Home / Lunch / 5 Healthy MEAL PREP Ideas | Back-To-School 2017

5 Healthy MEAL PREP Ideas | Back-To-School 2017



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Menu 1
Turkey Meatballs
1lb ground turkey
½ cup green onions, chopped
½-1 cup panko breadcrumbs
½ cup crushed pineapple
1 egg
2 tbsp Sriracha
3 tbsp hoisin sauce
1 tsp ginger, grated
2 garlic cloves, minced
Salt and pepper

In a large bowl, mix together all ingredients, reserving 2 tbsp of hoisin sauce. Using hands, shape meatballs & place on parchment lined baking sheet. Bake at 375ºF for 25-30 min, or until golden & cooked through. Glaze with remaining hoisin sauce

Red Cabbage & Carrot Slaw
1 small red cabbage, shredded
4 carrots, julienned or shredded
½ red onion, diced
3 tbsp olive oil
3 tbsp white wine vinegar
1 tbsp honey
Salt & pepper

In a large bowl, mix together cabbage, carrots & onion. Season with oil, vinegar, honey & salt & pepper

Brown rice
Lime & Cilantro garnish

Menu 2
Fajita Chicken
2 red bell pepper, sliced
2 orange bell pepper, sliced
1 red onion, sliced
4 chicken breasts, cut into strips
1 tsp garlic powder
1 tbsp chili powder
1 tsp cumin
1 tsp paprika
1 tsp onion powder
½ tsp dried oregano
Salt & pepper
Oil

In a small bowl, whisk together spices & set aside. In a large pan over med-high heat, add peppers, onion & chicken. Season with spices. Cook, stirring occasionally until cooked through.

Black Bean & Corn Salsa
1 can black beans, rinsed and drained
1 cup corn kernels, cooked
1 red pepper, diced
½ red onion, diced
1 lime, zest and juice
1 tsp chili powder
¼ cup cilantro, chopped
Salt & pepper

Cilantro Lime Rice
1 cup white rice
2 cups water
1 garlic clove, minced
2 limes, zest and juice
¼ cup cilantro, chopped
Salt & pepper

In a medium saucepan, bring rice, water & garlic to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat & let rest, covered, for 5 min. Stir in lime juice & cilantro.

Menu 3
Greek Chicken
4 chicken breasts
½ lemon, zest and juice
1 tsp garlic powder
1 tsp dried oregano
Salt & pepper

Place chicken on nonstick or parchment lined baking sheet. Season with lemon zest & juice, garlic powder, oregano, & salt & pepper. Bake at 375ºF for 15-20 min, or until chicken is cooked through

Cucumber & Tomatoes with Feta
2 cups cucumber, diced
2 cups cherry tomatoes, halved
½ cup feta, crumbled
2 tbsp dill, chopped
1 tsp greek seasoning
3 tbsp oil
2 tbsp red wine vinegar
Salt & pepper

Tzatziki
1 cup plain Greek yogurt
1 cucumber
1-2 garlic cloves, grated
½ lemon, zest and juice
¼ cup dill, chopped
Salt & pepper

Peel, seed & grate cucumber. Using a clean kitchen towel, squeeze out excess water. In a med bowl, combine greek yogurt, cucumber, garlic, lemon zest & juice, dill & salt & pepper

Cooked Quinoa

Menu 4
Lemon Dill Salmon
4 6oz salmon fillets
1 tsp garlic powder
2 tbsp dill, chopped
Salt & pepper to taste.
1 lemon, sliced (with rind on)

Season salmon with dill & salt and pepper to taste. Place on nonstick or parchment lined baking sheet & top with lemon slices. Bake at 375ºF for 10-12 min, or until salmon is cooked through.

Steamed Broccoli & Asparagus
1 bunch asparagus, trimmed & cut into thirds
1 broccoli crown, cut into florets

Heat 1 inch of water in a large pot. Combine veggies in a steamer basket. Steam for 5-7 min or until vegetables turn bright green but still retain some of their crispness. Run under cool water to prevent further cooking

White Rice with Parsley
1 cup white rice
2 cups water
1 garlic clove, grated
Salt & pepper
¼ cup parsley, chopped
½ lemon, juiced

In a med saucepan, bring rice & water to a boil over med-high heat. Reduce to low, cover & simmer for 10 min. Turn off heat and let rest, covered, for 5 min. Stir in garlic, parsley & lemon juice. Season with salt & pepper

Menu 5
Garlic Shrimp
1lb shrimp, peeled
3 garlic cloves, minced
¼ tsp chili flakes (optional)
Salt & pepper
oil

In a large skillet over med-high heat add oil. Add shrimp & cook for 2-3 min. Add garlic & season with salt & pepper to taste. Continue to cook, stirring occasionally until shrimp is cooked through.

Green Beans
2 lbs green beans, tips removed

In a large pot with 1 inch of water & a steamer basket, bring to a boil. Add beans to basket and cover. Cook for 5-7 min, or until beans are cooked to your liking. Run under cold water to stop cooking

Chinese Fried Quinoa
2 cups quinoa, cooked
1 small onion, diced
1 garlic clove, minced
1 cup frozen peas and carrots
2 eggs, beaten (optional)
1-2 tbsp soy sauce
oil

In a large wok or skillet, heat oil over high heat. Add onion & carrots & cook for 3-4 min. Add peas, carrots & garlic & cook for another min. Push veggies to one side of the pan and scramble eggs on the opposite side. Once eggs are cooked, add quinoa and mix. Season with soy sauce. Cook for another min.

48 comments

  1. ive seen so many prep vids and yours look awesome! i have no doubt that these would taste great! subscribed!!

  2. Jessica Siqueira

    More, more, more!!!!

  3. How long can you leave prawns in the fridge ? If I cook them on a Saturday will they last till Friday ? Thanks x

  4. NOW this is something that I can eat for lunch! Amazing recipes, everything looks tasty!
    🙂

  5. Yeah i love this girl! she's the best 😍😇😀😁😂😄😆

  6. Dominique Mitchell

    All these lunch meals looks so good and are very creative ideas! I like how there are a variety of flavors and ingredients! Thanks fir posting!

  7. Golden Wanderlust

    Best ideas ever. This is everything i have in my kitchen. Thank you

  8. I HAD to subscribe, your dishes look delicious and what's better is they are all healthy! I love it thank you so much for sharing this. I just recently started meal prepping and this helps me SO much!

  9. Doesn't oil make you gain weight?

  10. Would u be so kind to do one steaming the veggies I have to see how I can't do it

  11. Made the Lemon Dill Salmon meal an hour ago. It all tasted so good!! Thanks so much. Gonna try everyone for sure!

  12. Are you a chef? This is insane. I need all this food delivered to my door ready to eat

  13. Bruh I wish my mom cook like that because all I get is fried chicken and I'm trying to loose weight 😂

  14. me encanta pero como me gustaria k estubiera en español..😞

  15. Hi.. just found your channel and the food look so yummy.. ^_^

  16. Karolina Zwolińska

    OMG. I've never seen your channel before and I don't know why. It's awesome and the most useful place on YouTube. I'm clicking on the Subscribe button and the bell. I stay with you. Thanks for rescuing my life 😀 I've not had any ideas regarding my meals and now I'm getting from you tasty and easy, quick dinners and lunches.
    (I'm sorry for my mistakes but I still learn English.) Seen you very soon on your channel.

  17. Journey to somewhere

    Very inspirational!

  18. Are the ingredient amounts per serving
    ?

  19. These meals look great. Can you show meals for beginner cookers?

  20. Where do you store them in the Fridge

  21. I love you recepies…kisses from TX.. 😘😘😘😘

  22. Love it so much soon i will make it them all. thank you so much…

  23. Might sound stupid but with meal prepping how do you hear the meals up?

  24. I made the Greek Chicken recipe, but it's not very good. I'm not sure what I'm doing wrong. Overall everything is very dry, and the chicken doesn't look at all like the video. I coated with lemon zest+ juice and a few spices. After refrigeration, do I eat it cold? I am eating it cold now and it's not very good. Everything very dry. Most plastic meal prep containers are not oven safe, so my only choice to reheat is a microwave, or remove everything and reheat separately in another container?

  25. thanks for being a happy lady with happy food!! sucribed!!!

  26. Wow girl you are good.

  27. Hi! If I'm using 2 pounds, how much bread crumbs, egg, etc would I need?

  28. Do you reheat any of these? Or do you eat them all out of the refrigerator?

  29. How long do these meals last? Is 4 days too long?

  30. THANK YOU OMG These Look DELICIOUS!!! And super healthy! Thanks for giving me the motivation I needed!!!!

  31. I haven't cooked in years, but I might start up again. Those meals look delicious.

  32. Christine Hoopes

    these meatballs are the best that I've ever had!!

  33. I tried making the meatballs, but all I got was a mess of sticky gooey meat. Not sure what I did wrong, but a HUGE waste of money! 🙁

  34. I'm cooking all these meals! 👏👏👏👏👏👏👏👏👏👏👏👏👏

  35. Give that a toss

  36. Left out a lot of ingredients

  37. This video had me racing to hit subscribe! Thank you!

  38. Those fajitas seem more Tex-Mex inspired, though…

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  40. How long do they stay good for?

  41. im such a sexist i avoided this video for a long time for the fact that its a female chanel and i thaught
    "i need real man food"
    God im so stupid these are FIRE ASF!

  42. Ashley Jourdonnais

    This is amazing! So happy I found this! I am going to try all of them!

  43. Hello there 😁 after watching just one video I've Subscribed!! 💝💝💝 They look Delicious, easy & nutritious for my daughter (5 yr old) & I to enjoy.. She Loves veggies, salmon & shrimp 😍

  44. I've been SEARCHING the internet for meal prep ideas and this is the first one I've seen where the meals actually look DELICIOUS!!!! I'm gonna give these a try! Thank you so much!

  45. I love her videos sooooooo much

  46. Question! So after you make the batch and before it's out in the oven, do we put it in the fridge for storage or what?

  47. Eurovision Princess

    May I know the calories of these meals? 🙂

  48. wow never seen amazing food and good for bodybuilding goals just want i need it. ideas

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