Whole30 Meal Prep + Shopping List | Whole30 Recipes

– Hey friends! So, at the start of a new season, I want to help you make
eating healthy easier. So in today’s video I’m going
to show you how I meal prep. Now, my meal prep process is
probably a little bit different than others because I focus on making the meals really delicious first, so that
I don’t feel like I’m eating the same thing or the dishes
taste all pretty much the same. I’m also going to show you a
few tips on how to save time during your meal prep. To make it really easy, I
also prepare a shopping lists including the recipes that
you can download for free, and I will tell you how to download this at the end of the video. We’re going to start by making freezer-friendly
creamy mashed sweet potatoes. You can either roast them
or use an instant pot. To bake, use a fork to poke
the sweet potato all over, and roast at 400 Fahrenheit
for about 50 minutes. If you use the instant pot,
place them over a trivet, and try not to over crowd it. Add one cup of water
and press manual to cook for 20 to 25 minutes. When they’re done peel the skin and blend with a full fat coconut milk
and season with salt to taste. Now you probably will have a huge batch of mashed sweet potatoes. I recommend that you freeze them in your silicone muffin tin pan, and store flat in freezer until solid. I will show you how they
turn out so keep watching. Now to save time, I
like to use instant pot to help me meal prep. While the pot is cooking,
it frees up time in my hands so I can move on to the next item. We’re gonna make one of
my reader’s favorites, instant pot butter chicken. Chop the garlic and shallots
and measure out the dry spices. You can find a detailed cooking
process in the video link. In general, you will saute the aromatics add the spices, and then turn off the heat. Add tomato sauce and cover
it with chicken thighs. Set manual and cook for
10 minutes, and allow it to natural pressure release. Once it’s done, dice the
chicken, add coconut cream, and puree the sauce until creamy smooth. Wait until it is completely
cool to the touch. I recommend dividing them
into smaller portions so it’s easier to defrost and repeat. For the second protein meal, I want to prepare a stir fry dish. So you have one creamy
and soft butter chicken, and the other one is a hot
and crisp sizzling stir fry. Sometimes focus on preparing dishes with different textures will also help you prepare meal variety. Let’s tweetable! If you want to see a more
detailed cooking process of this dish, I include
a link in the video. In general, you will
slice the chicken breasts, add coconut aminos, olive
oil, salt and pepper arrowroot starch and bit
of baking soda to help tenderize the meat. Mix well. If you want to shorten the
meal prep time and don’t mind assembling the
meals on the serving day, store the marinated chicken
in large zip up bag. Seal the bag, name and date it, lay it flat in the freezer so it will be easier to defrost later. For this video purpose I am
going to assemble a dish now. Chop garlic and ginger and scallions, also prepare the stir fry sauce. You also need to blanch
your broccoli florets, sear the chicken until golden brown, saute the aromatics, add broccoli, chicken and stir fry sauce. Just toss everything together
and this dish is ready. (people clapping) For side salads and quick veggie stir fry this week I picked shredded
cabbage and baby bok choy. In general select vegetables
that store well in a fridge for next three to four days, if you don’t plan on stopping by a store. For example, zucchini,
green beans, carrot, cabbage and broccoli,
all have sturdy texture and they store well in a fridge. I also like to add a box of
mixed greens and avocados they are perfect for a quick salad. And you can easily serve them
on the side with main dishes that we just made. Just pair them with your
favorite salad dressing. When you’re ready to eat, remember that mashed sweet potatoes we store in the muffin tins? Quickly reheat the butter
chicken and mashed sweet potato, in the microwave. Add a side salad and your
dinner will be ready in no time. Wow! For the chicken and
broccoli, quickly reheat it either serve it with mashed sweet potatoes or serve it with the side of
a asian shredded cabbage slaw with chopped bok choy and a creamy sesame dressing. I hope you find this meal
prepping tutorial helpful. All the meals are Paleo,
Whole30 and Gluten free, most importantly they are
packed with tons of flavor. And to make it really easy for you, I have prepared a PDF download
sheet with shopping lists, step by step instructions
and meal prep tips. I have put the link right below and above, make sure to download it for free. Okay friends, I had a
lot of fun sharing my meal prep process with you. If you liked this video give a thumbs up and leave a comment below. My name is Chihyu Smith
from I Heart Umami, now check out more of my videos here.

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Reader Comments

  1. I Heart Umami

    New video this week on How I Meal Prep for Whole30! To make it really easy for you, I prepared a PDF download with a shopping list, simple meal prep instructions , and freezer/storage tips! You'll learn how to meal prep with flavor, variety, and efficiency. All the meals are Paleo and gluten-free. You can find the PDF download link in the description. If you’d like to see more meal prep ideas, please let me know in the comments below. Thanks for watching!

  2. Ramya Padmanabhan

    I need this in my life as not good at meal planning or prep tell zoe and cody i love them sooooooooooooooooooo much and i say hi to them love dogs tell zoe and cody they are my friends drooling over my samsung galaxy j4 love your recipes making me hungry Thanks Ramya

  3. Common Sense Mamita

    Such great and delicious ideas for meal prep. I did not know to fork the sweet potato and I love the idea of freezing them in the freezer. I did not know that baking soda is good to tenderize the meat. Awesome. Thanks.

  4. Madison Dohnt

    Yuuummm now I'm hungry! I love these recipes and I've never baked sweet potato without cutting it first so I'm excited to try that out 🙂

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