Healthy Meal Prep | Week 1

Healthy Meal Prep | Week 1

November 7, 2019 99 By William Morgan


Happy New Year everyone! I am so excited to
welcome 2015! I have a feeling it is going
to be an absolutely incredible year and I
can’t wait to share it with all of you. Now
to be honest I was a little decadent over
the holidays so I’ve made it my New Year’s
resolution to get back on track and start
eating well. And I’ve created a couple new
great series ideas for the month of January
to help me do that. And hopefully you will
find them as inspiring as I do. Now the first
is called my 30 Day Smoothie Challenge and
it’s going to be happening entirely on Instagram.
So if you don’t follow me on Instagram, head
over to thedomesticgeek1. I’m going to be
sharing a brand new smoothie recipe every
single day of January. The second series is
going to be all about Healthy Weekly Meal
Prep. Now a few months ago I posted a weekly
meal prep video and you guys seemed to love
it and you’ve been asking for more ever since.
So every Thursday, through the month of January
I’m going to share a new Weekly Meal Prep
video to get you inspired for the week to
come. Basically, this is a way to do all of
your cooking on Sunday and set yourself up
for success the entire week. You’ll also be
able to find all of the shopping lists on
thedomesticgeek.com so once you’re done watching
this video head over there and you can just
print out the shopping lists, take them with
you to the grocery store and boom, you are
ready for the week. The star of the show this
week will be these beautiful salmon filets.
Now I’m just going to create a really basic
marinade for them and bake them in the oven.
It could not be simpler. I’m basically combining
some olive oil, a little bit of fresh lemon
juice, some garlic and some salt and pepper.
I’m going to whisk this together really, really
well and pour it over my salmon filets. Now
we’re going to let these sit for fifteen or
twenty minutes so they can absorb all of that
deliciousness. In the meantime, I’m going
to get started on my rice. Now I’m using some
brown and wild rice so it takes just a little
bit longer to cook – about 30-40 minutes.
So what I’m going to do is combine the rice
and some vegetable stock with a little bit
of garlic in a pot. I’m going to bring this
to a boil and then once it’s reached a boil
I’m going to turn the heat down to low, put
the lid on and let it simmer for 30-40 minutes
or until it’s soft and delicious. While my
rice is simmering away, I’m going to put my
salmon in the oven at 350°F. We’re looking
for about 15-20 minutes or until the salmon
is completely opaque all the way through.
In the meantime, I’m going to get started
on wilting my spinach. All I’m going to do
is in a frying pan, heat up some olive oil,
add a little bit of garlic and then, in goes
my spinach. I’m going to put the lid on and
allow it to wilt completely. Once it’s done,
I’m just going to put it in a container, let
it cool and then I can eat it for lunch and
dinner all week long. Now I think it is really
important when you’re doing weekly meal prep
to make a nice, big salad that will last all
week long. That way, when you’re feeling peckish,
you’ll reach for that instead of some potato
chips or cookies. Basically for this salad,
the secret is not to use any lettuce because
lettuce will just not hold up to a dressing
all week long. So I’ve got some beautiful
cherry tomatoes standing by and to that I’m
just going to add some gorgeous pepper – I
love bell pepper. They’re so delicious. And
some kalamata olives which add a beautiful
saltiness to this. And then we’re just going
to add a few cubes of feta. And when I say
a few, I mean a lot. Some olive oil, a little
bit of white wine vinegar for some acidity,
some salt, some pepper and my favourite homemade
Greek seasoning. Next up, I’m going to prep
my raw veggies. Now these are great to have
on hand when you’re having a snack attack.
So this week I am going to be prepping some
carrots, some zucchini, and a little bit of
cauliflower. Next up, I’m going to prep my
fruit. This week it’s going to be some pineapple
and some mango. And don’t sweat it if you
can’t finish all of this fruit within the
week, you can totally freeze it for smoothies
next week. Finally, I’m going to make one
of my very favourite snacks – it’s a super
simple trail mix and it’s perfect when you
have a case of the munchies. So in a large
bowl, I’m combining some almonds, some walnuts,
some cranberries, and some raisins. It’s as
simple as that. I really hope you find this
weekly meal prep helpful and remember, all
of the shopping lists and recipes are listed
in the description box below. All you need
to do is click the Show More button, They’ll
also be posted on thedomesticgeek.com so be
sure to check them out there. And if you give
them a try, be sure to Tweet or Instagram
me a photo because you know I love seeing
what you’re coming up with in your very own
kitchens. And finally, if you haven’t already,
be sure to SUBSCRIBE to The Domestic Geek
because there’s lots more Weekly Meal Prep
where this came from 🙂