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HEALTHY EATING GAME PLAN | simple meal prep for the week
How I plan and structure a week of healthy eating! Meal prep ideas for health + weight loss.
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🎥 VIDEOS Mentioned:
What's In My Fridge: https://www.youtube.com/watch?v=FI-8DbXgzcQ&t=67s
Convenient Protein Sources: https://www.youtube.com/watch?v=JYToGEyGcBs&t=310s
📚 RECIPES Mentioned:
CAULIFLOWER TACO MEAT: https://cleananddelicious.com/ground-taco-meat-with-cauliflower-rice/
SLOW COOKER SHREDDED CHICKEN: https://cleananddelicious.com/slow-cooker-shredded-chicken-breast/
SLOW COOKER BEEF TIPS: https://www.youtube.com/watch?v=G3DDIrTGbPs&t=119s
SLOW COOKER BBQ CHICKEN: https://www.youtube.com/watch?v=G3kSfnP0GP4&t=27s
ROASTED VEGGIES: https://www.youtube.com/watch?v=opMsfLXZn74&t=290s
TURKEY MEATBALLS: https://www.youtube.com/watch?v=AGY1V3gjehk&t=7s
ROASTED POTATOES: https://www.youtube.com/watch?v=FkiaYW12woU
ROASTED SWEET POTATOES: https://www.youtube.com/watch?v=HOJyYNxu43s&t=8s
AVOCADO BROWNIES: https://www.youtube.com/watch?v=FMbGtzHbAqg
CHOCOLATE CHIP COOKIES: https://www.youtube.com/watch?v=rvugSczY5xQ&t=2s
ENERGY BALLS: https://www.youtube.com/watch?v=xkcPNZ1brKc&t=122s
BANANA BREAD: https://www.youtube.com/watch?v=cWac72sJf1s&t=195s
KITCHEN TOOLS:
11-Cup Glass Container (for veggies): https://amzn.to/4fkiPc4
TIMESTAMPS
0:00 Open/Intro
0:40 Thanks to LMNT
2:11 The healthy eating structure
2:46 Veggies and greens
5:51 Proteins
9:12 Carbohydrates and sweet treats
12:25 Outro
Disclaimer: product links may include affiliate links.
#healthyeating #healthyymealprep #weightloss
so when I'm thinking about eating well for the week I break it down in my mind in three different categories healthy eating can feel especially tricky when you're always trying to make a new recipe or when the majority of the meals that you're eating take a lot of time or a lot of preparation so in today's video I'm going to share with you the way I think about and structure a week of healthy eating so that when life gets really busy or life gets really Lifey I'm not constantly relying on takeout menus or ordering from our local pizzeria which is absolutely delicious by the way but first I want to thank our eating well for the week I break it down in my mind in three different categories I think vegetables I think proteins and then I think carbohydrates slash Sweet Treats now no matter what dietary approach you take with your eating at the Baseline of every nutritious diet is definitely an abundant of vegetables but the problem with veggies is that they can be the most inconvenient to eat because they do require a little bit of preparation so this is why it is key to have your veggies prepped and ready to go now if you've been following me for a while or if you have my clean and delicious cookbook then you know that for years every week without fail my husband and I prep what we call our weekly crud now that sounds a little bit pretentious but all it is is a bunch of chopped up and prepped veggies my go-to veggies include broccoli cauliflower radishes carrots celery and sometimes fennel I simply chop up my veggies give them a good rinse under some cold water get them nice and dry and then I layer them in an airtight glass container that I've lined with a paper towel that's just going to absorb any extra moisture throughout the week now a couple of common questions I get whenever I talk about our weekly crud is number number one do the vegetables dry out by the end of the week and the truth is not really do they lose a little bit of moisture yes but we always finish them and that little bit of moisture that they may lose does not bother us in one bit it's truly minor and then the second question I get is do they lose nutrients by cutting them ahead of time and leaving them in a bin all week and to that I would say technically speaking I am sure that they do leech some nutrients throughout the week but in my world if I'm not prepping them I'm not eating them so that loss for me still feels like a win now we use these vegetables in so many different ways throughout the week and I'm not going to get into all the details in this video but if you want some ideas and inspiration make sure you watch my video called my 10 fridge Staples because I share tons of ideas in that video or make sure you grab a copy of the clean and delicious cookbook because I also share ideas there as well okay so the crud is the Baseline and then along with that I always buy two bins of pre-washed leafy greens this changes a little bit but usually it's baby spinach and wild arugula these are my favorites I might use the spinach to throw into a smoothie to throw into a scramble to make a salad and aruga is just one of my all-time favorites I will pile it on top of a sandwich again build a simple salad or even serve it along some eggs in the morning to get some micronutrients and some Prebiotic fibers to kick off the day more importantly it's delicious and then last but not least I will choose a few other really quick prep veggies so in this case I've got Persian cucumbers and some bell peppers I love both of these because they really require no time or Preparation like the way broccoli or cauliflower does you just give them a quick rinse and you can chop them up and they're ready to go plus they're super refreshing during the hotter months like we are in right now now in the winter I might do some cooked veggies like a big pan of roasted vegetables but in the summer not so much okay so this is my veggie Baseline for the week and then when I'm at the grocery store I might pick up a couple other things that are either in season or that catch my eye or that are going to be a part of a recipe I do plan to make that week but at the Baseline this is where 80% of my veggies are coming from each and every week and that's what I want you thinking about what is your Baseline that you can kind of do on repeat eat and enjoy so after my veggies the next thing I think about is protein protein is a very important macronutrient as we all know it plays a big part in feeling satisfied and satiated after you're done eating it also is responsible for supporting muscle synthesis in the body which helps to keep us feeling strong and flexible as we grow wiser and more fabulous now personally I aim for a baseline of 30 grams of protein at each meal so it's very important that I have a combination of cooked proteins and then easy proteins that I can lean on throughout the week because getting your protein in is not as tricky as you think if you've got a a little bit of a game plan so the first thing that I'll do is think about two to three cooked protein options that I could prepare on the weekend or even easily like on a weak morning or on a week night right very simple recipes so things like my shredded barbecue chicken that I make right in my slow cooker my spicy jalapeno and onion beef tips that I also make in my slow cooker I might do a big batch of meatballs or a double batch that takes a little bit more work which is why I do recommend a double batch if you're going to take the time to make meatballs but that's great option to make AE as well if I need more than that so say I do that on the weekend and we get to like a Tuesday or a Wednesday then I'll get it even simpler and I might just take a a couple of pounds of ground turkey or ground beef or ground bison and I'll cook it Taco style in a skillet I'll mix in some cauliflower rice for volume and fiber and then we will use that to build off of all throughout the week but the key concept here is that you want to pick two to three protein options that do not have to be full-blown recipes that you enjoy and can turn to all week long now outside of those cooked options I also like to keep a handful of super convenient protein options that you can keep in your fridge or in your pantry that last for some time that you can always lean on when you don't have a plan or maybe you didn't have an opportunity to prepare your protein options for the week yet right so for me this looks like eggs and egg whites I always have these in the fridge and I'll often make hard-boiled eggs as well so I have a true grab and go protein option ready to go I also keep cottage cheese and Greek yogurt on hand at all times and if you check out my pantry I always have canned and Jarred fish I love tuna I love salmon I love mackerel sardines I love them all and if you're looking for a plant-based option my store was actually out of it this week but steamed lentils are a fantastic option and you can usually find them in most grocery stores having easy delicious good quality protein sources on hand ready to go is truly the key if you want to make your healthy eating efforts feel sustainable and enjoyable and fairly effortless okay now if you want to see how I use a lot of these very convenient Staples on a week- toe basis make sure you watch my video titled five convenient protein sources and how to use them to build easy meals and snacks I share a ton of recipe ideas in that video so be sure to check it out if you need the inspiration so we've got veggies prepped and ready to go I've got hearty chopped veggies with Le leafy greens and then some more light refreshing vegetables for protein we've got some cooked proteins and then we've got some really easy convenient proteins that are more grab and go and now we're going to chat about carbohydrates and sweet treats now here's the deal for most of us certainly for myself carbohydrates are the easiest food to work into my diet let us not forget that vegetables and fruits are all carbohydrates so we've already got our veggie prep ready to go on top of that I love to have a variety of fresh berries in the house I also love to buy frozen fruit we usually keep some apples oranges bananas on hand or whatever type of seasonal fruit might catch my eye I also just about always have some type of Frozen rice in the freezer it's just so easy and so convenient and while I do love to use my rice cooker at times the Frozen rice is just a fantastic backup I also keep some good quality Bread on hand I personally am a huge fan of sprouted bread Ezekiel has been my go go to bread four years and I'm also a big lover of any type of like nut and fruit bread right so like a pean raisin bread or cranberry walnut bread this is one of my favorites that I get from Whole Foods it's just so delicious and so satisfying actually I just have to share this with you because it's so good one of my go-to lunches that I've been enjoying lately is that I'll toast up a piece of cranberry pecan bread and then I will spread on one of these little Laughing Cow Cheese wedges I just love the text texture of them I topped that with some avocado then a handful of arugula and a little sliced turkey over the top it is literally a 2-minute meal it's absolutely delicious and it's got a great balance of carbohydrates protein and healthy fats now as for carbohydrates and satiety personally I just find like potatoes are one of the most satisfying forms of a carbohydrate do tell me if you agree so a lot of times I'll do some Rose roed potatoes or roasted sweet potatoes and leave those in the fridge um lately my husband's been doing baby potatoes in the air fryer and he just Cooks them a whole so good so we'll whip those up and have those in the fridge and when we have these different components it becomes very easy to grab and build easy meals when we don't have a lot of time but mostly I find when it comes to carbohydrates there's not a lot of preparation needed because you come across them so easily and let us not forget that little snacks like popcorn and crackers these are all carbohydrates as well and who doesn't love a little nosh sometimes now with all of that being said one thing I do like to plan for is some type of sweet treat a clean and delicious option to have on hand for the week and in my brain This falls under the organizational category of a carbohydrate so whether I'm making some avocado brownies or my go-to chocolate chip cookies or my banana bread or some type of energy ball I always try to prep something on the weekend that I can either leave in the fridge or the freezer for when the week gets going and I want something sweet or something yummy because if there is anything I have learned in my pursuit of eating well is that you cannot try to eat perfectly all of the time and you can't try to overpower your Cravings it just doesn't work right we have to include the fun yummy foods that we really enjoy if you want your healthy eating to feel sustainable the key is learning to work with yourself and not against yourself so there you have it this is my Baseline approach to healthy eating for a week without having to over rely on a lot of recipes or on meals that require a lot of time or Preparation having a simple framework like this can truly make or break your healthy eating efforts so I hope you were able to get some helpful tips throughout this video and if you have any little tips or tricks that have really been helping you stick with your healthy eating efforts come on down to the comment section below and do share this way we can all continue to learn and grow together thanks again to our friends at element for sponsoring this video if you want to grab your free sample pack with any purchase make sure that you visit drink element.com dannyp and again I've got that link for you down in the description box below as always I appreciate you watching and I will see you back here in the next video with some more clean and deliciousness cheers think of me as like a protein veggie and dessert kind of girl I just threw that in there okay ready h
#HEALTHY #EATING #GAME #PLAN #simple #meal #prep #week
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In this video, I am sharing how I approach meal prep for a healthy week of eating! The key is to keep things simple and delicious! Would love to hear what works for you as well. XO-Dani
I’m going to focus on this as my starting point of healthy eating.
PS it's really easy to make your own electrolyte mixes at home – you can order everything LMNT uses to do it on your own. The difference, and what you're paying for, is that it's conveniently sealed in a little pouch for on the go, and the flavors are unique (though nothing you couldn't recreate yourself given a little trial and error. the citrus is the easiest to re-create)
If you're planning on ordering LMNT, just know that there's so many influencers who promote it, so you can always find another one with a link if you've used Dani's already and it won't let you use it again. You should literally NEVER order LMNT without getting that free pack because it's so dang expensive.
This video is so inspiring, thank you.
I’m learning so much from you, thank you!
Cook up your ground beef, turkey or chicken in a crock pot ahead of time and then portion out amounts for various recipes then place in freezer.
Looks very simple but it seems she eats not too bad
Love your recipes. What do you think about aur frier cosori? Thanks
❤❤❤
Let's not forget beans and lentils as a great source of plant-based protein!
Love your no nonsense approach. Very helpful video😊
Love this channel. New to the channel. Really enjoy this. Question? What type of exercise do you do and how often?
Thank you!
Not to be offensive but respectfully as a girl myself dani's collarbone shape and the v neck t-shirt gives this illusion of heart shape and I like it..this approach to C&D is economical and effective as you eat everything you buy without wasting groceries instead of buying tons of veggies you never touch and committing homicide on those poor little wilted produce..thank u dani mami 😘♥ LITTLE PLANNING GOEA A LONG WAY and yeah meal prep too
Thank u, very helpful as I am struggling now to sustain my diet
Fantastic 👏🏾👏🏾
Do the boiled eggs not get smelly if cooked before hand.
I tend to struggle with not prepping my meals ahead of time. And it's so easy to buy fast food at the moment. This video was so helpful in preventing that issue. Thank you!
I used to cut my veggies and pre-prep them, but I was reading a couple couple articles that said once you cut them, they lose their nutrients. Is there any truth to this?
How do I go about getting your clean and delicious cookbook? I would love that. I am one who struggles with food could not put a healthy meal together if my life depended on it.
I enjoy seeing the Whole Foods ingredients. We do really well shopping there with the Amazon Prime discounts.
I lost my comment, so i will scrap that and just ask my question. Lol. What type of proteinpowder do you use. Is it like the big Canisters, a protein that you can buy at Costco., Or is it something totally different. I love most of your recipes. Your zucchinibake with the garlic white dipping sauce was really yummy. I am almost 75 and trying a diffent approachto eating. Thanks for being there.
A little too talkie dear. Slow down, take a breath. Other than the product you advertise in your videos, what exactly are you trying to get across? Recipes? Nutrition? Lifestyle?
Dani I like these type of videos the best. Great ideas
I love your approach to food!! Have picked up so many low carb, paleo, etc cookbooks thinking " This is it! This will help get me on track, all in one place." Only to put them right back down a short time later after thumbing through the BORING, BLAND recipes. I wholeheartedly support your concept of not fighting yourself. I know they're not the best, but I have some zero sugar cookies that I go to. They help me so much in my hopeless, out of control moments – without the extra sugar and carbs that my brain thinks it's getting. 😁
Haven't been eating the best lately so I'm glad to see your videos like this to remind me it's easy with some planning and prepping. Going to Destin, FL soon so I watched your road trip video also, great tips there too. Thank you.
Thank you loved
@cleananddeliciousDani What collagen do you use?
I'm about to start a Monday-Friday position, so me trying to figure what to prepare this video was perfect timing
https://youtube.com/@ishaqkhan-q7r?si=5-XbRy5sNeJjnpKd
This is VERY helpful thank you so much Dani 💜
Just got one of the pyrex dishes and it is ideal for prepped veggies! 👍 Cant beat Amazon prices, too.