МИЛПРЕП ✅ ЗАГОТОВКИ на 3 ДНЯ: Завтраки,Обеды и Ужины

🍽 Я часто готовлю сразу на несколько дней — это экономит время и дарит уверенность, что мои близкие всегда сыты. В этом видео покажу, как за пару часов приготовить вкусные и полезные блюда на 3 дня: обед, ужин, перекус или завтрак. Всё по шагам — с заготовками и простыми ингредиентами.

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📌 Рецепты в видео:

Пирог с яйцом, зелёным луком и сыром:
Тесто:
• Яйца — 4 шт
• Сметана или греческий йогурт — 310 г
• Мука (из твёрдых сортов) — 120 г
• Соль — 1 ч.л.
• Разрыхлитель — ½ ч.л.

Начинка:
• Варёные яйца — 4 шт
• Зелёный лук — 100 г
• Сыр твёрдый — 50 г
• Сметана или йогурт — 1 ст.л.
• Соль — по вкусу
• Кунжут для посыпки

🍗 Куриные ножки в маринаде:
• Куриные ножки — ~1 кг
• Лук — ½ шт
• Чеснок — 2 зубчика
• Соевый соус — 2 ст.л.
• Масло — 2 ст.л.
• Томатное пюре — 1 ст.л.
• Паприка — ½ ч.л.
• Соль — 1 ч.л.

🥔 Картошка с запечённой рыбой:
• Молодой картофель — 600–700 г
• Красная рыба (филе) — 3 куска
• Лимон — ½ шт
• Розмарин — 2–3 веточки
• Масло оливковое — по вкусу
• Итальянские травы, соль, перец — по вкусу

🥗 Салат в банке:
• Красная капуста — 200 г
• Белокочанная капуста — 200 г
• Морковь — 1 шт
• Огурцы — 2–3 шт
• Чеснок — 1 зубчик
• Соевый соус — 1 ст.л.
• Оливковое масло — 1 ст.л.
• Сырой арахис — 2–3 ст.л. (обжарить на сухой сковороде)
• Соль — по вкусу

ТАЙМКОДЫ:
0:00 Про что это видео
00:28 Маринад для курицы
1:22 Варим рис
01:57 Пирог с яйцос и луком
2:54 Тесто
4:01 Меню для похудения
4:30 Картошка и рыба
5:53 Запекаем куриные голени
6:14 Салат
7:19 Заправка для салата
8:00 Раскладываем по контейнерам
8:58 Примеры приемов пищи

#заготовки #правильноепитание #ппрецепты #mealprep

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I often cook for several days at once because I don’t have time to do it every day and when there is ready-made food in the refrigerator I feel calmer because I know that my husband and son will not go hungry now I’ll show you how I will make preparations for 3 days we will cook lunch dinner and even a snack or breakfast the first thing I will do this time is put 4 eggs to boil fill them with water at room temperature add a teaspoon of salt and cook over medium heat for 10 minutes after boiling now let’s prepare the marinade for chicken legs I took about a kilogram of meat we will need half of a regular onion peel it also take a couple more cloves of garlic put the onion and garlic in the chopper bowl or you can chop it very finely by hand now take 2 tablespoons of soy sauce 1 teaspoon of salt 2 tablespoons of oil and 1 tablespoon of tomato puree and chopped onion and garlic which we have already made I also added half teaspoon paprika mix and here is the sauce marinade we got add it to the legs and mix leave it like this for at least half an hour of course it is better to do this in advance you can leave it to marinate overnight now I will put the rice to cook I have basmati rice I take 2 cups and rinse it well with water you need to rinse until the water becomes clear then the rice will turn out more crumbly I will cook in a slow cooker add a teaspoon of salt and add the same amount of water as rice that is 2 cups put it to cook for 15 minutes then leave it for another 10 minutes under a closed lid on this rice is ready I always cook it this way it turns out crumbly and tasty the eggs are also ready I left them in cold water for about 15 minutes so that they cool down and now I peel them from the shell and if you do not want to miss even more interesting and useful videos on the topic of healthy eating do not forget to subscribe to my channel then the eggs need to be finely chopped you can do it by hand now I will need a couple of bunches of green onions so I went to my garden to cut them onions you will need about 100g of it needs to be finely chopped add it to the eggs and add a little salt also grated cheese here about 50g and 1 tablespoon of sour cream or Greek yogurt mix well now separately take 4 eggs add to them 310g of sour cream or Greek yogurt 1 teaspoon of salt and 120g of flour I have flour from durum wheat half a teaspoon of baking powder and mix well now take a baking dish its bottom and sides I greased with butter if you have a silicone or non-stick form you can not do this pour out half of the total amount of dough and distribute it along the bottom and put the filling of egg and onion on top and now pour the remaining dough on top level it with a spatula sprinkle with sesame seeds on top I took white and black put it in a preheated to 180 degrees oven my pie was baked for 50 minutes and now I want to remind you that you can buy ready-made diets for weight loss on my website these are my signature menus with step-by-step instructions for cooking and a list of products for each week with them you will not have to waste time counting calories and searching for tasty and healthy recipes in some menus you can also cook main dishes for lunch and dinner for several days at once and make preparations for those interested I leave the link in the description under the video well and now let’s do the rest of the dishes let’s prepare a side dish of potatoes I have young medium-sized potatoes I wash them well under water and fill them with water in a saucepan put them to cook with the addition of 1 teaspoon of salt I cook not until fully cooked and about 10 minutes after boiling in the meantime I will prepare the fish I cut the lemon into thin slices and prepared 3 pieces of red fish fillet sprinkle them with salt and pepper on both sides you can use any fish to your taste put lemon slices on top baking dish on the bottom I put a couple of sprigs of rosemary and put the fish on top of them the potatoes are already cooked I take it out of the hot water fill it with cold water so that it cools faster and now I will cut it into several pieces put it in a baking dish add a little olive oil and spices to it I have Italian herbs well and now I put the potatoes with fish to bake at a temperature of 180 degrees for about 25 minutes this will be enough for them to cook the legs are also marinated and I will bake them in an air grill they were cooked for me for about 30 minutes at a temperature of 200 degrees in the process I turned them over several times so that they are evenly baked here they turned out so beautiful the smell is just incredible and now let’s make a preparation for salads in an unusual convenient way I took cabbage I need 2 types of it red and regular I cut into thin pieces in total I got about 400g of chopped cabbage of both types together I will also take 1 carrot and cut it on a grater for Korean carrots or you can just grate it a few cucumbers I just cut into strips I will also take 1 garlic and chop it finely now we will collect the salad in portions in a jar first we put 1 tablespoon of oil then 1 tablespoon of soy sauce salt and chopped garlic well and then we put out the vegetables first this is 2 types of cabbage carrots and cucumber also in the salad I decided to add a few more nuts for this raw peanuts I finely chopped and fried it in a dry frying pan for literally a few minutes it was well browned and now I add it to the salad about 1 tablespoon per serving at this point the salad is ready I cover it with lids and put it in the refrigerator for storage and this is how my pie turned out already ready it has cooled down a little and now it will be time to cut it into portions I decided to divide it into 6 parts how exactly and when we will eat it I don’t know in advance yet maybe it will be for breakfast or for a snack in any case the pie will not be superfluous especially such a tasty one well and now I collect everything in small containers this time I will put each dish in a separate container chicken legs rice fish and potatoes but I will put the pie in 3 small containers since it does not fit in 1 it took me several hours to prepare all this food and this is also with filming without it of course it would have been even faster I ate the pie for breakfast together with strawberries it turned out very satisfying and summery for lunch I combined chicken legs rice and salad in a jar I mix it right in the jar that’s how by the way it is preserved perfectly well and for dinner I had baked fish with potatoes, I added fresh vegetables to them, I definitely won’t have to cook for the next 3 days, and I hope you liked the video, it was interesting and useful for you, if so , I ‘ll be glad to see your likes and comments below , and with you, Olya, see you in the next videos