1 Hour Prep for the Busy Girl (to get healthy or lose weight)

If you've never had grilled oranges before I'm going to show you something really really delicious. This makes such an easy cozy snack to prep. I'm actually going to prep a whole bunch of meals for myself this week. I just I really love the feeling of having my meals stacked up in the fridge ready to go so I can have a productive week and so I just know that I'm eating healthy in general. This actually also makes a great meal plan if you're wanting to lose weight because these are really nutrient dense meals we're making that are lower in calories, they're high protein and they're just balanced in general. It's also very easy to personalize for you. I will show you at the end of the video if you want to know how to do that. Okay they're done barking now. What was I saying? I don't know but if I want to get all 16 of these meals done in roughly an hour I better get started. So I'm gonna get these oranges in the oven, slice them up, get them in and then I'll let you know what else we're gonna make. Lots of delicious things. I'm using four oranges sliced in half and I like to get them all on a baking dish facing up. I sprinkle a little bit of brown sugar on top like one tablespoon over all of them. Some cinnamon, I like quite a lot and some vanilla extract just a drop or two on each half and I grill or broil them on medium for about 8 to 15 minutes. I usually do about 10. Okay now that the oranges are grilled in there we are going to put together the breakfasts, lunches and dinners and by the way with all these meals we're going to get like 100 grams of protein a day so it's very high protein and you can actually make them gluten-free, dairy-free and vegan if you want to. Obviously putting together the breakfast all I've done is put one banana in here so long and then I was like I should be I just want to say quickly my new meal prep ebook meal prep for the busy girl is officially out now I'm so excited so if you want to follow along in there everything we're making is from winter week two but even if you don't have the book I am going to make the grocery shopping list available as a free download so I'm going to link that below you can download it for free on my blog. But yes this breakfast I am putting two bananas in this dish because we are making baked oatmeal just starting by smashing them up I'm gonna throw a few other things in and then we're just gonna leave this to bake for like 45 minutes. The other things I'm throwing in is one egg you can also use vegan egg replacer, one and three quarters of a cup of rolled oats, a third of a cup of almonds chopped up I like to chop them up, a quarter cup of almond butter, a quarter cup of brown sugar, about three tablespoons of dark chocolate chips and I like to save a few for the end, about two thirds of a teaspoon of baking powder, half a teaspoon of cinnamon, half a teaspoon of vanilla, a little pinch of salt and one and a half cups of milk. I'm using unsweetened soy milk but you could also use dairy if you want and I'm just mixing it up and putting a few little almond pieces on top that I saved and also those dark chocolate chips that I saved. I just like to make it look cute before I put it in the oven because then it's gonna look cute when it comes out the oven. So I have preheated my oven to 380 degrees Fahrenheit that is roughly 190 degrees Celsius so I'm gonna bake this for 45 minutes and once it comes out everything should be done. So it's really just a super easy breakfast you know what I'm just realizing though I should have done the oranges and the baked oatmeal in one oven I don't know why I used my toast oven and this oven anyway I've already preheated this it's done it's in the oranges should be ready I'm actually gonna go check them they've you got to watch them carefully also they can burn when you grill or broil them these look perfect a little bit brown on top absolutely delicious there's one at the back there that got a little bit burnt but it's definitely not too done clean those aside for a few minutes while they cool down in the meantime we are gonna prep some soup and I know it does sound ambitious to make a soup in one hour meal prep however it is one of the quickest and easiest high protein soups that I know how to make so that is why we're making it it's only like five minutes to prep we are making a butter bean and fire roasted tomato soup don't let the beans put you off though the soup is really really delicious I really really love it so I've said really a lot of times but I do like the soup I'm gonna get this pot heated here gonna chop up an onion get it browning in the soup pot and then throw in the other things very easy soup so I'm getting about two tablespoons of oil in the pot with the chopped onion and this is where I like to get it browning once you add the other things you can't get it brown so I always do this first it adds a lot of flavor and opening three cans of butter beans and some tomato paste too and just check keep checking the onions you want to make sure they brown and not burn just rinsing the beans quick and you can use any white beans I really really like butter beans really amazing my onions are nice and brown now so adding in a can of fire roasted tomatoes like diced tomatoes fire roasted diced tomatoes as well as the beans then a quarter cup of tomato paste two teaspoons of thyme two teaspoons of basil half a teaspoon of red pepper flakes you don't have to add these if you don't want to but it is very nice a teaspoon of grated lemon zest which I know sounds very very random but it does make it delicious and a squeeze of lemon juice which I like to balance out with a teaspoon of maple syrup and a little bit of salt half a teaspoon roughly and then a little bit of pepper and three cups of low sodium vegetable broth mixing it bringing it to a boil and I'm just gonna let it simmer while I serve out this snack I like to use divided containers for this I serve the grilled oranges on the one side the bigger side like two per container and then the yogurt on the other side I'm using about three quarters of a cup for each container and sweetened soy yogurt but you can also use non-fat dairy yogurt if you want any plain yogurt right but these ones are high protein a little sprinkle of cinnamon and some honey about half a tablespoon for each one and oh my gosh that looks so yummy just getting some lids on these containers quickly so we're starting the dinner now but the snacks are done lunch is on the stove simmering breakfast's in the oven cooking so we are making red Thai chicken curry which that probably sounds complicated too but what I do with these weeks of meal prep is I try to make every recipe as simple as possible so that it's possible to get it done in roughly an hour so I'm gonna start this by washing some vegetables and some rice roughly three quarters of a cup getting my rice cooking with about one and a half cups of water just getting the pot heating and moving the soup to the back of the stove it can simmer over there don't need it in the front and getting this pan on the front heated because we're going to cook some chicken in it adding about a tablespoon of oil and about one and a half pounds of chicken tenders you can also use chicken breast meat cut into strips or two packs of firm tofu cut into little squares I like to get the first side cooked fully and get it a little bit crispy before I turn them it really I really like it in this I love to do it that way so gonna cut these vegetables while it cooks got a red onion and I just like to cut this into long finished pieces for this just very rough nothing that's not like a perfect method here just cutting it into long finished pieces and then a red bell pepper also into long thin strips and got those washed green beans about 150 grams turning the chicken and oh you see that little crispiness very good the second side cooks really quickly so moving it into a quite fast and just leaving it on the side here adding about another tablespoon of oil to the pan with the onion gonna get this a little bit browned and then adding two tablespoons of red Thai curry paste just tossing it with the onion for about a minute a minute or two and then adding the green beans I like to toss these first because the green beans will take the longest to cook out of all the stuff I'm gonna add now so just get them tossing first the red bell pepper they go in a tablespoon of low sodium soy sauce you can also use coconut aminos that has very similar and that's gluten free half a teaspoon of ginger powder and some salt and pepper and I'm just letting that cook for a few minutes turning down the heat and lastly adding about one cup of light coconut milk from a just mix it up a bit let it simmer for five minutes just make sure that the pan's not too hot before you add the milk because also it can split okay so let that cook and after about five minutes I'm adding the chicken back in gonna just giving that a little bit of a toss and it's ready to serve out just first I'm quickly serving out the rice like to get that in there first about half a cup in each container roughly or just a quarter of the cooked rice oh this curry looks so delicious just dividing it between these four containers and make sure you get the sauce that's left over in the pan there's quite a bit in there I mean to have a curry you gotta have it saucy I really like to top these with a bit of fresh cilantro that is good but I completely forgot to get some at the store so I'm using some parsley instead which I do have because I'm going to use some in my soup in just a few moments you will see but it it does work with this curry too so it all worked out but cilantro is my favorite so just putting these aside really quick so I can finish the soup well the soup is actually ready technically almost but I just need to add some chopped parsley I'm using about three tablespoons of roughly chopped parsley stirring it in and serving it out right away between four jars I make such a mess when I serve soup I honestly don't know how it's possible and I don't know how to make it not mess okay so clean up the mess and then topping with some extra parsley and that is the lunch is done just moving these aside to cool down a bit before I add the lids and serving out the baked oatmeal in the meantime which is also ready oh my gosh yummy looks very very good what I like to do with this is just cut around the edges with a sharp knife and then cut into four pieces comes out really easily with a spatula that is a good piece and you can heat this up in the morning or eat it right out the fridge on cold mornings I like to heat it up in the microwave and getting everything covered getting all the lids on everything such good meals for this week so that is everything all my meals and snacks prep for the week I am really looking forward to these especially this soup I am in going through a soup phase I would say um just in a soup sort of mood so definitely looking forward to that but yeah if you if you like this week of meal prep I got 12 more weeks just like this in my new meal prep ebook meal prep for the busy girl basically you can use this book as a weekly meal prep plan so just how I've used it we can prep all your meals for the week in roughly an hour or you can use it as a meal prep recipe book where you can just make individual recipes and if you follow this series on youtube this one hour meal prep series you'll be very happy to know that every recipe in the entire book all the main meals breakfast lunches and dinners are all roughly 400 calories and all the snacks are roughly 200 calories throughout the whole book and that just means that you never have to count calories whether you want to maintain weight or lose weight you don't have to count calories it's all already taken care of and basically I've just made it so that all the portion sizes all the meals and snacks are like the ideal portion sizes for women so yeah if you're busy and you're a girl it's perfect I'm going to link below if you want to check it out I'm also going to link below that free grocery shopping list it's on my blog you can download it there so I'm going to put these away in the fridge quickly get them all in the fridge and then I'm this whole week of meal prep for you so basically you can customize the calories to get anywhere from 1200 to 2200 calories a day and you know we're all different we all need different calories to begin with but also if you want to maintain weight or lose weight you've got a broad range of calories that you can choose from it's not complicated I'll show you quickly so for 1200 calories a day you can have breakfast lunch and dinner which are all roughly 400 calories and that is why this is so easy to personalize and then just leave out the snack for 1400 calories a day you can have breakfast lunch dinner and the snack so this is exactly what I prepped for 1600 calories you can have breakfast lunch dinner and then double the portion of the snack for 1800 calories have breakfast lunch double portion of the dinner and the snack just as it is for 2000 calories you can have breakfast lunch double the dinner and double the snack that's a good day and for 2200 calories a day you can have breakfast lunch double the dinner double the snack and you can have 200 free calories that you can use however you like on you know like a coffee a protein shake a snack bar or what you can do in general is just go for a lower calorie option than what you need and then just have a lot more free calories to use however you want in the day for extra snacks and drinks things like that that is what I do and that's really good