[0:00] All right, guys. Today is a big day. One
[0:02] of the most common questions I get is,
[0:03] "How do I stay in shape when I cook all
[0:06] this delicious food each and every week
[0:08] for you guys?" So, today I'm letting the
[0:10] cat out of the bag. Most people want to
[0:12] eat healthier, but they don't know how
[0:13] to. So, I'm going to show you my most
[0:16] common weekly meal prep, how much I
[0:18] spent, everything I eat in a given week.
[0:21] Meet me in the kitchen. Let's make it
[0:23] happen. I hate the term meal prep
[0:24] because if we're being honest, meal prep
[0:26] usually sucks. And there's a common
[0:28] misconception that eating healthy is
[0:31] expensive. What if I told you guys that
[0:33] I got over 15 meals here for just $120?
[0:37] That's less than $8 per meal. And I'm
[0:39] going to show you guys how to make it
[0:41] happen right in your own kitchen, nice
[0:43] and healthy and delicious. Let's talk
[0:45] veggies. One of the first things that
[0:46] people mess up on meal prep is they
[0:48] overcommit. They make a big batch of
[0:51] something that they plan to eat for 5
[0:52] days straight and it sits in the fridge
[0:54] and by day two it ends up in the trash
[0:56] and you're ordering Door Dash. Today I'm
[0:59] going to show you my technique. What
[1:00] we're going to do is blanch our
[1:01] vegetables. Now, this week I'm going
[1:03] with green beans and broccolini and then
[1:05] whatever else I have in the fridge. This
[1:07] is interchangeable. You use Brussels
[1:09] sprouts, whatever your favorite veggies
[1:10] are. Spinach, kale, uh green peppers,
[1:13] mushrooms, whatever you like. Today,
[1:15] green beans, broccolini, two of my
[1:17] favorite veggies. We're going to blanch
[1:19] these, which basically means just put
[1:20] them in some boiling with salted water
[1:22] and then shock them in some ice cold
[1:24] water. Then they go in the fridge. No
[1:27] sauces, no extra uh components. They're
[1:30] just a blank canvas for whatever you
[1:32] decide you want on a Tuesday or
[1:33] Wednesday night. The key to the veggie
[1:35] prep here is to par cook or blanch them.
[1:38] Shock them in cold water to stop the
[1:40] cooking process. That way, when it's
[1:42] time to cook them and you sauté them, it
[1:44] only takes two or three minutes to cook.
[1:45] Saves you a ton of time. And then you
[1:47] could pair these veggies with whatever
[1:49] protein, starch, carbohydrates you want
[1:51] to. Moving on to carbohydrates. Now, my
[1:54] favorite is sweet potato. I eat sweet
[1:56] potatoes almost every day. Second
[1:58] favorite would be rice. White rice is
[2:00] what I tend to go for. I make a big
[2:02] batch, keep it in the fridge. My
[2:04] 2-year-old son loves white rice, and I
[2:07] eat about 120 grams or so with each
[2:10] meal. Um, if I'm not eating sweet
[2:12] potatoes, another option that I go with
[2:14] often is oats. I'll go with a half a cup
[2:17] of oats, two scoops of whey protein,
[2:19] giving me tons of protein, good fuel
[2:21] right before the gym or right after the
[2:23] gym. Last but not least, one of my go-to
[2:26] options is the low carb wraps. If I'm in
[2:29] the mood for a burrito or a taco of some
[2:31] sort, this is what I reach for. You can
[2:33] use ground beef, chicken, whatever
[2:35] protein you like, your veggies, wrap it
[2:38] up, got yourself something quick and
[2:40] easy to eat for lunch or dinner. Another
[2:42] pro tip I want to mention is grabbing a
[2:45] food scale. This is a great investment.
[2:46] That way, you're not guessing as to what
[2:48] you're eating. I use a food scale. I
[2:50] also track most of my meals with My
[2:52] Fitness Pal. There's a ton of different
[2:54] options out there. So, use the one that
[2:56] suits you best. But the scale, some sort
[2:59] of way to track what you're eating. Best
[3:02] way to make sure that you're hitting
[3:03] your calories and your macronutrients.
[3:05] Now, for me, I'm going with 170 grams of
[3:09] Greek yogurt. This is the brand that I
[3:11] typically typically use. We're going to
[3:14] get that in there. It's unsweetened. I'm
[3:15] going to sweeten it with stevia, which
[3:17] is a zerocalorie
[3:18] plant-based sweetener. So, we're
[3:21] basically making like a parfait here.
[3:23] 170 g of uh Greek yogurt. We're going to
[3:25] go in with a few tablespoons of walnuts.
[3:29] You can use pecans, whatever you know
[3:31] your favorite is. Better than granola.
[3:34] Granola is laced with sugar. It's
[3:36] delicious, but it's not good for you.
[3:38] Walnuts or pecans are my two go-tos.
[3:40] Better than granola. A lot healthier for
[3:42] you. And then a handful of blueberries.
[3:45] Hit it with some stevia to sweeten it
[3:46] up. Give it a mix. And you have
[3:48] yourselves a nice little breakfast or a
[3:50] snack post-workout pre-workout
[3:53] whatever you're into. Little squirt of
[3:55] stevia.
[3:59] Then we're going to mix that together.
[4:01] One of my favorite snacks. I even eat
[4:03] this as dessert sometimes. If I find
[4:04] myself with a sweet tooth late at night
[4:06] and I need a little bit more protein,
[4:09] I go for this.
[4:12] Can't go wrong.
[4:15] Got a little crunch for texture from the
[4:17] nuts.
[4:21] It's always good.
[4:23] Now, when it comes to proteins, ground
[4:25] beef is one of those things that I could
[4:27] eat pretty much every day. And honestly,
[4:29] I don't mind it being meal prepped. Now,
[4:32] if you got chicken breast in the
[4:33] refrigerator for two or three days, I'd
[4:35] rather starve. But ground beef, I can
[4:37] eat that a day or two later. So, it's
[4:40] really up to you. You can make this
[4:41] fresh every day. That's going to be
[4:42] best. But ground beef is pretty good the
[4:45] next day, unlike chicken breast, in my
[4:47] opinion. So, we're going to go ahead and
[4:50] flatten this out. This is lean ground
[4:52] beef. 9010 or 937 is kind of what I look
[4:55] for. Want to make sure that it's making
[4:57] good surface area contact with the
[4:58] skillet to get some char. We're going to
[5:00] season this up with salt, AP seasoning,
[5:03] smoked paprika, cumin, and a little
[5:05] Italian seasoning. All right, guys.
[5:06] Today's episode is sponsored by Nourish.
[5:08] Look, I cook for a living. I know food
[5:11] better than most people. But here's what
[5:12] I realized recently. Knowing how to cook
[5:15] and knowing how to actually fuel your
[5:16] body are two completely different
[5:18] things. Recently, I found myself
[5:20] dragging by 300 p.m. every day. I
[5:23] thought I was eating healthy, but I was
[5:24] skipping meals because I'm so busy. And
[5:26] then I was crashing hard. My RD told me
[5:29] that was my issue. My body was running
[5:30] on empty and I didn't even know it.
[5:32] That's when I started using Nourish. I
[5:34] got matched with a registered dietician,
[5:36] signed up in under five minutes, and my
[5:38] first session was on Zoom. She looked at
[5:40] all my actual data, the app that syncs
[5:42] with my Apple Health, tracks my macros,
[5:45] hydration, sleep, workouts, so she could
[5:48] see exactly what was going on. She even
[5:50] ordered labs so we have real numbers to
[5:52] talk about. No guesswork. and having
[5:55] someone in my corner who's actually
[5:56] accountable to my results. That's the
[5:58] piece most people are missing. Here's
[6:00] the part that got me. Nourish is covered
[6:02] by most insurance plans. 94% of patients
[6:05] pay nothing out of pocket. Zero. And
[6:08] they back it with the Nourish guarantee.
[6:09] If you're not completely satisfied,
[6:11] they'll work with you until you are. Go
[6:12] to nourish.com/mrmake
[6:14] it happen. The link is at the top of the
[6:16] description box. First month is on them.
[6:18] Now, my friends, it's time to make the
[6:20] green beans. Like I said, we already
[6:21] blanched them. pretty much 75% of the
[6:23] way cooked. This is going to take two or
[6:25] three minutes max and you can make
[6:27] whatever flavor you want with whatever
[6:29] meal you want. I'm going to go in with a
[6:30] little soy sauce. This is my special soy
[6:34] sauce right here.
[6:36] Few tablespoons of that. One tablespoon
[6:38] of garlic paste.
[6:41] And then some chili oil. This is uh Mama
[6:45] Fuku black truffle chili crunch. Good
[6:48] option.
[6:50] Just going to add a little spicy
[6:51] element. About a tablespoon of that.
[6:53] Going to give that a mix.
[6:57] And then we're going to put a little
[6:58] olive oil or avocado oil into our
[7:00] skillet. Toss our green beans in this
[7:03] sauce. 2 minutes is done. It's going to
[7:06] be absolutely delicious. Perfectly
[7:08] cooked. It's going to pair it with your
[7:10] ground beef or my ground beef that I
[7:11] just made. Serve it with some white rice
[7:13] or sweet potato, whatever you're
[7:14] feeling. And there you have it. Dinner
[7:16] in 10 minutes. This was about 550
[7:20] calories, 52 grams of protein, very
[7:23] little effort, delicious. You can eat it
[7:25] with a little side of fruit if you want
[7:26] to. If you want to up the protein, you
[7:28] could do a little cottage cheese on top.
[7:30] That'll give you another 15 to 20 grams
[7:32] depending on how much cottage cheese you
[7:33] use. But this right here, filling, only
[7:36] 550 calories, 52 grams of protein, 10
[7:39] minutes work. Now, when it comes to
[7:40] chicken, I got three options that I tend
[7:42] to go with, and two I use more often
[7:44] than the than the third option. We go
[7:46] with chicken thighs, boneless, skinless,
[7:48] and chicken breast. Those are my top
[7:50] two. Occasionally, I'll mix in some
[7:52] ground chicken in replace of the ground
[7:53] beef. Today, we're going with chicken
[7:55] thighs and chicken breast. Now, you have
[7:58] options when it comes to flavor cuz this
[7:59] all of these recipes cook in 15 minutes
[8:02] max. We're going to do a jerk chicken
[8:04] thigh and a Cajun chicken thigh today.
[8:06] For that, we need about a tablespoon or
[8:08] so of jerk paste, some seasoning, a
[8:11] little lime juice. That's all you need
[8:13] for your jerk flavor. Keeping it real
[8:16] simple. This is my wife's favorite way
[8:18] to do her chicken thighs. And I like the
[8:21] Cajun version. I like the jerk version,
[8:23] too. But the Cajun just gets nice and
[8:25] crispy. It kind of reminds me of like
[8:26] chicken wings almost.
[8:29] And the jerk uh method makes the air
[8:33] fryer a lot harder to clean. And I'm big
[8:36] on speed and efficiency. So, I'm not
[8:39] trying to scrub jerk seasoning off my
[8:41] air fryer every day, but my wife don't
[8:44] mind doing it. So, we're going to make
[8:45] this today. Get that in there. Next up,
[8:48] probably the protein that has the worst
[8:50] reputation, the chicken breast. I'm
[8:52] going to show you guys how to cook this.
[8:54] This is very simple, very easy, and
[8:56] delicious if done right. We're going to
[8:58] season this with the allpurpose
[9:00] seasoning and my lemon bay. If you
[9:01] haven't tried that yet, you can grab
[9:03] that from my website, mritab.shop. We're
[9:05] going to go down first and foremost with
[9:07] a layer of allpurpose. Now, I seasoned
[9:09] my presentation side last. So, we're
[9:11] going to flip this over, hit it with
[9:13] some AP Lemon Bay. We're going to pan
[9:16] sear it, get some color, and then finish
[9:18] it in a 400°ree oven. Total cook time,
[9:21] 10, 15 minutes max, depending on the
[9:24] size of your chicken breast. This one's
[9:26] kind of big, so this probably be closer
[9:27] to 15 minutes total.
[9:29] Real simple. I only eat chicken breast
[9:31] fresh. I do not meal prep chicken breast
[9:33] and put it in the fridge for two, three,
[9:35] four days. I just can't do it. I've
[9:37] tried it. It's not for me. There you
[9:40] have it, people. You got plenty of
[9:41] options. The chicken breast with a side
[9:43] salad. You can even chop that up all
[9:44] together. Wrap it in a low carb tortilla
[9:47] and you got yourself a nice little
[9:48] chicken wrap. Either way you go, you
[9:50] can't miss. That's about 50 to 60 grams
[9:52] of protein depending on the size of your
[9:54] chicken breast for less than 400
[9:56] calories. Probably the healthiest or
[9:58] leanest uh option of the day.
[10:02] Can't go wrong. You got two different
[10:03] variations of chicken thighs. You can
[10:05] make it whatever flavor you want. 15
[10:06] minutes in the oven. Sweet potatoes,
[10:08] prepped veggies. This is how I eat
[10:11] pretty much 75 to 80% of the time. And
[10:14] then I occasionally indulge in one of
[10:16] these delicious meals that I make it for
[10:17] you guys on the regular. But if you
[10:19] stick to this 80% of the time and then
[10:21] 20% of the time, you eat whatever you
[10:22] want, you can stay in shape, stay
[10:24] active. This is how I do it. That's to
[10:27] answer your question. I've been getting
[10:28] the question for about five or six years
[10:30] now. So, the cat is officially out of
[10:32] the bag. If you want more YouTube
[10:33] content like this, let me know down in
[10:35] the comments. All of my recipes can be
[10:37] found at mr make it happen.com. And I'll
[10:39] see you next week.