Sunday recipes, wellness
Wednesdays and blog Fridays. I will see you guys in my next one. Bye! (upbeat, fun beats and vintage
guitar and organ music)

84 thoughts on “EASY MEAL PREP WITH ME! | Healthy Meal Prep for Weight Loss

  1. I love an easy granola recipe!! This one looks so delicious!😋👌🏼

  2. Meal prep videos are my favorite and this one was really good! I'm actually making your granola right now 😛 Looking forward to my breakfasts this week!

  3. This video was amazing. Loving these meal prep of the week! Your hard work definitely shows and I can see myself recreating all of these!

  4. I started my weight-loss Journey last Monday I will definitely try your recipes I would like to see meal prep done for vegan or vegetarian

  5. The recipes look good! One thing that would be helpful to know how long this whole meal prep takes all together. Half a day, whole day? Could you kindly let us know? Thank you!

  6. nice video! But don't really think this will work for weigth loss for alot of people. Way to much kcal dence food, like rice, oat, almond, honey, peanutbutter ect. i think i would use more veggies and less kcal dence food.

  7. With the butternut squash instead of water in the pan to steam it I would of used some of the leftover soup broth, it would give it some great extra flavor!

  8. Hi! Very Good ideas!
    i would like to Tell you a simple tip for the granola. pur the mixture directly into the pan and mix on Low heat. It will result more homogeneous!👍

  9. I've had an YouTube account for the longest, however you're the first person I ever subscribe to. I'm binge watching all your videos and now feel inspired to practice many of your tips and recipes. Thank you & greetings from LA, California 🙂

  10. Love all the recipes! Can't wait to make the marinara sauce and Brussels Sprouts! (I am a vegan so I will adapt some recipes for myself!) Great video! Love the short easy recipes for food prep!!!

  11. Did you have a hard time cutting your spaghetti squash in half? It took me 20 min and 3 different knives. Is it usually this difficult? LOL

  12. L-O-V-E-D the granola recipe! I'll totally make it for my mom! I didn't know the channel and bumped into this video. I'm already a fan. Great job!

  13. I had a question I noticed that on this video it says you can cook the chicken on high for 4 hours but on the other video with the recipe it says to cook for 6 hrs on high, I just want to make sure that if I cook it on high for 4 hours it'll be fully cooked and safe to eat😊

  14. The food looks great, but "intuitive eating"…I don't know. I got heavy because my intuition tells me to eat all the things. Perhaps my intuition isn't the best thing to go by.

  15. Can you do College dorm meal prep? I hate having to eat campus food bc I like to eat healthy and there aren't always healthy options

  16. any links for the reusable snack bags I see you using?! Trying to get away from plastic 1 time use containers. Thanks!! Great content 🙂

  17. Im on a diet, already lost 20 pounds..and chicken broth is amazing… But eventually I get tired… So, I try to mix different flavors.. for example.. I like to add an small chipotle chillie or maybe sauce and some avocado in cubes to my broth.. it's completly amazing!

  18. If you save the apple sauce individual containers….they also fit in the mason jars for the granola…I do this for my husbands grab and go breakfast

  19. I love that you’re just tossing the granola on an old cookie sheet and going with it. Your videos are very informative and healthy and you do it without being pretentious. Really love these videos!!!

  20. Dear Nicole, your videos are truly fun to watch and you have such easy and fun Amazing and very delicious recipes!!!
    THANK YOU FOR ALWAYS GIVING GREAT TIPS!!!

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