This is a basic, and DELICIOUS, meal prep. Meal prepping saves you time, money, and definitely helps you stay on top of your fitness and health goals. **PLEASE NOTE** This is for 7 days if you are using this meal to replace ONE meal a day. If you want to eat this all day every day, go ahead, but for many people, this will just be a one meal replacement, whether it’s to take to work with you for lunch or so that your dinner is ready when you get home!
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FULL WEEK MEAL PREP: https://youtu.be/rdJ8PGuLwDc
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Make meal prep easier with these stackable containers: http://amzn.to/1rlgip8
Want that awesome grill pan? This is the one we have: http://amzn.to/24rH8tY
You can get that amazing 2 sided cutting board here: http://amzn.to/1ST5KtF
Need a scale to measure your food? This is the one we have: http://amzn.to/1SvHDiu
Splatter screen: http://amzn.to/1s0oHPp
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HOW TO STORE THESE
If you are going to eat more than one a day, all can stay in the fridge.
If you are ONLY eating one a day with your other meals, you have 2 options.
1. Cut the recipe in half, or
2. Put some meals in the freezer. Take one out the night before and keep in the fridge to thaw. Store the yogurt sauce in the fridge and add on after you’ve reheated. Reheat in a covered saute pan. Or eat cold 🙂
If you will eat cold, you can add the yogurt topping into each container. If you are going to freeze meals or reheat them out of the fridge, set the yogurt topping aside in the fridge and add on once it’s been reheated!
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BROCCOLI MIND BLOWING TRUTH BOMB:
The idea that steaming broccoli is better for you is a common misconception. Several studies have shown that while cooking can degrade some nutrients, it can enhance the availability of others. As a result, no single cooking or preparation method is superior for preserving 100 percent of the nutrients in a vegetable, and that includes eating vegetables raw. Boiling has been found to be better for carrots, zucchini and broccoli, than steaming, frying or serving them raw. Since the best vegetables are the ones you will actually eat, taste should be the defining factor when you decide on a cooking method.
The best way to get the most out of your vegetables is to enjoy them a variety of ways — raw, steamed, boiled, baked and grilled. If you eat a variety of fruits and vegetables on a regular basis, you don’t have to worry about the cooking method.
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2 cups brown rice
Coconut Oil
980g chicken (approx 6-7 breasts)
juice of 1/2 lemon
4 cloves garlic
salt/pepper
2-3 heads of broccoli
1/2 cup Greek yogurt
assorted spices of your choice
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MACROS per container:
Calories: 487
Fat: 9
Carbohydrates: 40
Protein: 45
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Written Recipe: https://classycookinwithchefstef.wordpress.com/2016/04/17/meal-prep/
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I have tried this recipe. It is so simple to prepare and surprisingly tasty and juicy! I followed the suggested proportions and it lasted for a week! I am going to meal prep tonight. Next to try would be the beef patties! :D
So do I microwave the yogurt when it's time to eat??? That can't be very appetizing.
Hi, new to prepping. Are these going in the fridge or freezer?
How many cups of broccoli if I'm not buying it whole like that?
So this must be obvious but do you then freeze it and defrost it on the day you eat it?
Your meal prep is for 7 days with cooked chicken meat. So does cooked chicken meat last that long?
Does the chicken last for seven days in the refrigerator? I have been reading that chicken meat doesn't last for more than 3 days. Is that true?
it will not let you watch the program
Is the Chicken still ok to eat on the by the 7th day. i thought it would only last 4 days?
Is it brown rice chicken and broccoli? Should I even watch the video?
Dude … this has been the best and useful video I have ever seen on youtube so far. Many thanks and keep doing the good stuff !
so you're gonna eat only 1 meal a day? those seven meals should be for 2 days or 1
For your chicken breast recipe, You could try adding some ginger (which is really good for you) as well as some low sodium soy sauce. Very nice chinese style chicken.
can u mix this plan with the vegetarian one you guys made and eat it multiple times a day everyday since it meets your needs?
Sheep ????
I really enjoyed how you prepped the food in container. Been wondering how people prep food. I have a question? What size containers do I buy? And where?
I like it !
Namaste! Thanks for adding that "Indian" touch, I'm Indian so it spoke to me. 🙂
Also, this meal looks delicious, gotta try it out.
how long to you cook the broccoli for?
i have an issue with storing my meals. how should i store them? and how to reuse them?
Have just subscribed. Good meal ideas. And a great haircut Bro!
My first full meal and it was a success… The chicken was surprisingly delicious ????
forget fitness u need a hair cut
It's 12am and I just left the gym. I was about to cook the same thing. Sell me some meals for $3.50. Ship them. I'm too lazy to cook
so you freeze it and then defrost and microwave to heat up ??
Sorry I don't understand 7 meals for 7 days?? so a meal like this can be frozen for a week o put in the fridge, it not supposed to lose its flavor and the nutritional content?? if it can be done it will be really useful, thanks in advance for anyone who can answer this =)
does coconut oil do anything to the flavor?
Hey guys, great videos.
Did you weigh the chicken before or after cooking? ( i know the packet would give you the weight you just bought)
The chicken tends to loose about 25% of weight when grilled that way, so your 980g would be somewhere around 735g after cooking. Would you still be weighing out 130 to 140g of chicken after cooking? Won't get 7 meals out of 980 grams any more though! Pls shed some light on this for me.
this is only one meal? what about breakfast and dinner
easy, yummy, thank you!
????????
How much did it all cost?
And once the food is ready what do you do with it ? I meant put it in the freezer and just microwave it or eat it cold?
Great job! However, you get more nutrients if you steam your broccoli.
serious question do I put the containers in the fride and hear them up when needed? or just leave them in the pantry
hi guys
I'm gonna try this!!
Is this healthy tho????
I would recommend steaming or pan frying the broccoli. If you boil it you lose a lot of the nutrients in the water.
how do you store it? if you freeze, how do you reheat veggies with meat safely?
I will try it????????????????????
stem your broccoli instead of putting straight into boiling water so that when you pour the water off your not pouring away your nutrients down the sink, other than that great meal Idea thanks for the video