HEALTHY MEAL PREP | high protein for weight loss

[Applause] [Music] hi YouTube it's Sunday and we're back with another meal prep video this week's menu is amazing again and we're gonna try and do it all during this little guy's nap time he's gonna go down for his nap soon on the menu we have for breakfast we're making egg bites for my lunch I'm doing stuffed peppers but a lower calorie higher protein version than the traditional stuffed pepper for my husband's lunch we're doing Greek chicken wraps I'm also going to make some birthday cake muffins that are lower calorie and have some protein in them as a quick snack that we can grab throughout the week and for my snack I am making chai latte overnight oats which I'm so excited for so we are going to put them down for a snap pray that he sleeps the full one and a half or maybe even two hours so we can get this all done prep our meals and then move on with our day that is the plan let's get started I'm gonna preheat my oven to 350 for the egg bites and I like to bake these for about 18 minutes at 350. I always check on them halfway through and then now we're going to chop up all the veggies for the inside of the egg bites yeah you can literally do whatever vegetables you like my favorite is I like to do a lot of spinach and then I also like to do uh some bell peppers and onions that's my favorite envelope [Music] thank you [Music] now all the vegetables are chopped pretty finely I like to use a lot of vegetables in the a cups and the key step here is we're actually going to saute these in a pan before we add them to the egg mixture and bake them so we're not just going to bake the egg cups with the raw vegetables we're actually going to roast them and this makes it taste so much better [Music] for the actual egg mixture I'm going to do a mixture of egg whites and then I'm also going to do four whole eggs just because just doing egg whites alone doesn't taste as good if I'm being honest but adding them definitely helps beef up the volume and the protein of this recipe so I like doing a mixture of both of them it makes it a higher protein but macro balanced little meal I haven't added the spinach because I add that once the peppers are soft for the egg white portion I'm going to use about 200 grams of egg whites and for the whole eggs I'm going to use four whole eggs for this mixture so once I added all the eggs in I'm just gonna give this a good mix like this this [Music] and by now the peppers are definitely soft so I'm going to add the spinach for another one to two minutes it always seems like a lot of spinach but spinach really does reduce in size once it's cooked so I like to add a lot just to make this breakfast option have a good quantity of vegetables per a bite so once everything is soft and cooked like this I'm going to add it to my egg mixture now you could also add mushrooms to this if you like mushrooms I think that would be a really good vegetable with the bell peppers and the spinach or just whatever you usually like in your omelette is a safe bet you can also add turkey bacon and cheese if you want to these but I'm just keeping it simple today also going to add some salt and some pepper to the mixture because what are eggs without salts right next up I'm just going to spray this muffin tin list some olive oil you can also use those silicone molds that they sell now I'm just going to take my mix and I'm going to pour it into this muffin tin and divide it out as equally as I can foreign [Music] [Music] thank you okay now the baby is down we're going to move on to grilling the chicken for Mike's lunch I already have it marinated it's the same marinade that I shared in my previous video it's my absolute go-to my favorite and now the baby's down I'm also going to make my iced coffee because when he's napping I feel like this is my little treat and it's I make it so delicious I'm using this coffee enhancer by Starbucks and I literally use half a tablespoon to only 20 calories but it just makes such a difference it makes the whole coffee taste like a Cinnamon Dolce Latte so I'm gonna make that for myself and just sip on it while I do the rest of our meal prep [Music] thank you [Music] all right those are ready to go he turned the barbecue on he's going to grill those up and now I'm going to move on to my lunches which is these stuffed peppers nice so this is all the ingredients that I'm using for my stuffed peppers I have some extra lean ground beef I've also used turkey in this recipe before it's really good I have some fresh basil some parsley some garlic and onion really should be using yellow onion here but I just don't have any I have four bell peppers I'm going to cut in half one zucchini and then some seasonings like Italian salt pepper chicken broth a little bit of sauce and some shredded cheese for the top really mozzarella or parmesan would work great here I'm just working with what I have so yeah these are all the ingredients and also one more ingredient that I forgot is some quinoa or rice because we're going to add a little bit of that to the mixture that we're gonna stuff the peppers with so I'm going to start by cooking the quinoa or like I said you could also use brown rice because that's going to be stuffed inside this entire mixture here let's see that they look delicious and like I said you could add any cheese or if you like turkey bacon or anything like that this broth is boiling so I'm going to add in the one cup of quinoa so while I'm waiting for the quinoa to be done I'm going to do all the chopping and what we're going to do is the red peppers we're not going to saute we're just going to bake them but we are going to saute the zucchini with the onion the garlic and the herbs then I'm going to add the lean ground beef and the cooked quinoa with the sauce as well as chicken broth let that simmer for a bit and then stuff the peppers with that bake them in the oven with cheese on top at 400. so for now I'm just going to start with the chopping let's do a quick check on the chicken it looks so good it's kind of spitting out here right now wow babe it looks delicious [Music] foreign [Music] [Music] [Music] [Music] foreign [Music] this looks done it's perfect aside to cool off using the same pan that I sauteed the veggies for the egg bites on I'm just going to add a little bit more spray and then I'm going to add my veggie mixture and just saute that on medium heat for about three to five minutes [Music] for my stuffed peppers I'm just going to add one cup of this uh cooked quinoa and you can also use brown rice and the rest of it I'm just going to save in the fridge in a container that I could toss into salads or just eat throughout the week that's why I love making a bigger batch like this that way I have leftovers while that's cooking if it gets a little bit dry because I'm not using a lot of oil I just do a tiny splash of this broth and that usually helps just moisten it up a little bit now that my vegetable mix is nice and cooked I'm going to add in my ground beef with the seasonings I'm using some Italian seasoning and then I'm just going to use salt and pepper and then once that's browned I'm going to add in half a cup of sauce half a cup of chicken broth and the quinoa and I'm just gonna let that simmer on low for a bit thank you [Music] foreign [Music] I'm going to add in the sauce and the chicken broth as well as the quinoa and then I'm going to let that simmer for about five minutes [Music] [Music] while that's been ring I'm also going to add half a cup of chicken broth to the bottom of the base here for the peppers and that's going to allow them to really soften up when they're cooking in the oven okay so I let this simmer for about five minutes and it smells really good it looks delicious now I'm gonna stuff the peppers with it add a little bit of cheese on top and then we're going to bake them in the oven at 400 for about 40 minutes [Music] foreign [Music] so he woke up early from his nap I'm gonna go and grab him and try and finish whatever I wanted to finish while he's awake Mama's coming baby hi hi hello hello my love you want to come up oh who woke up in their nap we're gonna go downstairs next up in the meal prep I was prepping some chai latte overnight oats and what I did here was I boiled and made a cup of chai with a tea bag I said that to the side let it cool for a bit and I'm using some quick oats some ground Chia some vanilla Greek yogurt for some extra protein and I'm also going to be adding in some vanilla extract as well as some cinnamon and also going to be adding in a little bit of this sugar-free maple syrup foreign [Music] [Music] foreign [Music] thank you okay so I just finished my overnight oat which is going to be for my snack or my breakfast I have the stuffed peppers that are in the oven they still need about 17 more minutes so what I'm going to do in the meantime is I'm going to prepare the batter for the healthy muffins that I'm making they're a birthday cake flavor and I am using this Kodiak cake birthday cake mix to make these and I'm going to show you exactly how I'm gonna make them all right most used kitchen items [Music] thank you [Music] thank you [Music] [Music] [Music] foreign [Music] this is the final meal that we're making we are making chicken wraps for Mike's lunch this is the grilled chicken from the barbecue I'm gonna chop it all up add some lettuce some pesto some cheese and some other sauces and then put them in the Panini Press [Music] [Music] thank you foreign so these are now in the press and my muffins are done so I'm going to take those out and we're almost done the meal prep okay we are finally done let's recap everything we made we have three chicken wraps egg bites a batch of quinoa chai latte overnight oats uh stuffed peppers and snap peas and birthday cake Kodiak cake little muffin bars so I would say it was a very successful meal prep very excited to eat all of these meals throughout the week and we will see you next time bye bye can you say bye bye bye bye good boy

Channel: Sam’s Every Move

Views: 4,013

Keywords: high protein, weight loss, meal prep, fat loss, high protein diet, high protein meals, protein for weight loss, lose weight, healthy recipes, lose weight fast exercise at home, high protein low calorie meals, high protein diet for womens weight loss, high protein diet for fat loss, healthy recipes for dinner, fat loss diet plan for men, lose weight without exercise, meal prepping for beginners, healthy recipes breakfast

Id: KJUBtjRh4FE

Length: 20min 34sec (1234 seconds)

Published: Mon Jun 19 2023