Meal Prep 101 ๐ŸŒฎ How to Meal Prep for Beginners, for Weight Loss, Muscle Gain & on a Budget!


Hey guys welcome back to my channel! Today we’re going to talk a little bit about meal prep. What is meal prep? What are the benefits of meal prep? Who should be doing meal prep? And why it might be a good option for you. I’m also going to include a recipe that i think would go really well for your first time doing meal prep because it’s stupid easy and it might just make the transition a little bit nicer for you. So let’s get started! So what is meal prep? Meal prep or meal preparation is basically the act of making a bunch of meals all at once so that way if at any point during the week you are feeling like especially lazy, you don’t really want to cook or you’re feeling particularly tempted because all of your co-workers have decided to go out and get donuts for the office and you’re like “I’m trying to be healthy!” meal prep kind of helps you, because it allows you to be a little bit lazy, or have food prepared if your co-workers do bring in massive amounts of donuts. You can meal prep breakfast lunch dinner and snacks and pretty much anything in between that isn’t covered in those four categories. I don’t even know what wouldn’t be covered in those four categories. Drinks? You could meal prep drinks I guess. For example, if you are somebody who just is not a morning person, you find it really tough to get out of bed in the morning — let alone make breakfast that is supposed to be healthy every single morning — having prepared meals in the fridge that you simply throw in the microwave or really quickly heat up kind of allows you to get those extra couple minutes of sleep. So what are the benefits of meal prep? Number one, meal prep allows you to have food that’s ready to eat during a busy work week, or during times where you just really don’t want to cook. Number two, it allows you to be a little bit healthier because you’re essentially making a lot of homemade food ahead of time instead of going out to eat or instead of getting fast food or anything else. Number three, if you are trying to achieve a goal with your body, whether that goal is fat loss or weight loss or even weight gain or muscle gain, measuring out all of your meals within a set period and the macronutrient breakdown and the caloric breakdown of those meals allows you to more easily achieve your goals. For example, in a totally hypothetical situation, if my goal was to lose weight or to lose fat and I had a 1500 calorie goal per day to reach a caloric deficit to make that goal happen, I could very easily prep three meals ahead of time that were 500 calories a pop. Having those meals pre-measured, pre-made, pre ready to go suddenly makes that goal a little bit easier to achieve. And number four, it’s actually really budget-friendly. If you have given yourself a budget for the month or the week, meal prepping ahead of time makes it very easy to stay within your budget because, again, if you prepped meals, you’re probably not exactly itching to go out to eat during the day which is obviously more expensive. So who exactly are the people that would benefit the most from meal prep? If you fall into any one of these five categories, meal prep might be for you. If you’re trying to lose weight, if you are trying to gain weight, if you are just trying to be a little bit more healthy and eat out less, if you’re trying to save money, or if you are just a particularly busy person, meal prep might be something that you want to try. So with that all being said, let’s just jump into the meal prep! So the first and probably the most important thing you will need for meal prep are meal prep containers. I just got these containers from Amazon and I really, really like them because they are bpa-free, they’re freezer friendly, they’re dishwasher safe, they’re microwave safe, and they are inexpensive. But one of my favorite things about them is that they’re stackable, which is great if you’re doing a lot of meal prep and you’re gonna be taking up a good amount of space in the fridge or freezer. By the way, every time you see the little star-burst in the lower left-hand corner, that means this product is linked in the description bar below, so you can go check them out if you want and purchase your own if you want to. The next thing you’re going to need for meal prep is obviously your kitchen utensils, in this case you’re gonna need a crock-pot. And if you are tracking your macronutrients or your caloric intake for the day, I would also recommend getting a food scale for just more precise tracking. Now, let’s get started preparing our meal. As a general rule, I like to cook things that I know that I will like as leftovers. If you don’t really like something as a leftover, it’s probably not the best thing to be making for meal prep. Here, we are going to be making crockpot salsa chicken along with some cilantro lime rice. This is perfect for burritos, for tacos, tacos salads, enchiladas, quesadillas, and a ton of other Mexican entrees. Before we jump into it I just want to let you know that the full written-out recipe is in the description bar below, along with a link to this recipe in MyFitnessPal. So if you use myfitnesspal, you can just log this recipe, it’s already ready to go, and you know the exact macro and caloric breakdown of this meal. First, I’m going to be trimming the fat off of some chicken thighs and then I’m just going to throw them directly into the crock pot with some salsa. You’re going to cook the chicken on high for six hours, and remember when you’re cooking raw chicken, you have to make sure that the internal temperature gets above 165 degrees Fahrenheit, so that way you know its safe to eat! When roughly two hours remain on the cooking time and the chicken is delightfully falling apart and super tender, you’re going to add garlic, onion, bell pepper, corn, and black beans to the crock pot. I like to use my kitchen scale to measure each one of these ingredients down to the gram because that way I get the most exact macronutrient and caloric breakdown of the ingredients that I’m individually adding. Once all of those ingredients are added to the crockpot, give it a good mix and then cover everything with another jar of salsa. Allow to cook for the remaining two hours. When the crockpot is done, it is time to prepare the cilantro lime rice. Here i’m using basmati rice but you can substitute with other rices or even cauliflower rice. Boil two cups of basmati rice with eight cups of water and two small bay leaves uncovered. Cook for roughly 12 minutes. While the rice cooks, chop up a small bunch of cilantro and juice one lime. Drain the rice with a mesh strainer and move back to the pot or into and fresh bowl, whatever you prefer, add the cilantro, a dash of salt, and lime to taste. I ended up using about two-thirds of the juice from that one lime, but your preferences might be different so make sure you taste it and try it and see if you like it how it is. Now that the food is all cooked, lay out your meal prep containers and prepare to fill each one of them. This particular recipe will make six meals. If you want to be exact, you can use your kitchen scale to measure out exact amounts in each meal prep container, but I pretty much just eyeball it. I’ll start with a scoop of rice per container, and add a little bit more to each container until there’s none left in the big pot. I’ll typically need to move rice between containers if there’s one that is definitely lacking just to even things out a little bit. That’s pretty normal. Next, the exact same thing is done with the salsa chicken. One scoop per container until every container is roughly filled evenly, and there’s no chicken left in the crockpot. Before storing your food, try to wait until the food is cooled off, or at least not steaming. This will help prevent unnecessary moisture from getting into the containers before sticking them in the fridge or freezer. When it comes to storage, I like to store several meals in the fridge so that they’re ready to be eaten whenever, without thawing. The rest will go into the freezer. So here, I have three meals going into the fridge, and three meals going into the freezer. When one meal comes out of the fridge to be eaten, I move one meal from the freezer to the fridge to compensate. So I hope you guys enjoyed this video! If you did make sure you give it a big thumbs up, and subscribe if you haven’t already, and in the comments down below let me know what are your favorite meals to meal prep. I love meal prep, and I feel like I just need to give a lot more recipes a lot more tries. I hope you guys enjoyed, and I will see you next time! Bye!

86 thoughts on “Meal Prep 101 ๐ŸŒฎ How to Meal Prep for Beginners, for Weight Loss, Muscle Gain & on a Budget!

  1. I cannot meal prep because i do not like left overs. I wish i wasn't so picky sometimes. For work i always take Sandwiches or yogurt with Granola. I don't remember the video but you made some peanut chicken that looked AMAZING and would love the recipe.

  2. Love this I want to try the recipe, I have a hard time meal prepping cause I can only eat left over sometime depending on what it is and if then it's hard to eat it more then 2 times in a week! But cause my celiacs I meal prep breakfast that I have no problem doing, and smoothies!

  3. I love this, Caty, and look forward to more. This looks wonderful but I will have to adjust it for my bean protester. Yup I have one son who doesn't eat beans. Thanks for the recipe. Maybe I didn't catch it but did you put how many ounces is considered a serving. this is helpful to know. thanks

  4. This was fantastic! Loved everything about this video – from the content and explanation and the editing. Looking forward to more!

  5. I will give this a try!!! I like to double healthy soup or chili recipes and load up on the veggies and chia seeds, plus my kids will eat them and they freeze wonderfully! White chicken chili is a great choice, and our favorite.

  6. This is a great idea for having meals on hand. I'm single, older (retired) and find it so hard to cook for one. The idea of having meals in the freezer is so much better than having a bag of popcorn. (which I do quite often). I like to make a pot of chili and freeze it in individual serving containers. I'm looking forward to getting more recipes that freeze well. Good job on the vlog.

  7. Great job, Caty. Meal prep is so easy and much better than grabbing something so unhealthy just to be quick. So much food in here with so little calories! Been meal prepping and eating healthier for about 4 months-ish. I followed River down that road. I must say, it's the best thing I've done for myself. Super great info. Thank you!!

  8. I love meal prepping. In the summer time I will wake up super early on a Saturday morning to cook all our meals through the week. I have noticed that is doesn't just cut down on my food budget but my electric bill to.

  9. Loving your videos for your new channel so far, such great quality and awesome editing! I really like how you took the time to write out the exact calories and such, I know a lot of people will like that. Can't wait to see more video's!

  10. I really need to do this. I've made salsa chicken before for quesadillas, tacos, taco salad etc but never over rice and I've never added corn, beans and onion too it. I'll have to do this!

  11. so I recently came home from my trip and I was catching up on your culpficiton channel and I was waaaaaayyyy behind and as I was watching I remember ima comment on her channel and ask Caty if she could possibly in her vlog record a meal prep snippet cause I want to start doing meal preps and I don't know where to even start ! and as I watched your vlogs you mentioned you made a new channel and long and behold lol you made on of the videos that I was gonna ask if you could do ! which is awesome ! thank you so much and please please make more meal prep videos !!! thank you !

  12. Great video! A few questions: Does the food lose some taste? Is it safe to do this with meat/fish/rice- how do you reheat everything? Are there any foods that once cooked don't store well in the freezer? Thanks! x

  13. I do a simple chicken bowl. Baked chicken with lemon pepper in the oven. Cilantro lime rice. Lettuce, black beans and corn. And the day I eat it I put a buffalo ranch on it to dress it a little. It's really yummy!

  14. If you don't want to do rice, or want to change it up just keep the salsa chicken by itself and put it in tortillas somedays, rice some other days, on a lettuce taco salad other days. ๐Ÿ™‚

  15. Hi love the videos I want to follow you subscribe and share your content with people with stomach acid issues, depresion .. so gluten free diet.I have 5,000 patient that could benefit…

  16. one of the things we subscribers look out for is getting replies. and u r among the very few who reply to each and every comment…
    first time seeing your video…subbed already…i love the way u presented everything…i can surely say you are going to make this channel a million subscriber channel and much more…keep it simple like this one…and see the numbers go up..
    in love with this video…
    u r just too sweet and humble!

  17. love this please keep them coming your an inspiration to get going and to get up and start! mom of three over here says thank you ๐Ÿ™‚

  18. That recipe looks AMAZING. I find myself bored with meals when i meal prep bc plain chicken is not my favorite thing to eat daily lol so im definitely going to try this out!

  19. You made it look so easy. Thanks for the recipe. I'm low carb so I might try this with riced cauliflower instead.

  20. I love that your meals aren't boring. I feel like there are so many meal prep videos out there and they are never appealing or are bland. Also, I was looking for more meal prep videos from you and I'm sad that you don't more. With that being said, make more pls! ๐Ÿ™‚

  21. heyy love your video.. just wondering what editing software do you use to edit your videos and is it free? And what camera is your footage filmed on? Thanksss in advance keep up the good work

  22. Awesome ! Thanks so much for this video. I bought everything I need for the recipe, will be making tomorrow ๐Ÿ™‚

  23. this is sooooo good I just made it and I'm inlove wit it I put lemon juice in my rice tho THANKS SO MUCH๐Ÿ–’

  24. I'm doing insanity. Can I substitute this meal prep instead of using their recipes? Or does it hurt the effectiveness?

  25. Thanks for sharing your meal prep ideas. My favorite meal prep is Sloppy Joe. We cook 5lbs ground beef and use it for tacos, nachos and wraps. ๐Ÿ˜Ž๐Ÿ˜†

  26. When you meal prep it is better to do everything separated and the mix different things so you don't eat the same food the entire week.Like cooking your protein,your sides and your veggies and the do different combinations.

  27. Just came across your channel via the beginner runner video, it's amazing and you deserve more subscribers! Great advice when it comes to choosing the right meal to meal-prep. I'm usually drowning in potential recipes, but I have a very clear idea of what the perfect "leftover" meal would be that I could easily eat…well, all the time! Keep up the great work ๐Ÿ™‚

  28. You had me on this recipe, until you said cilantro lime rice…. I HATE that shit, (cilantro…yuck!) and it seems everyone is obsessed with this shit in their recipes!! YUCK!!! Sorry….. but, can't you offer us good recipes without that horrible stuff??!! please?

  29. Hi there , I just joined your channel recently. Actually you changed my idea about meal prep and I've started cooking my daily meals. thanks a lot for your episodes and information

  30. Loved this video! Thanks for sharing! I am new to meal prepping and have a real question for you. Why go through the trouble of being SO EXACT weighing grams (which is pretty precise) if when you are putting the meals together you are only eye balling portions? Each container won't be the same in macros? Seems to me that, that defeats the whole purpose of weighing grams. Thanks in advance for answering. BTW I just subscribed to you. Thanks again!

  31. Hey guys! First of all, I'm SO happy that so many of you found this video helpful! Second of all, there are more videos like this to come, so if you haven't subscribed already, feel free to do so! โค๏ธ If you're curious about my day-to-day life as well, I invite you to come on over to my vlog channel and hang out! Things are about to be changing like crazy in my personal life (moving, new jobs, and just a fresh chapter in my life), so those vlogs are going to be a roller coaster for sure. You can check out the vlog channel here: https://www.youtube.com/culpfiction

    Happy meal prep-ing!

    Caty

  32. Caty, this is a fantastic video and thanks for the links-going to try this out. do you have anymore recipes ?

  33. I guess this video for retarted people or 7 y.o. kids, so you can skip first 4 minutes unless you want to hear obvious things

  34. Has anyone converted this one to an instapot recipe? Looking for some hints as we have something going on this afternoon. If you have what are the times and how did you do it?

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