Healthy Meal Prep | Week 1



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This week I’m sharing a brand new Meal Prep Menu to help you eat healthy all week long!

Recipes for this week listed below!
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WEEK 1 MENU
Baked salmon
Long grain and wild rice
Sauteed spinach
Mediterranean salad
Carrots, zucchini and cauliflower
Pineapple and mango
Trail mix

WEEK 1 SHOPPING LIST

PRODUCE
lemon
garlic
parsley
baby spinach
cherry tomatoes
yellow pepper
carrots
zucchini
cauliflower
pineapple
mango

DELI
kalamata olives
feta cheese

SEAFOOD
salmon fillets x4

GROCERY
brown and wild rice
vegetable broth
olive oil
white wine vinegar
Greek seasoning http://bit.ly/1jmw9c4
salt and pepper
walnuts
almonds
dried cranberries
raisins

WEEK 1 RECIPES

Baked Salmon
4 salmon fillets
1 tbsp olive oil
½ lemon, juiced
1 clove garlic, minced
fresh parsley to taste
salt and pepper to taste

Place salmon on a parchment lined baking sheet.
In a small bowl, whisk olive oil, lemon juice, minced garlic, parsley, salt and pepper.
Pour over salmon fillets and allow them to marinate for 15-30 minutes.
Bake at 350°F for 15-20 minutes.
Broil on high for the final 1-2 minutes.
Store in the refrigerator for 3-4 days or freeze for up to 6 months.
Enjoy!

Sauteed Spinach
3 cups baby spinach
1 tbsp olive oil
1 clove of garlic, minced

In a large frying pan, heat oil over medium high heat.
Add garlic and cook for 30 seconds.
Add spinach and cover.
Cook for 2-4 minutes, stirring occasionally.
Store in the refrigerator for 4-5 days.
Enjoy!

Mediterranean Salad
2 cups cherry tomatoes
1 yellow pepper
¼ cup kalamata olives
¼ cup feta cheese, cubed
1 tbsp olive oil
1½ tbsp white wine vinegar
1 tsp Greek seasoning http://bit.ly/1jmw9c4
salt and pepper

Combine ingredients in a large mixing bowl.
Store in the refrigerator for 3-4 days.
Enjoy!

Trail Mix
1 cup almonds
¾ cup walnuts
¼ cup dried cranberries
¼ cup raisins

Combine ingredients in a large mixing bowl.
Enjoy!

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35 Responses

  1. Omg! I just discovered you and you are a heaven sent! Love EVERYTHING about your channel!?? Thank you!!

  2. LOVED that little mango trick with your cup girl!!!!

  3. syeda tahea says:

    omggg I love ur recipe I need to make this one day

  4. hey girl!!! love your videos!!! i was wondering where you get your mason jars from? is there a wholesale website?

  5. Amanda S. says:

    What would you suggest as a substitute for Kalamata Olives?

  6. Jennifer W says:

    DG, you're phenomenal, thank you for all your great ideas. I'm going to try meal prepping for my whole family – individual instead of whole meals, so that everyone can make things as they need. Besides, my husband doesn't like fish and has different needs than me, for example.
    Anyway … I'm not used to brown rice yet. Can I use a rice steamer to make both white and brown rices, and then blend them?

  7. EndPur says:

    Great Video ! Thanks

  8. Patsy Khan says:

    lovely you are making my life easy hahah

  9. Where do you get all your different size Mason jars?

  10. this video made me hungry I'm starting a diete

  11. Angela Ng says:

    Am i the only one who can't find the smoothie recipes? why don;t i see them on her instagram?

  12. What can i sub the feta with for the salad? Thanks 🙂 Planning to prep this whole menu for next week… first week back to classes love love this series

  13. MB Makeup says:

    Will the salmon hold up for a week?

  14. ally says:

    2016 my very dear

  15. maria noto says:

    Just found you..love your channel

  16. Cydney Shain says:

    love these ideas

  17. Please do this series AGAIN!!!!

  18. Tonia C says:

    Help I love the ideal but have no teeth is there away to soften the veggies before i store them?So that i can eat them.

  19. Ang Phillips says:

    Hello have u ever made a tandoori chicken or the spice I found one a bulk barn that is awesome but it's mystery spice. Haha

  20. JooJooHappy says:

    ABSOLUTELY LOVED THIS!!!!! XOXOXOXOXOXOXOXOXOXOXO

  21. Is this suppose to be for only one person?

  22. feeling so nostalgic 😀 I discovered this channel on New Year and I've been cooking my own food ever since :D

  23. Jason Jets says:

    Could you please do this series again for 2016? I really need it.

  24. StarleePie47 says:

    Raw cauliflower? Yuck!

  25. erica matty says:

    So how did you cook the rice? how much, how long? It is the only thing not in the description box. I always seem to mess up rice.

  26. can you freeze samon

  27. Sami Curran says:

    I watched this whole video whilst eating a big chocolate cookie haha. The irony!

  28. I just love you! lol You make cooking super enjoyable!

  29. when prepping celery and carrot. cut little slits in each end of the strips put them in a tight container and add ice cubes . This causes the ends to curl and look pretty and kids love them. My grandmother told me that trick and it was the one way I would eat raw carrot sticks. :)

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