MEAL PREP WITH ME | How to Prep a Weeks Worth of Food in a Few Hours

MEAL PREP WITH ME | How to Prep a Weeks Worth of Food in a Few Hours

July 18, 2019 22 By William Morgan


Hey there okay so today we are in my
kitchen because I’m going to do a little
bit of meal prep today it’s a Monday I
normally do this on Sunday but I had
some things that happened this weekend
that kind of like it’s a roomie off
schedule so we are going to do my meal
prep right now and I’m just going over
to let Starbuck in okay doing his you
know proverbial business so yeah I have
some meal prep that I need to do today
for the week and I thought I would show
you guys and kind of give you a little
bit of an idea of the sorts of things
that I cook for myself for the week and
then you know the meals that I prepare
and you have things ready on hand like
in the fridge like we’re ready to go
when it’s time to eat so let’s jump
right in okay so the first recipe that
I’m going to show you is my crustless
quiche recipe now I am someone who loves
to have a crush list quiche in my fridge
because if you make a gigantic version
of one like a whole big one and cut it
up into pieces I think it keeps very
well in the refrigerator and like
individual slices and it’s really easy
to heat it back up and eat it whenever
you need it so I am NOT someone who
necessarily eats breakfast in terms of
like I sit down and have bacon and eggs
for breakfast I’m more of someone who
does a coffee or like a green juice for
breakfast but I will eat my crustless
quiche for a lunch or dinner or a snack
if I absolutely you know need a snack so
that is what I’m going to show you first
I really don’t have any recipes for
these meals that I’m going to show you
guys all of this information is in my
head but I’m going to show you and kind
of give you quantities so that you can
follow along so we’re gonna make up some
recipes right now but I do get asked a
lot about you know things that I show in
my Instagram so if you would like more
recipe inspiration or seeing what I’m
eating or just what I’m up to make sure
you’re following me on Instagram that
miss trenchcoat but yeah on Instagram
you guys asked me
like if I have a recipe for things and
if there’s something that I have used a
recipe for I do link it but most of the
time what I cook is like just like a
basic sort of recipe and that I might
change things up so this crustless
quiche is basically going to be eggs
spinach and cheese oh and bacon and
bacon bits I have today but you could
you know make a quiche theoretically
right with any vegetables any meats any
ingredients you want it’s just eggs
mixed with things because we’re not
dealing with a quiche crust you know so
so that’s what I’m gonna make today and
I’m gonna let you guys see what I’m
doing now
okay so I’ve got my mixing bowl here and
my eggs and the first thing actually the
first thing that I actually need to do
is I need to take this chopped spinach
and I just buy a giant thing of chopped
spinach from BJ’s I don’t have to scan
from BJ’s the grocery store today I
always have things like this in my
freezer so I’m just going to use the
rest of this bag let’s see what it says
I’m at here in terms of this giant thing
maybe four I don’t know it’s coming up
to the four three or four cup marks so
this is three or four cups of the
spinach that’s frozen and I’m just gonna
microwave it for like five minutes just
to let it cool down defrost you know so
I put it in the microwave well over here
I’m also going to go ahead and preheat
my oven to I think like 400 degrees
should be fine
okay so that’s going excellent okay
discard bin okay so the first thing I’m
gonna do roll up my sleeves my hands are
clean open up and start cracking this is
a pack of 18 eggs but I’m only gonna use
a dozen and then we’re actually gonna
use the rest of the eggs for something
else after this okay so the next thing
that I’m gonna add to this is some cream
cheese I always buy whipped cream cheese
because it’s easier to work with and
again I’m going to really just be buying
this really the rule of thumb if you’re
making like a good quiche which this is
gonna be like I’m not gonna make like a
full rich quiche I think is to use one
ounce of cream cheese for every egg but
that’s kind of a lot I mean this whole
thing is twelve ounces but it’s already
been used so I’m actually just going to
use what I’m going to assume is maybe
like four ounces so I don’t need to have
like all that richness I’m just going to
take what I would say is maybe four
maybe five ounces of this cream cheese
okay
to that I’m also going to use some sort
of milk or cream this is half and a half
so I will use basically whatever I have
at my house and I’ll use about a quarter
of a cup of this and I’m just gonna
eyeball it cuz I’m pretty good that okay
you really can’t go wrong next I’m going
to put in some Parmesan cheese I like to
use Parmesan cheese cuz it’s like really
good at binding and I’ll use probably
another quarter of a cup which is
probably honestly the rest of this
cheese so I’m just gonna throw the rest
of this cheese in there and then I’m
gonna go ahead and mix this really
quickly before I add in the oh you know
that’s add some seasoning real quick too
I don’t like to add a ton of seasoning a
little bit of cracked pepper and a
little bit of salt I try to go overboard
with the salt because I do realize the
cheese has salt in it too so that was
literally probably a pinch of salt a
pinch of pepper I am just a believer of
less in the beginning while you’re
cooking and then people can see isn’t it
to taste so now I’m gonna go ahead and
mix these together with the hand mixer
just makes it easier now I’m gonna go
ahead and add bacon bits
now you can again like I said any meat
you want to add is fine or no meat if
that’s what you want I sometimes when
I’m being lazy I will just buy these
packets of bacon pieces like kind of
like you know good in bed like a good
quality they give it and this is how
many ounces 2.8 ounces in one bag but
I’m actually going to use two bags this
bag says it has a loving 11 servings in
it so I’m using twice that amount but
that’s just not enough bacon but it’s
fine because
this whole quiche is going to be eight
servings so it’s not like I’m eating all
of this bacon in one serving and now I’m
gonna go grab the spinach and then I’m
just gonna fold this in my hand the
mixing spoon okay now what I am going to
cook this in is my what do you call this
I don’t even know what you call this
it’s a four quart late if this is not
like your say this is my Cuisinart one
this is a four core dish like an enamel
dish so like a little bit like a Dutch
oven but it’s like a more shallow I’m
gonna go ahead and write this cooking
spray inside cooking spray fumes okay
and then I’m just going to add this and
here now this is going to go into a
preheated oven 400 degrees again I don’t
know like exact measurements of anything
so forty degrees it works for me I’m
putting it in the oven like this
seriously I just make up recipes so um
this is why it’s hard for me to share us
because when I really don’t know what
I’m doing myself so I’m gonna leave that
in for I’ll go ahead and set a timer for
thirty minutes and then I’ll check on it
it hasn’t even fully preheated the oven
yet but that would be good so I’m gonna
clean up and then we are going to start
on the next meal okay so the next thing
I want to show you is not a recipe so
much as it is a process so the next
thing I like to have on hand for the
week that I prep ahead of time is
hard-boiled eggs
as you can see eggs happen to be a
particular favorite of mine to cook with
I’m making a quiche
having hard-boiled eggs I just like them
as a good like healthy protein that’s
really easy to work with and it’s
especially great like if you’re someone
who likes to snap
I just think eggs keep really well so I
am going to hard-boil them so let me
flip the camera around so I can show you
how I do that
okay so right now on my stove I have a
big pot going it is not yet boiled as
you can see it’s just kind of starting
to heat up so I’ll have this going you
know on medium medium-high and then over
to the side here I like to prepare a big
glass of ice water because essentially
when you hard-boiled eggs you know you
were gonna put I’m gonna put the eggs in
here and I’m actually also when they’re
boiling once the water starts to boil
I’m gonna go ahead and put in like a
tablespoon of baking powder they say
that if you put baking soda in with
hard-boiled eggs when they’re boiling it
becomes easier to remove the shells by
hand and baking powder has baking soda
in it so I’m using it it’s not normally
a one-to-one replacement but I find that
it actually does help as well I just
don’t have any baking soda
so once the the water is boiled I will
put the eggs in I will wait and let them
cook for I think like 25 minutes and
then they go immediately into an ice
bath and I might need to add more ice
actually to this so that it stops them
from cooking so I will check back in
with you guys once I’m on the next step
of the process
okay so it is now time to start adding
the eggs the water is like starting to
boil so let’s go ahead and do that I
just sort of use like a slotted spoon to
help me so I don’t burn my hands and I’m
only actually putting half a dozen eggs
in here today so it just depends on what
I think I’m gonna need and I think half
a dozen will work
and I’m just gonna go ahead and add a
little bit of this baking powder again
baking soda is really what you need but
there is baking soda in baking powder so
I’m just hoping it works and then
because those are extra large eggs
they’re probably just going to need to
be in water for like 25 27 minutes maybe
okay so the timer on the quiche is off
and I just pulled it out of the oven and
there’s one more thing I need to do with
this which is add some mozzarella cheese
on top so I’m gonna go ahead and
sprinkle mozzarella on the top of this
and put it back in the oven just to get
that nice and melty on top okay and then
I’m just gonna pop this back into the
oven so he will stay in there just for
another like five to ten minutes so we
can get the cheese like nice and melted
and crispy on top okay
so here is the quiche a fresh out of the
oven I’m gonna go ahead and put the lid
on it and just let it sit because it
needs to cool down before I can chop it
up okay so the eggs have been sitting
for I think this is like 27 minutes so I
think that’s good to go
you’re just gonna go ahead and take them
out and put them in the ice bath not so
much an ice bath anymore because the
seasons it outside Starbuck I don’t see
anything outside is it a squirrel oh
okay I see the squirrel okay nope live
outside if you do I tell you one of the
eggs cracked oh I hate when that happens
it’s possibly two of the eggs cracked
okay yeah so some of the eggs just looks
like just two of them crap you can see
just like this fluffiness coming out of
them that’s because of the baking powder
like comes out and it’ll look like more
fluffy but I mean it’s still edible it’s
not a big deal that’s what I try to be
really careful when I put the eggs in
the in the water but you know sometimes
they crack and I think I even heard I
heard when one of them cracked at least
or maybe both of them if they hit each
other
it just happened sometimes which stinks
but I mean they’re still edible okay so
now that the quiche is cool and the eggs
are cool I’m gonna go ahead and cut this
up and show you guys how I would like
store this for the week first I’m going
to go ahead and cut up this quiche I cut
it into eight pieces like kind of like a
pizza pie and now what I’ll actually use
to store this food are some meal prep
like storage containers this is seven of
them I have out right now they come in
like multi packs I really like these
they’re just the ones that are one big
opening I know you can get them divided
with like two or three sections inside
so you can like really meal prep but I
generally just you know kind of put a
few things in one I like it better this
way I will leave these link down below I
get them off Amazon and they’re very
very inexpensive for like I get like a
pack of 20 but I’ve seen like multiple
different pack sizes so what I’m gonna
go ahead and do is take each one of
these pieces of the quiche and pop it
into one of these with an egg and that
is not because I would necessarily eat
all of these things at one time but I
would eat like a piece of quiche and
like an egg as a snack later so I like
just having like all my food in one
thing for one day now something else I
wanted to show you as I’m doing this is
I have some hard-boiled eggs that are
left over they were in my fridge from
last week and this is like generally how
I might store hard-boiled eggs if I do a
whole like you know a whole like dozen
of them sometimes I buy the eggs that
are in these plastic curtains and I like
them because I feel like they’re a
little bit more they last a little bit
longer and what I do is I will write on
here I don’t know if you can see it but
on here it actually says hard-boiled and
then the date I did it so I don’t forget
but for this batch I’m just gonna go
ahead and pop the eggs into the
containers just for like simplicity
speed so I’m actually going to go ahead
and pop these two eggs into one because
these are smaller eggs and I just need
to get rid of these so here is one so
here’s one little container a food so
that’s like a lunch and a snack which
would be you know it’s like most of what
I eat in a day is a lunch a snack and
then my dinner because like I said my
breakfast is normally coffee or like a
green juice and I’m not going to take
these eggs out of their shells I store
them with their shells on and then I
take them off when it’s time to eat so
I’m just going to keep packing these up
and then of course the best part of meal
prepping especially with this quiche
that serves has 8 servings is I’ve got
one piece for right now so I’m going to
put this aside and have this for my
lunch today and I’m gonna go ahead now
and clean up and eat my lunch and then
we’re going
come back and we are going to meal prep
a dinner for the next few nights I think
the center makes like four nights of
meals for two so this is a pretty good
meal if you’re someone who’s got like a
family or you just want to be able to
like cook ones and like have food for
the week I’m gonna take my lunch break
and then we’ll be right back okay so the
last meal that we are going to prep for
today’s video is going to be a dinner
which is going to be what I call my keto
casserole
so keto is just a word that it
represents a sort of diet or like a
healthy living sort of nutritional
lifestyle I guess you could be on but
basically it just means what the meal is
very low carb right because a lot of
times people use the word keto and it
really just means low carb it doesn’t
really truly mean you go and I haven’t
done the like macros on this meal I
would say it probably is true keto
because it’s mostly meat but there is a
good amount of spinach that goes into it
I’m so greens and a little bit of cream
so it’s probably a moderately keto meal
so in order to make this what I have
here is more frozen greens I know we
just used off my frozen spinach bag I
keep like bags and bags and this is my
table so this is chopped spinach and
kale I get this at BJ’s and this is like
the mix that I use in my green juice in
the morning but I’m going to take a good
amount of this
and I’m gonna go ahead and heat it up in
the microwave just like we did before
well I like about these bags Oh greens
did that as opposed to like getting the
blocks I feel that the blocks are so
hard and you have to defrost them
whereas these bags I just feel like if
you grab you know you need so I want to
make sure there’s a good amount injure
remember this is for the equivalent of
eight servings so I’m just going to do
this whole thing and this whole thing is
eight cups so I think that’ll be good so
that’ll be one serving of greens per
serving of the food of the meal and so I
think that’s a good ratio for like a
dinner so you’re getting enough you know
that shit wasn’t there so I’m gonna pop
this in the microwave for for like five
or six minutes and then the next portion
of this meal that I have to go work on
over a stove is the meat portion so I
purchase eight I’m sorry four pounds of
meat I did two pounds of this is two
pounds yeah this is two pounds of a meat
loaf and meatball mix I like mixes like
this instead of just getting regular
ground beef because it’s ground beef
pork and veal and the flavor is so much
better if you’re making hamburgers at
home and you’re not using a meatloaf mix
that is pork beef and veal you are
missing out on life because regular
ground beef tends to be really dry and
this has so much flavor so this is half
of the meat I’m using and then the other
half is a pork sausage right so flattop
pork sausage I could use like an Italian
sausage but I purchased this stuff at
BJ’s and they don’t have it like pre
ground at the BJ’s but if you had like
free ground Italian sausage or if you
want to just cut up the links
and take them out of their casing you
could do that as well so I’m gonna go
over to the stove now and start cooking
this up in like small batches yeah and
get this get this going okay so here is
kind of batch one of the meat this is a
pork and the good thing about this is
you just have to cook it through you
don’t have to necessarily brown it so
you can see that this is you know cooked
through at this point so I’m going to
set this aside and then start on the
meatloaf mix okay and here is batch
number two the meatloaf mix this is
cooking and I’m just leaving the lid off
till I get some of this liquid to
evaporate but I’m gonna go ahead and use
my slotted spoon and put it over here to
set the side and then drain off the
liquid and then I’m gonna go ahead and
start combining it with the spinach and
the cream base that I’m going to use for
the dish okay I quit all of the meat
back into the one can and this is gonna
get crowded but I just thought it would
be better to mix it all in this big one
now I’m just incorporating this bitch
the best I can very gently
okay so I need to go ahead and make the
cream mix that’s gonna go into this so
I’m gonna use more of my half-and-half
maybe like mmm I cut the half and half
that should be good
and then to that I like to add my
seasonings because I just find that the
liquid incorporates very well so I like
to put the seasonings in there so let’s
see I’m gonna use some garlic powder and
you should probably put like onion
powder in here too this is all like
based on what your taste is so I didn’t
use onions so I’m putting a good amount
of garlic powder ground ginger because I
always use ginger in my seasonings
whenever I’m using making like a meat
heavy dish there’s ginger helps with
your digestion so just want to make sure
you get a good amount in there and I’m
like really seriously over seasoning
this little meat just trying to make
sure there’s a good amount of everything
in there next some nutmeg I just think
it’s a nice warm spice and not don’t go
overboard with the nutmeg because it
gets really and then some ground
coriander I love this I love coriander
so I’m putting a good amount of that in
there and then I’m just gonna whip it up
here and then this is getting poured on
top of that mixture okay and then I’m
just gonna mix it in I’ll probably pour
some more on top I kind of just like I
said I kind of just go by um kind of
like a site with this stuff and you
could use milk you could use heavy cream
again I’m just using half and half
because that’s just like default what
I’ve got right now I just need to make
sure that the liquid actually really
gets in there there’s enough I don’t
want too much I don’t want this like
soaking in liquid but
I do want enough that it touches you
know the need I’m just gonna flatten
this all out in here make sure we’ve got
distribution on that cream that’s what I
want to see I want to be able to push
down and see liquid but I don’t want it
to be like soaking I want it to have to
be compressed I’m gonna push it down so
it’s nice and flat whoo oven is
preheated and then the good thing about
this is I’m just going to go ahead and
top it with cheese and put it into the
oven until the cheese gets nice and
brown and bubbly and then it’s done
right because the meat inside is all
been cooked it’s all just about kind of
getting it all you know cooked together
at this point and I’m gonna go like full
cheese on this it’s nice and covered
that was one big handful which we could
assume like based on my hand size like
is maybe like three-quarters of a cup to
maybe a cop maybe it’s a half a cup
based on my hand I’ve got little hands
so yeah I just want to make sure it’s
like generously covered should make sure
everyone’s got some coverage they are
okay now this goes into the oven like I
said I’ve got it at 350 for it might be
like 3035 minutes
I’m not sure I love to see how this all
plays out just keep an eye on it okay so
now I know what you’re thinking now that
we’ve made all these meals Alexis what’s
for dessert so I actually I’m gonna show
you guys a low ish carb dessert that I
do like to make on a weekly basis and
this is super duper easy many of you may
already be doing this but I just wanted
to show you guys this because it’s
something that I like to just have in
the house as a little bit of a dessert
or like something I’ll add to my coffee
so we start off with a big tub 16-ounce
tub of whipped topping so this is like
cool essentially and I’ve had it sitting
out for a little bit so it’s nice and
soft now it’s not fresh out of the
freezer I mean you can still do this
fresh out of the freezer but it’s you
know it’s a little bit harder to work
with
so who even right now this is kind of
hard it’s been sitting out for a while
well we’re just gonna go with it
let me give you guys a view down okay
they don’t want to come out okay
okay I’m gonna get all of this out of
this tub as much as I possibly can okay
you have to chop this up a little bit
just kind of soften this out so that
it’s kind of pliable excellent okay and
to this I’m going to add a box of
sugar-free jell-o now the jello I’m
using right now is a jell-o pudding mix
that’s pistachio flavor this is actually
my favorite flavor to do of this but for
an even lower carb treat what you can do
is use sugar-free jell-o like jiggly
jello and that has like no carbs at all
in this I mean this still has some carbs
in it but if you’re pretty um if you are
pretty good at you know it’s cushioning
out you know what you eat of this it
actually overall isn’t that bad as long
as you know if it’s too much of it
so I really love this I particularly
love this on top of my espresso so it
can either be like a little treat or it
can just go on top of your espresso or
you could use this as like a topping on
ice cream – or any other sort
dessert thing but yeah we are gonna mix
this in you can see it starting to turn
green like a nice pretty light green
pistachio green pistachio is like my
favorite ice cream I feel like I don’t
know it’s not hard to say but yeah I
like pistachio ice cream a lot so now
what we’re gonna do with this
after I’m done is you could
theoretically put this back in the
freezer and it would turn hard again and
almost be like ice cream but I’m gonna
put it in the refrigerator and let it
stay just a little bit softer then it
would if it went in the freezer and it
becomes like a really easy to use sort
of like almost like a mousse I would say
it’s like a mousse which is pretty
awesome so just make sure you get it all
and I’m using like one of these spatulas
that’s nice and flexible so I can get at
the bottom of this bowl because I don’t
want to have any areas where like the
powder of the jello has you know clumped
together so I’m just trying to make sure
everything gets incorporated nice and
evenly this is a super duper easy treat
okay I think that’s good now I’m gonna
go ahead and I’m gonna put this back in
the tub that it came from you’re going
back to the front you’re going back into
the tub from whence you came okay fluffy
fluffy pistachio okay let’s see again I
just want to make sure I get every last
bit of this out as much as I can
now this is also something else that I
like to do with this just my own
personal like OCD Ness I will take this
piece of paper off the top and then I
grab my scissors and some tape and what
I do is because I actually will
sometimes have more than one of these in
the refrigerator so I actually have one
already that’s like a lemon-lime Joe
hook in the fridge and that’s really
good when you use actual jell-o jiggler
jello that comes out to like once you
put it in the fridge and it set it comes
to a very interesting consistency that’s
like really super yummy this kind of
always remains creamy but the jello
julie’s becomes exactly what you might
think of adding Cool Whip to jello like
so I’m just gonna go ahead and what I do
is I just take this and I tape it I just
tape it up here and that’s though I know
which flavor I’m using so that I know
you know what I’ve got in each one of my
containers no wasting and yeah I will
pop this into the fridge and I’ve got
dessert for later we’re a really yummy
topping for my coffee and then of course
the best part you know to the chef goes
the spoils you can lick the bowl because
this is just whipped cream basically and
a jello mixer so yeah and we still have
the keto casserole going in the oven
and once that’s done I’ll show you guys
how that looks and we’ll wrap up this
video okay so here is that casserole
just pulled out of the oven you can see
I just kind of left it in until you know
the cheese starts to get like crispy on
top and it’s bubbling and delicious so
like I said this is eight servings so
this would be great for like a big
family or if you just want to you know
meal prep your dinner one night one day
a week and then have like
basically meals for every night I love
doing things like this when I’m not
doing crock-pot meals some big giant
casserole like this is the way to go and
I just want to recommend to you guys
that an amazing way to serve this is
with like a dollop of sour cream on top
I absolutely love it with sour cream on
top so it actually this recipe like I
kind of just like adapted it like
honestly this started like with me
wanting shepherd’s pie but then not
wanting shepherd’s behind so you know
it’s basically a meat pie that you know
doesn’t have as much carbs no potatoes
or anything no searches but a lot of
veggie in terms of the spinach so yeah a
dollop of sour cream on top is delicious
it does remind me of something but I
can’t think of what it is like maybe it
just reminds me of when I do make
shepherd’s pie by yea so it’s kind of
got that sort of a taste but you can
really mix it up with any meats any
vegetables you know any fillings that
you want so I hope this was some good
recipe inspiration and meal prep
inspiration for you so thank you for
joining me for today is a video I hope
you found it interesting you know I want
to know down in the comments from you do
you a meal prep and do you have any
go-to recipes that you use I would love
to hear about your process and you know
what you do or what you use down in the
comments so make sure to let me know if
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sure to give it a thumbs up and feel
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