Simple High Protein Meal Prep on a Budget **Breakfast, Lunch & Dinner under £20**
Summary
TLDRIn this budget-friendly meal prep video, the host demonstrates how to prepare five portions of breakfast, lunch, and dinner with ease, nutritional value, and flavor in mind. Breakfast features overnight oats with various toppings, lunch is a sticky honey soy chicken with rice and broccoli, and dinner is a creamy meatball oo. The video includes ingredient breakdowns, preparation tips, and storage advice for a week's worth of meals, all sourced from Aldi for cost-effectiveness.
Takeaways
- 🍽️ The video focuses on creating budget-friendly meal prep for breakfast, lunch, and dinner, emphasizing affordability, ease of preparation, nutritional value, and flavor.
- 🥣 For breakfast, the recipe is overnight oats made with oats, protein powder, natural yogurt, chia seeds, and almond milk, with various topping options.
- 🛒 Most ingredients are sourced from Aldi, and the cost of each meal is calculated with consideration for realistic use of leftovers.
- 📏 Rolled oats are recommended for overnight oats due to their texture, and instant oats can be used but may result in a mushier consistency.
- 🌾 Chia seeds are optional but enhance texture by absorbing liquid and thickening the oats.
- 🥛 Any milk can be used in place of almond milk, and protein powder flavor can be varied to personal preference.
- 🍗 Lunch features sticky honey soy chicken thighs with rice and broccoli, highlighting the use of chicken thighs for their flavor and tenderness.
- 🍚 The rice is cooked simply, and the broccoli is steamed to be slightly underdone to prevent it from becoming mushy when reheated.
- 🍖 The dinner recipe is a creamy meatball stew made with minced meat, Italian hard cheese, chicken stock, and crème fraîche, along with frozen peas.
- 🧀 Grana Padano cheese is suggested as a cost-effective alternative to Parmesan for the meatball stew.
- 🍲 The meatballs are pan-seared before being added to a sauce made from chicken stock, cheese, and crème fraîche, simmered until cooked through.
Q & A
What is the main focus of the meal prep described in the script?
-The main focus of the meal prep is to create budget-friendly, easy-to-prepare, nutritional, and flavorful breakfast, lunch, and dinner meals for five portions.
Where were most of the ingredients purchased for the meal prep?
-Most of the ingredients were purchased from Aldi.
What is the base recipe for breakfast in the meal prep?
-The base recipe for breakfast is overnight oats, which includes oats, protein powder, natural yogurt, chia seeds, and almond milk.
Why are rolled oats recommended for overnight oats?
-Rolled oats are recommended for overnight oats because they have more texture compared to instant oats, which can make the oats mushy.
What is the significance of using chia seeds in the overnight oats recipe?
-Chia seeds are used to improve the texture of the oats by absorbing liquid and helping to thicken the mixture.
What are some topping options suggested for the overnight oats?
-Suggested toppings for the overnight oats include peanut butter, banana, apple, cinnamon, sultanas, blueberry, and lemon zest.
What is the lunch meal prep recipe described in the script?
-The lunch meal prep recipe is sticky honey soy chicken with rice and broccoli.
Why is chicken thigh used instead of chicken breast in the lunch recipe?
-Chicken thigh is used because it is considered a superior culinary choice, especially for meal prepping, as the extra fat content helps keep it tender and enjoyable after being refrigerated or frozen.
What are the key ingredients in the marinade for the sticky honey soy chicken?
-The key ingredients in the marinade for the sticky honey soy chicken are soy sauce, corn flour, honey, garlic, chili, and sesame oil.
How long can the prepared meals be stored in the fridge before they need to be consumed or frozen?
-The breakfast oats can be stored for about 5 days in the fridge, while the lunch and dinner meals can be stored for 3 days before they need to be consumed or frozen.
What is the dinner meal prep recipe described in the script?
-The dinner meal prep recipe is a creamy meatball oo, which includes minced meat, Italian hard cheese, lemon, egg, garlic, chicken stock, and creme fraiche, served with frozen peas.
What are some considerations for the cheese used in the creamy meatball oo recipe?
-Parmesan or Pecorino Romano could be used, but Grana Padano is suggested due to its lower cost. Grating some of the cheese into the meatball mixture is recommended, especially if using lean meat.
Outlines
🍲 Meal Prep on a Budget: Breakfast Edition
The video segment focuses on preparing budget-friendly meals, starting with breakfast. The chosen recipe is overnight oats, which is easy to prepare and offers nutritional value and flavor. The base ingredients include oats, protein powder, natural yogurt, chia seeds, and almond milk. The presenter suggests variations with different toppings like peanut butter, banana, apple, cinnamon, sultanas, blueberry, and lemon zest. The oats are stored in containers and can last in the fridge for about 5 days. The presenter also discusses the proportional cost of ingredients, emphasizing the practicality of using leftovers.
🍗 Lunch Prep: Sticky Honey Soy Chicken with Rice and Broccoli
For lunch, the video presents a recipe for sticky honey soy chicken served with rice and broccoli. The chicken thighs are marinated in a mixture of soy sauce, corn flour, honey, garlic, chili, and sesame oil. The presenter advises on the importance of not overcooking the broccoli to avoid it becoming mushy. The chicken is cooked in an air fryer, with additional sauce applied during the cooking process. The final dish is recommended to be stored in containers and can be kept in the fridge for up to 3 days, with the option to freeze leftovers. The presenter also provides tips on enhancing the meal with sesame oil or chili oil and shares personal preferences for the recipe.
Mindmap
Keywords
💡Meal Prep
💡Budget
💡Nutritional Value
💡Flavor
💡Ease of Preparation
💡Overnight Oats
💡Protein Powder
💡Chia Seeds
💡Sticky Honey Soy Chicken
💡Meal Portioning
💡Crockery and Storage
Highlights
Meal prep on a budget with five portions of breakfast, lunch, and dinner.
Considerations include ease of preparation, nutritional value, and flavor.
Most ingredients purchased from Aldi for cost-effectiveness.
Proportional costs used for ingredients that can be reused realistically.
Breakfast consists of overnight oats with various toppings for variety.
Oats, protein powder, natural yogurt, chia seeds, and almond milk are the base for overnight oats.
Chia seeds improve texture by absorbing liquid and thickening the oats.
Greek or natural yogurt can be used, with or without fat.
Protein powder provides sweetness, so additional sweeteners may not be needed.
Instructions for mixing the overnight oats to avoid over or under mixing.
Storage tips for overnight oats to maintain freshness and prevent soggy toppings.
Lunch is sticky honey soy chicken with rice and broccoli for a balanced meal.
Chicken thighs are used over breasts for better flavor and tenderness in meal prep.
Marinade includes soy, honey, sesame oil, and optional extras for depth of flavor.
Rice is cooked gently to avoid overcooking, which can happen with reheating.
Broccoli is steamed to be slightly undercooked to account for reheating in the microwave.
Chicken is cooked in an air fryer for a crispy texture and even cooking.
Dinner features a creamy meatball oo with hard Italian cheese and chicken stock for a hearty dish.
Minced meat, egg, and seasonings are the base for the meatballs, with cheese added for flavor.
Searing meatballs on high heat ensures an even and crispy exterior.
Creme fresh and chicken stock are combined with cheese for a creamy sauce.
Instructions for portioning meatballs to ensure equal distribution among meal containers.
Final meal prep includes adding peas and allowing the dish to cool before storage.
Meals are designed to be prepared on Sunday and eaten from Monday through Friday.
Transcripts
today we are doing meal prep on a budget
and I'm making five portions of a
breakfast lunch and dinner along with
price my other considerations were ease
of preparation nutritional value and
flavor and I think I've scored quite
well in all areas almost all ingredients
were purchased from Aldi and when
calculating the cost of each meal I have
sometimes used proportional costs but
only where it's realistic for you to
keep and use whatever isn't required in
the recipes for example if six eggs cost
£168 and we use one I'd say that cost
You2 88 P because you get to keep the
rest of the eggs however for items where
you might not be likely to use whatever
remains I've added the total cost just
for furnace all right let's do it let's
start with breakfast and most certainly
the easiest of our meals to prepare
overnight oats for our base recipe we're
using oats protein powder natural yogurt
chia seeds and almond milk then you can
top those however you like but I will
show you a few different variants quick
out on some ingredients rolled oats are
probably the best for overnight oats
because they have a bit more texture
instant oats will work fine but things
will just end up a bit more mushy cheer
seeds aren't entirely necessary but
again they will improve the texture
because they'll absorb a lot of liquid
and help thicken things up yogurt can be
Greek or natural with or without fat I
just grabb the cheapest one almond milk
can be swapped for any milk and I'm
using vanilla protein powder because
it's the most neutral that I have but
really use any flavor you like this is
going to be providing the sweetness so
if you do use unflavored you might want
to add some honey step one of a total of
one steps mix everything together you
shouldn't need to premix your protein
powder because the oats and seeds will
help break up any lumps so the only
thing you need to remember for this is
you can always add more milk but you
can't take it away nobody wants to be
out here distilling overnight o mixtures
right so just add a little to start with
and then gradually add more until you
reach desired consistency don't forget
your oats and seeds are going to absorb
a fair bit of liquid so you do want it
to be considerably more runny than you
like it when you consume it something
like this is about where it should be so
by the following day it will be thick
enough to stay on a spoon which is
probably the the minimum level of
consistency you're looking for to be
quite honest anyway when you're done
just dish it out into your containers
definitely don't use a ladle for this
that's a ridiculous utensil choice but I
could not locate my big spoon obviously
you also don't need to buy specific
overnight oats containers with stupid
little spoons that aren't even long
enough to reach the bottom you can just
use tumblers and cover them with cling
film or any old jars that you've got
lying around you know cuz we've all got
loads of jars lying around anyway my
advice would to store the oats as is and
then top them before consuming each
morning if you start chopping fruit up
it's not going to last very long and
it'll just end up soggy and generally
undesirable provided the date on your
yogurt was okay these will actually be
fine in the fridge for about 5 days but
I probably wouldn't go longer than that
so you can just take one out each
morning and add whatever toppings you
feel like I went with peanut butter and
banana apple cinnamon sultanas and
blueberry and lemon zest all solid and
offer something a little bit different
on the pal palette but you can get as
creative as you desire I all these are a
very typical go-to breakfast meal prep
and you've probably seen them in a
million other videos but I think they
are popular for a reason I've tried
quite a few different breakfast meal
prep ideas and I think when all things
are considered these do come out on top
next up for lunch we're making some
sticky honey soy chicken with rice and
broccoli so we're starting out with the
bodybuilder Holy Trinity of chicken rice
and broccoli however I'm going to use
some chicken thigh instead of the usual
breast now when you buy skinless and
boneless these aren't really any cheaper
than chicken breast but anyone with a
tongue knows that the thigh is the
superior culinary choice and especially
when meal prepping that extra little bit
of fat content is going to help keep it
tender and enjoyable after it's been in
the fridge or freezer for our marinade
you can do the really simple version
using just soy honey and sesame oil but
I think it's worth using the added
extras shown here and let's start with
that marinade so I'm going to go in with
some soy first I did add a splash of
dark soy later but it's not necessary
then you want to mix in your corn flour
before adding anything else that's corn
starch to Americans I went for two
spoons like that and this is going to
thicken up your marinade so that it
sticks to the chicken but don't expect
it to do much yet because it doesn't
start gelatinizing until it's heated
then for some honey which you could swap
for brown sugar if you like I'm adding
some garlic because I'm using it in the
next recipe but you could also add
Ginger or both and then some chili again
really optional I was lazy so I just
micro PL this instead of finally
chopping finally a drop of sesame oil
just for flavor and then we're going to
make sure it's well mixed before placing
some off to one side in a bowl that
we'll use to brush the chicken with
whilst cooking then for the Grim job of
chopping our chicken I'll spare you too
many close-ups just cut them into
roughly equal sized pieces and place in
your bowl to marinate now I'll put the
rice on and as in previous videos I'm
not going to go through a breakdown of
cooking rice if you find it difficult
get a rice cooker because that's a very
gentle method of cooking rice which
makes it pretty hard to get wrong
broccoli needs chopping up and steaming
so let's do that doesn't really matter
which order you do all these steps in
because everything has to cool down
before you put it in the fridge or
freezer anyway only thing I'd say about
your broccoli is air on the side of
alente I don't know if you can say Al
Dente about things that aren't pasta but
you know what I mean a little under
because it will cook a little when you
reheat your meals in the microwave and
there's not really much worse in life
than mushy broccoli I'm using the air
fryer to cook my chicken and I'm just
going to start that on 180° but ignore
the time because I'm going to add to
that later the broccoli is done so let's
take that off right is done so let's
take the lid off give that a little
floof and then after 10 or 12 minutes
I'm going to brush my chicken with some
of that extra sauce we put aside earlier
and give it a little mix around because
there's a lot of chicken in a small air
fryer and it's not all being exposed to
the heat evenly little Shake of some
toasted sesame seeds and back in for
another 10 or 12 minutes might as well
start dishing things out in the meantime
and then we'll go in for another sauce
application and I wasn't really happy
with the level of crisp so I upped the
temperature to 200 for the final five 5
or 6 minutes after which we had some
really delightful chicken thigh final
step this is a difficult one put stuff
in boxes these will be fine in the
fridge for 3 days so anything that you
won't eat in that time can go in the
freezer when you do come to eat them
obviously do what you want but I'd
recommend a little bit of sesame oil
maybe a bit of chili oil on the rice
just for a bit of extra lubrication and
check that chicken out really Pleasant
stuff I know I'm literally a walking
cliche doing chicken rice and broccoli
but I'm aware that it's a cliche and
doing it anyway so that makes me a
Maverick contrarian for my dinner meal
I'm going to make a creamy meatball oo
for which we will need some form of
minced meat oo a hard Italian cheese
lemon egg garlic chicken stock and creme
fresh and then some frozen peas okay a
couple of quick notes on ingredients I'm
using 5% fat beef mints but honestly I'd
go 10% or more if I were you they just
didn't have it in the denomination that
I needed in Aldi I actually think
flavor-wise turkey even chicken
meatballs might be better but again and
I just couldn't find anything
appropriate whilst keeping the cost down
I use the phrase Italian hard cheese
because you could use parmesan or even
peino but I'm using Gran pedano because
it tends to be cheaper and before
someone's non comes at me I'm not saying
that there aren't differences between
these cheeses there are I'm just saying
that they'd all work in this dish all
right let's do it first up we're making
meatballs so you can go as extravagant
as you like with these but I'm keeping
things simple so just meat egg and some
seasoning breadcrumbs aren't necessary
and I don't think they add much to a
meatball so I'm not using any but I do
think a good move would have been to
grate some of your cheese into the
meatball mixture especially if you're
using a len of meat I'm only using a bit
of salt because the dish will be salty
enough and then quite a lot of pepper
and then I randomly just pulled some
dried herbs at the cupboard honestly Chu
anything you have available or nothing
extra in at this stage a good tip for
even meatballs is to place your ball on
the scales so that you know the size of
each is roughly equal I'm using this
dish so something roughly those
proportions will work well although it
doesn't need to be quite that deep
little glog of olive oil in the pan on a
high heat but depending on your pan and
also the fat content of your meatballs
that's not always necessary then we're
going to give these meatballs a good
sear on each side so place them all in
resist the temptation to move them
around for 3 to 5 minutes then have a
look to see what that sear is looking
like give them all a flip to do the
other side if there even is another side
of a sphere probably not but you know
what I'm saying anyway we might as well
great some cheese whilst we're waiting
for those this is how much I've used not
loads and next we'll prepare our chicken
stock which is already quite salty hence
why we didn't add too much to the
meatballs earlier once we have a good
color on those meatballs we can remove
them from the pan and add our garlic if
you use fresh chopped garlic you might
want to give this a minute before adding
everything else but turn the heat down
and let the pan cool a little bit first
because there is no return from burnt
garlic next we'll add the oo the chicken
stock about half this tub of creme fresh
all of our cheese and an optional juice
of a half a lemon does that make sense
probably not let's carry on next we're
going to mix everything until evenly
distributed and then read add our
meatballs to cook through you want this
at a gentle simmer and I'm keeping the
lid on because I don't want it to dry
out you can check on it and add more
boiling water if you need to I'd give
this about 15 minutes before then
finally adding your peas and replacing
the lid for a final 5 minutes I'm going
to Dish this out let it cool in the
containers because that's just going to
be much faster than leaving it in the
pan I probably should have mentioned
this earlier but just make sure your
number of Meatballs is divisible by the
number of portions you're making you
know you don't want to be getting your
protractor out to evenly divide
individual meatballs do you that just
sounds like a hassle we could all live
without so there we have it we have
breakfast lunch and dinner that we can
prepare on a Sunday then eat Monday
through Friday it's all tasty stuff and
for the current climate I'd say that's
relatively budget friendly to be honest
hopefully you try these out yourself as
usual tag me in your IG stories if you
do because I do enjoy seeing you all
butcher the very simplest of recipes all
right love you guys see you
y Jord Lenny is my
hero
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