4 Healthy MEAL PREP Ideas | Vegan & Budget Friendly Meal options

Meal Preparation
Today’s video we’re in the kitchen going over some healthy MEAL PREP IDEAS that you can start incorporating into your week! Meal prep doesn’t only need to be chicken breast and broccoli. With a little extra effort, you can make some really tasty meals that you will be excited to eat.

We cover 4 meal ideas throughout the video, all vastly different.
Meal 1- Breakfast Casserole: Great breakfast option that you can pre cut in squares and freeze.
Meal 2- Chicken Salad: A cold prep option done in under 10 minutes. A great base for many dishes.
Meal 3- Quick Baked Falafel: Using can chickpeas to save on some time. An awesome high protein vegan meal option.
Meal 4- Budget Friendly Chili: High protein and easy on the wallet! Only $1.55/ serving


MEAL 1- BREAKFAST CASSEROLE (Makes 5 servings: 320 Cals/ serving: 31p/ 24c/ 11f)
1.) Turkey Sausages x4 (120-150 cals per sausage)
2.) Rosemary finely chopped- 1tablespoon
3.) Mushrooms- 3/4 cup
4.) Spinach- Big handful
5.) Bell Pepper- 1 full pepper
6.) Yellow or red onion- 150 grams
7.) Garlic- 1 clove
8.) Bread of choice- Enough to cover your casserole pan
9.) Eggs- Feel free to adjust here with egg whites
10.) Milk- 1/4 cup *any milk is fine*
11.) Cheese- 1/4 cup *any cheese is fine*
12.) Cherry tomatoes- 1/4 cup
13.) Salt & Pepper to taste

*Remove sausage from casing and sautee until brown. Add in your rosemary and vegetables and let all cook down together (season all with salt & pepper)
* In a mixing bowl add in your eggs, milk, cheese and combine well (season with salt & pepper)
* Spray bottom of pan and layer your casserole dish with an even layer of bread of choice
* Begin assembling your casserole. Add half the egg mixture on top of the bread then half the sausage/ veggie mixture. Repeat with the other half.
* Top the casserole with diced cherry tomatoes
* Place in oven at 375 degrees F for 40-45 minutes
* Let cool for 10 minutes and enjoy!

MEAL 2- CHICKEN SALAD (Makes 5 1/2 cup servings: 145 calories/ serving: 10p/ 2.5c/ 11f)
1.) Chicken Breast- 16oz finely chopped
2.) Celery- 3 stalks
3.) Red Onion- 1/4 cup
4.) Parsley & Dill- 1/2 cup combined *use any herbs you want here*
5.) Pecans- One handful *use any nuts you want*
6.) 2% Greek Yogurt- 1/2 cup
7.) Mayo- 1/4 cup
8.) Dijon Mustard- 2 Teaspoons
9.) White Wine Vinegar- 1 Teaspoons
10.) Salt & Pepper to taste

* Place pecans on a pan and quickly toast
* Finely chop chicken, celery, onion, parsley, dill and pecans
* Combine greek yogurt, mayo, mustard, vinegar, salt and pepper together to create dressing
* Add all ingredients to the dressing and combine well.

MEAL 3- FALAFEL (Makes 5 servings: 2 falafel/ serving: 6p/ 19c/ 5f)
1.) Canned Chickpeas- Entire can drained and rinsed
2.) Chopped yellow or red onion- 1/4 cup
3.) Garlic- 3 cloves
4.) Parsley- 1/4 cup
5.) Olive oil- 1 Tablespoon
6.) Lemon juice- 2 Teaspoons
7.) Cumin powder- 1 Teaspoon
8.) Coriander- 1 Teaspoon
9.) Cayene- 3/4 Teaspoon
10.) Flour of choice- 3 Tablespoons
11.) Baking soda- 1 Teaspoon

* Put all ingredients in a food processor minus the flour and baking soda. begin to pulse and turn into a paste. (important to not over blend)
* Once combined add in your flour and baking soda and mix well
* Form your falafel and place onto a well oiled baking pan
* Bake at 375 degrees F for 10-12 minutes per side

MEAL 4- BUDGET FRIENDLY CHILI (Makes 6 1 cup servings: 415 calories/ serving: 27p/ 38c/ 18f)
ENTIRE RECIPE: $9.28- $1.55/serving
1.) Ground beef- 1lbs
2.) Yellow onion- entire onion
3.) Garlic- 2 cloves
4.) Olive oil- 2 Tablespoons
5.) Kidney beans- entire can
6.) Black beans- entire can
7.) Canned diced tomatoes- entire can
8.) Water- 1 cup
9.) tomato paste- entire can
10.) Chili Powder- 1 Tablespoon
11.) Brown Sugar- 1/2 Tablespoon
12.) Cumin- 1 Teaspoon
13.) Onion powder- 1/2 Teaspoon
14.) Garlic powder- 1/2 Teaspoon
15.) Cayenne pepper- 1/4 Teaspoon
16.) Salt & pepper to taste
* Sautee onions and garlic in olive oil. once translucent, add in your ground beef and sautee until brown.
* Add all other ingredients to the pot and stir well
* cover your pot and let simmer for 30 minutes!

Hope you enjoy the video! Thanks for watching 🙂

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