How I Cook 20 Healthy Meals in 1 HOUR
Summary
TLDRThe 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.
Outlines
🍽Overview of meal prep plan and key ingredients
The first paragraph provides an overview of the speaker's meal prep plan after returning from a cruise. The goal is to prepare healthy, tasty meals for two people that can be mixed and matched. The key steps are prepping storage containers, cooking proteins and vegetables using both wet and dry heat, and preparing carbs like rice and potatoes.
🥣Sponsorship from healthy cereal brand Catalina Crunch
The second paragraph contains a sponsorship message for the cereal brand Catalina Crunch. Key points are that the cereal is crunchy, tasty, and guilt-free with zero sugar, high protein/fiber, and no artificial ingredients. There is a discount code provided for purchases.
🥗Building mixed salad meals with various toppings
The third paragraph demonstrates putting the prepped ingredients together into salad meals. Examples include a Mediterranean salad with arugula, chicken, feta, and balsamic dressing; and a sushi-inspired salad with salmon, ginger, and sesame dressing.
Mindmap
Keywords
💡meal prep
💡protein
💡veggies
💡carbs
💡storage
💡mixing and matching
💡sauces
💡weeknight meals
💡salads
💡tacos
Highlights
Cooks a large volume of protein and veggies to mix and match into meals
Uses both wet and dry heat to quickly cook a lot of food
Bakes salmon and chicken at once for efficiency
Cuts veggies into bite-sized pieces for easy eating
Blanches veggies in seasoned water instead of roasting or sautéing to save time
Uses paper towels and wire racks for fast cooling and draining
Adds sauces to make meals tastier and more craveable
Uses pre-made sauces for convenience
Makes a Mediterranean salad with feta, olives, chicken and dressing
Assembles a sushi-inspired salad with salmon, ginger and seaweed
Tops rice bowls with gochujang or teriyaki and veggies
Makes pesto chicken, salmon and veggies for a fresh, light dinner
Whips up fast fish and chicken tacos with simple homemade toppings
Eats this way when focusing on tasty nutrition without lengthy cooking
Great compromise between eating for fun and just for fuel
Transcripts
hey what's up I am not ashamed to admit
to you guys that I just spent the last
week on a cruise ship and it was fun
but after eight days of eating what felt
like only steak cake and escargot I need
to get back to some form of what I would
consider to be healthy eating when I'm
in this eat healthy mode my goal is to
have a fridge full of cooked protein
veggies and carbs that can be mixed and
matched at will to create simple but
delicious meals so today I'm going to
show you guys the surprisingly easy way
that I prepare four to five days worth
of healthy tasty meals for two people in
just about an hour so I'll start by
prepping the meal building box then
later on I'll show you how to mix and
match those blocks into a wide variety
of meal types that you'll always look
forward to eating to get started I'll
drop a large pot of very salty water on
the stove to bring up to a boil then
I'll preheat my oven to 425 F to cook a
lot of food in just about an hour we'll
need to use both wet and dry heat next
I'll grab my protein I usually cook off
three pounds of two different Meats I've
got boneless skinless chicken breast
here and skin on Norway Legion Atlantic
salmon I chose these two Meats
specifically because I can cook a huge
volume of them at once with the simplest
dumbest method available a hot oven to
prep the chicken I'll lay it out onto a
sheet tray lined with parchment paper
and then I'll hit the top side with salt
and black pepper I do this right on the
sheet tray and not in a bowl to minimize
the dishes that I'm using as much as
possible next I'll salt and pepper the
top side of the salmon as well I'm not
going to spend any time cutting off the
skin before I bake it because it's
actually super easy to peel off once
it's cooked and cooled down once my
proteins are all salted up I'll load
both sheet trays into the oven and bake
them at 425f for about 20 minutes while
those cook let's talk about the veggies
this week I've got two heads of broccoli
those are always in the mix then I've
got a sack of Brussels sprouts or about
a pound's worth I've got a pound and a
half of thick cut carrots and then two
large Bunches of curly kale or swiss
chard would also work this should be
enough veggies for about two cups per
person per day split between lunch and
dinner now to prep these veggies I'll
just cut all four of them into
bite-sized chunks there's no Art and
Science to this just cut them into
pieces that you would enjoy eating I
will mention though the curly kale does
need to get kind of sliced once you get
towards the stem end the stems are
fibrous and if they're not cut thin they
won't get tender when we blanch them in
Total Cleaning and cutting these veggies
down should have taken about 10 to 15
minutes so once we've got them cut up
it'll be just about time to check back
on my baking Meats I'm looking to cook
this salmon to a lower temperature than
the chicken so I'll check that one first
as you can see these are looking pretty
tasty and the temperature is somewhere
between 130 and 140. that's the textural
sweet spot for farmed salmon in my
opinion you can go higher but definitely
don't go lower the salmon will be pretty
mushy below 130. the temp is all good
here so I'll set those aside and then
grab my chicken about five minutes later
the temp that I'm looking for here is
over 150 below 160. normally baking
chicken breast is a horrible way to cook
it but that's because people cook it to
like 190 F and the meat just can't deal
with that pulling it out of the oven at
150f leads to a much juicier result and
yes it is food safe so long as it stays
at 150 for at least two minutes next
I'll just scoop these meats over into
some storage containers then I'll load
them into the fridge lid off so that
they can cool down back of the stove my
salty water is up to a ripping boil and
time wise I'm somewhere around the 28
minute Mark so we'll move on to cooking
the veggies first thing down is all of
my chopped up broccoli and if you're
wondering why I'm cooking this with
water instead of say roasting or
sauteing it the answer is simple you can
cook a lot of food quickly with hot
water to get this volume of vegetables
roasted or sauteed I need to cook it in
batches on a sheet tray or in a saute
pan and that would take a very long time
like over an hour cooking food with
well-seasoned water is pretty underrated
as long as you do it properly speaking
of that after about 90 seconds of cook
time I'll taste one of these florets it
should be tender but still Snappy and
that's perfect I'd say air on the side
of slightly less cooked here because
these are going to continue to carry
over as they cool and snappy is always
better than mushy next I'll drop in my
carrots and boil those for three to four
minutes or until they're tender and
snappy just like the broccoli while
those cook I'm going to quickly scoot my
broccoli into containers lined with
paper towel and then move them over to
the fridge to finish cooling down the
paper towel helps keep these veggies
from being sogged up with water that's
no good and after three to four minutes
these carrots are crossing over into
that textural sweet spot so I'll just
give them a taste to confirm and they're
great so I'll move them over to a wire
rack so they can drain from here I'll
just cook my other two vegetables real
quick I'll give the kale two minutes and
the Brussels three to four those are
kind of thick and once all my vegetables
are cooked and out of the water I'll
just pack them up into Tupper Wares and
then throw them into the fridge with my
meat and my broccoli next let's do the
carbs but first i'm going to quickly
thank Catalina crunch for sponsoring
this video before I could film this ad
though I needed to go to the store to
restock because I ate all of the cereal
that Catalina crunch sent me to the
footage of me purchasing more cereal at
the store without my discount code
lagerstrom and with my own money this
isn't a fun skit for the sake of the ad
I actually can't have this cereal in the
house without eating all of it it's
crunchy as the name suggests but it also
tastes really good they make nostalgic
flavors like dark chocolate fruity honey
Graham and then my personal favorites
cinnamon toast and chocolate peanut
butter but maybe the best part about
this cereal is that I can eat it
guilt-free Catalina crunch has zero
sugar it's high in protein and fiber and
it's made with clean ingredients so they
use monk fruit and Stevia instead of
fake sweeteners and artificial colors or
flavors so to get 15 off when you buy
your Catalina crunch click the link
below and use my code lagerstrom you get
the 15 off that I mentioned plus free
shipping site-wide with a bigger
discount if you subscribe now to make
these carbs I'll just grab my rice
cooker and into the bowl of that combine
800 grams of water 600 grams of rice and
a big old grip of salt my preferred rice
for a meal prep is a starchy medium
grain rice because I find that it stales
slower than Basmati or Jasmine and it
reheats really well now I'll just hit
the white rice button here and then grab
a sack or about a pound and a half of
baby potatoes I'll give those a quick
cut in half then to save on dishes yet
again I'll grab my dirty chicken sheet
tray from before rip off the used
parchment then drop on a fresh parchment
with my cut baby potatoes to dress these
for the oven I'll give them a generous
squiggle of olive oil and then a strong
pinch of salt and then I'll just toss
those together and arrange them on the
sheet tray cut side down next I'll grab
two medium sweet potatoes and repeat the
potato process for these though I'll
peel off the thick outer skin and then
cut them into bite-sized cubes like this
then off with the dirty salmon paper and
onto the same sheet tray with some fresh
paper and sweet potatoes some oil some
salt and a quick toss and then both
trays go into the oven for about 20
minutes but this time at 475 F this is
going to speed things up and give us
some more Browning and after 25 minutes
of cook time my rice is done see how
fluffy and beautiful it is medium grain
rice is so dope next I'll just scoop
that into a large storage vessel then
move it over to the fridge to cool down
lid off back in my potatoes it's been
about 25 minutes as well and things are
looking pretty roasty in here these baby
potatoes are crispy and browned on the
bottom and the cubed up sweeties are
roasty tender and charred around the
corners I'll just scoot these into paper
towel wine tupperwares then load them
into the fridge at around the 65 to 70
minute Mark now that's a lot of food for
not really that much time this Dash
usually covers Lauren and I for lunch
and dinner for four days but sometimes
five now before we take this cooked food
and build it into finished meals we'll
need to talk about something very
important sauces sauces play an integral
role in this overall healthy eating
system that's because broccoli chicken
and rice by itself tastes pretty good
but it's not hyper palatable like
brownies french fries or pizza and we're
a lot more used to tasting that stuff so
to bring these simple dishes to the next
level and to make them a little bit more
cravable I use a small arsenal of
store-bought pre-made sauces here's a
couple that I like a Korean inspired
gochujang sauce a low sugar teriyaki
sauce some kind of flavorful
store-bought salad dressing the brand
Primal kitchens dressings are generally
pretty good and make eating craveable
salads a lot easier and faster this
sesame Ginger is like a 7.5 out of 10. I
usually also keep some store-bought
pesto on hand this particular brand has
a surprisingly fresh tasting one that I
really like chili crisp is always in my
fridge and also a fresh salsa I usually
have a tomatillo in the fridge left over
from a recent taco or fajita Adventure
because it's fast easy to make and lasts
a long time also if you're thinking
store-bought sauces are an Abomination
against weeknight cookery go ahead and
make your own I'll link to my
well-tested recipes for every one of
these sauces Below in the description if
you want to go the extra mile now let's
put these together into proper meals
first up is salad here's a simple
Mediterranean salad that I eat for lunch
pretty much every single weekday I'll
throw down some arugula into a bowl then
I'll top that with some chopped roasted
red bell peppers some rings of pepper
and Chin doggies a mix of marinated
olives some salty crumbly sheep's milk
feta cheese a few pickled red onions
then about four ounces of chopped
chicken breast for dressing I usually go
with a very simple balsamic vinaigrette
that's literally just a scoop of grainy
mustard with a few tablespoons of
semi-sweet aged balsamic and then a
couple tablespoons of olive oil just
shake it up and you're good to go it
takes literally 25 seconds to make and
that's a Mediterranean salad with a lot
of textures a mix of salty things and a
little sweetness from the dressing and
the peppers to balance the acidity next
is a sushi inspired salad for that on
top of arugula I'll drop some raw
shredded cabbage by the way this is one
of those coleslaw mixes that they sell
at pretty much all grocery stores it's a
really useful shortcut in my opinion I
just usually throw away that dressing
packet and then throw it on top of salad
next I'll throw on some of my blanched
broccoli and then in some chopped sushi
ginger I just get this at the
International Grocery Store in the
refrigerated section next I'll flake out
about four ounces of my cooked salmon
right on top then I'll add on some
chopped avocado chunks some roasted
seaweed or furicake and then some of
that Sesame ginger dressing that I
showed you guys a second ago and there
we go Sushi salad next some rice bowls
I'll top some rice with about two or
three of my cooked veggies then four to
six ounces of chicken depending on how
hungry I am then I'll nuke it for two
minutes from there I'll top it with some
fresh funky kimchi then I'll hit it with
some of the gochujang sauce that I got
at the store to approximate this if you
can't find something similar I'd say mix
Sriracha with honey and sesame oil for
the next one I'll drop a couple of my
veggies on Rice yet again but this time
top it with some salmon I'll nuke it for
two minutes and then once it's hot I'll
finish it with some of that teriyaki
sauce from the store and some chili
crisp now I've got something spicy and
just a little bit sweet but very
cravable and nutritious now let's talk
about some classic entree setups how
about six ounces of chicken breast with
a cup and a half of broccoli and a cup
and a half of roasted baby potatoes once
it's hot I'll just top it with some
store-bought pesto and if yours is
looking a little thick and pasty out of
the jar just add some additional olive
oil to make it a little bit Saucier or
how about some kale salmon and sweet
potatoes with the same basil forward
pesto it's light it's fresh and very
delicious the pesto and sweet potato
combination by the way is very excellent
if you haven't had it before definitely
give it a try Okay lastly let's talk
tacos I'll start with some hot and
floppy corn tortillas then add on about
two ounces of microwave chopped up
chicken breast then I'll top that with
some of the crumbly feta that I used in
the first salad behind that I'll add on
some fresh tomatillo salsa or regular
salsa is also great then some pickled
jalapeno peppers and finally some
lettuce or arugula to bring some Crunch
and that's a Fresh Mex Chipotle like
taco that took about three minutes to
assemble perfect for a late Wednesday
night dinner the last Taco is fish taco
I'll drop some of what I call weekday
take walk down first that's just a
couple of avocados that I mashed up with
salt lime juice garlic powder onion
powder and a little bit of chili flake
not authentic but tastes pretty freaking
good and only takes about two minutes
then I'll throw on a few ounces of
heated flaked salmon then some of that
pre-chopped coleslaw mixture that I used
earlier but this time I added some salt
honey lime juice and olive oil now it's
a fish taco slaw on top of that I'll add
a little tomatillo salsa or taco sauce
and finally if you've got them some
pickled red onions so that's just the
simple blueprint of how I eat when I'm
trying to get some tasty nutrition in my
life without spending a ton of time meal
prepping on the weekend this way of
eating has helped me to realize that not
every single week night needs to have a
special multi-component recipe and a
full dishwasher it's a great compromise
between eating for fun and just for fuel
please let me know down below what you
guys think is this style of eating
something that you might adopt a few
weeks a month I gotta know now let's see
this thing
foreign
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