Meal Prep for Beginners!

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What’s up Steemit and Dtubers!! BlueJay Miles here with my first content video!

This video is going to be about meal prepping. I’m going to show you exactly what I do every Sunday meal prepping for the week ahead. This entire process takes less than 2 hours. Think about it! Two hours every Sunday, and you’re set for the entire week! Meal prepping is great for people who have very busy lives, are looking to get healthy, or just don’t like cooking every single day. It’s also VERY cost efficient.

Below is the step-by-step interpretation of the video. Also, below is a grocery list of all of the foods I used in the video, right down to the salt and pepper.

Grocery List (Walmart and Asian market)
Frozen (or fresh) vegetables
Baby potatoes
Celery
Carrots
Kale
Spinach
Carrots
Celery
Kale
Bananas
Frozen blue berries
Frozen mixed berries
Frozen pineapple
Frozen mango
Chick peas
Chia seeds
Oats (Quaker oats)
Dark chocolate
Jasmine rice
Chicken breasts
Eggs
Paneer (Indian cottage cheese) – get at oriental store
Naan – get at Costco or oriental store
Tomato paste
Paneer tikka masala – get at oriental store
Chickpeas
Garlic powder
Chili powder
Onion powder
Ginger
Lemon juice
Nature’s seasoning
Seasoning for chicken – I used steak rub
Salt
Pepper
Olive oil
Pita chips
Cashews
Walnuts
Almonds
Oranges
Rice cakes
Peanut butter
Trail mix
Sparkling water

**In this video one of my main meals is a paneer dish. For people that may not be familiar with the term, paneer is a form of cottage cheese that is loaded with good fats and protein. It's a very popular dish in Indian and Middle Eastern cultures. It's one of my most absolute favorite dishes to eat, so give it a whirl! You can also substitute the paneer with tofu.

INSTRUCTIONS
375Degrees

1. Potatoes – olive oil (1 tb), Italian herb mix, pepper, salt (half of tray)
2. Frozen veggies - whole bag – drizzle with olive oil
3. Sprinkle both with Nature’s seasoning, pepper, salt
4. 30-45 mins
5. Make white rice (2 cups)
6. Make the salad – kale, 1 tbs olive oil (rub in) and salt
7. Chopped carrots and celery in salad – add lemon juice, Nature’s seasoning, pepper
8. Chickpeas – olive oil, salt, and herbs – done in 30 mins
9. Cook chicken – tomato paste – olive oil, salt, lemon juice, Nature’s seasoning, pepper
10. Make paneer
11. Make hard boiled eggs

BREAKFAST *adjust measurements as needed

1. 6 total mason jars (2 of each) half cup of oatmeal, 2 tsp of chia seeds, ¼ cup water, cinnamon, (2/3rd cup of yogurt)
   1 smashed banana
   1/2 cup of frozen fruit tropical, ½ cup blueberries
   1 cup mixed berries
2. Mix it up, close, and refrigerate
3. 6 ziplock bags (2 of each)
   1 smashed banana, 1 cup frozen tropical fruit, handful of spinach
   1 smashed banana, 1 cup mixed berries, handful of spinach
   1 smashed banana, 1 cup blueberries, handful of spinach
4. Bag, and FREEZE

SNACKS

1. 14 almonds, oranges (4)
2. 8 walnuts, oranges (4)
3. 10 cashews, half cucumber (4)

ASSEMBLY OF MEALS

1. Paneer with naan and vegetables (x2)
2. Steak rub seasoned chicken with rice (or potatoes) and vegetables (x2)
3. Chickpea kale salad with hard-boiled eggs and potatoes (x3)
4. Tomato paste chicken with rice and vegetables (x2)

TIPS

1. The food needs to cool before is can be refrigerated
2. Make sure your tupperware is BPA free is you are going to warm up your meals in the containers
3. Refrigerate meals and overnight oats, but freeze shakes
4. Keep a close eye on the vegetables and potatoes when in the oven
5. Sprinkle lemon juice on all meals to keep them fresh longer
6. It’s helpful to measure out servings so you know exactly how much you are eating
7. A piece of dark chocolate is great for dessert 😊

More meal prepping videos to come with different foods from different cultures! Stay tuned!

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