hey guys welcome and welcome back to my channel I hope you're ready to lose some weight okay today I am going to show you a quick and easy meal prep that you can do that's super easy super effective this meal prep that I'm going to show you today helped me lose nearly 100 lbs so now since I just had a baby I'm going to lose the weight again so sit back listen to what I'm saying write your notes down when you're finished subscribe to the channel like the channel visit body for days.com And subscribe there
as well let's get into [Music] it I can feel the T okay so first we're going to start with a thing that takes the longest to cook and I'm using a glass pan I got these chicken thighs from Publix girl I paid $14 for all of these chicken thighs so don't walk run over there so here's my protein source for this one meal I'm going to get my chicken thighs cleaned up um I washed them with lemon salt um I let them soak and then I kind of scrub them with my hand just to get
everything off and get them clean and fresh okay I'm going to show you the seasoning that I'm using I'm going to show tell you how much I put it in the oven for these took about 2 hours to cook on 450 all right so I wanted them cooked thoroughly I wanted them fall off the bone the first thing I use was Tony's Creole seasoning and I do season my chicken thoroughly okay I'm not doing Bland chicken if I'm busting my butt for working out I'm busting my butt um tracking my calories counting my calories and
overall in my journey baby I deserve some seasoning comment Bel below if you deserve some seasoning next we're going to add some ground cumin now the ground cumin if you've never ever had it it goes great on your chicken okay so just get this mixed thoroughly throughout the chicken and I'm using one of these per my meal and I'm also meal prepping for my husband as well so get get hubby on board get wifey on board whoever's watching Family get them on board too okay everybody's going to eat healthy in your household with this all
right so if you buy a big pack cook it all the same day it's going to last in the refrigerator about 3 to 5 days if you want to freeze it you can freeze it next I'm adding some cayenne it's not going to make it spicy it's only only going to add flavor if you want to use paika y'all already know use paika if you want to use chili powder use chili powder this is what I'm using okay so get that mix thoroughly out and I'm using some parsley flakes parsley brings that refreshing taste to
your meat okay um I actually had some fresh parsley today cuz instacart made a mistake again instead of bringing a cilantro they brought parsley but I didn't have time to cut it up because I wanted to get this done quick and easy and then my kids were cutting up in the back too they wern't cutting up but they was asking for snacks so I had to get it done fast okay so next to my pan I'm going to add some chicken broth all right y'all know I like to tell stories as I'm doing my meal
prep um just so you can sit and laugh and you can enjoy I added about 1 cup of the chicken broth you can use the low sodium okay for my low sodium girls that is absolutely fine all right so now I'm getting my chicken thighs added to my pan as you can see all right and all the chicken was going to fit okay I do not like to waste a whole bunch of dishes um so all the chicken is going to fit that whole big pack is going to fit in in here and it's going
to cook thoroughly now what I cook the chicken on okay get rid of the 375 all right so if you are old school 375 was everything 450 I cooked them for 450 I set timers for 45 minutes then I came back with another 45 minutes then I came back with the broil then I let them sit in there after they were finish continue to cook and get really really tender so again I'm going on the top with the parsley flakes me later and next I'm going to add some onion on the top you don't have
to dice it up because the whole house might not eat onions okay so I'm just getting the onion slices on top this is going to be the flavor if you don't like onions don't eat onions if you don't like parsley don't eat parsley all right do what's best for you okay this is like a basis to your meal prep if you're looking for ideas um you don't have to eat these onions you can take them off you want to add bell peppers add bell peppers okay so this is how it came out and that chicken
broth is going to help um uh have that moisture of that chicken inside uh the moisture so the chicken won't dry out okay so now I'm putting some aluminum foil on top of the um the chicken y'all like we can see we can see exactly what you're doing so after the first 45 minutes I do take the top off the aluminum foil off and then I let them cook again and then they start Browning and then I broil them for about 5 minutes to get that brown crisp top so that's what I did for the
chicken next we have some salmon okay and I ordered this from Publix I'm just I'm just giving y'all receipts so y'all can see where I got it from um so when your package don't look like mine we got questions so we're going to make some salmon bites all right um I use about three filets they brought me uh three pieces that did not match I know this didn't come from the same fish it couldn't have cuz they all don't match um so I'm get these cut up um you don't have to thin uh cut them
super super thin cuz you want them to give a nugget feel and you guys are going to love what I actually do for this um with the salmon um and it makes you want to eat it it makes you want to meal prep it want it makes you want to be the best version of yourself um so I just got these cut up um not too super super thin cuz the middle part was really really thin I wanted to go to the grocery store to pick my own but I just didn't have time today okay
I'm on borrow time so I had to take what they brought me all right so I made it work so I just cut them up and diced them up and when I tell you this was so good when I tell you this came out slapping OMG and I'm going to show you also the seasonings that I'm using as well encourage you to make me stay but baby I'm just trying to num my brain and W my head around this B okay so the first season I'm using is some L's okay this is some lar seasonings
um it's called adobo if that's not the right pronunciation I am from Alabama that's how I pronounce it that's what it's going to be that's not the pronunciation for it your fault my bad all right so I get it uh I got it mixed in Thoroughly I did not check the sodium intake on it so I'm not going to give you any facts about that cuz I don't know um next is the cayenne pepper and I got something to tell y'all too on down the line in the video um about the meal prep the scale
that I actually ordered didn't know I had it but I'm adding the onion okay so I'm just making use of everything that I actually ordered today and I had to make sure I use it all and to make sure that everything went together all right so instead of frying these I'm going to put them in the air fryer which gives me time to get other things done okay so I'm going to spray some Pam on the aluminum foil why you might ask so the salmon won't stick to it okay just get it rubbed in my
hands are clean okay you're not eating this I am get it rubbed all the way in Thoroughly and get your salmon spread out evenly so it can cook evenly okay for me I don't like salmon that's uh rare some people like rare salmon if you like rare salmon let me know um I like my salmon crispy and I like my salmon golden all right so the onions in this gave it a lot of flavor as well and you can discard of the onions once you're done and next the freshness Again The Parsley I could put
parsley on everything not only it gives it a nice vibrant look like I told you guys and I keep telling you guys parsley refreshes your food all right so I put these in the air fryer on 400 for um 20 minutes okay 20 for the crispy okay 20 crispy 400° write it down for 20 minutes write it down now write it down and get them spread out evenly don't had them on top of each other um next we're going to go into our carb prep which our rice okay I measured this out so I can
tell y'all who don't know how to cook rice I use about two cups of rice all right and I use this cup measure is a two cup measure that's two cups and and four cups okay two cups of rice with four cups of water y'all got that make sure your rice is spread out evenly at the bottom so I use some sea salt and I also use a little bit of oil okay it can be oil from you know that pot of oil that you got sitting on the side of the counter just minding its
own business you could take two tablespoons of that and put it inside cuz that's what I did okay um and this is going to help your flavor for your rice and make it not boring okay so how you cook this on high when it starts to boil and you start to see your rice get thick you want to turn it down on low and it's going to cook all the way through and y'all going to see how good it turned out uh remember it is don't ask me down below I might not be here when
you ask okay next we're going to go into our beans okay next we're going to go into our iron Source I I love using these for iron um these are some pink beans some Goya these are the Spanish brand um the the Goya beans you can find this in the Spanish store and they are the cheapest there in the Spanish store um so I my husband actually picked these up for me so I'm using two cups of these beans um and when I when I plate them in my milk prep container I'm going to calculate
how many beans that I'm having okay so two cups of the Goya beans um easy easy seasoning all right so you're going to have cilantro okay it's going to give it that flavor you're going to to use um black pepper and you can do this to taste okay do it to taste do it to taste all right my taste ain't yours yours ain't mine do it to taste so add some um black pepper we're going to add some sea salt and this sea salt is really really good I think I got it from Publix um
add some sea salt um if you don't like salt if you're not eating salt don't put salt some cilantro for uh to refresh also so cilantro gives you energy keep telling y'all Y got to make sure y'all listening and some poo Okay um if you want to use a sodium free poo a low sodium poo do that I'm just using what I have and like I told you guys this this is back to the basics what helped me lose almost 100 lbs on my last journey so my husband mentioned the other day he was like
you know what you're not chicken chicken chicken me to death and I'm like you know what I'm not am I so today I got up um whatever I had on I start meal prepping okay I don't even have a bra on right now I'm just getting it done so what's your excuses what's the excuse we ain't got one all right so y'all just make sure y'all um mix it up thoroughly um and and if you go back two years in my videos you'll see me making something like this and next we're going to add some
tomato sauce for flavor just mix it all in and you see that little onion back there take that onion and put it inside it's going to bring out the flavor as well you're going to cook this on medium high once it starts boiling I want you to stir it and I want you to put it on low to make sure your beans cook thoroughly next we're going to our um our Bowl it's going to be a high fiber bowl that we're having and you know those BOGO those buy one get one uh strawberries that they
got at Publix's right now that's why I got so many containers I got like eight containers of strawberries in the fridge so use what you have make it work for you make it work for your diet plan your meal plan um and don't be afraid to change it up so right now I'm just getting my strawberries cut up um strawberries are very very low in calories and they're delicious next for our Bowl we have bananas and these are just two bananas um that I'm just is going to cut up and they're going to go in
my bowls as well now for my bowls I really really don't track the calories hard in my bowls um I never have um I would like to start doing that um I just want you to be honest with yourself during your meal prep what am I actually going to eat and what am I going to throw away okay so our goal is to not throw away anything our goal is to want to rinse the fridge so we're going to use some green wise Greek plain yogurt this has no flavor um the whole container is a
about four servings and the four servings are about 140 calories a piece and it has a nice amount of protein so great for protein um and you guys don't know I'm on a high protein diet I'm leaning and I'm building muscle um still maintaining my curves and just you know just being all things all right so I'm just getting the Greek yogurt put in evenly um like I said this is going to be a 5day meal plan which is going to be the whole work week okay so this is the whole work week of every
single meal and I'm going to be showing you guys exactly what I'm eating in my workouts and so on so forth so next we have another source of protein this is some oats dark chocolate oats about 13 gram of protein per serving all right so I went old school I pulled out my one cup measure all right just to make sure that at least I know the grams of protein that I'm having from the oats all right um I do love oats I like oatmeal and I've had this container put away for my next meal
prep um I got this from Publix as well um they have different kind of Oats they have the cinnamon they have plain oats it's different kind of flavors of Oats um for your taste but this will give you that that meal or that snack snack per se um that'll make you feel like you just ate some candy or that gives you that little bit of sweetness that you might need throughout your day okay so I just got it measured out into my containers um and I'm just going in I'm adding my strawberries here and I'm
going to add my banana as well and I'm I'm proud of this I'm proud of getting back to what helped me lose so much weight um that didn't have me thinking about what I was going to eat in the day um scared to eat things trying to calculate calories at the last minute trying not to um over consume or underc consume when all you have to do is go to the fridge pull it out and you know just enjoy it and for the ultimate the ultimate part of this bowl um is our honey okay don't
go hey wire with the honey all right just add a little bit for that sweetness cuz remember the yogurt is plain there's no it's not strawberry it's just plain Greek yogurt so you can add a little bit of organic honey on top of your bowl and you guys I wanted to eat this right now right now n i e n it was so good next we're going into our salad prep so today like I told you guys we're doing all things the motivation is definitely there the will is definitely there so make the time okay
take 2 hours of your day to focus on you if you're doing this for self-care do it for selfcare okay so this is some spring mix um and I have two containers of the spring mix um it was like a little bit left that I put back into the Container um for a different time but I'm just putting the spring mix into these bowls U we got these bowls from Amazon my husband y'all he getting me right he's bought all my my milk prep stuff and all my bows so what that mean that mean go
for it and do your thing okay so I'm just getting my bowls out I am going to add a napkin in the bottom of the bowl to keep the lettuce dry the spring mix is dry as I can cuz it does hold that water and that moisture you don't want a sloggy salad okay so I'm just getting my spring mix into each Bowl evenly and then um it's up from here sh okay so tomatoes are great for women okay especially great for women who are trying to lose weight all right so a tomato a day
if you love tomatoes I see some people eat tomatoes with a little bit of sea salt and a little bit of of um of uh pepper um shout out to y'all girls um but they're very very great for women in particular especially for your gut health so Tomatoes it is I'm adding just a little half of tomato um onto my salad um mind you the tomato is very very high in water so I only put a little bit and I'm adding a green uh a purple tomato I said green a purple tomato um that was
left over in the fridge so again use all of your resources all right before you go out and buy something triple time that you didn't know that was in the fridge or Pantry check okay if something's been used halfway use it all the way okay so I'm just getting my salad prepped right here and just putting everything evenly onto my meal prep [Music] container ladies and gentlemen we have the star of the salad here are our salmon bites they came out so crispy and they were so tender and good and the one thing I wish
I would have did at this part um I wish I would have put them on to my scale so my husband accidentally ordered some things that I had in my cart on instacart I don't know if y'all done this this before but the it came in and we were not at home and my mother-in-law put the scale into the fridge so I was cleaning up the fridge today to put all my stuff in it and I pulled the scale out the fridge so I was like oh my God I got a MEK prep I have
not a MEK prep I have a scale to measure my protein and measure my food out and I didn't know it was there so that's the only thing that I regret uh not doing today is actually measuring everything but it's all good um the next time so this is how my uh my bowl came out my S and I'm going to let this rest so don't worry about it it's going to rest and then I'm going to put it into the fridge next I got some ramkin okay I got some and this is ranch No
Cap this is ranch and this is ranch from WingStop you know I'll be honest with y'all I'm going to have a little bit of ranch this week um I am on a 1500 calorie diet next we're going into our Pico prep and I forgot that we actually bought a vegetable cutter and when I started cutting my cucumber and I was like wait a minute I have a vegetable cutter so you're going to need one large cucumber for this recipe now you do have to cut them down just a little bit before they go into the
cutter and I think the cutter came from Walmart or Publix one of the two next I have one red bell pepper you can use a red bell pepper or you can use a green bell pepper whatever floats your boat whatever's clever and I'm going to use one whole tomato and I'm going to use a onion as well for for my Pico so I'm just cutting the ends off and getting the outside of that onion pulled off and this is going to go great with my meal when I show you guys so I'm just getting it
put into the cutter um this the cutter uh did have the um the green cutter as you can see it was a larger one so larger pieces came out there is a whole kit inside this cutter not sponsored just helping you girls out if you're cutting uh vegetables um it's you know it's quick and easy and you don't have to you know I got a little carple tunnel so it helps with your carer tunnel if you are use using this cutter and y'all know I'm country carpal tunnel it cut it all down um as even
as the holes in the cutter so I just got everything in there and this is prepped for my Pico the G um I learned this from my husband um he used to make it for me years ago and then so I make it better than him now no cap [Music] okay so next we have our cilantro um I'm just going to use a little bit of the cilantro to go in my Pico deallo I got it cook cut up fine I could not put it in the chopper if I could have baby I would have
so I just got it cut up as best as I could and put into my Bowl um and it was still some left over after I prepped for me and my husband so I just put it into a container cuz I can eat this by myself okay I can eat it by itself like for real I can just pick it up and put it in a bowl and just have a good time with it so now I'm going to show you um what I actually put into the Pico so the first thing we put in
is two limes um which gives it that citr kind of taste and Pico is not only for you know flavor it's also very very refreshing okay um it is getting your vegetables in if you lack vegetables if you need if you're like me for me to eat it it needs to be some type of flavor okay um and when I tell yall my carpel tunnel was carpel tunneling today I had my husband come in and squeeze the limes for me cuz baby these limes was giving me the business I wanted to turn on my Apple
watch that's how that's how hard they were um even though I rolled them out so the seasonings that we use for the Pico the first one is ground cumin and this is to taste okay so start off small and build your way up okay I'm from the old school where we smell it you smell it you know it's on point you know I can't be the only one comment down below so next we're adding some sea salt into and we're also adding some ground black pepper as well um into our Pico deallo all right so
I I think that we given um Chipotle run for your money okay I think this can actually go into Stores um the way I make the flavor and the way it comes out so you just want to make sure you get it mixed thoroughly out if you need to add more lime you can add more lime if you need to add more pepper add more pepper if you like it a little bit of spicy you can add a a dice of cayenne in there as well next we're going to prep our meal and these containers
came from Sam's Club and the big one is for protein and the small ones are already measured out to one cup okay and inside of it it says one cup which I absolutely love so I have five of these so many of these containers came in the box which I am so happy for and this is how my rice came out it's been on the stove off for a while but it's still kind of hot um mind you I am going to let this rest before I put it in the fridge I'm not going to
just put it in put the top I want to put it in the fridge I am going to let it rest all right so I'm just getting my rice entered into the one cup portion and like I said this MEK prep was not only for me it was for my husband as well because he's on board all right so just get it mixed thoroughly if you want more flavor to your rice you can squeeze some lime in there add some cilantro but this will do good when you bring the rice the beans the chicken and
everything together it will it it's going to do his thing all the flavors combined is going to be very very good here are how our beans turned out and I put the beans in the one cup as well so I can have them measured out so if I wanted to go back and track my calories to say okay let me put this into an app I can put it into an app some apps actually help you take a picture you can take a picture and it um realizes y'all know AI be aiing you can put
it in there and AI is going to read it until you ask you what you put in it or it's going to take a picture of it and it's going to analyze it okay so I just put it in the one cup holder I messed around and didn't show you guys the chicken the I don't think the camera was recording but I'm going to show you the end of it um so the chicken came out so beautiful and so Golden Brown y'all um like I said I cooked it on 450 for about two hours and
after I was finished I broil the top for about five minutes and then I'll continue to let it cook in the in the oven after I turned it off okay so if you're looking for another quick and easy meal prep check out some of my playlist um visit my website to get free um you know recipes sent to you and to get juice recipes or smoothie recipes sent to you um um this meal prep came out absolutely beautiful I'm actually really really proud of this and if you want more videos like this like this video
comment down below your health and wellness goal let me know if you watched the full video okay that helps the channel out that helps the algorithm um like comment share this video with a friend who is struggling finding easy meal ideas and let me know if you enjoyed the move the the movie this was a movie huh let me know if you enjoy the video talk to you guys later you
