$57 Healthy Meal Prep on a Budget at Sprouts!


(upbeat music) – Hey munchies, welcome to
the channel if you’re new, I’m Alyssia and I am super excited to share this meal prep video with you. So many of you have
asked for a sprouts video and this one is special
because I’m sharing a healthy meal prep for the week for two people where I
spent under 60 dollars, and bought my meat organic
and most of my produce. Sprouts partnered with me
to make this video possible and I am not gonna lie,
I’m stoked about that because it’s an amazing
grocery store that I love to shop at for healthy,
natural and organic foods, and the prices are great, as you’ll see throughout the video, with my 60 dollars, I bought all of the main ingredients but just so you’re clear,
that doesn’t include any condiments or pantry items
that I already had on hand. Let’s start with breakfast, oh man, these flourless zucchini, carrot and oat breakfast muffins are were it’s at. It’s a blender muffin recipe meaning it pretty much can’t get any easier. Into a food processor or blender go some spotty bananas
which are much sweeter, I had one on hand from last week, some applesauce, rolled oats, now if you don’t know, sprouts
has an amazing bulk section it’s one of the things I love most. Buying in bulk means you
can get what you need and only pay for that,
so you’re saving money, and not wasting food. I got the rolled oats there
for only 79 cents per pound for the amount I needed
it was only 53 cents. I also add eggs. Honey, and sprouts has a great
sustainably sources honey that I love, creamy peanut butter, which is generally more affordable, but you could also totally use almond or any nut butter you prefer. Vanilla extract, cinnamon, baking powder, baking soda, salt, and milk of choice. I went with almond to
keep them dairy free. Blend it up! Then I remove the blade,
or you could transfer it to another bowl if needed, and just mix in some grated carrots, zucchini,
and walnuts for texture, and of course a boost of nutrition too. I use an ice cream
scoop to get the mixture into the sprayed muffin tin evenly. And into the oven it goes,
at 375 degrees Fahrenheit, for about 18 to 20 minutes,
until golden brown. Cool before enjoying. Oh man, these are
wholesome and satisfying, they’re like a breakfast
bread in muffin form, with natural sweetness from the carrots and veggie goodness of course. And these will last
five days in the fridge making them great for
your weekly meal prep. For lunch, I’m doing
sesame chicken two ways. One of the ways I keep
meal prep less stressful is by keeping my proteins to a minimum because they’re the most
expensive and the most work. I use sprouts organic air
chilled chicken thighs, air chilled means there’s no water added, which keeps the real natural
flavor of the chicken and juices, I used thighs because I think the fat provides more flavor, plus it’s more affordable per pound, but they have air chilled
chicken available in breast and drumsticks too, it’s always fresh, never frozen, and it’s
more flavorful and tender with a much crispier skin when cooked, which I’m gonna show you right now. For the sesame chicken, I
first combine tapioca starch with water, this is going
to help thicken my sauce and mixing it with water
first helps keep it from being clumpy so it
integrates more easily. You could also use aerobic
powder or corn starch. I add oil to a scalott over
medium high to high heat to get it going, and then
add the chopped chicken and cook until browned and crisped around four to six minutes. I have got to say, the air
chilling really does help, especially cooked over the stove, but it’s also great roasted in the oven. Remove that chicken for now
and get the sauce going. I add sesame oil to the pan, Sprouts has a great oil section too, along with some fresh garlic, ginger and a small pinch of red pepper flakes. Cook for 20 to 30 seconds until fragrant, and then add a splash of chicken broth. Honey, soy sauce, and the
tapioca starch water mixture. In just one to two
minutes it’ll thicken up and then you can return the
chicken to the pan and combine. If it’s too thick, add
another splash or two or broth and cook over low heat
until smooth to your liking. Finish it off with sesame seeds. Wow, sesame chicken can be heavy but this lightened up version
seriously hits the mark. Savory with a hint of sweetness and so much flavor,
now it’s time to use it two different ways for
my meal prepped lunches. The first is a basic asian inspired bowl where I roast up some broccoli
tossed with sesame oil, coconut aminos or soy sauce if preferred, sesame seeds, salt and garlic powder. I did not get the broccoli organic but it is on the clean 15 list meaning it’s one of the produce options that is less likely to
contain pesticide residue. I often do buy broccoli organic, but not always, and if I know
I’m going to budget my money on something else organic that week, like my protein, then it works for me to not get it every time. Honestly, just do the best you can, it’s not all or nothing. I also made some long grain brown rice. I spent less than a dollar buying bulk and getting what I needed for the week rather than a larger, pre packaged bag, and just cooked it up over the stove. Those, paired with my chicken, are a simple but oh so flavorful meal. I love to heat the whole bowl up at lunch but it works cold if needed. My second lunch is a sesame chicken salad. The chicken is already done, woo hoo! So it’s just assembling the salad. I’ve got baby kale, which
will hold up a little better for meal prep than lettuce,
and since it’s baby, it’s much more wild and easy to eat for someone who does
not love kale like me. And I store that separately
from the other components. I’ve also got some cherry tomatoes, try to find the smaller
whole ones if you can, typically organic are smaller anyway, and they are on the dirty dozen list, so I try to buy them organic regardless. But my point was, if you
don’t have to cut them, then they’ll last longer for meal prep. I also have some chopped
red onions and mandarins. Sprouts has mandarins in a can that are stored in pear
juice without added sugar. They’re affordable and
they’ll last a week. I just strain them of the
juice and add them to the mix. Plus, it’s easier than peeling them. I also add some slithered
almonds to the salad so they don’t get soggy
with the other mixture. You can get those in the bulk
section to keep it affordable and only buy what you need to. Next, can’t forget the chicken of course. It’s great in a salad
which wouldn’t be complete without a dressing, I made an
asian inspired vinaigrette. It’s just rice vinegar, olive oil, creamy peanut butter,
soy sauce, sesame oil, honey, minced garlic, I can store that in a separate little container. I linked everything I used below the video if you are curious, and my
salad is ready to store. That dressing is so tasty, and
the salad has great textures. It’s so nice to have a cold meal where I don’t have to worry
about heating anything up when out and about. I do wait to add avocado until the day of, but it is a must for this
salad, a perfect pairing. Plus, avocados were two
for a dollar at Sprouts, talk about a win. Okay, on to dinner, I’ve
got two easy dinners, the first is a vegetarian chipotle chili that I’m making in the slow cooker. I try to not eat animal protein
a few times a week at dinner and this chili is a great way to do that without sacrificing flavor, nutrients, or feeling satisfied. To the slow cooker I add chopped onion, carrot, garlic, canned diced tomatoes, uncooked quinoa, dry
black and pinto beans, which I got the quinoa and
beans from the bulk section, meaning they kept my cost down, I got what I needed, and the
quinoa was less than one dollar because I was able to just
get the amount I needed and the beans were a dollar
29 per pound on sale. And bonus, the great thing
about the slow cooker with beans is you don’t need to soak them. Save yourself the trouble
and just add them dry because they’re going to
cook low and slow just fine. I also add green bell pepper, some adobo chili peppers, chili powder, cumin, and Sprouts also
has a bulk spice section, where you can get those spices you need in your desired amounts, which is awesome because spices are pricey,
so I’ll do this especially if it’s a spice I don’t use often. And lastly I add salt n’ pep and water. This recipe has to cook
the beans and quinoa, so we need a good amount of water, or you can sub some of
that water with broth. And in classic slow cooker
style, just let it go. Four to six hours on high,
or eight to 10 hours on low until the beans are tender. Holy chipotle, it’s so flavorful and I think that’s from using
the canned chipotle chilis instead of the ground spice,
it’s got a bit of heat but it’s not overwhelming,
this doesn’t have any animal protein so
it’s technically vegan but remember, quinoa
is a complete protein, and beans are filled with
protein and fiber too, so this is still super nutritious and of course loaded with veggies. I like to top it off with
cilantro or green onion, a little yogurt or sour
cream or even avocado. That meal is done, and
ready to go for the week. The second dinner is a prep now, cook later kind of meal,
but it could not be easier. I’m making sausage and
veggie soil packets. I actually store this
in the foil for the week and it goes directly into the oven making for, yeah the easiest dinner ever. I start with sausage
which I got from Sprouts, it’s a sweet Italian chicken sausage that is organic and was
on sale this week, nice! Sprouts is seriously always
having some kind of great sale. I just chopped that up from my packets, to a bowl I add brussels
sprouts and butternut squash. Both of these are organic and yes, I could have saved a buck by
cutting the squash myself but no, that’s not fun, you know what happens when I buy a whole butternut squash? It never gets used. So cubes is worth it for me. And I got a ton of garlic cloves because they’re just so good. I simply smash them with a knife to get more flavor out of them. I season it all with oil, salt, pepper, and toss to combine. Then, into the foil it goes. I divide the mixture into four and add a sprig of fresh thyme to each. Them, just close up the pocket, I like to double fold the top and leave some air so
the heat can circulate. You really don’t wanna
let that heat escape. This can store in the fridge
for up to four to five days and then just roast it when you’re ready. Into the oven it goes at
425 degrees Fahrenheit for 25 to 30 minutes, until
tender and dinner is served. Before anyone hates on me for foil, well let’s just be real,
I’m sure it’s too late and now the hate has
already begun but anyway, you don’t have to use it, you can totally just store this in a container
and dump it on a sheet pan totally fine, I like the
foil packet for the ease, convenience, especially for meal prep, and the flavor it empurples
by trapping the heat in the pocket when cooking. The last bit of my meal
prep is just snacks. I got a bag of Fugi organic apples for less than three dollars, apples are another one of the dirty dozen so I opted for organic, as
well as some of these adorable and tasty race cakes by Sprouts, I love spreading some almond or peanut butter on them for a snack. And for anyone interested, I have a link to the clean 15 and dirty dozen lists in the description, if you
want more info on those. And that’s my meal prep for the week, shopping at Sprouts for under 60 dollars. Sprouts really does make
healthy eating affordable and if you’re trying to eat better, they are just such a great option because they have so many things I’ve never seen anywhere else. Thanks to Sprouts for
making this video possible, if you want more Sprouts
and more meal prep videos, let me know in the comments bellow. I’ll see you next week for
a new episode and remember, it’s all a matter of mind over munch.

100 thoughts on “$57 Healthy Meal Prep on a Budget at Sprouts!

  1. Sprouts made it possible for me to eat a meal prep using organic protein for under $57! I hope you get some meal prep ideas from this video! ๐Ÿ™‚

  2. Wish we had a Sprouts near us:(
    I love meal prepping. It's so nice to have dinner prepped and ready to go after work. As always, it all looks delicious.
    Thanks so much Alyssia. Hope you have a nice weekend:)

  3. Thanks again for another great meal prep video! Can't wait to try the recipes, the foil sausage one is calling my name! ๐Ÿ˜

  4. This store looks great! I just checked to see the closest location to me is in Nashville….I live in Chicago. That's a little too far for me to go for groceries ๐Ÿ˜ซ๐Ÿ˜ฅ

  5. I love the orange sesame chicken – and definitely would eat it with the broccoli and the salad! Thank you so much for doing this Alyssia!

  6. I love Sprouts I shop there all the time about Janet chicken all my vegetables potatoes everything Frozen eggs I love it

  7. I'm not hatin' the use of foil. That is a great idea making the packets ahead of time. And clean up is easy breezy!

  8. Video was awesome. I wished that you would use reusable bags or even jars for those bulk options ๐Ÿ™‚

  9. The foil isn't the issue it's the plastic bags you use from the bulk area. They take over 100 years to break down if they ever do. Wish more places let you bring your own bags or containers to use for bulk purchases

  10. Hi Alyssia
    Thank you for all your hard work. I'm wondering if you use black rice at all? I use it now when I do homemade fried rice and I find it gives another flavour level to it. It also can smell a bit beefy if you steam it. I prefer it now to other rice. I did try red rice but didn't like it. Black and Red rice are meant to be superfoods and centuries ago only members of Asian Dynasty families were allowed to eat them.

  11. Hi Alyssia, I just made a veganized version of your honey sesame chicken recipe for dinner last night. It was delicious. I used tofu instead of chicken and used a vegan honey substitute. My husband loved it. I am gonna also veganize your recipe for the sausage and veggie foil pack. I have a recipe for vegan sausage using vital wheat gluten (seitan), I am certain that one would work great as well. Thanks for the recipes ๐Ÿ™‚ and recipe ideas.
    Q: Have you ever considered doing some videos of your recipes, that aren't vegan, and then remake them as vegan-versions. I think that might be a good series of short videos, but I don't know how many vegan viewers or those who just want to cut back on their meat consumption–if there is a demand for that sort of thing or maybe I am the only vegan watching; LOL. Just a thought. Thanks again, love your channel and your channel's energy ๐Ÿ™‚

  12. That chili looks so good! Can't wait to try it! & I am 100% doing those foil packets! I'll just switch the sausage for some vegan sausage. Looks great!

  13. You have all the best stores where you live. We don't have a Sprouts or Trader Joe's. But keep these types of meal preps coming, healthy dinner ideas are very much needed! Thanks!

  14. I adore sprouts, it's where I buy most of my foods. Did yours have the reusable bulk items bags? Those recently came to my store and I love them.

  15. I canโ€™t wait to make & try the muffins! Iโ€™m hoping to send them in my kidsโ€™ lunches this week. I just noticed you have almost 830k subscribers- congratulations!!! Iโ€™ve been with you for a long time, & I see that others are noticing how awesome your meal videos are!

  16. Love these recipes and dang it, I'm GOING to do this meal-prep thing!! (Yeah, I keep saying that and not doing it. New leaf time!) . Thanks!

  17. a little bit off topic but would you happen to know why quinoa gives me a really bad tummyache? I do wash it thoroughly too!

  18. Great video! Please make a video about healthy summer drink choices!!! Or healthy ice cream choices!

  19. You dont freeze any of that?
    I usually freeze my food and I just grabb what I'm going to eat each day.

  20. I just want to give a tip to anyone that is on a limited budget but still wants to eat healthy. As a college student, I've found the "99 cent only store" to be the 1st store I visit when grocery shopping. I know that produce varies among stores and many people wouldn't think of the 99 cent store as a place to buy their groceries but they have a lot to offer! They sell many name brand foods and stores near me have begun selling organic and vegan foods too. I buy items such as bread, organic berries, pineapple, bananas, mangoes, kale, spinach, lettuce, carrots, bell peppers, mushrooms, potatoes, tomatoes, yams, spaghetti squash, zucchini, garlic, ginger, organic apples, 5lb grapefruit bags, quinoa, rice, beans, deli meat, soyrizo, dried pasta, pasta sauce, nuts, seeds, yogurt, almond milk, and much more! I usually only visit other stores to buy meat or special ingredients I need for a recipe. I hope this helps someone!

  21. Omg I LOVVVVE the foil packets. I want a whole video of those that are safe to keep in the fridge for a workweek! I'm concerned about the protein element lasting for 5 days in the fridge, but the veggies are so simple to mix out whatever is in hand! Alyssia, please! ๐Ÿ˜

  22. when you didn't have apple sauce to make this recipe and replaced it with chocolate chips

  23. just wondering if you have thought about using glass jars of fabric bags for bulk products to reduce plastic waste.

  24. I LOVE SPROUTS and just became a fan of your videos! I really find it amazing how you reach to all certain type of "diets" not just one in specific. There are some products that I've been hesitant in buying because I wouldn't know how to combine them while cooking with other foods.

  25. Is sprouts American? I don't have many options here in England, I have Aldi, Asda and Tesco and none of them have a buy in bulk section… You guys are so lucky!

  26. For all those looking at bulk shopping at Sprouts, they do let you use your own containers to avoid plastic! Just make sure you have the container weight in hand so they can deduct it

  27. loved this video! Lot's of organic food with great nutrition. Can't beat the price. Looooove it. Please, some more ideas!

  28. The Sausage Veggie dish was so flavorful and simple! Hubby's exact words were, "This is a keeper"; which is a statement rarely used when I try new recipes. This was so easy and I had 2 packages of sausage in the freezer, that I doubled the recipe and baked 2 sheets of this stuff: one for dinner tonight and one for lunches during the week. Thanks again for this healthy, fast and easy recipe! I just discovered your video series a few weeks ago and am really enjoying them.

  29. I like your videos but you make a lot of meals with seeds from bagel seasoning or sesame seeds. Therr are a lot of people who cannot eat seeds but need low carb recipes

  30. First time watching a video about Week Meal, I'm personally pretty much used to cooking almost everyday and I'm quite reluctant to adopt this plan…
    I had a housemate who often used that method, eating instant noodles or cooking in bulk once every-IDKW… gosh.
    Good video, but it's not my thing alas.

  31. Great video! Just a suggestion whenever a bulk section is available, its really easy to avoid using the single use plastic bag. Same goes for veggies and fruits too.

  32. Hi Alyssia, sorry I've been gone for so long! I'm back and ready to begin eating healthy! Your videos are so motivating and make it really seem like I could do all this! I live in LA and have a Sprouts nearby. I actually haven't stepped in before, but I will be really soon after watching this video!

  33. You have so much available to you than here in the Uk. We have to search for everything.
    Also you have so many different names for products. Shopping is so easy for you.

  34. Can you do a recipe video on soft foods for people who just had their wisdom teeth pulled or for elder people who cant chew very well. Im a nutrition and foods student and this is actually a major issue for people because pureed and soft foods can often taste HORRIBLE, Id really appreciate it and I think a lot of people would also!

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