Weekly Meal Prep for Healthy Eating

Weekly Meal Prep for Healthy Eating

When it comes to eating healthy the real secret is being prepared and for me that means
Sunday night meal prep. Now, this is a process that I go through every single Sunday night. It takes a couple of
hours but when I’m done I have a ton of healthy foods already prepped and ready to go. They can be thrown into different recipes or eaten on their own throughout the week. It’s super simple. It takes just a couple of hours but it will absolutely be your savior come Wednesday night when
you get home from your work and you’re absolutely famished. Now, the first step in
my Sunday night meal prep is to prepare a whole
chicken for roasting. Now, if you’re a vegetarian, of course you can skip this step but if you do eat meat roasting a whole chicken is the best way to ensure you have high
quality protein ready all week long. Now, I like to start with
a whole chicken like this and keep it really, really simple. Just a drizzle of olive oil and some salt and pepper will do. You could also amp this
up by adding some herbs like thyme or rosemary or some onions, carrots, and celery, but today
I’m keeping it super simple. Olive oil, salt and pepper, that’s it. This bird’s ready to go into
the oven at three seventy five. Once your chicken is in
the oven and cooking away it’s time to prepare your potatoes. Now, you can do this with regular potatoes or sweet potatoes. Basically, I just cut them
into bite sized pieces, toss them in some olive
oil, salt, and pepper, and a little rosemary, then I put them on a baking sheet and put them with the chicken and they totally take care of themselves. After about thirty minutes I check on them, flip them around and then give them another
twenty minutes to cook. They’ll be beautifully done and ready to eat all week long. My next step is to prepare my quinoa. Quinoa is one of my favorite
things to have on hand ’cause you can throw it
in all sorts of recipes throughout the week. Basically, I start with one cup of quinoa and two cups of vegetable stock and then I bring it to
a boil on the stove. Once it’s boiling, I
reduce the heat to minimum, put the heat on, and then leave it for fifteen minutes. After fifteen minutes is up I turn off my heat and let it
sit for another five minutes. It’s as easy as that. Your quinoa is ready for the week. (upbeat music) While my quinoa is cooking
I start to boil my eggs. A half dozen for me is
plenty for the week. I boil my eggs for eight to ten minutes then run them under cold water and peel them right away. (upbeat music) I store them in an airtight container and they’re good to go
for up to five days. Next, I like to turn my attention to my steamed green vegetables. Now, I start by chopping my broccoli and my asparagus and then just
trimming up my green beans. (upbeat music) Then I start my steamer. I steam each type of vegetable one at a time until they’re cooked through. Quick word of warning, when you’re doing three rounds of vegetables you want to make sure
you have plenty of water in the bottom of your steamer. Trust me, I learned this
lesson the hard way. You’ll know they’re cooked through because they turn bright green but still retain some good crispness. (upbeat music) Once they’re done, I store them
in jars in the refrigerator and I can either snack on them or add them to all sorts of recipes
and they’re already cooked. What could be simpler? Next, I chop up all my raw veggies to snack on throughout the week. I like to do some bell pepper, some celery, and some cucumber. I find these are perfect for
munching on between meals. (upbeat music) Now, I’m using a digital thermometer to give me a good read on this chicken because it’s really important to make sure your chicken is cooked through. What we’re looking for is
an internal temperature of a hundred and sixty
five degrees in the breast and a hundred and eighty
five degrees in the legs. The last step in this process is to rinse and prep my fruit. Now, I love mixed berries all week long. So, basically, I rinse them in a colendar and then I give them a quick chop. Mix them all up and store
them in the refrigerator. I can honestly eat them by the handful. Or I’ll bring them to work for lunch. I’ll hope you give this
Sunday meal prep a try and that it makes your life easier all week long. Thanks so much for watching and be sure to subscribe
to the Domestic Geek for lots more deliciousness
just like this. (upbeat music)

Daniel Yohans

99 thoughts on “Weekly Meal Prep for Healthy Eating

  1. Rayyan abdulrahaman says:

    can i eat them directly after refrigerate them 

  2. Equit idée says:

    Hi ! Can you tell me How many time can I keep all this kind of cooked veggies to the fridge if I put them in a jar like you ? Thank you so much for all your videos . Have a merry Christmas . Kiss from France 🙂

  3. zakiah tukes says:

    Any tips for eating healthy on a super tight budget

  4. Jennifer Meixelsperger says:

    Awesome Video! I love your enthusiasm! I was wondering — Do you have any suggestions/ideas for what vegetarians might substitute for the chicken?

  5. bookof love says:

    really motivating video! But one question: do washed berries or pre cut cucumbers really stay good and abacterial for longer than a day, do you have a special way of storing that stuff? My cucumber always gets mushy on the cut end super fast :/

  6. Jasmine D'Arcy says:

    Hey! I love this video!
    Could you do another one similar to this but show how you can put all these ingredients into different lunch and snack ideas – i find if i make to same thing for 5 day i get bored!


  7. Anita Scheepmaker says:

    can i honestly keep boiled eggs oke a week without keeping them covered? als the cooked veggies? i normaly keep them in the fridge for a max of 3 days….after that i,m afraid i,m getting sick..

  8. Lana Dabeet says:

    This video is wonderful!! Love your channel it's soo helpful 

  9. DaRickster says:

    Thank you!!I was coming home one day and didnt felt like cooking,but I remembered that I prepared a Meal prep waiting for me to eat!!Thanks this is a saver!!

  10. Mel says:

    You should try Persian cucumbers they're delicious!!!

  11. Christina T says:

    What kind of recipes would you do for the chicken all week?

  12. Queen of Shimmering moons says:

    ❤️life saver ❤️❤️i have 3 kids activities and Busy work days! Because of You we now eat healtier and Even more fruit! ❤️love You

  13. Amund Svendsen says:

    Love your videoes! I'm having a hard time finding big enough containers for my mealprepping. The glass/plastic containers you use in this video looks so good, so I was wonderinh where you bought them? 😄 keep making awesome healthy videoes!

  14. Fatma Shehab says:

    Did you store the chicken for one week or what? I didn't get the idea 😄

  15. Shawna Garrison says:

    I bet the inside of your fridge is really pretty and organized with these mason jars!!!! I would love to be able to have this kind of consistency!

  16. Lottie Joseph Smith says:

    This is fantastic. Thanks for sharing such great tips!

  17. Apple Wong says:

    do you reheat the food when you eat? is a good idea but you'll be eating the chicken, same food every day…

  18. Julia Osika says:


  19. Bee Moki says:

    Thank you very much! I tried this the first time and it's such a blessing to see so much prepared food in the refrigerator. Awesome! I love your channel and watch every video. Greetings from Germany 🙂

  20. Jessica Mims says:

    you are the bomb!

  21. Sunshine says:

    Wow! Am gonna try this out the coming weekend. Thank you!

  22. wanda sutton says:

    love this idea but where is the link to the recipes for this week of food I don;t see it.

  23. Traindirty EatClean says:


  24. jinkies ! says:

    I found a new homehack for you it is instead of cutting off so much strawberry use a straw to pop out the tops of the strawberries

  25. Jessie De La Rosa says:

    Do you have advice on healthy eating and snacking for truckers?

  26. Keturah Tetteh says:

    Great video. I am going to attempt to try these healthy meal prep😊 ideas.

  27. Liz La verde says:

    I love your videos and food. Can you please give us an idea how to keep your refrigerator. Where did you buy those glasses.thanks again. You ate excellent.

  28. Sandy Bartlett says:

    Where have u been all my life? Your info is so helpful and your videos are beautiful. I am starting a new lifestyle and your videos anwered many of my questions, (some I didn't even know I had!)  Thank you, thank you, thank you.

  29. Sheri D says:

    could you explain the reason behind the canning jars?

  30. MY LIFE FULL OF HOPE says:

    So easy and helpful, thanks!

  31. Jovana Watts says:

    Love how easy you make it look! Thank you for the good ideas.

  32. Fatou vicky says:

    I Love your videos they are so helpful and quick

  33. Phan Thao says:

    can those cooked food keep their nutritions in several days ? 🙂

  34. Sabrina Mullen says:

    what is the best way to defrost meat/ chicken/ ect!?

  35. Monkeynati says:

    Do the veggies lose nutrients by having them in the fridge for a few days??

  36. Jhimly Bhattacharya says:

    Just wondering, isn't it quiet unhealthy to keep food in the fridge that long? All the bacteria build up/food poisoning? I personally don't feel too comfortable eating cooked food post 1-2 days (that has been kept in the fridge).. But what's your opinion? Because if it's safe I would like to give it a try – I especially think the eggs and boiled potatoes would be a huge relief!

  37. Jessica Shield says:

    love this, but how do you reheat the food? 

  38. EvelynJayne says:

    girl, rinse your quinoa!

  39. Samantha Marie says:

    Just found your videos I love your meal preps. Truly the best I've seen and an inspiration. I hope you continue them because they are very creative and helped me think of new plans!

  40. Victoria Obayemi says:

    fantastic pls send me the recipes thanks

  41. Lina says:

    these weekly preps are great for a university student, like myself!

  42. Catherine Ho says:

    I love the idea of this. But I've heard from many that foods lose their nutrients after they are cut and stored for days. Does anyone know how true this is? I know I can benefit from food prep so much. But I'm worried that by the 4th day I'm just eating foods to fill me and there's no more nutrients left.

  43. artistik1979 says:

    Your channel is the best!!!! More videos like these!!!

  44. amber petty says:

    u r a genius…thank u!

  45. saf miller says:

    omg your so tanned in this video

  46. Germaine Nimundele says:

    You just made my life easier. Thank you

  47. Teresia Arave says:

    you know what I really appreciate?  That you give wonderfully useful information without wasting my time…I can't tell you how many utube videos I have turned off half way through because I just couldn't stand meaningless chatter.  Thank you so much for your direct approach.  I found you really interesting and fun to watch and learn from.  I know you already have a mom, but I see you as kind of a daughter (I have 5)and am turning them on to your channel… so delightful.  Thanks again and please keep going! yes…high 5

  48. SunUp08 says:

    Great, simple video with a powerful punch.  I love eating this way but sometimes everything is just too overwhelming with a busy schedule but you just made it simple.  Thanks!

  49. Shah Ramjeet says:


  50. Pheonixmoonbeam 2 says:

    Omg I'm definitely making this today. Is it ok to substitute the quinoa for Cous Cous cause I can't find any in my local shops.💗Love your channel btw

  51. Vanessa B says:

    Dumb question, but do you put the asparagus in fridge when and heat what ya need for that week? I usually bake mine in oven and if it refrigerate, next day they are rubbery and dont taste the same.

  52. Md Tanvir Hossain says:

    It still surprises me, how lots of people have no idea about Fenoboci Diet Plan, despite the fact that many people get good results with it. Thanks to my mate who told me about Fenoboci Diet Plan, I've lost a ton of weight by using it without starving myself.

  53. fezan hameed says:

    please make a video on how to keep your food fresh all week long

  54. Clara Bauleth says:

    oh my you are the Bomb!!!

  55. zukodude487987 says:

    It is not healthy when you dump lots of oil in your foods. Not to mention most of those vegetables are low in nutrients. One needs at leat 100g of dark leafy greens in their diet EVERY DAY.

  56. black bunny says:

    Thanks a lot for this wonderful meal prep. can you make more this kind of videos thanks.

  57. Alyssa Isenhart says:

    I just use tilapia and not chicken it's basically flavorless (to me) so you can add anything to it and it will absorb the flavor I marinate my tilapia in some olive oil garlic (fresh garlic never the garlic salt or that) fresh onions overnight and then pop it in the oven it's $4.48 for 5 frozen fillets! So not expensive either I make sure mine aren't from China or Taiwan tho

  58. Alyssa Isenhart says:

    If you're trying to be healthy I wouldn't recommend people to use regular potatoes they have lots of starch in them

  59. Magical TV says:

    Salt n pepper 😂😂😂

  60. monstercolorfun co says:

    6 eggs and a chicken is technically enough protein for a man to put on a pound of muscle in a week, and it's also over the recommended colesterol level… so lets call it yum eating. I know that with all that protein i can go tons of sport every day. it's a high mass gain diet imho. i dont gain mass only muscle mass and that's alot of meat.

  61. monstercolorfun co says:

    you forgot to put a warning for indoor farmed industrial chickens.
    my most nice thing about my chicken is they had a 15 trees and grass.

  62. Ali Rohman says:

    this is actually so helpful!!!! thank you so much!!! new sub 4 lyf!!!!!

  63. ionutz adrian says:

    If you want to lose fat, it is best to search Fenoboci Diet Plan on the google search engine. They will help you get the body you deserve.

  64. CHERRY LOVE says:

    That one roasted chicken for one whole week.. No thanks

  65. Cydney Shain says:

    so smart

  66. Rebecca Riordan says:

    do you organize your fridge a certain way – like by meals or days?

  67. Allie Jayne says:

    Hey guys!! I'm no professional! But I have a testimony on my healthy lifestyle! If you have time check it out for a little motivation!! 🙂

  68. The Winter Gem says:

    Can you please show me different to make quinoa with other foods?

  69. Gleen Bravo says:

    As expert, I do think Fenoboci Diet Plan is actually good way to lost tons of weight. Why don't you give it a chance? perhaps it can work for you too.

  70. Jennifer W says:

    I love your idea about the white OR sweet potatoes. My husband hates sweet potatoes, my daughter and I love them! This way, I can prepare both and enjoy the meal. 🙂

  71. TJ TJ says:

    what if i eat one chicken a day ?…

  72. Garth Frehner says:

    How do you keep your veggies fresh in the fridge all week? Mine start becoming soft after a couple of days

  73. Erin Kinchin says:

    So after you steam your veggies and put them in a jar, they won't go bad or leave a bad smell? I tried to eat them right away so they won't taste bad.

  74. frednel creer says:

    For the zuddle recipes you've made, would cucumber be a great substitute??

  75. Joe Denly says:

    Diet Plan called Fenoboci Diet Plan kept appearing here on a lot of videos and I thought they were scams. However after my buddy follow it, and finally lost plenty of weight by using it without starving herself. I'm persuaded. Don't take my own word for it, search for Fenoboci Diet Plan on google.

  76. Online Nepal says:

    Guys. lost tons of weight does not need to be hard (I used to feel it
    did). I will give you some advice now. Get a popular diet plan called
    Fenoboci Diet Plan (just google search it). Thanks to it I've lost a lot
    of weight. I shouldn't even be talking about it cause I don't want a
    bunch of other guys out there running the same game but whatever. I'm
    just in a excellent mood today so I will share the wealth haha.

  77. MsVelvetDream says:

    the idea of eating on Friday potatoes baked on Sunday really terrifies me O_o… "healthy" means "fresh". of course we don't have enough time , but I'd rather recommend to cook all the dishes and then freeze them and store frozen. That'll be more safe.

  78. jojolacrosse says:

    These are great for a beginner! Could ou tell me what size mason jars you put the sliced raw veggies in?

  79. Zed J says:

    not sure about the roast chicken or the washed prepped strawberries mine go bad after 3 days in fridge

  80. D.R. Q. says:

    These are some great ideas – thank you!

  81. IN THE WOLRD says:

    Book values and Naderithdt for Eating Healthy
    Download Link( http://goo.gl/BC73Dd )

  82. J Homs says:

    Could you use chicken breast instead of a whole chicken? what are the pros and cons?

  83. Claudia Almeida says:

    Very healthy

  84. Entertainment channel says:

    You are AMAZING 😃

  85. Hannah Gill says:


  86. Kayleigh Louise says:

    absolutely love this … liked this video and subscribed and I will definitely be doing this meal prep on Sunday 😀 Thanks x

  87. Shelia Chase says:

    After my mate shared with me about the diet program “sowo hope site”, I looked for on Google and when I found that, I lost more than 12 lbs in just a couple of weeks. I’d advise this system to everyone who’s searching for a really powerful plan.

  88. Kristi Rodriguez says:

    Quick question: Would you suggest I make two whole chickens if cooking for myself and my husband? Trying to get my portions right. I guess it also depends on the size of my chickens. Love your videos by the way!

  89. Jessica Sevilla says:

    This really is the type of video that hasnt ever been made on YouTube, but it is something that I've been trying to implement for a while now. Thank you for sharing your process. It was fun to watch! 😀

  90. Sarah P says:

    do the raw veggies get soft or soggy?

  91. Terri Chalnick says:

    This awesome, please do more of these!!!

  92. Parker says:

    HHS 231 made watch this

  93. Elzenberg says:

    I do love your receipes, but I would take issue with preping food for the whole week. I would not touch any food cooked two days earlier. I prefer to spend 45 min. every day and have my food freshly cooked.

  94. Marge Pellew says:

    Thank you. Excellent ideas!

  95. KAF says:

    anyone here for their bewell assignment :*)

  96. Derpy Woodoo says:

    Go Beavs?

  97. boonavite says:

    How long do chopped bell peppers and cucumber keep? I store my chopped cucumbers in diluted vinegar water for crispness, but bell peppers seem to go slimy really fast.

  98. Jaymes Photography says:

    Very cool. Thanks college

Leave a Reply

Your email address will not be published. Required fields are marked *