Here’s a healthy meal prep for the week for a family of 4! Get creative with slow cooker meals, sheet pan dinners, freezer sandwiches, and bulk overnight oats!
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STUFF From this video:
► 8 OZ MASON JARS:
► 4 OZ MASON JARS:
► 32 OZ MASON JARS:
► SMALL FOOD SAVER:
► LARGE FOOD SAVER:
► POP TOP TUPPERWARE (FOR OATS):
► SPACE LUNCHBOX:
► PANINI PRESS:
► 7 QT RUBBERMAID TUPPERWARE:
► AIR POPPER:
► SLOW COOKER:
RECIPES:
► TUNA SALAD SANDWICH:
► OVERNIGHT OATS:
1/2 cup oats
1 tsp chia seeds
1/2 tsp cinnamon
1 tsp coconut sugar
1 Tbsp raisins
1 Tbsp sliced almonds
(yields 1 serving, multiply recipe for # servings you need!)
Mix dry ingredients together and store.
To prepare, add a heaping 1/2 cup mixture with 1/2 cup milk (or more, to taste). Mix together and set in the fridge overnight.
► SLOW COOKER CHILI:
2 lbs chicken breast, cut into 1” cubes
1.5 cup chopped onion
1 can black beans, drained & rinsed (15 oz)
1 can great northern beans, drained & rinsed (15 oz)
1 can red kidney beans, drained & rinsed (15 oz)
2 cans diced tomatoes (29 oz)
1 can diced green chiles (7 oz)
5 cloves garlic, minced
1½ Tbsp paprika
1½ Tbsp chili powder
1 Tbsp cumin
2 tsp dried oregano
¼ tsp salt
⅛ tsp pepper
Add at Time of Cooking:
16oz frozen corn
2 cups frozen bell peppers (or fresh)
Combine ingredients (besides corn & bell peppers) into large freezer bag. Remove air from the bag, seal, and freeze.
The night before cooking, transfer bag to refrigerator to thaw.
After thawing, pour bag into slow cooker with frozen corn and bell peppers. Cook on low 6 to 8 hours, or on high 2 to 3 hours.
Per 1 cup, yields 12
252 cal | 1F | 35C | 26P
► BBQ CHICKEN SHEET PAN DINNER:
½ lb chicken breasts
1½ cups butternut squash cubes [or sweet potato]
1½ cups brussels sprouts, halved
2 Tbsp low-sugar BBQ sauce (enough to cover)
drizzle of oil
chili powder, salt, & pepper, to taste
Preheat oven to 425°F (220°C).
Place chicken & veggies on a baking sheet lined with parchment.
Brush chicken breasts with barbeque sauce.
Drizzle veggies with oil. Season squash with chili powder & salt, and Brussels sprouts with salt & pepper. Toss to coat.
Bake 30 minutes, until chicken reaches 160°F (70°C).
Per serving, yields 2
273 cal | 10F | 21C | 27P
► SLOW COOKER BLACK BEAN FAJITAS:
6 bell peppers, sliced ¼” – ½” thick
1 can (14.5 oz) diced tomatoes
2 cans (15 oz ea.) black beans, drained & rinsed
2 cups onion, thinly sliced, ¼” or less
2 Tbsp chili powder
1 Tbsp cumin
2 tsp paprika
¼ tsp red pepper flakes
¼ tsp salt
⅛ tsp black pepper
Combine all ingredients in large freezer bag. Remove air from the bag, seal, and freeze.
The night before cooking, transfer bag to refrigerator to thaw.
After thawing, pour bag into slow cooker. Cook on low for 6 to 8 hours, or on high for 2 to 3 hours.
Yields 6 cups (4 servings).
Per 1½ cups serving:
291 cals | 0F | 60C | 15P
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The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
