10 MINUTE MEALS - Easy Meal Prep Ideas
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- Опубликовано: 24 июл 2024
- Click to download the Meal Prep Mix & Match PDF! bit.ly/3sxyf4P
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Learn how to meal prep the EASY way with these 10 minute meals for dinner, lunch or breakfast! The key to a quick and easy meal prep is prepping the components for your healthy meals ahead of time, so they’re ready when you need them.
I’ll show you how to meal prep for a week with MINIMAL prep work-because when my healthy meal prep for the week is easy, it’s more likely to be sustainable. Whether you’re looking for quick and easy meals to make at home or you’d just like to make meal prep for beginners a bit simpler, give these 10 minute recipes and 10 minute dinners a try!
I have four different 10 minute dinner ideas, lunches and breakfasts to share: an Asian pork bowl, a meal prep chicken burrito bowl, a simple meal prep salmon salad, and a quick veggie scramble.
Get more info on my Meal Prep Ignite & Kitchen Confidence courses and add your name to the waiting list!
★ MEAL PREP IGNITE mealprepignite.com/
★ KITCHEN CONFIDENCE kitchenconfidence.com/
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RECIPES from this video:
► ASIAN PORK BOWL bit.ly/2vtxTTP
► BURRITO BOWL bit.ly/3aqQqyM
► SALMON SALAD bit.ly/2vw6VLn
► VEGGIE SCRAMBLE bit.ly/3alupS2
► PULLED PORK • Whole30 Meal Prep for ...
► SALSA CHICKEN • $35 & 10 INGREDIENT Me...
► BEAN SALAD bit.ly/2O7XQyb
Relevant Resources:
★ Whole30 Meal Prep for the Week • Whole30 Meal Prep for ...
★ Trader Joes $37 Meal Prep • $37 Trader Joes Budget...
★ Keto Meal Prep for the Week • Keto Meal Prep for the...
★ One Hour Meal Prep • Easy Healthy Meal Prep...
★ $35 & 10 Ingredient Meal Prep • $35 & 10 INGREDIENT Me...
★ Versatile Meal Prep • 5 Meal Prep Dinners - ...
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► 6X8 GLASS BAKING DISH W/ LID: amzn.to/2Nyn3PT
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► 15x10” RIMMED BAKING SHEET/JELLYROLL PAN: bit.ly/2pQnLh3
► BROWN PARCHMENT SHEETS: amzn.to/2C1P54A
► RACHAEL RAY OIL POURER: amzn.to/2hmAft2
► RACHAEL RAY BLUE COOKWARE: amzn.to/2sJysCh
► CUISINART CAST IRON HOT PLATE: amzn.to/2HBmeqG
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DISCLAIMER
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.
#MindOverMunch #MealPrep #AlyssiaSheikh 
Хобби
What style of meal prepping helps you most? Prepping more? Less? Every meal? Only one meal? Recipes? No recipes?
I pick three recipes each week that have about 4-5 servings- one for breakfast (usually muffins or bars for on the go) one for lunch (usually a one pot soup or stew that I can easily reheat), and one for dinner. I buy groceries the day before and then cook everything all at once.
Prepping individual items and then having a list of items on the front of the fridge with ideas written beneath them so it’s easy to splice them together.
Please do pescatarian meal prep! (Salmon + shrimp)
I like a few meal options that I can mix in with cooking. Or a few proteins and a meal etc is helpful for me. I like things I can mix easily.
I don't like cooking so I prefer prepping one day and eat what I cook for the rest of the week
I really like how you are more reasonable about what you seem to consider “healthy” food. Some of the current diet fads I’ve tried were stressing me out too much. Your recipes/ style are a lot easier to follow!
Thanks for sharing!! I really appreciate that. I totally agree, the fads are stressful and not sustainable!
It is not en ethical or moral battle...Amen to that, Alyssia!! ❤
I save the bones from rotisserie chickens, and throw them in a crockpot with veggies trimmings (carrot tops! celery tops. greens stems. An onion, etc.) to make broth. I keep them in a bag in the freezer until I'm ready.
Vicki G Solomon bone broth is da best. Well done 😊
Great tip! Yes! I did this in a bone broth video :)
I do, too, and find less guilt about using every inch of every onion and garlic clove, because the "garbage" goes in my freezer soup container to make broth once I have enough bones.
This is the perfect meal prep that I've been searching for. Thanks for giving us the basics on this method. Please do more videos with this type of 'minimal' meal-prepping.
Thank you! More to come!
I’m having to give myself the “ do the best you can” talk a lot this week. My fiancé and I usually cook our lunches for the week from scratch. I try to avoid most premade prepackaged foods. However, when in the middle of a kitchen remodel, we did the best we could. We resorted to many of the things I tend to avoid.
You got this! Do your best, and sometimes that's the bare minimum!
Hey Alyssia, could you please do a meal prep for a low FODMAP diet or just meals that are low FODMAP friendly?! Or even do a video on all the best foods for gut health and some meal ideas
thank you for the request!
i love this style of meal prep so much! i find myself doing this more than the 'traditional' meal prep style it works so well
I'm so glad! thank you!
I love how you work so hard at empowering people to make their own food choices! Thank you.
Thank you so much!
A little lime juice on your avocado half will help it stay fresh also 🥑
Could you do a video for a week of pescatarian dishes?! ❤️
Great idea!! thanks :)
I agree that that would be great.
Yes, please!
instead of plastic to cover your avocado, you can maybe purchase the Avocado Hugger. just a suggestion. love youuuu
You are absolutely right. The confidence and knowing quick tips in the kitchen by heart is just as or more important than recipes and protocols for eating healthy throughout the week.
thank you! I appreciate it!
OMG girl - you so got it! Meal planning was stressing me out (many of us were not actually home that night). Meal prepping was stressing me out (I agree - sometimes it feels like you're always eating left overs and so much really never got eaten). I work 2 jobs (both from home but some travel) and have 3 boys. 2 in college (1 of which works sometimes and the other is at his girlfriends house a lot) and 1 in HS. I finally learned to do 1/2 and 1/2. I learned to food prep! While I do pre-cook some things (hint hint your breakfast cookies and mabye egg bites), the majority of what I do is prepping food. I will precook meat (hamburger, shredded chicken, bbq pork), chop a couple veggies (mostly into snack strips for hummus), maybe make some sauces, etc. Then there is a small list by the fridge of some of the items and 'Meal Ideas' that we can all look at - either you're in for a snack, small meal, or I just didn't want to cook since there is always TONS of stuff to throw together. So at any given time we can whip up a great chicken rice cauliflower alfredo w/steamed broccoli OR use that shredded chicken for nachos! Your call...but at least it's mostly fresh. And there are MANY times when we all meet in the kitchen at the same time and go 'Hey - you're home!' and we can easily whip up a family meal because most of the prep is done and there is no frustration because stuff is still frozen (my IP Scares me still...) FYI - I simply adore you and you were one of my very first people I ever watched when I heard about this new 'meal prep' thing! And now you and Sara are my 2 most favoritest peeps in the world. Please stay safe - as our areas are starting to open up and people are letting their guard down and I hope this last week found you and Christian safe.
This is so on point! I have been meal prepping for 20 years now, and started with prepping whole meals. Now i just prep ingredients and throw them together in all kinds of ways - meal is then fresh, suits my mood or taste or time constraints. Tonight for example I cooked rice, pasta, beets, prepped 4 kinds of veggies, cooked hard boiled eggs, made a big pot of soup (that is one leftover i don't mind), cooked salmon which I will turn into a salmon spread the night i will be making it....
Haven’t watched in a long time I was pregnant and had a baby a little while ago. But girl your hair is awesome love it. And the food looks so good thanks for all the ideas
Makeup_my_day 1 Congratulations!!!!
Literally on the same boat as you lol
Thank you so much!! Congratulations on your baby! So amazing!
Ahhhhh. My favorite video in a long time! This is great and I totally relate with this style! I still need to finish walk prep ignite from when I was pregnant. After baby came I took a “break” and she just turned one year 🤦♀️ anyway, I now in need of faster dinner options and this came at the perfect time! I definitely struggle with “leftover style” to be my go to, since I actually enjoy cooking, but with time constraints and lots of people to feed, it can be too stressful and it takes away some joy. I’m looking forward to putting your tips into practice this coming week! Thanks for all you do!
Thank you so much for this video! This is the kind of meal prep that works for me. I’m not the type to take however many hours meal prepping on the weekend. This to me, is much more practical! 💗👍🏼
You are so welcome! thank you!
Going to be using this style alot this year! I need easy through together meals.
Thanks for the video! Yes, definitely, more of these!
You got it! thanks!
This is exactly how I 'meal prep' and have been doing it for years. Having bulk carbs, protein, and fat on had allows me variety AND convenience throughout the week to make whatever I want. Thanks for the recipes!
thank you!
Love your videos
thanks!!
You always give me so many ideas, thank you!
I'm so glad! thank you!
Love the emphasis on how to work your kitchen available goods into your meal! Use what you got and have a great meal!
Love this and like the direction you are going
thank you!
This s my favoured way of meal prepping. Thanks for another great video.
thank you!
What a great informative video, seriously. Thank you for taking the time to go into detail and explain things!
You're very welcome! thank you!
Thank you for this Alyssia! I really need this sine my schedule for the next couple of months will be insane.
You're so welcome! thank you! Good luck!
This is how I like to prep also! Though I still love watching all of your other meal prep videos, too. :-) My weekly prep almost always includes hardboiling a half dozen eggs, roasting cubed sweet potato and sliced mushrooms, steaming a green veggie as well as some rice or quinoa, baking some chicken or hamburgers, and having some prewashed baby spinach or salad greens on hand.
Love that! Sounds like my kind of prep :) Thank you!
Thank you so much!! I prefer cooking meals fresh personally
Me too!! thanks so much :)
In case you wondered, a day spent watching the videos on this channel is a day well spent
thank you :)
Your philosophy is the tea 😘
THANK YOU! It is so good to know that you can get your own confidence and knowledge in how to make cook things together, thereby allowing you to make YOUR meal preps YOUR WAY. I wish I could enroll in your course. Great video!
thank you! the course opens up next month
I am glad I caught this... I was so on the meal prep bandwagon to keep myself on track. But felt very wasteful and it didn't seem sustainable and I feel off track for my health goals. This has just inspired me to get back on track and gives me ideas on how I can meet my goals. THANK YOU
thank you so much!
I love the way you present meal prep! This style of meal prep really works for me and produces food that I will actually WANT to eat (individual Tupperware meals are just not appetizing for me 🤢) Confidence in the kitchen is everything! The more you practice and try things out the easier it becomes and not needing a recipe allows you to get creative!
I'm so glad! thank you!
Super helpful! Thank you!!
Glad it was helpful! thank you!
This video was fantastic!
thank you!
Thank you 🙏🏻 You are a godsend.
thank you!
I like both styles! As someone who has more time for meal prep/cooking but wants to have no food waste its great tips! 👌🏽
So true! thank you!
My early attempts at meal prep weren't so good, especially after day 3 or 4 but over time you get better at it.
Thanks for some great tips and recipes Alyssia:)
yes!! It takes time and is really a skill that can be developed! thanks, Cheryl!
Mind blown! Needed this! Meal prep has become a pain on Sundays. I've gotten lazy this helped a lot
this channel is the best of them all
lol 😘
Great video! I like this idea of meal prep much better.
Awesome! Thank you!
I totally love this! I have been getting so stressed in the kitchen over prepping in fact it’s been down right exhausting and overfilled my fridge! Fab advice thank you - love the pulled pork idea!
I hear you! It does not ned to be so complicated :) thank you!
Thank you for achievable, helpful ideas.
I have felt so overwhelmed to create perfection, so I do nothing...
Your videos have helped me feel like I can eat well, successfully!
Love all the helpful info!
My pleasure, I'm so glad that you found these ideas useful! It's so important for each of us to find meal options that are not only tasty, but also DOABLE and sustainable in the long-term. So happy to have you here! 💗🙏
I went a full circle with meal prep myself. These days, my prep ends with chopping and prepping some staples but for the most part cook and assemble the day of. I love more of inspirational types of videos like you and The Domestic Geek put out.
Good stuff! thank you!
That pork bowl is a game changer!!!
For me I have off Sunday so I take 2-3 hours and meal prep breakfast/lunch/dinner/snacks for Monday -Wednesday. It is great to get home to food all ready. It is also nice to spend time with my husband rather than having to cook. Thursday I’m off again so I meal prep the same way for Friday and Saturday. It seems like a lot but getting home after 8 pm I am so happy I made time on Sunday to do it.
I totally agree! that's awesome!
This is my meal prep style and I think this video really helped me understand myself better and see some of the thinks i'd like to improve from my habits as well. Thank you💙💙💙💙💙, your videos are always amazing
You're so welcome! thank you for being here!
Wow, I've just started doing a sort of meal prep more like this because I hate eating leftovers/the same thing everyday and I graduated college almost a year ago so now I have a more consistent schedule to actually cook, and of course you come in clutch with another inspiring video. I had no idea trader joes had the cauliflower rice frozen like that (I don't have a food processor and it's too expensive to buy fresh at stop nd shop) and I've been a little scared of cooking salmon but I think I'm gonna give it a try. Awesome video, thank you!
thank you so much! I appreciate it!
Love this video and your channel. Delicious and attainable
Thank you so much 🤗
Thanks for the video! I used to buy precut butternut squash from TJs (so convenient) but recently it goes bad so quickly (usually within a day or two after I buy it) that I started getting it whole and I cut it up myself.
such a good point! I have found the trader joes packaged butternut squash doesn't last as long as the one from sprouts which is in a plastic container.
I enjoyed this style of meal prep. I'd like more meal prep ideas using this style!
Awesome! Thank you!
I need that salmon one in my life!
thank you!
Could you do some more asian inspired healthy low carb recipes please? :)) great video btw!
yes! :) thanks! I did an asian keto bowl in a keto video!
Oh yes please!!!! Thank you!!!
@@MindOverMunch thanks so much! looking forward to more yummy and healthy recipes :D
Thanks, this is definitely how I prefer to cook unless I'm deliberately making batches for lunches and leftovers. More of these will be enjoyed though that cooking combo cheat sheet looks handy for cooking times / pairing the stuff I'm not as familiar with
thank you!
very easy to understand and makes a ton of sense.
thank you!
This is brilliant coz I've long covid and don't have the energy for long meal prep
Perfect timing ! Making my grocery list for Trader Joe’s 👌🏻❣️👌🏻❣️
Perfect!
Yes! More!
Totally needed this video today! Can’t wait to start implementing these ideas
So glad! thank you!
Love it
thank you!
Loved this! I don't mind spending extra time meal prepping everything, but I haven't had as much time during the weekends to do it, and find myself doing it at night, leaving me with less time to do other work I have - so this is a great option. I also feel like I eat more so to not waste the food! Could you do something on portions? (Or provide a link if you've already done this) I feel like I'm completely clueless about portions, and just guess and cross my fingers.
Thanks! I talk about portions and how to figure out whats right for you in both my meal prep and kitchen confidence courses
Yes I like to see more videos like this.
great, thank you!
What worked for me the past couple weeks is Monday I make something like spaghetti Siri ground turkey. After I brown it I put half the meat in the fridge. Then the next night I use that for taco bowls adding canned tomatoes and taco seasoning. The rest of the week is 12+ hour days so that’s my lunch and dinners. I’m still working on it
Oh I like this prep style!! 🤩 we have been struggling with food and meal prep Nd every time it workz for a while and then we give up Nd return to ordered food. I will give this a try and maybe enroll in ur kitchen confidence course!
I really liked this video style. I also prefer to meal prep this way.
Glad you liked it!! thank you!
this is my type of meal prep :)
thank you!
I remember first finding your channel back in the very early NY days. Now almost 1 million subs!! V cool
So close! thank you!
Yes more!
thank you!
When are you going to be opening your Kitchen Confidence Course? I will be able to enroll in August 2020. I hope you have a class available then.
I would love so much if your recepies had a calorie count!
they do :) The links to the recipes are in the description and the nutrition is posted.
Love this! I have to meal prep lunch and snacks at least to take to work to stay on track... I portion four lunches a week and meal prep one dinner I’m spending about 2 hours and getting bored eating the same thing each day. I love cooking but would love to cut down Sunday meal prep to an hour. I’m so going to try meal prepping components for quick week night meals. This will allow me to make at least two lunch and dinner options each week. Random question I can never get my parchment paper on the sheet pan evenly...is there a brand that you recommend?
awesome! I hope it helps :) I actually buy pre-cut sheets of parchment so they lie flat... but they don't fit every sheetpan!
Mind Over Munch yes I cannot wait to try and buy pre cut I know it will save me so much time!
Great video !! For the salmon salad if I cooked the salmon the night before and wanted to heat it the next day can I just microwave it? A bit of a basic question but not sure if ok to reheat it. Also how long will cooked salmon be ok for in the fridge?
Hi! You can cook salmon the day before but I don't love it reheated, it gets very dry in my opinion. It's so quick to cook on the stove, I prefer to do it the same day :)
Where can I sign up for these courses?
Hi Alyssia your hair fire red suits you soo much 😍 great informative video.. I never considered to buy pre cut veggies.. Maybe I should check the prices at my local supermarket. Onions would be great as my eyes burn each time 😂
Thank you so much!!
fish is great and easy and last a long time. Try Sam's club frozen salmon, they cook in minutes. yummy
GOOD MORNING THANKS FOR THE VIDEO I WILL BE MAKING THESE DISHES THE FIRST ONE WILL BE THE SALMON!! HAVE A GREAT DAY 💐
Hope you enjoy! Thank you!
@@MindOverMunch U ARE WELCOME
This is genius, that is all 🤗
When will the class open? I've been on the list for a while. I love your cooking. I work fulltime with a husband who is picky. I need these skills. Linda
I think I remember her saying it opens 2x a year
within the next month!
Loved this video (but being honest, I don’t think you could ever make a bad video). Might attempt to make some of these for my fiancé.
Rice is my FAVORITE thing. You can totally make a big pot of it and use it for about 3-4 days.
haha thank you! I hope you try it out!
Great video, showing what actually works. Honesty will make people, like me, actually try what your proposing/ showing.
I appreciate that! thank you!
Love this video, I really don't like leftovers.
Me neither!! Thanks!
What vegan options would you substitute for the proteins in the four dishes you showed us? The only thing that came up in my head is tofu 😅 Love your videos! 👍✨
@Pastadudde Nice, I love that! Will definitely check their recipes out, thank you! ✨
Yeah better lock the house up!
I’m real hungry😳🗽🇺🇸👩🏻😎👋😉👍👊🎥🙈🙊 i’m coming over!
see you soon!
You first told me the idea of meal preparation and I love it, although some things you use are not available in Germany like frozen cauliflower rice or frozen rice. Please let us see more😍and I can’t find your mix and match.. where is it?
It's linked in the description! :)
In regards to your small discussion about plastic: I agree with you. However, I would like to suggest to you, asking the grocery store(s) you shop at, to reduce THEIR plastic waste. Or even simply, try shopping at a local food market!
Good point!
This was great. Non food question (sorryish) I can't find thick, long T-shirts like the one you are wearing here. Been looking for years. Where did you get it?
thank you! I think this is from H&M and I'm pretty sure it was like $5! I bought a few different colors :)
Great video. But the link doesn’t work for me. 🙏
Hi Brandy, my apologies that the link wasn't working for you! Thanks for bringing that to my attention. We've fixed the issue and the link should be functional now :)
Click to download the Meal Prep Mix & Match PDF! bit.ly/3sxyf4P
Would like a 10 minute prep for keto.
What a beautiful salmon, Alyssia. You keep getting more adorable every day. What's your best tip for making lemon chicken?
thanks Byron! I love putting slices of lemon over chicken and roasting in the oven!
Is this good for Low Carb
sure, you can modify to make this as low in carbs as needed.
My biggest problem is I get free food at work and just have to do my best to make sure what I eat isn't just terrible these would make dinners much easier
I talk about how to manage that concern in my kitchen confidence course
Meal prep meals using air fryer please!!!!!!!
yes!!
I am so sorry that you e been harped on for buying plastic. We appreciate your recipes. People seriously need to just work on them and quit cramming their own ideals into other’s lives. You are such a blessing!!!!
joyjamiebrady plastic usage (especially single use plastics) is not just some person’s individual ideal. It’s a very real danger for our planet and that affects EVERYONE. The reason people talk about it so heavily is because they care and have done the research. Some of us would actually like to leave a sustainable planet for our children and future generations. It’s not a topic to be glib about or roll our eyes at.
Molly Proffitt I completely understand where you’re coming from.
I just happen to know of people who are vile about it.
It’s one thing to educate someone.
It’s something else entirely to be vicious to people just because they aren’t making the same choices as others.
The fact is, we will never know 100% of what others do or don’t do when it comes to being productive members of society.
It’s simply their business not ours.
It just hurts my heart when I hear someone feel the need to apologize and over explain the reason behind their choices.
She owes us no explanation whatsoever.
I’m here for her videos - not to “kindly ask her to use less plastic”.
She’s awesome!!!
And she makes me wanna watch Scooby Doo!!!
😂😂😂
Thank you so much!
If people are upset at Alyssia's minimal use of plastic, check out the vast majority of you tubers who put **everything** in ziploc bags and /or wrap in tons of plastic and foil (and their food is unhealthy to boot.) I love mind over munch, she mentions you have to do the best you can and yes usually she is minimal with plastic!! Check out all her other videos where she talks about plastic free items. Keep up the good work Mind over munch!! I love your style of videos and your clean but realistic meal prep.
LB exactly. We need to do what is right, and what gives us peace.
We’ve become a society that compares themselves among themselves.
And as long as we continue to do that, we’re going to constantly find someone who says it’s not enough.
So, do your best for your home, without the fear of not being able to please that one person. That alone will reduce our anxiety and stress, and allow us to just simply do the right thing.
And it keeps us from getting into other people’s business.
omg - i thought those Trader Joes fire-roasted bellpeppers had been discontinued! I can't find anywhere, at least in the Traders Joes around me
You can always just recycle the plastic from the prepared food you buy. Thanks for sharing
thank you!
Am I the only person that finds the TJs Taco seasoning spicy? I made taco bowls yesterday seasoned with it and it was so spicy I couldn't finish it. Since it was mentioned in this video I thought I would ask.
The Five Dollar Jewelry Lady it’s VERY spicy.
@@greengeekgirl I just wanted to make sure it wasn't just me and my crazy taste buds. I'm from Southern Louisiana and was born eating spicy foods and this is one time out of less than a handful that I've called something too spicy.
Where I live, they don’t sell pre-cut vegetables.. 😩 what an awesome timesaver that would be....
Here they do but they are EXPENSIVE. What I do, especially when I see some of the stuff is about to go bad, is: I bach and chop them all off during the weekend while i bake something or have a chat (You know, something relaxing that doesn't make it look like an absolute torture) and then I put them in a tupper in the fridge, For me a lid was not necessary. I do this with squash, green pumpkins, bell peppers, if you do potatoes you need to put them in water and I wouldn't leave them a week. Tomato can be left chopped for like a day or so. So say, even if you don't have the time to prechop, when you do chop something just keep chopping extra and save it for dinner or the next day. The max trick I did was to prechop everything except tomatoes and freeze them, I'm talking about kilos and kilos of veggies. Took me a few hours but it lasted a month for some of them and even more for others. They didn't go bad at all what I mean is that I used them.
it is such a timesaver!
nefertiti1052 thank you! 🤗
I actually didn't know fruits could replace carbs or be carbs.
fruits are carbohydrates :)
Love your show and style!! But DAMNNN it’s a shame you had to spend just shy of 5min explaining why you choose items that are bag versus fresh for your family versus the item that is now frozen and bagged . versus the environment versus choosing green friendly plastic.....ugghghh...( give you major props)
I’m so happy what you’re doing please keep doing what you’re doing and don’t let negative comments get you down🥰