Meal preping can save money, time and hopefully be tasty. It needs some momentum to begin, good choice of recipes and ingredients beforehand, some creativity and a system that get better as time goes by (it’s part of the learning process).

Links

  • Jeff Nippard:
    • it’s not all just eating meat, he eats many times, kinda healthy (he’ll use some cottage cheese)
    • big on turkey
    • cottage cheese with crackers
    • beans and minced turkey
    • use ready cut salads (like coleslaw - cabbage and carrot)
    • pickled onion
  • Make Basics and mix and match
    • chicken and salmon in the oven
    • then vegetables quickly boiled
    • then potatos and sweetpotatoes baked
    • rice as well for the week
    • use ready made sauces to elevate plain foods, more specifically pesto,
  • Link
    • turkey, chicken shredded, salmon and shrimps boiled (nice touch)
    • tacos and beans combined
    • simple salads: cucumber with vinegar, onion and peppers
  • 5 blender healthy no cook sauces
    • super good for pastas (great to add shredded chicken)
    • super good also for pitas/flatbreads (add shredded chicken, tomatoes, optionally carrot/cucumber/aubergine/pepper/onion/car. onion/…)
    • each one can last around 3 days
    • green blend: 200g peas, 100g spinach, 250g cottage cheese (<3), 2 spring onions, 1 garlic clove, 1/2 lemon juice (and zest), olive oil, salt, pepper, chilli flakes
    • creamy gochujang mix (korean fermented red pepper paste): 400ml single cream or coconut milk, 2 tbsp gochujang, 2 tbsp penaut butter, 1/2 tbsp sesame oil, 1 tbsp soy sauce, bit of garlic
    • riccota lemon blend: 250g riccota, 1/2 lemon juice (and zest), 50g grated parmesan, 1 garlic clove, olive oil, optionally veggie stock cube
    • feta-sundried tomatoes: 150g sundried tomatoes, 1 tbsp sundried tomato oil, 100g feta, 1 large pepper, splash of water (20ml), optionally 100g butterbeans/chickpeas for creamyness
    • lentil ragu: 400g green lentils, 50g almonds/walnuts, 2 large tomatoes (or 200g canned tomatoes) + 2 tbsp tomato paste, bit of onion (or 1/2 tbsp onion powder), olive oil, paprika, oregano, salt, pepper, veggie stock cube (1/2), splash water, 1tsp wholegrain mustard
  • similar sauce spirit with five all purpose sauce/blends/pickles with Mike + mike’s 5 things to be sitting in the fridge
    • chickpeas, lentils, pre-cooked potatoes
  • Ethan’s meal prep for diversity
    • Braising every Sunday
    • Good habits at key points (e.g. early in the day or week) can have great cascade effect. Use gateway fast habits that will lead to good paths down the lines (ideas from Atomic Habits).
    • Flavouring in simple manner, it’s faster and allows versatility for the rest of the week.
    • Sriracha, hoisin and maggi to the meat, then cucumber, carrot, pepper and cilantro for Bahn Mi.
    • Wraps and sandwiches are handy and helpful, check this wrap Ethan makes
      • harissa, yogurt, pickled cabbage (kimchi)
    • Ethan’s Gochujang Beef Bowl (TODO)
    • Ethan on Cooking with Frozen Protein
      • you meal prep and have quick recipes whenever you want
      • the braised beef idea from before can used frozen and lead to interesting combinations
  • Ethan on how to organise your kitchen (TODO)
  • Ethan on how to make poached shredded chicken
    • it’s perfect to use it in diverse ways throughout the week (you don’t dry it out)
    • warm up liquid, season generously and simply (with salt and bay leaves) (or chicken stock) (or lemon, garlic and thyme) and taste before putting the chicken
    • approximately shimmer for 10-20 mins
    • leave it to cool for 5-10 mins and then shred with 2 forks (or cut in cubes)
    • another quick video on poached chicken
  • Ethan on the smart way to use frozen vegetables
    • Freezer meals, make them, heat the veggies and sauce on a microwave, and you are done.
    • Blanch veggies and through to fridge, optimally use in 2-3 months (up to 8-12 months)!! Best ones are corn, peas, carrots, potatos and sweet potatoes. Also carrot, bell peppers, brocolli. Even spinach and kale could work. This is good for me because I usually use half and let the other half spoil.
  • Meal preping like a restaurant
    • Buy ridiculous amount of deli containers, make many satisfying tastes that last for like a month, then mix and match
    • Assembling during the week
  • Raw diet ideas with Kristina
    • Rainbow wraps, mono eating one fruit (kinda unhealthy to be fair)
    • Using the blender a lot here is important (I like that)
    • Adding more fruits in the salads
    • Kale, shredded cabbage, bell peppers, cucumber, cherry tomatoes, avocado.
    • Cilantro and parsley.
  • Sweet Sour Chicken (TODO)
  • Joshua’s Meal Prep (TODO)
    • Sous Vide is a hack, but his fun
  • Josh Cortis, all around tips for Meal Prep
    • Reducing friction for the healthy option
    • Container essential characteristics: microwave safe, dishwasher safe, freezer friendly and stackable (glass probably better)
    • Skillet (easy to clean, need to take care), Sharp knife, 1 giant cutting board to fit all the sit and a digital scale
    • Great dishes for meal prep: Soup (freezes and reheats easily), Rice with protein/sauce/veggies
    • Bad dishes for meal prep: Breads that get soggy or salads that contain multiple liquids
    • Allow the meals to go to room temprature
    • Freezing foods using vaccum seals
    • Microwave to reheat meals, 1 minute and remix until it’s hot enough. Cut similar sized pieces to reheat evenly.
    • Breakfast burritos and cheap mealprep and buffet style meal prep.
  • 10 Air fryer recipes for quick cooking

the ultimate way to live would be to have a chef or restaurant that can cook healthy foods that are hot every day (subscription based to solve the eating problem once and for all). For now it’s expensive for me, hopefully at some point.

My favourite teas (great for company, low calorie, get used to the taste and the rituals):

  • Classic flavours are english breakfast, earl grey, chamomile, tumeric, lemon and ginger, assam, jasmine. Best companies are pukka, twinings, newby.

Top sauces / pastes (mix 1:1 with water to make sauce) to have in the fridge are Teriyaki, Harissa, Chipotle, Thai green Paste, White Miso Paste (the ingredients can be stored for 4-6 weeks, which is essential for a home cook. List is from Waitrose Cooks’ Ingredients). I would add mustard, chili sauce (like tabasco), sriracha and mayo (unhealthy but essential sometimes).

Other full flavour ingredients that can be stored for a while are kimchi (pickled cabbage), pickled onions/cucumbers, sun dried tomatoes, canned tomatoes (essential for sauces).

Other sauces/dips that can be made at home (or bought at the supermarket) are pesto, hummus, babaganoush, tzatziki, romesco, avocado sauce, marinara, guacamole, chimichurri, ají verde, zhoug, shatta.

Healthy snacks for movie nights: edamame, carrots (maybe combine with a sauce from above). And popcorn with simple salt is alo quite healthy.

Some of my favourite recipes that can be done from scratch and fast are eggs (omeletes, scrambled eggs or fried), smoothies (with yogurt, oat milk and fruits) or oven cooked protein (chicken or salmon) with veggies (like potatoes, brocolli, eggplant, …).

More to check:

  • kimchi (pickled cabbaged)
  • overnight oats
  • falafels in airfrier
  • my favourite veggies that are diverse: tomatoes, carrots, spinach
  • essentials for cooking stuff: salt, pepper, olive oil, lemon, onion, garlic, mustard
  • extra essentials ingredients for fast recipes: yogurt, oats / granola, honey, nuts
  • healty fruits: strawberries, kiwi, watermelon, blueberries/raspberries, avocado (healthy fats), pomegrande. Also apple, banana, orange, peach, mango, apricot (are ok but maximum one a day).
  • rice cooker, air frier, veggie cutters are essential for meal prep (maybe pressure cooker as well)
  • noodles stir fry is the king of fast dishes (Ethan’s basic framework) (TODO)
  • mediterannian inspired foods for the whole week like lentils, spinach rice, chicken pie
  • omeletes and eggs with cut vegetables
  • tuna is a good hack (ready to eat, full of protein)
  • blender sauces that can be used for everything pasta sauces that are fast and easy (make large portions and eat)
  • for quick healthy snack, I love italian inspired bread, olive oil, cheese and tomatoes

More resources:

  • Ethan on endless protocol for endless recipes
    • step one: choose a seasoning technique. Choices are blackening, stir fry, marinate before or after, …
    • step two: choose your protein. Choices are meat (beef, pork, chicken, turkey, …), fish (tuna, salmon, …), legume (lentils, chickpeas)
    • step three: choose serving style/carb. Choices are wrapped (sandwich, burrito, taco), mixed (on rice, pasta, noodles) or on salad.
    • setp four: choose extras. Examples of condiments/toppings are veggies, pickled stuff, sauces, herbs, yogurt.
  • Ethan on cooking without recipes to become a pro and Cook Well .