HEALTHY MEAL PREP TUTORIAL | a week’s worth of easy + healthy meals (breakfasts + juices included!)

We are BACK with another meal prep tutorial and I seriously couldn’t be more excited – we have officially mastered meal prepping here at our house… so let’s go over our process – how to plan your meal prep, grocery shopping, tips and tricks for success & the ins and outs of prepping your food for the week!

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Hello you guys and welcome back to my channel if you’re new around here hi I’m kolina I’m so excited you’re watching today because I am back with one of my most requested videos from you guys which is a meal prep tutorial in case you guys don’t know some of my most

Popular videos on my channel are my meal prep tutorials so I hope you guys are excited we’re back at it again and on today’s video I’m just going to explain to you guys how I think about meal prepping what I do before I start meal prepping what I get at the grocery store

And how much it is and then the actual process of making the food all right let’s just jump right into it why do I love meal prepping the main reason is that it saves me time throughout my week and helps me make sure that I’m going to be eating nourishing healthy yummy food

And I don’t have to think too much about it as I’m going about my busy week in between meetings that is the main reason also is just something that you’re doing for your future self to eliminate decision fatigue to eliminate stress and even though it’s a little bit of effort

Up front it pays off so much and the most important thing is making sure that you’re making food that you’re actually going to look forward to eating and that is going to taste good and that is going to be made with love and so in terms of

How I go about my meal preps I love preparing individual ingredients and then throughout the week I can mix them up together instead of having the exact same thing to eat every single day I know a lot of people W their meal prepping they like to already make their

Bowls like pre-made and you guys know this about me I don’t really love that cuz I like having different things to eat throughout the week so I prefer preparing the individual things like the individual proteins the individual veggies the individual starches and then just mixing them up making a little

Nourishable throughout the week and that just helps me be more of an intuitive eater because I can still make the most aligned Choice with what I’m needing on a particular day on today’s meal prep I also want to prepare breakfast and I’m also going to make some juices because

We got a new juicer so those are two things that I’m going to be making today that I have not done in previous meal preps and then I’m going to prep a bunch of proteins a bunch of veggies and I think I might make a pasta salad as well

And that’s like the only one of the recipes I guess that will be like pre-made but I just love pasta salad and it just will save me time on a day that I’m like really in a rush before I meal prep one of the things that I really

Like to do is opening up the notes app on my phone and just writing out what I already have in my fridge so that I don’t buy things that I already have and waste food I also like to then kind of plan what I want to cook and separated

By the different recipes that I want to make and then I go through and I write out everything that I need to buy at the grocery store and I have my grocery list right at the palp of my hand as I’m going through the grocery store which

Helps me be way more efficient when I’m there also as always there will be a free meal prep PDF guide with a grocery list and all of the recipes that I make Linked In the description so you guys can download it for free if you want to

Recreate anything that I make today I’m going to go to the grocery store now I’ll bring you guys along show everything that I bought buy and how much it is and then we’ll meet back here at my house to cook Together I just got back from Trader Joe’s of Pedro so let me show you guys everything that we picked up and today’s purchase was $45 time for a little grocery haul starting out with fruit raspberries blueberries and blackberries I like buying berries organic because they tend to have a lot

Of pesticide residue in them so that and apples and pears and there’s a couple other fruits in the dirty dozen list that I always make sure I buy organic got some oranges for juice and then another Orange from a green juice some bananas which I always like having on

Hand a pair because I’ve been loving adding this to my yogurt bowls lemons and then two apples also for the green juice and some of the lemons are also for the green juice they didn’t have fresh ginger so I bought these crushed Ginger like ice cubes so I’m going to

Use this for the juice as well for protein I got a pack of chicken breasts and a pack of chicken breast strips some ground organic turkey and some ground beef let we also bought two Chomps because Pedro and I love snacking of these and Pedro already had his for

Veggies which is the majority of what we got over here pack of baby carrots and a pack of whole carrots cucumber some baby bella mushrooms spinach Russell sprout some cabbage cauliflower two packs of broccoli one pack of sugar snack peas one yellow potato one sweet potato one

Red onion one sweet onion and then we also got some compari Tomatoes I usually like buying organic Tomatoes but they didn’t have them at Trader Joe’s today then we got mint basil cilantro and then a squash as well I got some garbanzo beans and quinoa for some miscellaneous

Things I got pesto fetta cream cheese tahini maple syrup for my oats and for cple other things and chia seeds for chia seed pudding okay you guys we’re going to get started with the cooking now and I have a special guest on today’s new prep yeah we’re going to

Cook stuff together Pedro is going to be my Su Chef on meal PR so I’m excited because the last two meal preps that I did I cooked it all by myself even though we both ate the food it’s I just eat the food but but in the course of our

Relationship I’ve actually taught Pedro a lot of different things so he’s become actually quite a good cook yeah take all the credit I think that will also make today’s meal prep a lot more seamless and it’s cool because a lot of the times that I upload meal preps you guys leave

Comments saying that you cook with your boyfriend or your husband or your girlfriends and it’s fun cuz today I actually have my own husband helping me out so let’s get into it are you ready yeah ow yeah first things first is we’re going to make some juice juice it up as

I mentioned in the beginning of the video Pedro and I have recently really gotten into making homemade juice and we have been using a slow juicer the juicer that we have is the h400 easy clean slow juicer from heram and it has just made it so much easier for us to add fresh

Fruits Fresh Veggies into our life it’s also really fun to come up with like different juice recipes really excited to be partnering with them on today’s video show you guys how we make our juice and then we’ll get into prepping our breakfast and making all the rest of

Our food so let’s just jump right into it okay the first thing that we’re going to make is orange juice so we’re using seven Naval oranges AEL going to cut the oranges vertically cut it again so I’ve been taking them all like this let me

Know if there’s a better way of doing it but I just try to take the least juice out when taking these out perect okay so while Pedro is prepping the oranges I’m going to start prepping the ingredients for the green juice we’re going to use

Half a pack of shredded kale and then 1 and 1/2 packs of organic spinach we’re also going to use one orange one lemon two apples basically a whole cucumber and then normally I use fresh ginger but we’re using some crushed Ginger today and last but not least some mint Ingredients are prepped and the oranges are also ready to go may I yes you May orange juice ready to go such an easy way to get more fruits into our diet so we’re going to put this in the fridge now and get started with the green juice put the kale in first Cucumber we’re going to put the ginger now some little ginger cubes I’m going to put like half of This Okay jumping into our breakfast meal prep I started out making some chia pudding because it’s so easy and fiber packed and it’s just three ingredients chia seeds almond milk and maple syrup so easy you just add it to a small bowl mix it up and then cover it and add it

To the fridge and then I also wanted to make some protein overnight oats so I used half a cup of oats and one cup of almond milk for each of them and for one of them I did vanilla protein and for the other one I did chocolate protein

Shaked it up and add it to your fridge and I preheated my oven to 400 fhe and while that was heating up I started prepping some veggies I just chopped up a bell pepper a zucchini and some red onion I really wanted to have these veggies on hand because sometimes I like

Making quinoa or rice stir fries on the stove top and having these veggies on hand would make my life so easy in the week ahead after getting that out of the way I soaked some brussel sprouts and filtered water with white vinegar and then wanted to make some sweet potatoes

So I made these cinnamon sweet potatoes are so easy all you need is olive oil spray salt and cinnamon cinnamon is so great to add to starchy vegetables like this because it stabilizes your blood sugar when you eat it and then I also made some Rosemary potatoes same thing

As the cinnamon sweet potatoes except you use garlic powder and rosemary instead of cinnamon and I also used regular olive oil in these potatoes instead of olive oil spray kind of alternate between the two of them it’s completely up to you which one you want to use but sometimes the olive oil spray

Actually is able to spread across the potatoes a little bit better they’re so quick and easy took them out of the oven and stored them away and then I got started with my caramelized squash I’m obsessed with squash it’s such a good wintry fall vegetable and all you have

To do is cut it in half and take out the seeds and then season it very similarly to the sweet potatoes just olive oil spray salt pepper a little bit of cinnamon and then some honey which helps it caramelize and just makes it so delicious and then we made some cinnamon

Carrots pidro was in charge of peeling them for me and then we seasoned them basically the same way we seasoned the squash salt olive oil spray cinnamon and then we added some garlic powder and a honey drizzle as well and then we popped that in the oven while they were cooking

We started prepping other vegetables so I soaked some broccoli the same way I soaked the Brussels sprouts with filtered water and white vinegar and then we rinsed off the Brussels sprouts and got started with seasoning those Pedro is an expert in making brussels sprouts so he chopped them in half and

Then cut off the little bottom part and then for seasonings he used olive oil honey garlic powder salt and pepper as you can see we use a lot of the same seasoning in her food but making sure to season your food is the key to making it

Actually taste good popped that into the air fryer and cooked it at 370 for around 15 minutes and you can always add more time if it’s not crispy enough time to get started with the cauliflower another one of our favorite cruciferous veggies Pedra is also so good at making

Cauliflower so he was tasked with that he chopped it in half and then took off the little bottom part added it to a bowl and seasoned with olive oil garlic powder salt some lime juice and then nutritional yeast which can really really help help make your veggies

Crispier when you cook them and then you can also add more olive oil and nutritional yeast as needed we put that aside because we needed the air fryer for that and by that point our squash was ready so we took that out of the oven stored it away and then we stored

Away our brussels sprouts once we did that we popped the cauliflower into the air fryer and slow cooked it at 300 fah for 20 minutes and then changed to a higher temperature later on to get it a little bit crispier and then I started making some turkey meatballs this is

Probably my favorite way to eat protein these days first of all this recipe makes makes so many of them it makes 12 meatballs and when you make them in the oven they just turn into the perfect consistency all you need is a pack of ground turkey a third cup of chopped

Sweet onion half a cup of some Blended oats you can also use breadcrumbs an egg some garlic and then some moeser sauce oregano salt and pepper you can put some olive oil in your hands to make it easier and then form them into little

Balls and pop it in the oven at 400 f for 25 minutes moving on to the broccoli we rinsed that out and then added it to a tray with parchment paper we do this with all of our veggies to make sure that it’s easy clean up and then you can

Season it with olive oil spray some coconut aminos nutritional yeast garlic powder salt and pepper and if you don’t have coconut aminos you can always use soy sauce and then we put that in the oven for around 35 minutes then it was time to make some of our stove top

Things starting out with rice this is how we make rice in Brazil you start out by rinsing off two cups of rice and then you can add some in garlic and olive oil to a pan on medium high heat and then you just kind of toast the rice like

This we toast the rice put garlic and then you toast it it’s kind of getting a little together then you throw in the water after the rice starts to kind of stick together you add 2 and 1/2 cups of water some salt and then bring that to a

Boil and once that happens you just cover it and move to simmer for around 15 minutes I also wanted to make some peso pasta as I said in the beginning of the video so I started cooking my pasta of choice I used some gluten-free fili but you can also use chickpea pasta or

Any other pasta really whatever floats your boat while the pasta was rolling we took out the carrots and stored them away and then I used the same tray that I used for the carrots for some zucchini I chopped it up and then seasoned with olive oil spray some salt and pepper

Garlic powder simple easy coated that with my hands and then popped that in the oven at that point our meatballs are ready so we took that out and stored it away and then finished off the pasta salad I just rinsed off my pasta and then I added some arugula to a little

Tupperware added the pasta some rinsed and chopped up basil which is so good fresh basil nothing like it then we added some chopped tomatoes also a half a cup of feta and then 3 to 4 tablespoons of this pesto that we got from Trader Joe’s you can use any pesto

You want you can even make your own pesto if you want but we just wanted to go with the easiest option for this pesto pasta salad that turned out Divine our rice was ready so we stored that away and made a little bit of quinoa you

Just use one cup of quinoa for 2 cups water and once it starts boiling just cover and simmer for 15 minutes stored away our broccoli and then it was time for our last vegetable which was some crispy cabbage also another cristoper veggie that is so great for hormone

Balance and just so amazing to throw in nourish bows we chopped it up really small and then seasoned it with olive oil or olive oil spray or both salt and pepper honey and then some garlic powder and oregano and then I massaged it really well with my hands to make sure

The seasoning was covering the whole of the cabbage and then popped that in the oven the zucchini was ready at that point and so was the cauliflower so we stored those two in little glass contain containers and then we took out the cabbage and stored that away as well for

Our second protein I wanted to make some pesto chicken strips so I first rinsed the chicken and then trimmed off some of the fatty Parts seasoned it with olive oil spray garlic powder salt and pepper and then a couple tablespoons of the same pesto from before after that I

Warmed up some oil on a pan and once the pan was hot I added the chicken cooked each side once and then at that point I just started poking some holes with a fork which is the best way to make sure that the inside of your chicken actually

Cooks through and then I cooked each side one more time so simple so easy so delicious we also wanted to make some grass-fed beef so for that we chopped up half of a sweet onion added that to a pan with a little bit of oil and sauteed

It once it was like kind of golden we added our ground beef and then broke it up into smaller pieces and seasoned with salt pepper and garlic powder and just kept on stirring it at medium high heat last protein was some grilled chicken breast I just seasoned the chicken with

Salt and pepper and then I heated up oil on the pan I used the same pan from the peso chicken cooked each side of the chicken once and then I flipped it around poked some holes of a fork added some Mo suure sauce which makes proteins taste amazing and then cooked each side

One more time just kind of like moving it around and that was the meal prep it was a success we were so happy to be done it was definitely a good amount of work but it paid off for sure all right you guys here is the finished product of the meal

Prep the questions I get the most are how long does this usually last and usually it lasts 5 days if anything’s about to go bad and you’re not going to have time to eat it you can always just freeze it like for example you can freeze rice you can freeze any of the

Proteins and honestly any of the veggies as well and they will be good to eat for way longer so if you don’t think you’re going to eat everything that you made that’s a hack and then something else that I do just to preserve freshness and make sure that what I make lasts longer

Is storing my food in glass containers instead of plastic containers and then also storing them in glass containers versus plastic is just so much better because your fridge doesn’t smell last thing is you guys often ask me how I combine the food that we make how I eat

Throughout the week so I’m going to film what I eat in a week this week and that will be live later on in my channel so you guys can see how I use the meal prep throughout the week and how I combined everything that we made into different

Meals and plates for us so yeah as always there will be a free pdf of all these recipes linked below there will be a grocery list and the recipe guide in one so if you want to recreate anything that will be there for you we’re so so

Proud of everything that we made we have lots of options for our starches we got rice we got quinoa potatoes squash and then so many veggies Pedro with the veggies and I helped as well we did cauliflower and Brussels sprouts we have zucchini and broccoli cabbage and

Carrots and then for our protein we made some turkey meatballs grilled chicken with pesto regular grilled chicken and some ground beef now we got orange juice and then you got the green juice which I have no idea what Carolina put into it was like apples and spinach and like

Other stuff you know the recipe and then I also prepped two chy puddings and two overnight o for the week there we have it I hope this inspires you to meal prep for the week whether it’s by yourself or with your partner and set yourself up for Success if you enjoyed the video

Definitely let us know in the comments like and let’s be YouTube Friends subscribe so you can be in the loop of all my future videos love you guys so much see you guys next week bye bye