Healthy Meal Prep | Week 3



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WEEK 3 MENU

Balsamic glazed chicken
Roasted red skin potatoes
Roasted asparagus
Red cabbage slaw
Carrots, celery and cherry tomatoes
Cottage cheese fruit cups
Turkey cheddar roll ups

WEEK 3 SHOPPING LIST

PRODUCE
garlic
rosemary
red skin potatoes
asparagus
red cabbage
kale
celery
carrots
cherry tomatoes
lime
honeydew
grapes

DELI
oven roasted turkey, sliced
cheddar cheese, sliced

BUTCHER
boneless skinless chicken breast x3

GROCERY
chicken broth
balsamic vinegar
honey
orange juice

DAIRY
cottage cheese

WEEK 3 RECIPES

Balsamic Glazed Chicken Breast
2 tbsp olive oil
3 chicken breast, boneless and skinless
½ cup chicken broth
3 tbsp balsamic vinegar
2 cloves garlic, minced
1 tbsp honey
1 sprig fresh rosemary, chopped
salt and pepper

Season chicken breast with salt and pepper.
In a small bowl, combine chicken broth, balsamic vinegar, garlic, honey and rosemary.
Set aside.
In a large skillet, heat oil over medium high heat.
Place chicken topside down in skillet and cook until golden, about 4 minutes.
Flip chicken and cook for an additional minute.
Pour balsamic mixture over chicken, reduce heat to low, cover and simmer for approximately 10 minutes or until chicken is cooked through.
For best results, flip chicken a few times through cooking process.
Serve immediately or store in the refrigerator for up to 4 days.
Enjoy!

Roasted Red Skin Potatoes
5 red potatoes, cubed
2 tbsp olive oil
1 sprig fresh rosemary
1 tsp garlic powder
salt and pepper

Toss red skin potatoes in olive oil, rosemary, garlic powder, salt and pepper.
Pour onto a baking sheet.
Bake at 375°F for 30-40 minutes or until potatoes turn golden brown. Flip once during cooking.
Serve immediately or store in the refrigerator for up to 5 days.
Enjoy!

Roasted Asparagus
1 bunch asparagus
1 tbsp olive oil
salt and pepper

Lay asparagus on a baking sheet in a single layer.
Drizzle with olive oil and season with salt and pepper.
Bake at 375°F for 15 minutes.
Serve immediately or store in the refrigerator for 3 days.
Enjoy!

Red Cabbage Slaw
2 cups red cabbage, shredded
2 cups kale, shredded
2 tbsp canola oil
¼ cup orange juice
½ lime, juiced
2 tsp honey
salt and pepper

In a large bowl, combine red cabbage and kale.
In a small bowl, combine oil, orange juice, lime juice, honey, salt and pepper.
Pour dressing over salad and toss to coat.
Serve immediately or store for up to 5 days.
Enjoy!

Cottage Cheese Cups
½ cup cottage cheese
½ cup honeydew, diced
¼ cup grapes

In a small mason jar or container, layer cottage cheese, honeydew and grapes.
Serve immediately or store for up to 5 days.
Enjoy!

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36 Responses

  1. Crystal Lim says:

    I just tried the Balsamic Glazed Chicken! Fantastic and yummy! Great recipe especially for weight loss… Love Ya!

  2. so so so so useful! Thanks for sharing

  3. God Bless you for sharing all these lovely ideas with us…It makes life and eating healthier easier..Bless you!!!!

  4. I think I'm addicted to your channel ?. Your videos are short and super informative. Thank you !!

  5. Yael Frid says:

    I just discovered you ,you are amazing ,you don't go on and on and on ….your videos are perfect and to the point ,easy ,option for everyone ,and beautiful ,thank you so much for sharing ,great great job ?

  6. hey if I may ask where did you store all the meal through the week?

  7. Man you are really inspiring me to do this! I love how simple everything is. It makes me feel like I can actually do it. Meal prep seemed so overwhelming until I watched your videos. I really think this will benefit my family. Thank you so much!

  8. I love you i'm just kidding but you shows really good

  9. Johanna JNL says:

    will cutting the veggies (for veggie sticks) ahead be less nutritious than cut when u serve them?

  10. has anyone tried making the chicken?

  11. Kaisa Nylund says:

    Loved this menu!!

  12. John Pang says:

    i can't wait to prepare all ,thnx for making my life easy<3

  13. elena sal says:

    Thank you girl!!!!!! You are amazing and so inspiring ❤️❤️

  14. ryanaf2009 says:

    I love your videos, but 170 degrees for chicken breast (especially before resting) is poultry blasphemy.

  15. can we substitute anything else for chicken broth?

  16. DIY Femme says:

    Any tips for storing roasted asparagus? Every time I store leftovers of asparagus they end up all limp in the tupperware.

  17. this si my favorite one! thanks for share, this is so helpfull now i'm in college !!!

  18. Your so inspiring as a man cooking is not my favorite thing but you have really been help me thank you so much.

  19. I adore your meal prep ideas! Ingenious and delicious <3

  20. Tara Tilotta says:

    I really want to start doing your meal preps, but are you sure, meat such as chicken and fish can last for up to 5 days in the fridge? I always get nervous eating it after day 3. And the veggies, once cooked, do they hold up as well for 5 days? 

  21. You can speed up the potato roasting by covering them with foil so you can kind of steam them

  22. You always wear blue!

  23. lika951 says:

    Where can i buy mason jars in Mexico ? :(

  24. It is like a dream!!! n_n I will cry… I allways hoped that this would be possible. You inspired me! Thanks a lot!

  25. Triathe says:

    Do you eat the chicken and potatoes cold or heat them up through the week?

  26. maya lee says:

    love to watch what u make to eat every week… just by watching what you had to make to eat every week.. I had lost 8 pound…thanks

  27. Paavan Patel says:

    Great info and to the point. The only other thing I'd like to see is a cost estimate for all of these groceries. Thanks!

  28. Hi I can't find the link to other chicken Brest recipes. Thanks

  29. the only way really, is to eat for health and exercise and the weight will come off without it being too difficult!

  30. Wing2000Man says:

    thank you for sharing! I've never cooked anything but I'm ready to give it a try now. My question is: Can you please prepare something where I don't have to use an oven? Because I don't have one :

  31. Love the videos, they are really healthy and yummy looking….i love the suggestions on the healthy snacks while waiting for dinner. 

  32. Thank you for those great meal preps and for the shopping list. I just bought the ebook because I expected to find the amount of all ingredients in it. Would be great and really useful, if you could add that to the shopping list.
    Thx and have a good day!

  33. taz0914 says:

    Calori counts per serving would be amazing!

  34. krati golash says:

    You & your recipes are amazing 🙂 Thanks for sharing all this, inspired by you I am learning to incorporate Salads & Smoothies in my meals & keeping cut vegetables for snacking :)

  35. Anna John says:

    1 word "HELPFUL"

  36. Kristin D says:

    Please do more of these!!!! They are so helpful!

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