Weekly Meal Prep for Healthy Eating

when it comes to eating healthy the real secret is being prepared and for me that means Sunday night meal prep now this is the process that I go through every single Sunday night it takes a couple of hours but when I’m done I have a ton of healthy foods already prepped and ready to go they can be thrown into different recipes we’re eating on their own throughout the week it’s super simple it takes just a couple of hours but it will absolutely be your savior come Wednesday night when you get home from work and you’re absolutely famished now the first step in my Sunday night meal prep is to prepare a whole chicken for roasting now if you’re a vegetarian of course you could skip this step but if you do eat meat roasting a whole chicken is the best way to ensure you have high quality protein ready all week long now I like to start with a whole chicken like this and then keep it really really simple just a drizzle of olive oil and some salt and pepper will do you could also amp this up by adding some herbs like thyme or rosemary or some onions carrots and celery but today I’m keeping it super simple olive oil salt and pepper that’s it this bird is ready to go into the oven at 375 once your chicken is in the oven and cooking away it’s time to prepare your potatoes now you can do this with regular potatoes or sweet potatoes basically I just cut them into bite-size pieces toss them in some olive oil salt and pepper and a little rosemary then I put them on a baking sheet and put them in with the chicken and they totally take care of themselves after about 30 minutes I checked on them flip them around and then give them another 20 minutes to cook they’ll be beautifully done and ready to eat all week long my next step is to prepare my quinoa now quinoa is one of my favorite things to have on hand because you can throw it in all sorts of recipes throughout the week basically I start with 1 cup of quinoa and 2 cups of vegetable stock and then I bring it to a boil on the stove once it’s boiling I reduce the heat to minimum put the lid on and then leave it for 15 minutes after 15 minutes is up I’ll turn off my heat and sit for another five minutes it’s as easy as back your quinoa is ready for the week while my quinoa is cooking I start to boil my eggs a half dozen for me is plenty for the week I boil my eggs for 810 minutes then run them under cold water and peel them right away I store them in an airtight container and they are good to go for up to five days next I like to turn my attention to my steamed green vegetables now I start by chopping my broccoli and my asparagus and then just trimming up my green beans then I start my steamer i steam each type of vegetable one at a time and tell their cook through quick word of warning when you’re doing three rounds of vegetables you want to make sure you have plenty of water in the bottom of your steamer trust me I learned this lesson the hard way you’ll know they’re cooked through because they turn bright green but still retain some good crispness once they’re done I store them in jars in the refrigerator and I can either snack on them or add them to all sorts of recipes and they’re already cooked what could be simpler next I chopped up all my raw veggies to snack on throughout the week I like to do some bell pepper some celery and some cucumber I find these are perfect for munching on between meals now I’m using a digital thermometer to give me a good read on this chicken because it’s really important to make sure your chicken is cooked through what we’re looking for is an internal temperature of 165 degrees in the breast and 185 degrees in the leg the last step in this process is to rinse and prep my fruit now I love mixed berries all week long so basically I rinse them in a colander and then I give them a quick chop mix them all up and store them in the refrigerator I can honestly eat these by the handful or I’ll bring them to work for lunch I hope you’ll give this Sunday night meal prep a try and that it makes your life easier all week long thanks so much for watching and be sure to subscribe to the domestic geek for lots more deliciousness just like this


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