Mix & Match Meal Prep Summer 2023 - 5 ingredients, 10 recipes

[Music] foreign [Music] cook Kitchen as you can see we are back again with another mix and match meal prep video listen we're gonna be mixing and matching our way throughout the entire year I love them because they're really simple you love them too so we're gonna keep it going why stop a good thing today's video is going to be a little bit different in that I'm not just going to cook every single ingredient the exact same way I'm going to show you maybe two ways to cook some of the ingredients so that way you can determine what is best for you and as always with any meal prep video you need to customize for your goals and for your Wellness needs here's what we got on the menu for today for the protein got some chicken we're gonna make it rain like Popeye with some spinach a pop of color and antioxidants with some red cabbage and then we mainly got bell peppers but I'm also going to throw in some other veggies that you may have in your pantry for carbs personal favorite jasmine rice if you aren't a fan of jasmine rice you can use quinoa maybe some barley what about farro or some black rice some short brown rice or maybe even some wild rice I think you get the point now if you're ready to roll up your sleeves for another mix and match meal prep video then let's get started for one of the bell peppers you're gonna chop it up into pieces and then we're going to sear them in a skillet with a little bit of oil for the other bell pepper we're going to slice it in half and core it because we're making stuffed bell peppers for the Cabbage slice it in half it's a good practice to take out the middle then we're gonna finely shave it and for the spinach you can just lightly Wilt it in a skillet you can keep some raw and Wilt down the rest for the jasmine rice I actually cooked this the night before so it's already ready to go and put the chicken I'm gonna slice this into one inch pieces keep it simple with garlic and onion and sea salt and fresh Cracked Pepper a little oil as a binder then we're going to cook these up in a skillet with a little oil for the stuffed bell pepper option and slightly spray a little bit of oil sea salt pepper flip them over you're gonna roast these for about 10 to 15 minutes at 420. with a feeling you're going to mix a little bit of jasmine rice some of our cooked chicken some onions if you have them and your favorite barbecue sauce and if you want you can throw in a little spinach too stuffing with that barbecue mix and if you have some in your fridge sprinkle on a little bit of cheese and we're going to cover and bake this for eight to ten more minutes and enjoy it with some liquid spinach and some sauteed bell pepper or a side salad for a kebab option we're going to take a little bit of low sodium teriyaki coconut sugar and just a drop of oyster or Hoisin let this marinate for at least 15 minutes at room temperature then you're going to skewer them with a little bit of bell pepper and then you can either toss them on the grill or you can use a griddle in the kitchen and serve this with Jasmine rice as another option let's start out with your eggs onion garlic sea salt pepper bell pepper spinach some chicken and this is optional but you can also add some rice in there to boost the hardiness fire up a non-stick skillet spray it with some oil add in the egg mix scramble it up just a little bit sprinkle on some feta you're going to cover and cook until the egg is cooked through and yes I know this is not the lid for the pan but it works [Music] not chicken in the Asian Spot slaw you're going to mix cabbage carrots Mayo Sriracha fresh lemon and drizzle with sesame oil I found some green onion in the back of my fridge so I'm going to add those as well add the chicken right on top and garnish with a little bit more green onion and if you have it some sesame seeds now let's make a wrap add some mayo then add spinach bell pepper chicken and if you got it a little bit of feta okay not that little okay there we go over the sides roll it up optional step but I like to toast mine enjoy the wrap with some fresh fruit or maybe even some chips if you do choose a fruit like apple I recommend only cutting it when you're about to eat it now let's make a bomb chopped salad a cucumber if you have it if you don't no worries and take a spoon and scrape out the seeds this is so that way the salad won't get soggy if you don't eat it right away then you'll chopped spinach cabbage carrots add in a cucumber toss together don't forget the chicken and enjoy this with your favorite vinaigrette another breakfast option let's make a red cabbage omelette add cabbage a little onion some carrots a pinch of sugar sea salt pepper and then a spice or herb of your choice I'm gonna use oregano add in the eggs let's get everything together you're gonna fire up a non-stick skillet add The Omelette mixture you're gonna wait for the bottom part to cook flip it over and cook it through oh darkness my old friend [Music] enjoy the omelet with some toast or some jasmine rice since you have it for another option we're going to mix up rice with the bell pepper and add in one of your favorite herbs or spices I'm going to be adding in some dried dill and I mean lots of dry dill too add that to your meal container place the skillet back on the heat fry up an egg or two and this is one of my favorite meals in the entire world and even though you just saw me cook up too I'm only adding one just so you can see the visual better for the last two we're gonna make two versions of stir fry the first version has jasmine rice bell peppers and chicken if you have leftover green onion you can toss those in too you're going to fry up an egg and then season to taste with a little bit of low sodium soy sauce or tamari and sesame oil and the final version has jasmine rice cooked up with some cabbage don't forget that fried egg and the chicken easy to taste with low sodium tamari or soy and sesame oil whoa so that is it for today's mix and match meal prep this one involves a lot more cooking this is just to show you different ways that you can use some of the same ingredients so that way you can keep your grocery bill pretty low and also have some variety do I recommend that you cook all of this at one time for the entire week absolutely not my advice is to pick maybe one or two or maybe even three of these that you can go ahead and try out and then just keep it simple with the rest of them just either roasting some veggies cooking up some rice mixing in some chicken or whatever protein that you would like and remember you can get this entire meal plan and several other mix and match meal prep videos and meal plans over at fitmentcook.com if you're new to the channel what up how you doing don't forget to ring that Bell And subscribe and check out our podcast at the table podcast wherever you choose to listen and also right here on YouTube

Channel: Fit Men Cook

Views: 83,786

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

Id: rAryln3DJz4

Length: 7min 2sec (422 seconds)

Published: Wed Jul 12 2023