Healthy & High protein Meal Prep | 120G+ Protein Per Day! Muffins, Meatballs, Overnight Oats...
Recipes in this Video
Apple pie is a classic American dessert, often associated with home and comfort. The concept of overnight oats has gained popularity as a convenient, healthy breakfast option. Combining these two elements creates a nutritious dish that captures the essence of apple pie while being quick to prepare. This modern twist on a traditional favorite allows for easy customization and is enjoyed by many as part of a balanced diet.
Ingredients
- ●rolled oats
- ●milk
- ●Greek yogurt
- ●apples
- ●cinnamon
- ●maple syrup
- ●vanilla extract
- ●walnuts
- ●salt
Instructions
- 1Combine rolled oats, milk, and Greek yogurt in a bowl or jar.
- 2Chop apples and add to the oat mixture.
- 3Sprinkle in cinnamon, maple syrup, and vanilla extract.
- 4Add a pinch of salt to enhance flavors.
- 5Mix all ingredients until well combined.
- 6Cover the bowl or jar with a lid or plastic wrap.
- 7Refrigerate overnight, or for at least 4 hours.
- 8In the morning, stir the oats and adjust consistency with more milk if desired.
- 9Top with additional chopped apples and walnuts before serving.
Ingredient Alternatives
Greek yogurt
Healthier: coconut yogurt
Cheaper: regular yogurt
Coconut yogurt is dairy-free, while regular yogurt is often less expensive.
walnuts
Healthier: pecans
Cheaper: sunflower seeds
Pecans provide a similar crunch, while sunflower seeds are a budget-friendly option.
Techniques
Equipment
Also Known As
Meatballs have diverse origins, with variations found in many cultures, including Italian, Swedish, and Middle Eastern cuisines. Traditionally, they were a way to stretch meat and make hearty meals. Today, they are celebrated globally, often served with pasta, in sandwiches, or on their own with sauces, showcasing their versatility.
Ingredients
- ●ground meat
- ●bread crumbs
- ●onion
- ●garlic
- ●egg
- ●milk
- ●parsley
- ●cheese
- ●salt
- ●black pepper
- ●nutmeg
- ●olive oil
- ●tomato sauce
- ●beef broth
- ●Parmesan cheese
- ●Italian seasoning
Instructions
- 1Preheat oven to 375°F (190°C).
- 2In a large bowl, combine ground meat, bread crumbs, finely chopped onion, minced garlic, and chopped parsley.
- 3Add egg, milk, salt, black pepper, and nutmeg to the mixture.
- 4Mix until well combined, but do not overwork the meat.
- 5Shape the mixture into meatballs, about the size of a golf ball.
- 6Heat olive oil in a skillet over medium heat until shimmering.
- 7Add meatballs in batches, cooking until browned on all sides, about 5-7 minutes.
- 8Transfer browned meatballs to a baking dish.
- 9Pour tomato sauce over the meatballs and sprinkle with cheese.
- 10Cover with foil and bake for 20-25 minutes, or until cooked through.
- 11Serve hot with pasta or on a sub roll.
Ingredient Alternatives
ground beef
Healthier: ground turkey
Cheaper: ground pork
Ground turkey is leaner, while ground pork is often less expensive.
bread crumbs
Healthier: oats
Cheaper: crushed crackers
Oats provide fiber and are a healthier alternative.
Parmesan cheese
Healthier: nutritional yeast
Cheaper: grated cheddar
Nutritional yeast is dairy-free and adds a cheesy flavor.
egg
Healthier: flaxseed meal
Cheaper: applesauce
Flaxseed meal acts as a binder and is plant-based.
Techniques
Equipment
Also Known As
Ingredients
- ●2 cups cooked chicken, shredded
- ●1/2 cup mayonnaise
- ●1/4 cup celery, finely chopped
- ●1/4 cup red onion, finely chopped
- ●1/4 cup grapes, halved
- ●1/4 cup walnuts, chopped
- ●1 tsp Dijon mustard
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●8 slices of bread
- ●Lettuce leaves for serving
Instructions
- 1In a large bowl, combine the shredded chicken, mayonnaise, celery, red onion, grapes, and walnuts.
- 2Add the Dijon mustard, salt, and black pepper to the mixture and stir until well combined.
- 3Taste and adjust seasoning if necessary.
- 4Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
- 5To assemble the sandwiches, lay out 4 slices of bread on a clean surface.
- 6Place a generous amount of the chicken salad mixture on each slice of bread.
- 7Top with lettuce leaves and cover with the remaining slices of bread.
- 8Cut the sandwiches in half and serve immediately, or wrap them for later.
Equipment
The sandwich, believed to have originated in 18th-century England, is named after John Montagu, the 4th Earl of Sandwich. It was a convenient meal for those who wanted to eat without interrupting their card games. Today, sandwiches are a global staple, with countless variations reflecting local flavors and ingredients, from the classic American club to the Vietnamese bánh mì.
Ingredients
- ●bread
- ●meat
- ●cheese
- ●lettuce
- ●tomato
- ●onion
- ●mayonnaise
- ●mustard
- ●pickles
- ●avocado
- ●spices
- ●herbs
- ●olive oil
- ●vinegar
- ●condiments
- ●vegetables
Instructions
- 1Select your choice of bread.
- 2Spread mayonnaise or avocado on one slice of bread.
- 3Layer on your choice of meat evenly.
- 4Add cheese on top of the meat.
- 5Place lettuce, tomato, and onion slices on the cheese.
- 6Sprinkle with spices and herbs for flavor.
- 7Drizzle olive oil and vinegar if desired.
- 8Top with pickles or other vegetables.
- 9Cover with the second slice of bread.
- 10Press down gently to secure the fillings.
- 11Cut the sandwich in half for easier handling.
- 12Serve immediately or wrap for later.
Ingredient Alternatives
bread
Healthier: whole grain bread
Cheaper: white bread
Whole grain bread adds fiber and nutrients.
mayonnaise
Healthier: avocado spread
Cheaper: yogurt
Avocado spread is healthier and adds creaminess.
meat
Healthier: grilled chicken
Cheaper: canned tuna
Grilled chicken is leaner, while canned tuna is budget-friendly.
cheese
Healthier: nutritional yeast
Cheaper: processed cheese
Nutritional yeast is dairy-free and adds flavor.
Techniques
Equipment
Also Known As
Overnight oats have gained popularity as a convenient and nutritious breakfast option, particularly among health-conscious individuals. This dish allows for customization with various toppings and flavors, making it versatile for different dietary preferences. Its origins are rooted in traditional oatmeal preparations, but the no-cook method has made it a modern staple in meal prep culture.
Ingredients
- ●rolled oats
- ●milk
- ●yogurt
- ●sweetener
- ●fruits
- ●nuts
- ●seeds
Instructions
- 1Combine rolled oats and milk in a jar.
- 2Add yogurt and sweetener to the mixture.
- 3Stir well to combine all ingredients.
- 4Layer fruits, nuts, and seeds on top.
- 5Seal the jar and refrigerate overnight.
- 6In the morning, stir and enjoy cold.
Ingredient Alternatives
milk
Healthier: almond milk
Cheaper: water
Almond milk is lower in calories, while water is budget-friendly.
yogurt
Healthier: Greek yogurt
Cheaper: regular yogurt
Greek yogurt is higher in protein, while regular yogurt is often cheaper.
fruits
Healthier: berries
Cheaper: bananas
Berries are nutrient-dense, while bananas are often less expensive.
Techniques
Equipment
Also Known As
Carrot cake muffins are a popular American treat, often enjoyed as a breakfast item or snack. They combine the flavors of traditional carrot cake in a convenient muffin form.
Ingredients
- ●2 cups all-purpose flour
- ●1 tsp baking powder
- ●1 tsp baking soda
- ●1/2 tsp salt
- ●1 tsp ground cinnamon
- ●1/2 tsp ground nutmeg
- ●1/2 cup granulated sugar
- ●1/2 cup brown sugar
- ●1/2 cup vegetable oil
- ●2 large eggs
- ●2 cups grated carrots
- ●1/2 cup crushed pineapple, drained
- ●1/2 cup chopped walnuts (optional)
- ●1 tsp vanilla extract
Instructions
- 1Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
- 2In a large bowl, whisk together the flour, baking powder, baking soda, salt, cinnamon, and nutmeg.
- 3In another bowl, mix the granulated sugar, brown sugar, and vegetable oil until well combined.
- 4Add the eggs one at a time, mixing well after each addition. Stir in the vanilla extract.
- 5Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
- 6Fold in the grated carrots, crushed pineapple, and walnuts (if using).
- 7Spoon the batter into the prepared muffin tin, filling each cup about 2/3 full.
- 8Bake for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
- 9Allow the muffins to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.
Equipment
Spaghetti and meatballs is a quintessential Italian-American dish that has become a staple in many households across the United States. It reflects the adaptation of Italian cuisine to American tastes and ingredients, often featuring larger meatballs and a hearty tomato sauce. While its origins can be traced back to Italian immigrants, the dish has evolved into a beloved comfort food, commonly served at family gatherings and celebrations.
Ingredients
- ●spaghetti
- ●ground beef
- ●bread crumbs
- ●egg
- ●parmesan cheese
- ●garlic
- ●onion
- ●tomato sauce
- ●olive oil
- ●salt
- ●pepper
Instructions
- 1Cook spaghetti according to package instructions until al dente.
- 2In a bowl, mix ground beef, bread crumbs, egg, grated parmesan, minced garlic, chopped onion, salt, and pepper.
- 3Form the mixture into meatballs.
- 4Heat olive oil in a skillet and brown the meatballs on all sides.
- 5Add tomato sauce to the skillet and simmer the meatballs for 20 minutes.
- 6Serve meatballs over spaghetti and garnish with additional parmesan.
Ingredient Alternatives
ground beef
Healthier: ground turkey
Cheaper: ground pork
Ground turkey is lower in fat, while ground pork is often less expensive.
parmesan cheese
Healthier: nutritional yeast
Cheaper: grated cheese blend
Nutritional yeast is lower in calories and adds a cheesy flavor, while a cheese blend can be more budget-friendly.
Techniques
Equipment
Also Known As
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