How I Cook 20 Healthy Meals in 1 HOUR

Summary

The video demonstrates an efficient system for preparing healthy, delicious meals to last 4-5 days for two people. It involves prepping 'meal building blocks' of cooked proteins, vegetables and carbs that can be quickly mixed and matched into simple, craveable dishes like rice bowls, salads, and tacos. The key is using a variety of cooking methods to produce large batches of chicken, salmon, rice, potatoes, and blanched vegetables in under an hour. The meals are then elevated with flavorful store-bought sauces. This approach balances eating for fun and fuel without spending excessive time cooking.

Takeaways

• 😊 The goal is to meal prep protein, veggies and carbs that can be mixed and matched into simple but delicious meals
• 👨‍🍳 Cooks 3 lbs of chicken and salmon using the simple method of baking in the oven
• 🥦 Cuts broccoli, Brussels sprouts, carrots and kale into bite-sized pieces to be blanched
• 🍚 Cooks white rice in a rice cooker for fluffiness and less staling
• 🥔 Roasts baby potatoes and sweet potatoes to add variety
• 🥣 Uses store-bought sauces like gochujang, teriyaki, salad dressing and pesto to make meals tastier
• 🥗 Shows examples of healthy salads containing arugula, chicken, veggies and dressing
• 😋 Gives examples of rice bowls with kimchi, salmon, broccoli and sauce
• 🍽 Classic entrées like pesto chicken with broccoli and potatoes or kale salmon with sweet potatoes
• 🌮 Builds tacos with corn tortillas, chicken, salsa, feta and lettuce in just 3 minutes

Q & A

What are the two types of protein that are cooked in the video?

The two proteins cooked are boneless, skinless chicken breasts and skin-on Norwegian salmon.

Why is baking chicken breast normally not a good cooking method?

Baking chicken breast normally leads to dried out, overcooked meat if cooked to temperatures around 190°F. This video recommends pulling it from the oven at 150-160°F for a juicier texture.

What are the four vegetables that are chopped and blanched?

The four vegetables chopped and blanched are broccoli, Brussels sprouts, carrots, and curly kale.

Why is cooking the vegetables in seasoned boiling water preferred over roasting or sauteing?

Cooking the vegetables in boiling water is faster and uses fewer dishes than roasting or sauteing each vegetable separately in batches.

What are some of the store-bought sauces used to make the meals more craveable?

Some of the store-bought sauces used are: gochujang sauce, low-sugar teriyaki sauce, sesame ginger dressing, pesto, chili crisp, and fresh salsa.

What are some of the meal ideas presented using the cooked ingredients?

Some of the meal ideas are: Mediterranean salad, sushi salad, rice bowls with chicken or salmon, pesto chicken with vegetables, kale salmon and sweet potatoes, and chicken or fish tacos.

Why is medium grain rice used instead of basmati or jasmine?

Medium grain rice is used because it tends to stale slower and reheats better than basmati or jasmine rice.

How long does the meal prep process take?

The entire meal prep process from start to finish takes about 1 hour to make 4-5 days worth of meals for 2 people.

What is the purpose of using paper towels when storing the cooked vegetables?

The paper towels help absorb excess moisture so the vegetables don't get soggy when stored.

What are some benefits of this style of semi home-cooked meal prep?

Benefits include: tasty and nutritious meals without complex recipes or many dishes to wash, a compromise between eating for fun and just fuel, and convenience for weeknight dinners.