Meal Prep to LOSE WEIGHT | 8 INGREDIENTS 10 MEALS | Easy Healthy Flexible Recipes

Meal Prep to LOSE WEIGHT | 8 INGREDIENTS 10 MEALS | Easy Healthy Flexible Recipes

November 5, 2019 100 By William Morgan


Hey everyone! Welcome back.
Today we have another meal prep video, but
today’s meal prep is so different from all my other meal preps so far.
We are only using eight ingredients. We are making ten meals with eight ingredients,
excluding a pantry stuff like lemon juice, salt, pepper.
So yeah, just eight raw ingredients and five recipes for five days
So yeah, the meals are all really simple to make they are not like challenging or very difficult. They’re just simple
ingredients made into very delicious stuff
the meals today are very
Nutritious they are really healthy for you, and if you’re looking to lose some weight or maintain your weight
And you don’t really want to think too much about food
you just want some easy recipes to follow then this is the video for you, so if you’re interested then keep on watching and
Also, don’t forget to smash that like button down below because that really helps me out, and yeah, let’s start cooking
So we have eight ingredients today, we have two sweet potatoes quinoa kale
zucchini capsicum
Avocado sardines and chicken you can prep your meals in bulk so adjust to how much you normally eat
Per meal, this is the amount I need for about four days
We’re going to prep the ingredients first, then you can cook them every other day or so for
Freshly cooked meals I like to have my meals fresh, so this is the best way to have very quick yummy fresh meals
Also, this gives you the flexibility to change it up a little so you don’t get bored
But if you prefer to prep and cook everything in one go then you can do that as well
Let’s start prepping the first ingredient I’m going to prep today is sweet potato because it’s takes the longest to cook
So I normally take the skin off if it’s not organic cut them into chips
size then soak it in cold water, but this is totally optional you can soak it for an hour
Or you can just rinse it and Pat it dry and add some oil if you want your sweet potato to be crispy
Then add some cornstarch before you add the oil make sure you coat them
Evenly now season it with salt if you like but I like mine plain with just oil
roast them in the oven for about 20 to 25 minutes at 200 degrees
Celsius and flip them once in between and that’s it
The second step is to cook quinoa and this is super easy
Just rinse a cup of quinoa with cold water then add one and a half cup of water and bring it to a boil then
Bring down the heat and let it simmer for about 15 minutes, and don’t forget at some salt
You can also add some butter when it’s cooked now on to out third
Ingredient hit up some coconut oil and fry the chicken tenderloin
There is a white chicken tenderloin is because you don’t have to cut them it is really fast and easy
So while the chicken is cooking season them with salt and pepper
Cook each side for about 3 minutes
And that’s a it’s super easy and simple you can also add other sauces from my pantry to make your chicken more
tasty
I love this jalapeno sauce because there’s no
Nasties added to that and once they’re done I let them rest on the plate for a while so that they are not so moist
when I pack them into the container and that way the chicken will last a little bit longer and
The chicken should be consumed within 4 days
Now our fourth ingredient is capsicum. I like my capsicums raw because they are really nice and sweet
Naturally, and I can also keep that longer in the fridge that way you can dice it or slice it
Just do what you like to it
Next our fifth ingredient is kale
Just chop it up into small pieces and you can cook them or have them raw this is totally up to your liking
But I normally have them cooked a little
Next we are going to prep our zoodles if you don’t have a spiralizer to make zucchini noodles
You can use a peeler to make them into thin slices of zucchini noodles like
Fettuccine in a way, so that’s an option if you don’t have a spiralizer
And you can just store this in a container in the fridge now
The last ingredient we are going to prep is sardines
you can cook them with tomato paste if you have that in your pantry or tomato sauce or
You can go for sardines that come with tomato sauce so you don’t have to
Do anything just pan fry them for a minute or two then flip them over
That’s it it’s super easy
Also, if you don’t like sardines you can go for salmon or tuna or white fish
For avocado we’re going to only cut them when you want to eat them because the turn brown so quickly
So here’s all the final prep ingredients ready for us to put together to be turned into yummy meals
I’m going to show you five recipes, but feel free to make adjustments to them as necessary
Instead of using the sauces I use you can use your favorite sauces you can use healthy mayonnaise or you can use
Pesto, there’s just so many options, so yeah, just change it up based on your liking
The first dish I’m going to make is stir-fry kale capsicum with chicken first add some butter or oil to the pan
Cook the kale for a minute add the capsicum sweet potatoes and salt mix them well together
Now dice up half an avocado and add the cooked chicken tenderloins
This is so easy and so delicious and dish one is done
for dish number two
I normally like to warm up my quinoa with a little bit of grass-fed butter and salt so that it’s more tasty
But totally optional just do what you like to it
You can add some herbs
You can add some pepper or some sauces and now I’m going to plate up my second dish. We have some cooked quinoa
Sweet potatoes raw capsicum, and chicken tenderloins the third recipe is zucchini noodles with sardines
First heat up some butter on pan and add some zucchini noodles and stir
It don’t cook them for too long just for 30 seconds or so
Then heat up the sardines
If you overcook the noodles, it’s gonna, turn really soggy, so just make sure you just heat it up quickly
Now heat up the sardines you can add more tomato paste or tomato sauce if you like and that’s it
This is really really tasty, and I love love this dish so much
The fourth recipe is quinoa Bowl with vegetables and sardines like I mentioned earlier
I like my quinoa cooked with some butter and salt then
I just use all the prep ingredients and make it into a bowl of healthy salads
I have sweet potatoes capsicum and avocado quinoa and sardines here and
That’s it so for the dressing
You can use some lemon juice with oil and salt
Or you can go for balsamic vinegar with olive oil or other type of salad dressings
The final recipe is zucchini fettuccine with chicken
so, if you have pesto sauce in your pantry you can use that so it’s super easy and fast
but honestly you can use any sauces that you like best and just
Add some chicken on top as your source of protein, but if you need sauce with raw ingredients. I got your back
You can try this recipe add half an avocado, lemon
Salt and some olive oil to a food processor
I would normally add some hot sauce to it because I just like it more tasty you can also add some
Cashews or pine nuts if you have those in your pantry then process it and mix it into your warm fettuccine again
I heat up my zucchini fettuccine just for a couple of seconds mix the sauce in
That’s it. Those are the five recipes you can make using only 8 ingredients
You can make two meals out of each recipe or you can make more out of your you know favorite recipes
But just change it up to your liking you don’t have to use capsicum. You can use tomatoes just your favorite vegetables
I hope you enjoyed today’s meal prep format as it gives you more flexibility to change up your meals
So you don’t get bored so this is great for those of you guys would get bored easily
and if you like this video
Then don’t forget to smash the like button down below and let me know what you want to see next
I hope you enjoy eating these healthy delicious food, and I’ll see you guys soon. Bye