Healthy Meal Prep | Menu 2

Healthy Meal Prep | Menu 2


Hey guys! Welcome to Week 2 of our Meal Prep
Made Easy series. I’m really excited about this series because every week this month,
I’m going to be sharing a brand new menu that you can prep on Sunday so you’re eating well,
all week long. Today’s menu is really exciting because it’s full of beautiful, bright, fresh
flavours and a ton of nutrients. All of these incredible recipes are available in my Meal
Prep Made Easy eBook. It contains all of the recipes, shopping lists and lots of tips and
tricks for simplifying your Sunday meal prep. All the details are in the description box
below. Now let’s get started with our Coconut Curry Soup. I love this soup because it can
all be made in a slow cooker. Basically, it’s just a dump and stir. For this yummy soup
we are starting with some coconut milk. Now, I’m using full fat coconut milk but you could
definitely use light coconut milk here if you wanted to. And to that I’m going to add
some vegetable broth. Next, I’ve got some red curry paste. You don’t want red curry
cooking sauce, that is a different thing and does not have the same amount of flavour.
So I’m going to add that to my slow cooker with a little sprinkle of brown sugar and
some peanut butter. If you have a peanut allergy in your house, no problem at all – you can
either leave it out or sub in some tahini sauce which is actually made of ground sesame
seeds. We’re also going to add some fish sauce. If you wanted to keep this completely vegetarian,
you could leave the fish sauce out but it definitely adds a nice, savoury flavour to
the soup. And of course, nothing packs a punch quite like the combination of garlic and ginger
so we’re going to add a whole lot of both. We’re going to whisk all of this yumminess
together until it’s nice and smooth and then we’re going to add our veg. So, I’m adding
some finely sliced onion, some beautiful red bell pepper and some mushrooms that I’ve just
sliced really thinly. I’m doing this with cremini mushrooms but feel free to do this
with white button mushrooms instead. Finally, I’m going to add some firm tofu that I’ve
just cut into cubes. If you didn’t want to use tofu in this recipe, you could definitely
add some cooked chicken or some shrimp instead. Those would both work but I highly recommend
you add them at the end of cooking as opposed to at the beginning. So we’re going to stir
all of this awesomeness together and it’s this simple. You can either do this low over
6 to 8 hours or on high for 2 or 3 hours. Your house is going to smell amazing, trust
me. And after about 2 and half hours on high you have this gorgeous concoction. I’m just
going to finish this off really simply with some fresh lime juice; this is just going
to brighten up all of those flavours. And some freshly chopped cilantro. I know some
of you are cilantro haters but trust me, all of these flavours together you won’t even
taste it. This soup can be served over rice or vermicelli noodles or it can be eaten completely
on it’s own. It will last in your refrigerator for 4 or 5 days or in your freezer for up
to 3 months. Next up, we’ve got some beautiful Sesame Ginger Salmon and I’m real excited
about this because take a look at these salmon fillets – they are spectacular. And we’re
just going to whip up a really simple marinade. I’m starting with a little bit of sesame oil
and to that, I’m going to add some rice wine vinegar. Next I’m going to add some soy sauce,
some honey and some sriracha if you like the heat. You can definitely leave it out if you
don’t but trust me, it takes this salmon to a whole other level. I’m going to finish this
yumminess off with some minced garlic and some freshly grated ginger and then I’m going
to whisk it all together. I’m going to transfer my salmon to a zipper bag and pour my marinade
over and make sure it’s well covered. Once your marinade is evenly distributed, you’re
going to put your salmon in the fridge for 20 to 30 minutes and let it soak up all that
tasty flavour. Once the salmon has soaked up all of this beautiful flavour, we’re going
to transfer it to a baking sheet lined with parchment paper. Trust me when I tell you
that parchment paper is a really good idea with this recipe because the honey in that
marinade loves to caramelize and is a real pain to get off your pan afterwards. And then
we’re just going to finish these with some sesame seeds. Sesame seeds are loaded with
nutrients; they also give the salmon a beautiful crunch. Into the oven it goes at 375°F until
the salmon is cooked through. This gorgeous salmon can be stored in your refrigerator
for 2 to 3 days. I like it best when served with rice or over salad or with these amazing
roasted veggies I’m about to show you. For my roasted veggies this week I’m starting
with some beautiful mushrooms that I’ve just cut into quarters. To that I’m adding some
fresh green beans that have been trimmed and some sliced red bell pepper. I’m going to
season them simply with a little bit of sesame oil, some soy sauce, some salt and some pepper.
We’re going to toss these all together well, pour them onto my baking sheet and into the
oven they go at 375°F for about 15 to 20 minutes or until these veggies are cooked
to your liking. So good! Just get yourself a fork man. These veggies can be stored in
the fridge for 4 to 5 days and they are delicious eaten hot or cold, with pretty much anything.
Next on today’s menu we’ve got some awesome Veggie Fried Rice. It’s really easy to make
and it can be made with leftover rice or you could swap out the rice and actually use quinoa
instead. So we are getting started by cooking our rice. I’m using vegetable broth to cook
my rice because I think it adds some nice flavour. I’m going to bring it to a boil,
put on the lid, turn my heat down to low and let it simmer for 10 minutes. After 10 minutes,
I’m going to turn off the heat completely and let it sit for another 5 minutes so it
absorbs all that beautiful vegetable broth. Then I’m going to get started on frying up
my veggies. So I’ve got a frying pan on the stove and to that I’m going to add some oil.
Once my oil is heated up, I’m going add some finely diced onion and saute it for 3 or 4
minutes or until it becomes soft and translucent. Next I’m going to add my peas and carrots.
I’m cheating with frozen peas and carrots here. If you want to go ahead and use fresh,
by all means, it’s totally cool. While all of this is getting hot and bothered, I’m just
going to whisk up 2 eggs. Now that my veggies are nice and soft, it’s time to add my garlic.
I’m going to cook the garlic for about 30 seconds before mixing all the veggies and
then tossing them over to one side. On the other side of the pan I’m going to scramble
a few eggs. If you want to keep this recipe vegan, leave the eggs out – not a problem
at all. We’re simply going to scramble our eggs and mix them with our veggies. Then it’s
time to add our rice. My rice is freshly cooked and ready to rock. We’re going to season this
simply with some soy sauce and some sriracha if you enjoy the heat. And then we’re just
going to fry it up for 2 or 3 minutes. It’s as easy as that. You have Veggie Fried Rice
that your whole family will love. You’re welcome! For lunch this week I’m making Tangled Thai
Salad In A Jar. And it all starts with a really beautiful peanut dressing. We are going to
be combining some sesame oil, some soy sauce, some lime juice and then I’ve got some peanut
butter. Some minced garlic, grated ginger and then a nice drizzle of honey. Then we
are going to put our big muscles to work. To build my salads I’m going to add a few
tablespoons of this delicious dressing to the bottom of each jar. Then I’m going to
layer in my veggies. As you can see I’ve cut my veggies really finely to create that tangled
look. For my red cabbage and red peppers I used a sharp knife but for my carrots and
cucumbers, I actually used this really cool tool I have that juliennes your veggies. If
you don’t have a tool like this, it’s totally fine.You can use a vegetable peeler to create
little ribbons. Look how great these cucumbers look, they’re so fun. I’m going to start with
my red cabbage. The heartiest vegetables, when it comes to salad in a jar, should always
be on the bottom because they are the ones that will be in contact with the dressing
the longest. Then my carrots, my red bell pepper and finally, all of this beautiful
cucumber. I’m going to finish these off with some green onion for flavour and for some
crunch, I’m adding some crushed cashews. These are optional but they add crunch and of course,
compliment that peanut butter dressing really nicely. On go the lids and there you go, lunch
is served. To eat these, all you need to do is give them a good shake and you can pour
them into a bowl or eat them directly out of the jar. For breakfast this week, I’m pre
packaging some Mango Mandarin Smoothies. Now I love pre packaging my smoothie fruit because
come morning all I need to do is dump it into a blender with a little bit of almond milk
and breakfast is served. It’s as simple as that. In this case, I’ve got some mangoes
that I’ve diced up and I’m simply going to divide them into 5 jars. If you don’t have
hundreds of mason jars like I do, you can definitely do this in zipper bags instead
– that will totally work. Then I’ve got some peeled mandarin. We’re going to finish these
off with a little bit of fresh ginger. I like to pre-grate my ginger because my blender
does not handle the stress of going through an entire nub of ginger. If yours can, by
all means, just put a little piece in there and call it a day. And that’s it! You can
put these in the fridge and come morning, just dump one into your blender with a splash
of almond milk and there you go. Bada bing, bada boom! Breakfast baby! Finally on today’s
menu, I have an awesome snack idea for you guys. It’s my Wasabi Edamame Hummus and of
course, it’s made with edamame beans.Now for this recipe I like to use frozen edamame beans
that have already been shelled. And all I do is cook them really quickly and then they
are ready to use. So I’ve got my cooked edamame beans in the bowl of my food processor and
to that I’m going to add some lime juice, some soy sauce, some minced garlic and some
wasabi paste. Now, when it comes to wasabi, you can add a little or a lot like me. The
choice is really yours. We’re going to top this all off with some fresh cilantro and
then give it a good blend. And then it’s time to add our oil. We’re going to add our oil,
a few tablespoons at a time until the dip reaches the consistency we want. Season this
liberally with salt, give it another few pulses and it’s ready to serve. I like to put these
in individual jars and then serve them with fresh veggies for dipping. I really hope you
guys love today’s menu and if you give any of these recipes a try be sure to Tweet or
Instagram me a photo because you know I love seeing what you’re coming up with in your
very own kitchens. And don’t forget that this menu and lots of others are available in my
Meal Prep Made Easy eBook. It’s got tons of recipes, all the shopping lists and lots of
tips and tricks for making your meal prep, super simple. And finally, if you haven’t
already, be sure to SUBSCRIBE because there is lots more meal prep where this came from!

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