Healthy Family Meal Prep for the Week! - Mind Over Munch
HTML-код
- Опубликовано: 4 июл 2024
- Here’s a healthy meal prep for the week for a family of 4! Get creative with slow cooker meals, sheet pan dinners, freezer sandwiches, and bulk overnight oats!
★ SUBSCRIBE for new episodes every Thursday! bit.ly/MindOverMunch ★
★ SUBSCRIBE to our NEW 2nd channel, Eat The Pizza! bit.ly/eatthepizza ★
Learn about my MEAL PREP IGNITE COURSE: bit.ly/2pTwvTy
Meal Prep eBook: bit.ly/2jEztdi
NEW Bento eBook: bit.ly/1nDyR6h
30 Day Email Kickstart Course: bit.ly/2ivSM5t
STUFF From this video:
► 8 OZ MASON JARS: amzn.to/2lEDel2
► 4 OZ MASON JARS: amzn.to/2mpNsG4
► 32 OZ MASON JARS: amzn.to/2pP7oAT
► SMALL FOOD SAVER: amzn.to/2pPAdgJ
► LARGE FOOD SAVER: amzn.to/2q8Ayhv
► POP TOP TUPPERWARE (FOR OATS): amzn.to/2pPq5Em
► SPACE LUNCHBOX: amzn.to/2pPgj5a
► PANINI PRESS: amzn.to/2qJPjEb
► 7 QT RUBBERMAID TUPPERWARE: amzn.to/2qMAnEH
► AIR POPPER: amzn.to/2q8nFnE
► SLOW COOKER: amzn.to/2pPkmyD
RECIPES:
► TUNA SALAD SANDWICH: bit.ly/2q6UtMi
► OVERNIGHT OATS:
1/2 cup oats
1 tsp chia seeds
1/2 tsp cinnamon
1 tsp coconut sugar
1 Tbsp raisins
1 Tbsp sliced almonds
(yields 1 serving, multiply recipe for # servings you need!)
Mix dry ingredients together and store.
To prepare, add a heaping 1/2 cup mixture with 1/2 cup milk (or more, to taste). Mix together and set in the fridge overnight.
► SLOW COOKER CHILI: bit.ly/2r5J9hU
2 lbs chicken breast, cut into 1” cubes
1.5 cup chopped onion
1 can black beans, drained & rinsed (15 oz)
1 can great northern beans, drained & rinsed (15 oz)
1 can red kidney beans, drained & rinsed (15 oz)
2 cans diced tomatoes (29 oz)
1 can diced green chiles (7 oz)
5 cloves garlic, minced
1½ Tbsp paprika
1½ Tbsp chili powder
1 Tbsp cumin
2 tsp dried oregano
¼ tsp salt
⅛ tsp pepper
Add at Time of Cooking:
16oz frozen corn
2 cups frozen bell peppers (or fresh)
Combine ingredients (besides corn & bell peppers) into large freezer bag. Remove air from the bag, seal, and freeze.
The night before cooking, transfer bag to refrigerator to thaw.
After thawing, pour bag into slow cooker with frozen corn and bell peppers. Cook on low 6 to 8 hours, or on high 2 to 3 hours.
Per 1 cup, yields 12
252 cal | 1F | 35C | 26P
► BBQ CHICKEN SHEET PAN DINNER: bit.ly/2pBqOr2
½ lb chicken breasts
1½ cups butternut squash cubes [or sweet potato]
1½ cups brussels sprouts, halved
2 Tbsp low-sugar BBQ sauce (enough to cover)
drizzle of oil
chili powder, salt, & pepper, to taste
Preheat oven to 425°F (220°C).
Place chicken & veggies on a baking sheet lined with parchment.
Brush chicken breasts with barbeque sauce.
Drizzle veggies with oil. Season squash with chili powder & salt, and Brussels sprouts with salt & pepper. Toss to coat.
Bake 30 minutes, until chicken reaches 160°F (70°C).
Per serving, yields 2
273 cal | 10F | 21C | 27P
► SLOW COOKER BLACK BEAN FAJITAS:
6 bell peppers, sliced ¼” - ½” thick
1 can (14.5 oz) diced tomatoes
2 cans (15 oz ea.) black beans, drained & rinsed
2 cups onion, thinly sliced, ¼” or less
2 Tbsp chili powder
1 Tbsp cumin
2 tsp paprika
¼ tsp red pepper flakes
¼ tsp salt
⅛ tsp black pepper
Combine all ingredients in large freezer bag. Remove air from the bag, seal, and freeze.
The night before cooking, transfer bag to refrigerator to thaw.
After thawing, pour bag into slow cooker. Cook on low for 6 to 8 hours, or on high for 2 to 3 hours.
Yields 6 cups (4 servings).
Per 1½ cups serving:
291 cals | 0F | 60C | 15P
☺ Connect with me! ☺
☮ Instagram: / mindovermunch
☮ Snapchat: alyssiasheikh
☮ eBooks: www.mindovermunch.com/ebooks
☮ RUclips: / mindovermunch
☮ Twitter: / mindovermunch
☮ Facebook: / mindovermunch
☮ Pinterest: / mindovermunch
☮ Website: www.mindovermunch.com
★ If you’d like to support our channel directly to help us continue to create great content, check out our Patreon page and consider becoming a patron of the channel. We offer exclusive rewards to thank our patrons! ★
☯ Patreon: www.patreon.com/mindovermunch... ☯
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem. 
Хобби
![Sean Rii, Karyon, Sharzkii - Taungule [My Love] (Official Visualizer)](http://i.ytimg.com/vi/eJoMuypbSzQ/mqdefault.jpg)
Munchies! I have had SO many requests for a family meal prep, so I hope you enjoy this!! Also for those interested- episode 2 of my 2nd channel, Eat The Pizza- launches TOMORROW!! Subscribe now! bit.ly/eatthepizza
This was a great video!
I love your videos. Do you have meal prep for a partys to. I'd like some of that :-)
Mind Over Munch Absolutely love your channel 😁
Mind Over Munch thank you!!!! This was a much needed video and can't wait for more. Love the one pan dinners and slow cooker meals!!!!
Mind Over Munch thanks so much for this video. It's going to be a huge help for school, work and summer. keep the great ideas coming
Is it "killing" anyone else to know how she does the Yin Yang salt and pepper?? 🤔😂
lol!
She said before she uses a toothpick and just takes lots of time to arrange it.
Marisa d'Escoto I missed that part:(
Made me think of the ying yang twins.
Yes we need to find out
This is soooooo helpful...like I'm 16 and have to prepare all the meals for my 7 younger siblings ....and this helps a lot with it...(also it is kind if a ritual in our family to prepare the meals together, and we all watch your vids :))
Wow! That is a lot of work, you are a good sibling to do that :) SO awesome that you watch the channel together, makes my day!! Thank you!
I am not Poppy ! Wow, that's crazy incredible lol :D
I am not Poppy ! Wow. What a wonderful young lady you are😁
I am not Poppy that's a lot of work! You go 😁
Thanks so much for including prep for The whole family!!!!!!
your intros are KILLER HILARIOUS!!
lol! 😅 I was definitely nervous about this one, but it was so fun!
R Oki Agreed👍
OMG that was what I was gonna say ! I'm laughing at 12:30 am
This is extremely helpful. Please continue this family meal prep. So many good ideas. Thank you thank you!
awesome! Thanks :)
Monique M agree! Love the family meal prep.
I'd also like to see more prep& freeze meal ideas.
yes please! keep them coming!
Yes so rare on RUclips and such great ideas! Thanks!!
I've always been wary of meal prepping because eating food cooked 4-5 days ago makes me nervous, but this approach (prepping, but freezing) is great. Thanks for all the tips.
My pleasure, thank you!!
A great way to "meal prep" without cooking g everything ahead of time is to prep all of the components of the meal instead of the whole meal. Cutting down on the cooking preparation is USUALLY the longest part of every recipe.
@@corinawohlfert1787 great tip!
The quality of your videos is unbelievable! Keep up the good work
thank you so much!!
My 7yr old son was just saying he wanted to watch your videos. haha. He likes the special effects. All three of my kids do. This family edition meal prep is VERY helpful! Yay!! Going to do some of these things tomorrow!!
that is so cool! It makes my day!! Thanks :)
💖
A Beautiful Horizon
Genuinely the best edited and well thought out videos on RUclips - so glad I've found you!
Also I have the same Oxo pop storage containers :D (best ones ever!)
thank you so so much! I really appreciate it!
Nice idea on the oatmeal for the week! Much better than the expensive sugar loaded individual packs of instant oats.
Yeah! And so easy to prep!! thanks :)
So overnight oats confuse me....do you heat them in the morning? I don't think I would like to eat it cold...if so, about how long? I have been wanting to try them but was unsure...HELP!!
Yeah, that is what I mean...I don't think I'd like it cold. So I was wondering how it would be if you heated it?
its good warm. mame a small batch try it cold and then heat it up try it then and see which you would perfer. For me I don't p ike mushy oatmeal bso younmay want to adjust the liquid. I also added a bit of granola for some crunch after heating in the microwave for about 40 seconds
Are the 8 oz mason jars large enough to add toppings in the morning and put lid back on and take to work? I don't own any mason jars and want to purchase right size, thanks.
tbh, i watch alyssia's videos 90% bc of the quality content and 10% bc i absolutely love her voice LOL
Ha thank you! :)
Thanks so much for the video! This is exactly what my family and I need every week to get through the whole week. So much food and prepping and cooking. Thanks a lot and please keep these videos coming!
My pleasure, thank you! So glad you found it useful :)
your channel is the best channel ever! I do not know how you do it but you are always getting better and better!
That's such an amazing compliment!! Thank you so much, Patricia! :) :)
This video was very im-press-ive! What a great "munch" of ideas!
LOL! 😂 love itttt
LOVE. Thanks for all the hard work and time you put into these videos. You give GREAT ideas!!!!! Keep'em coming!
I appreciate it, thank you!!
Omg, I homeschool my 3 kids plus my diabetic husband is currently disabled and all I can think of is having meals pre made breakfast, lunch and dinner which means I have more time during week to wash clothes, clean house, pay bills, etc.... love it!!
Freezer sandwiches are genius!
They're so convenient! Glad the idea can be useful for you!
I really appreciate the amazing editing in each video apart from your informative and helpful content! Please keep up the good work Mind over Munch! I'll always recommend you to my friends interested to make a diet change!
Thank you, so glad you enjoy!! Your support is very much appreciated :) :) :)
Fantastic ideas! Definitely going to try all of them!
Yesss! I love all the new things you guys are doing with the style of the videos. Flawless!
Thank you so so much!!
more of these please! these are perfect
ok great! Thanks!
LOVE THIS!!! Would love to see more videos like this! Following this exact plan next week! Snack ideas for my kids are awesome! Thank you!
awesome!! I hope you guys enjoy :) Thanks!
This couldn't have come at a better time! My mother and I are trying to stop from eating out so much so this will be a perfect guideline to helping the family stay on track. Thanks!
awesome!! Thank you :)
Thank you so much for this! Before I had kids, I got so much inspiration for individual meals so this is so great! 😊
More freezer slow cooker meals please! Great video!
great! More to come, and be sure to check out my last freezer meals video because there are a few slow cooker ones there too :)
Loving all the videos! Have you ever thought about doing one about bars (protein bars, luna, kind, etc...) and which ones are your favorite and which ones are pretty much a candy bar? I'd loovveee to see that!!!
yes! I actually did a protein bar review video a loooong time ago where I point that out and compare to candy :)
Awesome!!! I'll have to check the archives :-)
YES!!!!!!! Thank you! LOVE this family meal prep! Now I can drag my husband and son along with me!
haha!! thank you :)
So many great ideas/tips in 11 minutes! Great job as always!
Your intros are the absolute best! I crack up every time!
lol! Thank you!!! I was nervous for this one... 😅
Mind Over Munch
your intros have me laughing so much ..especially this one love it
and this looks really helpful ...I'm gonna show my mom hopefully she likes it
lol! Thank you! :) I hope she enjoys it too!
Yesssss! This was super helpful Alyssia and big thumbs up on the OXO storage container used for the breakfast prep!
Thank you! So glad you enjoyed it!
Alyssia, you are awesome and so inspiring. I am so grateful for all your inspiration, help and tips.
Thank you. For everything!
I appreciate that, thank you!
You make such quality videos with amazing editing and shots. You make the food look delicious and easy to make! I was just wondering how much time you spend on a video like this and do you have anyone to help you?
Thank you so much! We are a small team of 4 people- meal prep videos are the most intensive, and take around 50-60 hours to make, so it really means so much to us when viewers enjoy them :) Thank you for the support!
Hilarious intro! I'm excited to try these! My mom gets so annoyed when my food takes up the fridge, now I can tell her it's for her too lol
lol! That is funny! Thank you!!
Thank you so much for this meal prep! As usually we cannot wait to try your meal prep this Sunday! Your videos are made so professional, educational and funny!
My pleasure, so glad you enjoy the videos here!! I hope the prep turned out well :)
This is so helpful!! I love how you put the ingredients and instructions in the description. Thank you for this awesome video!
thank you! :)
Hummus tuna interest giving that a try
can you please do low carb snack and meals?
thanks for the suggestion :)
I've watched this video like 3 times now. Thank you so much of this video. It helped me get my family all ready for the week. I was fearful of the sandwiches but they were great
The qualities of your videos are insane!!! I’m so grateful I found your channel, THANKYOU SO VERY MUCH ❤️ your videos are wonderfully helpful :)
thanks so much!!
Lol, if only you really WOULD appear after hitting dislike button
IF ONLY!!! 😂
Martin Quang Yes...we would love to have her over, too. Since she could meal prep together with us 😊
Martin Quang There would be so many dislikes from people trying to make her appear 😂😂
not in the noti squad, just on youtube 24/7.
love it!
This is an amazing video! Please make more family food prep like this one. Staying in shape is easier if the whole family is on board. Thank you for providing great content!
Thank you, I'm so glad this video is useful for you!! :)
Absolutely loved this video! especially since grocery day is this following Monday. New meals and time savers Yay!
awesome!! Thank you!
#pizzafam what up!? Come say hi to us tomorrow for Episode 2!!
🙋🏻 I'll be there tomorrow 😜
ok can you be my mom? 😂
ha!
Mom schwom - I want her for my wife!!
This video is my favorit so far! Great ideas, so informative...love, love, love. I am making my grocery list up right now!
This was so awesome! Thanks for doing a family meal prep and please do more 😊
My pleasure, so glad you enjoyed!! :)
Are you and Christian planning to have a family at some point? My husband and I, married 4 years, just began our family. Our little one is 14 months. ♡
That is so amazing, congratulations!! We may someday, we probably should get married first haha 😅😂
I may be biased, since I already love your videos, but I think I was waaaay too amused by your cheesy, "im-PRESSED" pun...
LOL so glad you enjoyed it, too!! :) :)
Me too!!!
Love the clip at the beginning! I have a big family so this is perfect. Thank you so much! You are amazing and I love watching your videos on my spare time!
thank you so much! I appreciate it!!
Your videos are always so creative and original and easy to watch and follow. Thank you so much for everything you do for us!
Thank you, I appreciate that so much! So glad you enjoy :)
I just wanted to let you know that I LOVE your videos and they have helped me live a healthier lifestyle not only though my food but also your positive attitude!!
that is so awesome and makes my day to hear! Thank you for sharing, and thank you for being here :)
Great video! It makes meal planning less overwhelming. Thank you!
girl, you are looking so good the past few videos! and I love the new editing style. keep up the good work!
Thank you!! I appreciate that so much :) :)
This was a great video!! You have really outdone yourself this time. You provided so many new and thoughtful tips. Thank you.
Thank you so so much! I appreciate it!
So helpful especially for those busy weeks! Loved watching this, keep up the awesome work hun😌💕
this was EXTREMELY helpful!! we have a family of six and this was VERY helpful and inspiring. thank you for meal prep ideas for a FAMILY.
so glad you found it useful, thank you! :)
This is actually my first comment on a video & I've been watching RUclips for years but I am so grateful to have found this channel a few weeks ago & have been glued to it ever since- can't believe it's not more well known- thanks for all of the amazing advice & for actually making getting back on track less daunting. Content & presentation is so professional and unique also, & the info is just incredible & so detailed. I am sharing your videos with my family & friends here in Ireland. ☘️
Thank you! I am so grateful for your comment and appreciate you taking the time to leave such useful feedback :) Happy to have you here, and thank you for sharing!
I LOVE this family meal prep. Please do more!
coming soon!
Such a great video!!! I really appreciated this one because it'll work out perfectly for my family of 4. Keep the freezer meal ideas coming, please!
so glad you enjoyed! Thank you!
Another amazing video. I've just started meal prepping and this helps it even more. Love the bulk oats idea and the freezer sandwiches. I loved everything about this video and will try it all!!!!!
Thank you, so glad you enjoyed! :)
Your gift of humor is appreciated!! Keep up the great work, love your passion!!
hahaha, thank you!
These are awesome! Thank you! I'm always looking for healthy/easy/fast meals!
awesome! Thank you :)
LOVE this video! Great ideas for a family!!! Thanks!!
Thank you so much! I have been introduced to meal prep, however it was in a way that was not suitable for a family (the same things every day for a month or two). This is exactly a good way to balance it all out!
thank you!
Love your videos! As a homeschooling mom though, this video takes the cake for me. I'm always looking for ways to be less disruptive to our school schedule and start our mornings easier. Thanks for making healthy meal choices seem so simple.
Thank you! I'm so glad this video will be useful for you!
❤️❤️❤️❤️love the freezer notes this is sooo helpful. More then you will ever know. I’m allergic to eggs I love Greek yogurt.
Informative on what freezes well and what doesn't.
Sense of humour is my cup of tea too.
👏👏👏
thnak you so much :)
Thank you so much for this video. This is perfect for my family of 4. Keep them coming :)
My pleasure, so glad you like these ideas! :)
This is awesome. Exactly what I need. Please do more!
So glad you enjoyed, thank you!
Love the family Meal Prep❤...as well as the other mealprep vids
thanks so much!!
Super awesome meal prep ideas! Amazing presentation! Great production value! THANK YOU!!!
Thank you so much, I really appreciate that!!
Thanks so much for this! I'm in a family of three and while it is easy to triplicate a recipe, this is much easier! I was a complete Food Prep Newbie before I found your channel and now I feel like I can prep like a Pro. Your videos are fun, insightful, simple to follow, and friendly! Unlike other Preppers I've found, you explain everything in a way that educates and informs, without overloading us with inundated details.
My pleasure, so glad these videos are useful for you!! :)
This is really information and helpful, it changed the way I look at cooking meals! Will definitely try your tips, thank you so much!
awesome! Glad you enjoyed it, thanks!
This is an amazing resource!! I'll be doing this in the coming month as I head home to help my parents during some medical procedures. YOU ROCK as always.
YAY so glad this can be useful for you!!! :) :)
love this, definitely appreciate BIGGER prepping ideas.
thank you! :)
Im doing this tonight...perfect timing as Im grocery shopping tonight.
LOVE THE VARIETY!!
You did all the planning for me🎆
amazing!! Thank you and have fun!
Oh my gosh I love this video so much! I really love all the tips especially on freezing sandwiches! And I love the freezer crockpot meals! Thank you 😊
thank you! So glad you enjoyed it :)
I discovered you a couple of weeks ago and I am hooked! Going back to watch all the titles I really like to try and "catch up." You are my FAVORITE!
Awesome! I am so glad you are enjoying :) Thank you for taking the time and being here! Much appreciated and welcome to the channel!
So useful! My mom goes to school and it is a struggle to make lunches for herself, my brother and me! So this video will definitely come in handy! Thx! ❤️
So glad you found it helpful! Thanks!!
Excellent helpful ideas. Thanks.
Your videos are so creative! Not to mention you have lovely recipes and ideas for meals.
Thank you, I appreciate that so much!! Glad you enjoy :)
You make AMAZING content. Thank you for making clean, crisp, easy-to-follow videos. The editing, the shots, love it. I am a big fan of the meal prep videos. More please!
I really appreciate it, thanks! More to come!
I would love to see some basic seasoning formulas to help with my meal prep. You have inspired me to prep my grains, my proteins, my vegetables...but what do I season them with?! Could you do something like # of Sauces/Rubs/Seasonings for Protein...# of Seasonings/Spice Combinations for Grains...etc.
Great! Love the family meal planning!!
I'm so glad you enjoyed, thank you! :)
This is amazing. YOU are amazing. More family meal prep, please! ❤️❤️❤️
thank you!! :) more to come!
This is great! I already do freezer sandwiches at home but you gave me more ideas, thanks!
Awesome so glad these ideas are helpful for you! :)
My favorite video so far! Please do more slow cooker meals. Love them!
That's so amazing to hear!! Thank you, Tracy!! :) :) And thanks for the suggestion :) More slow cooker meals to come!
I was looking for a few recipes to help with attempting to meal plan my family's ridiculously erratic eating schedule.
I'm glad I found this video. Good ideas and they aren't too over the top!
Plus, that Reading Rainbow insert absolutely killed me. Good job with this vid!
thank you! More to come :)
I love this channel so much because it always offers workable solutions. I dont think Ive watched any other channel with such wholesome content compared to this
thank you so much! I really appreciate it
I love this video! It's exactly what I was looking for. Thank you
I'm so glad! thank you! :)
Awesome meal prep vid, thank you very much for sharing!
my pleasure, thank you for being here!
Freezer Slow Cooker meals great idea definitely want to see more
I really liked the over night oats and freezer sandwiches. Thanks!!
thank you :)
This video is awesome! Thank you soooo much for taking the time to make this! It was incredibly helpful and educational for me. I'm a HUGE procrastinator, ESPECIALLY when it comes to planning meals, so this was very motivating for me to really start planning and prepping for my hubby and I throughout the week. Thank you!!! BTW, congrats on your new channel! I love it!
I am so glad you found it useful, thank you for watching!! And thank you SO much for supporting the new channel, we are really excited about it!
This one was fantastic. More please. Will be looking for your ebook
So glad you enjoyed, thank you!! :)
Omg these ideas are amazing!! Thank you ☺️
thank you!
Love love love this!! Thank you!!! ☺️
Thank you Brooke!
LOVE THIS!! Keep these up!!! thank you!!
awesome! Thanks :)
Love all your videos! We are also a large family and the kids watch too. I really enjoy how you do such a variety of diet choices as we are celiac and mostly vegetarian. Great ideas and entertaining as well!!
Thank you! That is so cool that the kids watch, I love it! Thank you for sharing!!