Healthy Meal Prep That Actually Tastes Good
Recipe Overview
Overview
In this video, Brian Lagerstrom shares three healthy meal prep recipes that are both delicious and satisfying. The first recipe, Korean Beef, is made with ground beef, rice, and a flavorful sauce that combines soy sauce, sesame oil, and gochujang for a spicy kick. The beef is cooked in a hot wok, allowing it to brown quickly and develop rich flavors. The addition of broccolini and bell peppers adds a vibrant touch and nutritional boost.
Next up is a Shrimp and Pesto Pasta, featuring perfectly cooked fusilli tossed with a fresh pesto sauce. Brian emphasizes the importance of slightly overcooking the pasta to ensure it stays tender when reheated. The dish is complemented by sautéed green beans and kale, which add color and crunch.
Finally, the Mexican Chicken dish is a lighter take on traditional rajas, made with roasted chicken thighs, charred peppers, and onions. The chicken is seasoned with a blend of spices and roasted to perfection, while the veggies are sautéed to achieve a smoky flavor. This meal prep is not only practical but also ensures you have a variety of flavors and textures throughout the week.
Overall, these recipes are designed to make healthy eating enjoyable and convenient, proving that meal prep doesn’t have to be boring or bland. Brian’s tips and techniques make it easy to create meals that are both nutritious and satisfying, perfect for busy weeknights.
Recipe Details
Steps & Tips
Add 375g of medium grain sushi rice, 500g of water, and a pinch of salt to the rice cooker.
Heat olive oil in a large wok.
Tip: Use a hot pan to quickly brown the beef and reduce cooking time.
Add 2 lbs of 90/10 ground beef to the hot pan.
Use a ground beef musher to break down the beef.
Tip: If you don't have a hood vent, use medium-high heat to minimize smoke.
Chop 1 lb of broccolini into 400g of pieces.
Slice 2 large red bell peppers into 200g of thin planks.
Smash 4-5 garlic cloves and grate 2 inches of ginger.
Stir fry garlic and ginger in the pan for 60 seconds.
Tip: A deep wok allows for better tossing and stirring without spilling.
Tip: Stir-fry garlic and ginger for about 60 seconds to enhance their flavor.
Add 75g soy sauce, 15g sesame oil, 50g beef stock, 25g rice vinegar, 25g brown sugar, and 75g gochujang.
Tip: Use glass meal prep containers for healthier reheating.
Grab 6 meal prep containers.
Evenly divide the cooked beef among the containers.
Wipe the wok and reheat it over high heat.
Add chopped broccolini and peppers to the wok with a pinch of salt.
Sauté the vegetables for 3-4 minutes, tossing every 30 seconds.
Tip: Cook vegetables until tender but still crunchy for the best texture.
Tip: Adjust cooking time for non-stick pans, as they retain heat differently.
Split the cooked rice evenly between all six containers.
Split the sautéed vegetables evenly among the containers.
Seal the containers and store them in the fridge.
Grab a large pot of water and bring it to a boil.
Add 2 lbs of peeled and deveined shrimp to a bowl with spices and olive oil.
Add salt to boiling water and drop in 1 lb of fusilli pasta.
Drain pasta and add 150g of pre-made pesto.
Tip: Overcook pasta slightly to prevent it from becoming hard when cooled.
In hot oil, add chopped green beans and sauté for 2 minutes.
Add chopped kale to the green beans and stir.
Tip: Char green beans for added flavor and interest.
Cook half of the marinated shrimp in the wok until 75% cooked.
Finish cooking the shrimp and drop them into prep containers.
Season 2 lbs of chicken thighs with olive oil and spices.
Tip: Slice onions thinly for even cooking and better texture.
Tip: You can mash beans instead of using a food processor for a rustic texture.
In hot oil, add onions and peppers, and pan roast for 6-8 minutes.
Tip: Add a splash of water to prevent burnt garlic when cooking beans.
Sizzle minced garlic in oil, then add pureed beans and refry.
Shred the roasted chicken and mix with the pan drippings.
Divide the shredded chicken into the meal prep containers.
Ingredients
Ingredient: Shellfish
→ Substitution: Tofu
Ingredient: Dairy
→ Substitution: Coconut Cream
Nutrition
Skill Level
Frequently asked questions
Below you will find answers to the most common questions about this recipe.
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Interesting Tidbits
- •Using a wok allows for quick browning and high heat cooking, which enhances flavor.
- •Marinating shrimp helps retain moisture during cooking, resulting in juicy shrimp.
- •Overcooking pasta slightly can prevent it from becoming hard and stale when reheated.
- •Rajas is a Mexican dish made with charred peppers and onions, typically served in tortillas.
