FORMULA: 12 Different Meal Prep Bowls in 1 Hour 🤯
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- You read that right, 12 different meal prep bowls in just 1 hour! Here's my top secret formula:
* 2 proteins
* 2 carbs
* 1 big bag of veggies
* 3 sauces
Together, this makes 12 different meal prep bowls with three flavor profiles!
Find more details, swaps & suggestions over on the blog at: sweetpeasandsa...
Today we are cooking:
01:11 - Carbs
01:40 - Protein
02:44 - Veggies
03:22 - Cooking the chicken and veggies
03:44 - Sauces
05:03 - Portion out carbs and veggies
05:55 - Season chicken with sauces
06:26 - Season chickpeas with sauces
06:43 - Add cheese to salsa bowls
07:13 - How to add variety to your meal prep + more ideas!
INSTRUCTIONS & RECIPES:
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1) 2 CARBS
I am using quinoa (3 cups total; 1/2 cup per bowl) and sweet potato (3 sweet potatoes; 1/2 sweet potato per bowl)
Links:
a) How to Cook Quinoa in a Rice Cooker sweetpeasandsa....
b) Instant Pot Sweet Potatoes sweetpeasandsa....
2) 2 PROTEINS
I am using chicken breast (3 chicken breasts; 3-4 oz per bowl) and chickpeas (3 cups; 1/2 cup per bowl)
3) VEGGIES
I grabbed 2 big bags of pre-chopped & washed veggies, 12 cups total
4) 3 SAUCES
I made my own lemon dill yogurt sauce, used store-bought teriyaki and store-bought salsa
Homemade Teriyaki Sauce: sweetpeasandsa....
Lemon Dill Yogurt
* 3/4 cup yogurt
* 1 clove garlic minced
* 1/8 teaspoon salt
* 1/2 teaspoon dill
* 1 tablespoon lemon zest
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EQUIPMENT (affiliate links)
1) 2 cup glass meal prep containers- www.amazon.com...
2) Instant Pot- www.amazon.com...
3) Rice Cooker- www.amazon.com...
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Think of this as a formula and mix things up to make them your own.
Check out the blog for a TON of swaps & suggestions: sweetpeasandsa...
As always, if you have any questions, please ask in a comment below!
XO
Denise
Thanks for ideas! Spending a tener every day for a gross sandwiches etc for my lunch at work. Doing something like that on Sunday will not just save me money, but it's way healthier and nicer
I hope you give it a try! I always found those sandwiches were never as good as you were hoping ;)
Im gonna be doing this for work so often thank you! This is gonna be a great change from getting a burger or chicken sandwich from work. Also this has veggies which is hard for me to remember to pack. Thanks more than you know.
I love how quick and simple these steps were! Thank you!
First video I've sen of yours and I've subscribed, thankyou. This looks so easy. I will portion up these according to my macro and calorie needs. I don't eat meat, so I'll replace the chicken with fish fillets, prawns, tofu or tempeh. I love your use of different sauces too, to create different flavours. Keep up the inspiring work! :)
The best thing about this formula is that it can work with your favorite proteins! Hope you enjoy :)
Thank you! Great Ideas. I'm always looking for healthy meal prep for my family.
The best meal prep I've seen so far, thanks.
Wow! Thanks so much, Tammy!
Love this! Not being able to be on my foot for a long period right now, this is going to be so helpful! I have tons of sauces I need to use up!
Love that you're shopping your fridge/pantry! Let me know what you make!
Sweet Peas Saffron well, we are starting to slowly thaw a couple of Week 2freezer challenge lunches to hold us buy until I can stand better/longer. The lemon pepper tofu and spicy Thai curry is first!
Nice! I hope you enjoy them!
Amazing! Recently stumbled upon your channel, now I’m binge watching! Yay for easy, amazing meal prep ideas!
Hi Wendy! I'm so happy you found me, thanks for following along
These are great!! I am vegan and enjoy your vegan meals and meal prep! I get good ideas also...thx for all you do!
I love this👍🏼❤️
So healthy and scrumptious! I’m all for easy and nutritious meals and this video of yours is truly amazing with great recipes!
Thank you for sharing 👍🏼❤️
Thank you so much! I'm glad it was helpful
Amazing. Freezable even better. You are great.
I think this is an awesome, all bases touched video! Love the different proteins and flavors, great job!
Thanks so much!
This is going to save my life. Thank you!
Yay! I hope it does make your life easier :)
I love that you do not use parchment paper for everything, since the toxic PFAS chemicals in it are really polluting the soil.
Mix and match formula is awesome. Thank you
Thanks so much! H
Great mix and match. Love those containers. Lots of love from Kanata Ontario Canada
Glad you enjoyed!
Great mix and match ideas, thanks for sharing!
You are very welcome! Glad it was helpful!
would love for you to do a video of actually serving the food (from taking them out of the freezer, thawing /microwaving/etc). would like to see the actual un-frozen ready to eat meals. thanks.
Noted! Thanks for the suggestion :)
Thank you for the share!! Great ideas!
So nice tank u so much for sharing us it's very useful Idea
You can save dirtying a bowl...olive oil on the sheet where you’re going to put the chicken, season that oil, place the chicken, drizzle olive oil, season, no dirty bowl!😁
By tossing in a bowl, you control how much oil gets on the food. If you would prefer to do it on the sheet pan you can do it that way but I always end up with too much oil when I do it that way.
excellent video! Thank you!
I loved this and has given me some fantastic ideas thank you for sharing
So happy it gave you some new ideas!
Great ideas!!
Do you have a video showing how you cover the glass containers for freezing?
Hi Wendi! You just let the meals cool, then snap the lids on. You can see the lids in this video: th-cam.com/video/khMj4VRSZQo/w-d-xo.html
Where do I get the containers to put the meal preps into
Thankyou 😁😁😁😁😁
Simple and fantastic!It helped me and inspired me a lot!!Thank you!!
I'm so glad! I hope you give it a try!
This looks so good, I will be trying these for sure💕😀
I hope you enjoy!
why cant we be neighbors? i genuinely love u 😭 we could share recipes over wine and online shopping
what brand of baking sheet do you use?
Looks great!!!
Thanks so much, Marquita!
Wow! Thank you for this! 💛
Great ideas here!
Thank you!
This was awesome, thank you!
So happy you found it helpful!
Great ideas, thanks🤗🧡!
So happy to hear you found it helpful!
Thanks, I'm back at the gym, trying to loose weight. I was told meal prepping is a good way to lose weight. I'm 200 I need to get to 160. I'm in my 30's male. My trainer was telling me to look up meal prep. Where can I buy meal prep bowls?
Hey I just got a year's worth of meal prep containers at Sam's club for around $25
you can get good prices on amazon as well
I've bought cheap plastic containers from Target/Walmart and nicer glass containers on Amazon. Just a matter of what your looking for and what your willing to spend
Hey Dan! I'm a big fan of glass meal prep containers; here's my video sharing my faves th-cam.com/video/khMj4VRSZQo/w-d-xo.html
Dan Amazon
How long can you leave it in the fridge for?
Love love love this method
I'm so glad! I might have to do another version of this formula because it really is so simple!
Sweet Peas Saffron I’ll be keeping an eye out for that yes please
I tried meal planning many times,but I failed 😭 my health not good,im in critical health condition,can u tell me do I need to keep food in fridgder? I mean deep fridge? I tried got spoiled in fridge plz help me
Looks delish!
I should do a video like this using Mann's broccoli slaw...I could do a million things with that! ;)
Woooow you are great
Very helpful video. Thanks💓..
I'm glad it was helpful :)
Yumm
Really cool!
Genuinely useful video
Happy to hear this!
yesss!! love some of the ideas youve got gong on here!!
Thanks Gregory!
Love it😻
Love your video. Where did you buy your containers?
They are Snapware containers, I got mine at Real Canadian Superstore, but they are available at Walmart + Target as well as Amazon. Linked in the description box above!
Is there any substitute for chickpea please!!!!
You could totally swap the chickpeas for black beans! :)
broccoli looks and taste better when blench not bake. To save even more time, can use store bought rotisserie chicken
The beauty of this formula is that you get to change it up to suit your preferences.
Love your earrings!
Thank you! They are from Boheme Boutique!
Omg that teriyaki chicken made my mouth water
Love your common sense approach!
Thank you so much!
I steam my sweet potatoes also
Yummy!
Hi love your food prep.Can i please ask, are you supposedto eat these meals cold or reheat them, and how would you reheat them,thanks
Hi Nicky! I do reheat these, but you could probably eat some of them cold...particularly the yogurt sauce bowls.
Is this ibs c friendly
wwwooooowww J'adore votre recette !!! Je commence ce week-end ;)
Merci beaucoup!!
wwwoooww !!! You speak french ;)
Un petit peu! J’etais dans l’immersion fancaise, mais j’oublis beaucoup. 🙃
J'adore !!!!!!
Is it really 12 different meal ?
how do you reheat these?
I heat in the microwave! You could also heat in a pan.
How long can i keep these in the fridge
I have a 4 day rule, but these can also be frozen (except for the yogurt sauce).
I see a lot of mealprep video's were they make a complete meal in 1 container. Why not use small containers with 1 portion vegies and proteins and carbs, so you can mix and match as you want for your meal. Cant get more variation then that.
I'm a bit confused by your comment and have read it 3x. I have portioned out meals with 1 portion veggies and proteins and carbs, LOL! Honestly you can meal prep however works best for you, I am just showing options. I also have videos showing how to do family style/buffet style meal prep. THere's no right or wrong way to do it.
Sweet Peas Saffron I think they are suggesting using 3 small containers instead of 1 container per meal so that you can mix and match on the day
@@auroracochrane9149 omgggggg i find it wayyyy too complicated like this ...i meal prep just like that - veggie+protein+fat ....never failed me!!
Love this. They look great. How much cheese was used?
I was kind of winging it but around 1/4 cup per bowl.
What does quinoa taste like
Kind of like rice but a little bit 'nutty'? Not sure how to even describe :)
@@SweetPeasSaffron Yes, nutty. Sometimes, there's a slightly sweet and earthy aroma, I think.
If u are using pre made sauces those foods are not. Low carbs
Hey Alisha! These are not meant to be low carb. As mentioned, we are keeping this meal prep as quick as possible and that means cutting some corners. But I've also linked to homemade teriyaki sauce on my site if you want to clean things up a bit.
They look good
Is your teriyaki sauce low sodium?
No but you can use whatever teriyaki sauce you'd like :)
I like to watch these videos but i couldn't reproduce the process since I would feel that I will be eating the same meals everyday. I think the title "12 portions in 1 hour" suits better.
Be really good if you included calories pet meals
👍👍
I humbly appreciate your kind gesture Dr Aluda on TH-cam, you are always able to help with any health issues. HSV 2 was something the world thought it have no cure, but I am happy to say that I got rid of my HSV 2 after using Dr Aluda supplement and I'm glad to have him as my doctor..💖💖
The other video didn't appear! This was great
It should be good now!
So my question is... when you portion out in individual containers like that then how do you get it out of the container to serve it properly on a plate? Seems like when you try to get all those different components out individually, it would be kind messy. Is there. Trick to this and could you do a video on this? Thank you
Ell Doe meal preppers usually just eat it in those containers.
We eat out of the containers. For the video, we transferred to a bowl just to make it look nicer :)
Why you don't you wash the quinoa??!!!! Do you know it has saponina ? that's bad for you and that's why you need to wash it very good before you cook it.
So its 3 meals
I see what you mean but a meal is a serving of food. She did make 12 meals. With just a few food combinations.
👍😘😘😘😘❤️
You are so cute! I love you!
Right back atchya!
oooo I love women who love eachother :D!
👏👏👏👏👏👏👏😱😱😱😱❤
다른사람하고 넘 비승해요.자기만의 특성이 있었으면 좋겠어요
So much talking, nevermind.
You seem kind.
Great video! Can you tell why the yoghurt sauce cannot be freezed? Thank you 🙏
The yogurt will 'break' in the freezer, meaning it will be chunky and flaky when it thaws.
I would definitely like to hear "how fresh will it taste over the week " . I just want to understand what am I doing wrong .
Are you freezing the meal prep bowls after you make them? Refrigerating is only good for two or three days. I've meal prepped some but I live alone so I usually just go with dinners that I can prepare and start cooking in under ten minutes and I'm often done eating within 30 minutes of walking in my door.
great video, simple and easy to follow. nice work!
Thank you so much, David!
👍👍
Wonderful. Thank you for sharing.
So happy you enjoyed, Helen!