How I Cook 20 Healthy Meals in 1 HOUR
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Published 2023-08-10
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SHOPPING LIST / INGREDIENTS:
PROTEINS:
2lbs/1kg Boneless skinless chicken breast
2lbs/1kg of Skin on Norwegian salmon
VEGGIES - cut into large bite sized pieces
2 heads of broccoli
1lb/.5kg brussel sprouts
1.5lb/1kg thick cut carrots
2 large bunches of kale or chard (leaves cut into pieces with stem end thinly sliced)
CARBS
600g rice (I like medium grain calrose)
1.5lb/1kg potatoes (iâm using red baby potatoes), cut into large bite sized pieces
2 med-lrg sweet potatoes, peel and cut into bite size cubes
PANTRY/FRIDGE ITEMS
Salt
Pepper
Olive oil
Arugula (2-3 clamshells)
Roasted red bell pepper
Pepperoncinis
Marinated olives
Feta cheese
Pickled red onions (RECIPE:    âąÂ White Pizza 4 Ways (Proving Pizza Doe...  )
Grainy mustard
Balsamic vinegar
Shredded cabbage (i buy the bagged coleslaw mix or you can slice your own)
Sushi ginger
3 avocados
Roasted seaweed or furikake
Kimchi
Sesame seeds
Corn tortillas (or tortillas of choice)
Pickled jalapenos
Lime
Garlic powder (or garlic)
Onion powder
Chili flakes/red pepper flake
Honey
SAUCES and CONDIMENTS:
Gochujang sauce (RECIPE:    âąÂ Quick Korean Beef Rice Bowl | WEEKNIG...  )
Teriyaki sauce (RECIPE:    âąÂ Quick Teriyaki Salmon | WEEKNIGHTING  )
Sesame ginger salad dressing(RECIPE:    âąÂ BIG ASS SALAD 3 Ways (Salad Recipes T...  )
Pesto (RECIPE:    âąÂ My Favorite Way to Eat Summer Tomatoes  )
Chili crisp
Tomatillo salsa (RECIPE:    âąÂ DELUXE Breakfast Burritos  )
1. Boil large pot of water
2. Preheat oven to 425F/220C
3. Lay out chicken onto a parchment lined sheet tray. Season with salt and pepper.
4. Lay the salmon onto a parchment lined sheet tray skin side down. Season with salt and pepper
5. Bake the chicken and salmon at 425F/220C
6. At around the 15 minute mark, check the Salmon. Itâs done cooking when the internal temp reaches 130-140F/55-60C.
7. The chicken should be done after cooking for between 20-25 minutes depending on the size of the breasts. Theyâre done when the internal temperature reaches 150-160F/65-70C
8. Transfer salmon and chicken to wide, flat storage containers in the fridge (lid off) to cool
9. Salt the now-boiling water very well and add in chopped broccoli. Cook for about 90 seconds or until the broccoli has softened, but still has a little bite to it. Transfer the broccoli to a wire rack to drain
10. Add the carrots into the boiling water and cook for 3-4 minutes until just tender, but still a little snappy. Transfer to wire rack to drain
11. Add the kale to the boiling water and cook for about 2 minutes. Transfer to wire rack to drain
12. Add the brussel sprouts to the boiling water and cook for 3-4 minutes. Transfer to wire rack to drain
13. Increase oven temperature to 475F/245C
14. To cook the rice, combine 800g water with 600g rice and a very large pinch of salt in a rice cooker. Stir and set to cook on the white rice setting. Store in a container or two in the fridge until ready to use.
15. Slice potatoes in half. Replace the parchment paper from one of the protein sheet trays with a fresh sheet and add on sliced potatoes. Add a generous squeeze of olive oil and a large pinch of salt. Toss on the sheet tray to coat and arrange potatoes cut side down.
16. Peel and cut sweet potatoes into bite size cubes. Replace parchment paper from the second protein sheet tray with a fresh sheet and add diced sweet potatoes. Drizzle with olive oil and salt and toss to evenly coat.
17. Add both trays of potatoes into the oven to cook at 475F/245C. Cook for about 25 minutes until roasted, tender, and charred around the edges. Transfer potatoes into paper towel lined containers and store in the fridge.
*If youâd like to make your own sauces, iâve linked to recipes for all of them (except chili crisp) above*
CHAPTERS:
0:00 Intro and goals
0:49 Cooking the proteins
1:49 Prepping the veggies and finishing the proteins
3:26 Cooking the vegetables
5:00 Pouring a bowl of cereal (ad)
5:57 Cooking the carbs
7:52 Letâs talk sauces
9:08 Turning ingredients into composed meals
#mealprep #healthyrecipes
All Comments (21)
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i doubt you read this, but i just wanna thank you. i'm a very very depressed and fat person who gave up a long time ago, but as a regular viewer of your videos i decided to go ahead and give this a shot. i''ve lost 50 pounds, and even though i'm still obese, for the first time in years i finally found the urge to try. kinda random, but somehow this video just hit me at the right time, so thank you.
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As a European, I definitely appreciate the Celcius temperatures and Grams' measurements. They help a ton to follow along with these recipes!
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Finally a realistic meal prep made for real actual people. Please do more, theres so little content out there like this. Most meal prep is completely unrealistic, bland or for those with 2 to 3 hours to spare.
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This is by far the most straight forward no BS meal prep vid Iâve ever seen. Thanks! đđŒ
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FINALLY a realistic, reasonable, actually fast, affordable weeknight dinner prep. thank you.
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This methodology is honestly eye opening, would definitely be interested in more like this in the future
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This is great for us that donât have a large income , want to eat healthy, and need to make the most of our precious time by preparing ahead!!đ Thank you đ»đ»đ»
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This video changes lives, man. I hope you can appreciate how much better your approach is to typical meal prep.
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Wow just tried this today to meal prep for the week. My god the speed I could cook veggies at. Bro you just saved me like 2 hours of meal prep time. I made fish, chicken, kale, carrots, broccoli, Brussel sprouts, sweet potatoes, and red potatoes. IN AN HOUR. Pleasseeeeeeeee make more videos like this đ
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I've said before, but Brian's got the highest value-per-minute of any food channel I've seen. This is just the extreme case.
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As a full time worker and a mother. This is the best meal prep so far. Everytime I cook a dish, I then will see it at least the next 2 days. I will try this method. Thank you for sharing â€
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OMG!!!!!:face-blue-smiling: Where have you been all of my life
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This guys content is above and beyond. He keeps it fresh, his production quality and editing is top notch, a real homrun.
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Brian, I tried this method word for word today and something in my brain just clicked and was absolutely blown away by how simple and versatile this was. My husband and I just sat eating our dinners together beaming about how happy we are to try this method. Thank you!
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This is amaziiing, super practical and realistic, just as a comment eating rice after itâs been in the fridge after a couple of days is not very recommended as it contains a bacteria that causes diarrhea, the way you fridge the rice is also important it shouldnât really be in contact with air for that long ( 1 to 2 hours ), you can look it up yourself!
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All I can say is this is awesome. You made the best affordable Whole Foods into amazing healthy meals. Already made a list and aside from the sauces everything only amounts to abt $45 (with your portions) and thatâs only for one person! Only $150-180 a month on food. So affordable if you compare it to my monthly take out expenses (it was like $275, hence why Iâm following this asap, healthy gut + more money in the pocket) đ
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I love this...can this become a series, please?!? And thank you for keeping the number of dirty dishes in mind when planning this!
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This is game changing. I have been cooking more "over the top" meals pretty frequently and was starting to get burned out on it. I normally do big pots of stew, chili, etc. in the winter, but it's just too hot for that kind of meal every day right now. This is perfect. Thank you!!
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Definitely would like more meal planning like this. I hate sacrificing half of my Sundays for meal prepping. We always cook the protein in bulk, but fall short on the veggie/fruit sides. Thank you for the concise and clear directions and the reasons why.
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Finally someone who embraces thinking smarter not harder in the kitchen. They make these pre made sauces for a reason! So many amazing dishes from simple plentiful items
