Mix and Match Meal Prep - 5 Recipes and over 10 Meals

what up y'all welcome back to the fit man cook Kitchen I know you're seeing all these amazing colorful ingredients so you know what the topic of the video is today we are doing a meal prep video I know y'all have missed them and I have missed making them so this is my preferred way to meal prep for the week I know it seems really sexy and amazing and it's instagramable to put up an entire countertop full of meals for the week that you know what sometimes you get tired and so after three and four days of eating the same exact thing what happens you start to make up excuses as to why you can't eat the food and or you start to drown it in a whole bunch of sauce just so it can be palatable we're gonna stop all that today and I'm gonna show you why mix and match meal prep is the way to go the first thing you're gonna do is select your protein now I generally like to use chicken because it's cost effective and you can dress it up pretty easily but you can use shrimp you can use a type of fish whatever it it is that's going to fit your budget and your taste buds if you're going the plant-based route I Honestly Love chickpeas we're gonna make these again it's a great protein option for you and also it's very hearty very filling it'll give you lots of energy for the grain I'm going to be using some very fragrant jasmine rice and for the veggies I've got some Tuscan kale and I also have some spinach cauliflower some zucchini some red potato red onion and bell pepper and then for our healthy fat the good kind of fat right I got the avocado but we're also going to be using some tahini if you want or you can swap that in with some peanut butter you can use olive oil I'm going to show you how to bring all this together so that way you can personalize it for you and your goals if you are ready to roll up your sleeves I haven't said that in so long if you're ready to roll up your sleeves and let's get started first up I'm going to show you how to make some fajita style roasted veggies grab a large mixing bowl I'm going to add in all our veggies cauliflower zucchini onion red potato and bell pepper first you're going to drizzle in a little bit of olive oil keep the seasoning simple chili powder a little bit of cumin then a pinch of sea salt and some black pepper get your hands dirty or begin the toss grab a baking tray line it with some parchment paper and get the largest one you have we want to spread out these vegetables we want them crisp with nice seared edges we're going to roast this for about 25 to 30 minutes at 4 20. so I got the vegetables roasting and then you want to put on the pot for your rice as a Time Saver I love to use frozen rice it costs a little bit more money but I'm telling you the rice comes out perfect that's delicious and all you have to do is pop into the microwave for three minutes Jasmine rice done I'm gonna grab the largest nonstick skillet that you have place it on medium Heat once it's nice and hot in goes the olive oil and we're going to start to add in the greens I like to add in the kale first because it takes a little bit longer for the kale to wilt down you know spinach super quick and you see when it starts to get a vibrant green color that's exactly what we want now I'm going to add in the spinach in goes the garlic bit of salt some black pepper toss everything together set this aside place that same Skillet back onto the heat we're going to do it a medium high add in some olive oil again and go see chickpeas spread them out in the pan and the same way that you would a piece of meat just kind of let them sear add in some personality I got some garlic powder I like to be a little heavy-handed with this Curry because this one smells so good pinch of sea salt some black pepper add in a little bit of lemon juice we are finished with our chickpeas next we're going to make some spicy Creole chicken grab that same mixing bowl that we had like with the veggies we're gonna add in our chicken some smoked paprika a little bit of garlic some oregano and then just a little bit of heat I love it just some cayenne just a little bit I'm gonna add just a dollop of olive oil as a binder pinch of sea salt and black pepper all right get your hands dirty mix everything together use that same nonstick skillet you can add a little bit of olive oil I'm going to spray it now that it's hot in goes the chicken and you want to quickly spread it out and chopping your chicken into about one inch pieces maybe even a little bit smaller it's easier for you to divvy it up around your meal prep and right as it finishes up I like to sprinkle in just a little bit of fresh parsley beautiful beard juicy chicken breast [Music] but the first meal combo we're gonna fry up some eggs with some jasmine rice we got scrambled eggs jasmine rice top it off with green onion and some heart healthy avocado [Music] foreign for a second meal combo what about some rice pudding we're going to add in a little bit of yogurt banana milk in there hit it with a little bit of chia some maple syrup and some cinnamon and if you want to boost the calories a little bit more just do a drizzle of your favorite nut butter [Music] for meal Combo Number Three we got a chicken grain Bowl to get our fajita vegetables add in some of the Jasmine rice healthy serving of our chicken [Music] for meal 4 we got a plant strong grain Bowl so we're gonna add my fajita veggies to a bowl add in some grains give us a nice little toss so everything is well mixed together get a serving of our chickpeas of our crispy chickpeas put them right on top I like to add a little bit of tahini [Music] for meal number five we've got a little bit of jasmine rice some garlicky greens has a really big base and our spicy chicken for six we're going to do the exact same thing but we're going to swap out the chicken with our crunchy chickpeas I like to sprinkle on some toasted pumpkin seeds for meal seven we have our fajita veggies and some chicken to boost the hardiness we're going to add a little bit of avocado [Music] and for eight we're gonna do that exact same thing but we're gonna add in a chickpeas don't forget the side of avocado to boost the heartaches [Music] for meal 9 we have our fajita veggies our garlicky greens and spicy chicken for richer flavor drizzle on a little bit of tahini and for number 10 do that exact same thing but with our crispy chickpeas and that is it for mix and match meal prep I told y'all it's super simple cleanup is also simple because you just use your mixing bowl and the non-stick skillet I'm showing this as a proof of concept what I would recommend that you do is just keep all the individual things that we cooked in the separate meal prep containers and then whenever you want some inspiration you just take out your milk container and then you just begin to mix and match that way make this your own highly maintainable according to your budget and also your dietary preferences grab the entire meal prep over at fitmentcook.com and if you like videos like this don't forget to smash that like button to subscribe to the channel and remember to ring that Bell ding ding ding because we're going to be posting a lot more hot content in the fit man cook Kitchen just like this check out our podcast at the table where we discuss the most relevant topics of today around good food that is at thetabletalks.com or you can just search at the table wherever you choose to get your podcast enjoy this little prep guys comment below which one is your favorite meal until next time I want you to keep it healthful but of course never ever boring boom bye peeps

Channel: Fit Men Cook

Views: 192,341

Keywords: fitmencook, fitwomencook, fit men cook, fit women cook, cook recipes, cooking healthy, cooking ideas, easy recipes, easy recipes for men, easy recipes for men to cook, food recipes, balanced diet, best diet for weight loss, healthy recipe, healthy recipes, healthy recipes for men, all recipes, mix and match meal prep, meal prep, mix n match meal prep, meal prep recipes, meal prep meals, weekly meal prep, how to meal prep, healthy meal prep

Id: qb4JbUjr5tM

Length: 8min 28sec (508 seconds)

Published: Tue Jan 03 2023