Meal Prep 101 How you can Batch Prepare Veggies


Healthy Meal Prep Tips Cooking in Bulk BPI Sports

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Cooking in Bulk Meal Prep for the Week Recipes by Warren Nash

Video taken from the channel: Warren Nash



Video taken from the channel: Carson Moss


Meal Prep 101

Video taken from the channel: Better Self Training


Bodybuilding Meal Prep 101 | IFBB Pro Romane Lanceford

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How To Meal Prep for Beginners | EASY RECIPE PLAN | ANN LE

Video taken from the channel: Ann Le

How to steam: Wash and peel (if necessary) the vegetables, then cut them into bite-sized pieces. Next, fill a large pot with about an inch of water, salt the water and bring it to a boil over high heat. If you have a steamer basket (recommended), place it in your pot and then fill it with as many veggies as will fit. Make a huge batch, then toss it with different veggies and lean proteins for easy lunches throughout the week. Note that farro contains gluten, so you should avoid it if you have a gluten allergy.

How to prep: In a medium pot, combine 1 cup (160g) farro with 2 1/2 cups (595ml) water or broth, plus a pinch of salt. Bring everything to a boil, then cover the pot and simmer for 25–40 minutes, until the. Roasting as many vegetables as you can fit on a baking sheet is some of the easiest meal prep you can do and sets you up for a week of healthier meals. Reach for them throughout the week for breakfast, lunch, and dinner — it’s a painless way to add more veggies to your diet.

What is batch cooking? Batch cooking is a simple way to prepare all your weekly or monthly meals in advance.By cooking more than one portion at a time and freezing them, you can thaw and use a different meal portion every day as a healthy meal when you want to save time, and is a much better alternative for your family than shop bought ready meals and tomato sauce which can often be high in. Batch cooking is the final step that I talk about in my meal planning post. Essentially, batch cooking is when you prep and actually begin to cook meals or parts of meals for the week. Batch cooking is a great way to cut down on cooking time throughout the week and decrease the stress + anxiety around not knowing what to have for dinner [or lunch].

Start the garbanzo beans in the pressure cooker. While the beans are cooking, chop and slice the vegetables. Remove the bacon from the oven, blot the grease, crumble and store.

Batch bake the rice in the oven. Spend 1 hour on Sunday meal prepping 3-5 meals for the coming week with this beginner’s guide to starting meal prep, including a 10-item grocery list, easy recipes, and the best meal prep gear. To best organize your prep and cook times, start with the recipe requiring the longest cook time.

This is often the soup or oven meal. Once that meal is underway, focus on the rest. Before you get to grocery shopping, you’ll want to gather some kitchen essentials to streamline your prep time. Efficient batch cooking requires a few basic kitchen tools, including (the right kinds of) cutting boards, knives and mixing bowls, as well as high-quality appliances, such as a slow cooker and food processor. Learn how to batch cook to make meal prep quick, easy and painless!

Included are a bunch of healthy meal prep recipes ideas and tips for getting started! We’re finishing up Meal Prep Week with a concept that I absolutely love and swear by: batch cooking.

List of related literature:

To steam in the microwave, place washed veggies into a microwave-safe glass dish with a lid, add about a half-inch of water, cover, cook for 3 to 5 minutes on high, remove the lid, and drain the water.

“DASH Diet For Dummies” by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
from DASH Diet For Dummies
by Sarah Samaan, Rosanne Rust, Cynthia Kleckner
Wiley, 2014

Use this same recipe with these vegetables instead of the broccoli; you’ll need to vary the boiling time: 1 Kale, collards, or cabbage will take 5 to 10 minutes.

“How to Cook Everything The Basics: All You Need to Make Great Food-With 1,000 Photos” by Mark Bittman
from How to Cook Everything The Basics: All You Need to Make Great Food-With 1,000 Photos
by Mark Bittman
HMH Books, 2012

Tools: Large saucepan or pot, chef’s knife, vegetable peeler, wooden spoon Preparation time: About 25 minutes, including time to sauté the vegetables Cooking time: About 40 minutes Serves: 6 30 grams (1

“Cooking Basics For Dummies” by Bryan Miller, Marie Rama
from Cooking Basics For Dummies
by Bryan Miller, Marie Rama
Wiley, 2011

Mashed or blended: If you want to make a mash, or blended vegetables with the consistency of mashed potatoes, chop up the vegetables first (any which way in large chunks), boil or steam them, then drain out the water, leaving about ⅓ cup of water for easy blending.

“Loving Yourself to Great Health” by Louise Hay, Ahlea Khadro, Heather Dane
from Loving Yourself to Great Health
by Louise Hay, Ahlea Khadro, Heather Dane
Hay House, 2014

FOR THE VEGETABLES: While broth settles, rinse out stockpot and add 4 quarts water, potatoes, and salt; bring to boil over high heat and cook for 7 minutes.

“The Cook's Illustrated Meat Book: The Game-Changing Guide That Teaches You How to Cook Meat and Poultry with 425 Bulletproof Recipes” by Cook's Illustrated
from The Cook’s Illustrated Meat Book: The Game-Changing Guide That Teaches You How to Cook Meat and Poultry with 425 Bulletproof Recipes
by Cook’s Illustrated
America’s Test Kitchen, 2014

Cabbage: Remove outer leaves and cores, shred longitudinally into 0.5 cm thick, water blanch for 2–3 min with 1% sodium bicarbonate and dry for 6–12 h. Broccoli: Cut and dry for 4–10 h. Carrots: Peel, slice or shred.

“Value Addition of Horticultural Crops: Recent Trends and Future Directions” by Amit Baran Sharangi, Suchand Datta
from Value Addition of Horticultural Crops: Recent Trends and Future Directions
by Amit Baran Sharangi, Suchand Datta
Springer India, 2015

FOR THE VEGETABLES: While broth settles, rinse out stockpot and add potatoes, salt, and 16 cups water; bring to boil over high heat and cook for 7 minutes.

“Cook's Illustrated Cookbook: 2,000 Recipes from 20 Years of America?s Most Trusted Food Magazine” by Cook's Illustrated
from Cook’s Illustrated Cookbook: 2,000 Recipes from 20 Years of America?s Most Trusted Food Magazine
by Cook’s Illustrated
America’s Test Kitchen, 2011

Add the kale, salt, and 1½ cups water, cover, bring to a boil, and cook over medium-high heat for 8 to 10 minutes.

“Essential Pépin: More Than 700 All-Time Favorites from My Life in Food” by Jacques Pépin
from Essential Pépin: More Than 700 All-Time Favorites from My Life in Food
by Jacques Pépin
HMH Books, 2011

• Get friendly with vegetables: When fresh vegetables are out of season and costly, or when time is short, frozen or canned vegetables that are minimally processed are a good option for adding color, texture, and nutrients to your meal; add some cut-up broccoli or carrots to traditional casseroles.

“Williams' Essentials of Nutrition and Diet Therapy E-Book” by Eleanor Schlenker, Joyce Ann Gilbert
from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2018

To maKe The vegeTaBles: Cook the kale in a large pot of boiling water until wilted, about 45 seconds.

“MasterChef: The Ultimate Cookbook” by The Contestants and Judges of MasterChef
from MasterChef: The Ultimate Cookbook
by The Contestants and Judges of MasterChef
Rodale Books, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Met this guy last year and he couldn’t be nicer or more positive. Been following him ever since and I absolutely love his dedication and work ethic. You’re lucky if you’re watching this now because real soon he’s gonna boom like hell and we’ll all be so fast to say we knew this guy ever since he chugged down blended rice and fish smoothies!
    keep doing your thing Romane! You’re inspiration reaches way further than you could ever expect. All the best from Egypt

  • Hi I am new to YouTube and I lost 100 pounds.! On my page in giving weight loss tips easy recipes and lots of motivation. Please check it out

  • This kid has no concept of portion sizes. Thank god they are eating healthy food, if he was eating typical kids food it’d spell trouble. Nice video though.

  • This is so cute. Just saw this video. So many great tips to separate all the toppings and grab from it as you choose. Love how involved you son is. And healthy 2!

  • Newbie hereSO cool to see you w/ son meal prepping!  It’s important for kids to know re: food (we learned in my fam growing up by watching our mom).

  • since my colitis issue what I can only do is chicken turkey or fish when it comes to meat and not eating heavy at night helps a lot and advoiding rice and eating more vegetables but your advice sounds great Carson you look hot oh and by the way that fish look delicious�� good job sweetie ��

  • I love that you took Lemonade as your inspiration! Gonna try all these recipes; they look easy and delicious. For the green bean salad, I don’t have rice wine vinegar but I do have balsamic, apple cider vinegar, champagne vinegar and white-wine vinegar. Would any of those work instead, do you think?

  • Great idea. I normally meal prep, this is such a good idea because sometimes I’m craving a salad and prep 4 salads and by the 3rd day I’m sick of salad. This would allow me to switch it up. Thank you!

  • HOOOUM!!! QUE LINDO VIDEO ME ENCANTO!!! la idea esta genial y te vez guapisima como siempre. Saludos desde la Ciudad de México a ti y a tu familia <3
    Haré esto para irme a la escuela:D:D:D

  • The struggle of when your first language isn’t english so when you say some words your accent shows (this happens to me a lot when i say ‘banana’)

  • These people have no shame in lying to you when it comes to saying they take protein. If this man isny even having salt in his meals you think he is taking processed crap. Any honest person would tell you to just eat eggs instead of protein shake

  • i would be reluctant to call the mass consumption of meat and fish healthy or clean eating. I’d be worried about kidney disease and heart disease in particular. I don’t know if the vegan version is much healthier (probably too soon to research them), but here’s one on the cover of Muscle and Fitness.

  • For me, the problem is to keep prepared foods fresh: when you cook or cut something on Monday, the ingredient turns to be not fresh or strange on thursday or friday….

  • I wonder how many people still believe that if u eat like this and train hard u will look like that.Don t get me wrong I am sure he trains very hard and his diet is on point but c’mon tell us about the other part of the prep ����������

  • I know Carson was saying something & I was trying to concentrate, but for almost 23 minutes I did nothing but stare in his eyes (ok, his nipples, too, lol) & heard none of it…

  • wow! a whole new idea of meal prepping. why i never thought like that before? bunch of produce, but different types of meal.
    loving it! Thanks Ann!

  • Hi Ann thank you for this video! I’ve watched and read many different meal prep ideas before but yours was the first one that I found most useful. Can you do another one please? Thanks!

  • And like every video it starts out with that stupid and disgusting whey protein crap. You guys are turning bodybuilding into a joke.

  • Great tips! Hope you do more like these! Maybe at least a bulking meal prep with Nate. Hope you do more workout videos together too where you concentrate on a certain body part. Thanks!

  • Thanks! I wrote down your recipes because I grew tired of my old recipes. Cute idea to mix it up and keep it all in the fridge! Normally I only work 3 days in a row and then have a day off. So I would mealprep for 3 days. But now I can do for more days.

  • Great prep tips! So I guess beer batter fish is out…lol! Is there a particular reason for Tilapia vs other fish? is very tasty, just curious. Thanks.

  • Okay, so here’s the problem I always run into. Everyone seems to advise chicken breast, but I absolutely hate white meat. What’s wrong with dark chicken meat?

  • Just love the meal prep ideas. I have to pack lunches for school for 2 girls and then for my hubby and myself. Keep the ideas coming… Thank you!

  • Marley Spoon sends tasty recipes and fresh ingredients directly to your door, making it easy to cook a delicious meal at home.

  • Carson, this is a great video! I am working out with my trainer (@ LifeTime) and on my own meal prep. I got some great tips from you! Thank you. This one must have taken a bunch of time to upload! I use taco seasoning as well! Ha! Love it! Great job! I still want to know if you working with a diet coach at LifeTime?.. ��

  • Thanks for this. I’ve been meal prepping and it works, but getting bored with the same thing. I appreciate different meal ideas and plans. Yore an inspiration for me.

  • After the cauliflower was cooked, I chopped it into smaller pieces and mixed it with the sweet potato croutons for a meal prep side. It was a really good turnout:)

  • Thanks heaps for that. Id agree with the fish biz. I always loose weight if I’m on fish protein. Gain weight particularly with red meat… and I have no idea what the mechanism is. However I also seem to loose weight when I take high dose omega 3 fish oil. Hella lot of respect man for doing what you are both doing. Take care boys: Greetings from middle earth

  • Great apps I’ve found through my trainer: Mike’s Macros track your food and calorie in take daily, Calorie King: breaks down calories in foods. Try it! It’s great! Love you guys! ❤️

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from *Next Level Diet*.

  • This great survival guideline “suvo amazing guide” (Google it) has given me everything I need to be ready for a potential catastrophe. My personal favorite was the knowing which items to stock when SHTF and the enumeration of vital skills to master to ensure survival. Overall very useful.

  • Carson, you know that if you were to get or make a rotisserie chicken let it cool then shred it. Then take shredded chicken to skillet heat chicken with half cup of water and a taco seasoning packet, let water evaporate. OMG, I tell you, you cannot go wrong. If you wanted to you could add corn to it as well. Just another idea for the chicken days.
    You both keep up the good work.

  • Awesome awesome video, so when you’re doing meal prep and you’re cooking the fish in the vegetables or the chicken with the vegetables or the steak with the vegetables are you adding rice with that as well? I think you guys should do more videos on meal prep, fitness videos and also do you protein shakes videos. Thanks for sharing this with everyone very informational and I wish you guys the best and thanks for the video.

  • Hope you don’t mind my pointing it out but sweet potatoes & yams are actually different! Yams have dark skins and orange flesh and sweet potatoes have lighter skins and a yellowish flesh. Yams tend to be sweeter.

  • This is such a cool idea to have for the week without it being monotonous and repetitive.
    You can also add salmon, or chicken to give it an extra punch.
    I will be doing this very soon.

  • Hi guys I was wondering how long it took you to get to the point your at in working out? Do you use Montreal seasoning on chicken?

  • Very good! Very informative and rather professionally done. I really enjoyed how you explained what you were doing and why and then showed it all. Very good teacher.

  • If you have a chance try The Melting Pot Garlic and Wine seasoning. I use to work there and the seasoning is awesome! Great on all proteins.

  • Great video, Carson. You may enjoy Haddock, as another fish alternative, very mild and good protein source. Salt tends to draw moisture out of your steak; better to salt after, you cook it, if desired. Keep up the great work with Nate. Many thanks.

  • Carson and Nateyou guys don’t use sriracha sauce? I throw that ish on everything and Im from Boston. You need to hand in your Southern cards prompto jk

  • i am a chinese,really like your guys.
    sorry my English isn’t very good,i get on youtube cuz your videos.
    your relationship inspired me.

  • I don’t know about anyone else but I would like the more in depth video on diet, and a gym video.
    Thanks for all the great content you make!

  • Brown Sugar Bourbon! Yes!! I picked this up on a whim a couple of years ago. No regrets. Also, Jane’s Krazy Mixed Up Salt, if you haven’t tried that.

  • Might be too much extra time… ( tho it’s not really lol) zest your lemons on your fish,before you juice them. If zest means nothing to you… it’s basically grating the skin on the fruit. Like with a small grater. Avoid the white part ( if your picky ��) as it’s slightly bitter. Anyway, adding zest improves the citrus flavor to the tits

  • I like carson just like before, well still gudlooking now but i prefer before coz u look like a bit older now, but im still a huge fan muah

  • Just want to ask how long the transportation time of these lunches be? as there is no refrigeration in my school i have to pack lunches into a freezer bag:( and i fear the problem of spoliage

  • What’s up, Carson? You look amazing! I’m with you in that I’m not much into spice a whole lot. I definitely don’t do hot sauce, though. I love most fish. I like the way you make it. Steak has got to be at least medium well for me. Be careful of the salt. It can affect your kidneys and heart. Hello to your mom, and Nate (who also looks amazing).

  • Thank you for this. Sensible, practical, and it clearly is working for you. So glad you bring in Nate, too. Thought I’d miss him for a while in the beginning. BTW, you look especially good, so I can believe your program is working. Keep it up…and many thanks to both of you wonderful guys.

  • Are you starting to bulk up again? Because I think you look a m a z i n g like this, really chiselled and sinewy. But do what you want tbh.

    Also those shoulders, traps and delts look really nice

  • The rice and oatmeal are inflammatory foods. Also eating constantly is unhealthy due to insulin spike. This is the old way…can’t believe this dude is not doing OMAD and still get his caloric intake.

  • Oh, I found a video lecture on it. He said low carb high meat diets were associated with an increase in all-cause mortality. Unless your low carb diet is vegan in which case it is associated with a decrease cause of all-cause mortality. Here’s the short talk.

  • Thanks for all that info.  I would be one of those people who would love to see some of you and Nate’s workout vids at the gym.  Love you guys and Carson you’re looking lean AF and both you and Nate are looking GREAT!

  • I make a fresh salsa to go with seasoned steamed white fish:  Diced fresh tomato, cucumber and finely sliced scallion seasoned with chilli powder, garlic powder, black pepper, and a dash of sea salt with lime juice to taste. Vegetarian protein: Tofu, beans, lentils and other pulses, eggs, cheese, nuts, seeds. Vegans: drop the eggs and cheese.

  • I love your kitchen…..and I like how you fix meals for the week showing the use of the food….you get my subscribe and thumbs up……and girl you know you are too stylish not to have a new shinny frying pan

  • Love to watch your YouTube video as always. This is really came at right time! Thanks Anne and your son! He is a very smart boy! Keep up the good work!

  • Thanks for the info. If Nate is bulking up, I would love some advice on how to do that, maybe a few exercises to be able to do this!!

  • Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  • Sorry Carson looks to me you put to much effort into it I char grill 6 skinless chicken breasts shred it portion it then cook about 3 cups of BROWN RICE then do the same as the chicken at meal time take it out to thaw then warm and rice & chook toss in some greens in a fry pan and you can whip up a meal in a couple of minutes stir fries paellas and the like and when it comes to fish the only way I will eat it is RAW oh ya I buy sirloin steak have it aged properly and eat that next to Raw as well.