January 20, 2020
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Healthy Meal Prep | Week 1

Happy New Year everyone! I am so excited to
welcome 2015! I have a feeling it is going to be an absolutely incredible year and I
can’t wait to share it with all of you. Now to be honest I was a little decadent over
the holidays so I’ve made it my New Year’s resolution to get back on track and start
eating well. And I’ve created a couple new great series ideas for the month of January
to help me do that. And hopefully you will find them as inspiring as I do. Now the first
is called my 30 Day Smoothie Challenge and it’s going to be happening entirely on Instagram.
So if you don’t follow me on Instagram, head over to thedomesticgeek1. I’m going to be
sharing a brand new smoothie recipe every single day of January. The second series is
going to be all about Healthy Weekly Meal Prep. Now a few months ago I posted a weekly
meal prep video and you guys seemed to love it and you’ve been asking for more ever since.
So every Thursday, through the month of January I’m going to share a new Weekly Meal Prep
video to get you inspired for the week to come. Basically, this is a way to do all of
your cooking on Sunday and set yourself up for success the entire week. You’ll also be
able to find all of the shopping lists on thedomesticgeek.com so once you’re done watching
this video head over there and you can just print out the shopping lists, take them with
you to the grocery store and boom, you are ready for the week. The star of the show this
week will be these beautiful salmon filets. Now I’m just going to create a really basic
marinade for them and bake them in the oven. It could not be simpler. I’m basically combining
some olive oil, a little bit of fresh lemon juice, some garlic and some salt and pepper.
I’m going to whisk this together really, really well and pour it over my salmon filets. Now
we’re going to let these sit for fifteen or twenty minutes so they can absorb all of that
deliciousness. In the meantime, I’m going to get started on my rice. Now I’m using some
brown and wild rice so it takes just a little bit longer to cook – about 30-40 minutes.
So what I’m going to do is combine the rice and some vegetable stock with a little bit
of garlic in a pot. I’m going to bring this to a boil and then once it’s reached a boil
I’m going to turn the heat down to low, put the lid on and let it simmer for 30-40 minutes
or until it’s soft and delicious. While my rice is simmering away, I’m going to put my
salmon in the oven at 350°F. We’re looking for about 15-20 minutes or until the salmon
is completely opaque all the way through. In the meantime, I’m going to get started
on wilting my spinach. All I’m going to do is in a frying pan, heat up some olive oil,
add a little bit of garlic and then, in goes my spinach. I’m going to put the lid on and
allow it to wilt completely. Once it’s done, I’m just going to put it in a container, let
it cool and then I can eat it for lunch and dinner all week long. Now I think it is really
important when you’re doing weekly meal prep to make a nice, big salad that will last all
week long. That way, when you’re feeling peckish, you’ll reach for that instead of some potato
chips or cookies. Basically for this salad, the secret is not to use any lettuce because
lettuce will just not hold up to a dressing all week long. So I’ve got some beautiful
cherry tomatoes standing by and to that I’m just going to add some gorgeous pepper – I
love bell pepper. They’re so delicious. And some kalamata olives which add a beautiful
saltiness to this. And then we’re just going to add a few cubes of feta. And when I say
a few, I mean a lot. Some olive oil, a little bit of white wine vinegar for some acidity,
some salt, some pepper and my favourite homemade Greek seasoning. Next up, I’m going to prep
my raw veggies. Now these are great to have on hand when you’re having a snack attack.
So this week I am going to be prepping some carrots, some zucchini, and a little bit of
cauliflower. Next up, I’m going to prep my fruit. This week it’s going to be some pineapple
and some mango. And don’t sweat it if you can’t finish all of this fruit within the
week, you can totally freeze it for smoothies next week. Finally, I’m going to make one
of my very favourite snacks – it’s a super simple trail mix and it’s perfect when you
have a case of the munchies. So in a large bowl, I’m combining some almonds, some walnuts,
some cranberries, and some raisins. It’s as simple as that. I really hope you find this
weekly meal prep helpful and remember, all of the shopping lists and recipes are listed
in the description box below. All you need to do is click the Show More button, They’ll
also be posted on thedomesticgeek.com so be sure to check them out there. And if you give
them a try, be sure to Tweet or Instagram me a photo because you know I love seeing
what you’re coming up with in your very own kitchens. And finally, if you haven’t already,
be sure to SUBSCRIBE to The Domestic Geek because there’s lots more Weekly Meal Prep
where this came from 🙂

Randall Smitham



  1. Corrina Vali Posted on April 5, 2015 at 12:40 am

    First of all, I love all your videos! Not just your recipes, but the way you present them as well! I want to request a video about vegetarian lunch/dinner ideas excluding just salads. Although I love salads, sometimes I want something more. Thanks! 🙂

  2. Rose Mtz Posted on April 5, 2015 at 2:07 pm

    I love your videos. They are very helpful.

  3. Amanda Ashley AKA LadyOfFire Posted on April 7, 2015 at 1:39 am

    Allergic to salmon but it sucks because it tasted so amazing. But a sliver the size of the tip of a nail put me down for three days.

  4. Jessica Pavone Posted on April 7, 2015 at 2:30 pm

    I found so much motivation in your videos. I binged-watched countless of them for a solid few hours. Taking all of these meal preps and ideas all the way to the top of my journey to a healthier body. THANK YOU!!!

  5. Eva Chavez Posted on April 8, 2015 at 12:31 am

    the pots and pans you use are amazing…what kind are they

  6. b00bsi Posted on April 10, 2015 at 7:17 am

    So this is for how many days? 4?

  7. Aly Sevre Posted on April 12, 2015 at 9:05 am

    Do you have any meal prep episodes that don't require oven cooking and/or any meal prep episodes that make use of one-pot dishes? I live in Japan in a teeny little studio that just has a single gas range, a saucepan, a frying pan, and a baby toaster oven. It takes me three times as long as it should to do normal meal prep because I have to do each step one after the other instead of all at once.

  8. HidayaSubira Posted on April 12, 2015 at 6:05 pm

    I have a dumb question. Does the salmon and rice really last a week? I mean it still tastes good after that time?

  9. Lisa K Posted on April 13, 2015 at 10:59 am

    Thank you so much for this I have 3 girls and its a struggle at dinner time sometimes but this will make things so much easier!

  10. BellaTheReaper Posted on April 13, 2015 at 11:30 pm

    I absolutely love your vids.

  11. AsianPopSweden Posted on April 16, 2015 at 5:10 pm

    Interesting video. So fun to see similarities in the way you prepare food (I also prepare sallad for the week) and also rice. Great meal and planning tips! 🙂

  12. Bárbara Francis Tomasia Posted on April 19, 2015 at 5:09 am

    You are beautiful. xx

  13. Gbaby Posted on April 21, 2015 at 1:49 am

    This girl is amazing! Very helpful, thank you!

  14. germankiwigal Posted on April 28, 2015 at 8:46 pm

    How does that tiny handful of spinach last you for a week???????

  15. Vanessa Lopez Posted on May 18, 2015 at 5:16 pm

    Hello! I am really excited about this menu, I actually bought everything yesterday and I bought double the amount because I have my husband and my two kids, but I have a question, I made the salmon and the salads, how is this going to last me the entire week? do I eat salmon every day? I don't have enough recipes for the entire week that are healthy like the salmon and the salads so I back to the same problem. Great videos!

  16. Michelle Audrey Posted on May 19, 2015 at 4:14 am

    how long do these cooked fish and rice lasts in the fridge??

  17. Journi2Lyfe Posted on May 25, 2015 at 9:09 am

    This is great. Thank you!

  18. Dariela Padilla Posted on May 30, 2015 at 2:53 am

    Where have you been all my life😍 !!!

  19. Jennifer Thomas Posted on May 31, 2015 at 2:19 am

    Beautiful, looks really yummy!

  20. Beyoutyguide Posted on June 5, 2015 at 4:46 pm

    your meal prep is the best and i love that you keep all your food in glass containers

  21. Lane Posted on June 6, 2015 at 3:39 am

    Thank you for the ideas. Love watching your videos. 🙂 very inspiring

  22. Chazzy and Angie Posted on June 21, 2015 at 8:10 pm

    Does this serve just one person orrrrr

  23. Plantita de Luz Posted on June 28, 2015 at 12:55 am

    Hey! You are great! Really, I am very happy about organizing all food for the complete week. Your videos are amazing! All so clean and perfectly organized. I like very much the glass mason jar idea! I love all that you do! go ahead with more healthy videos! Thanks a lot!

  24. Colette(familypeacelove) Posted on July 1, 2015 at 12:00 pm

    This was amazing really great we are pescatarian so glad I watched this lol good tips galore

  25. Emmy Lou Posted on July 2, 2015 at 7:30 am

    This is very very helpful. Just wondering though how long will the salad last in the fridge?

  26. Healthy Recipe Channel Posted on July 11, 2015 at 10:27 am

    This is an awesome routine to get into. Simple and very organized.

  27. Marie Louise B Posted on July 24, 2015 at 3:39 pm

    Hi, here from Quebec city in Canada, i am all set and ready to lose weight with your "so good food" to eat and ideas to make it more fun. I just bought your book, so if you have an email adress i will send you picture before and after :)))

  28. Marie Louise B Posted on July 24, 2015 at 3:48 pm

    Where do i find the receipes of your greek seasonning and also salad dressing.
    Thanks ( i bought your ebook can't find it there)

  29. Anais K Posted on July 30, 2015 at 6:35 pm

    @The Domestic Geek ..hope you respond. This is for one person for one week right? I would have to double the portions to accommodate an extra person.

  30. Kris Willard Posted on August 5, 2015 at 10:57 am

    These are brilliant! I absolutely ADORE your channel! You seem like such a bright and loving personality and your creativity is wonderful – thanks for sharing it with us!

  31. Aleena Perez Posted on August 11, 2015 at 3:21 am

    Thx so much for taking the time to write a grocery list for us viewers. I enjoy watching all your clips.

  32. Viktor Ragulin Posted on August 16, 2015 at 12:49 am

    you are cute girl, you made me smile big time 😉

  33. Femme Fitale Fit Club TV Posted on August 19, 2015 at 10:21 am

    I like to add dill and garlic to my salmon and also use crushed garlic in my rice to give it some flavor.  Will try it with the vegetable stock to also flavor it up.  Great idea!

  34. luvpooh101 Posted on August 22, 2015 at 10:26 pm

    Hi, I wonder what brand of the cookware (pan and pot) you used in this video?

  35. Hazel Pierre Posted on August 25, 2015 at 1:35 am

    I have to say "I love your videos! " where have you been all my life, lol. You will not believe how much you've helped me with meal ideas for my family. Thank you soo much and keep up the hard work. I truly appreciate it!…. Hazel.

  36. Quadkat 85 Posted on September 5, 2015 at 10:05 pm

    I'm enjoying your video's they are inspiring! Last week I made this salad, and used balsamic vinegar, because I LOVE a good balsamic, It was delicious, but not as pretty. Still a big hit in our family, so I made it again this week, bigger batch, and used white balsamic. Yum, just as good, and you can see all the pretty colors now! 🙂

  37. Tracy Chester Posted on September 8, 2015 at 11:15 pm

    I love the way u cooked the salmon. I need to ask something. I have noticed this happening on all my videos lately. I see captions in front of the videos and I have never seen this before. How can I get this off there so I can see the videos ?

  38. Kallie Bauck Posted on October 16, 2015 at 2:25 am

    I love your meal prep videos! Would love to see a third instalment of this series!

  39. queenb1292 Posted on November 4, 2015 at 5:06 pm

    Wow… where has this channel been all my life?! Subscribed!!!

  40. jlee222ballin Posted on November 9, 2015 at 9:00 am

    I'm just getting into cooking now, and I have a question. Are meal preps usually intended to be eaten for breakfast, lunch, and dinner in one day for 7 days of the week? How do meal preps work? Silly question I know. And awesome videos by the way! I'm learning so much!

  41. Kim Bass Posted on November 10, 2015 at 12:09 am

    You are so super cute and talented! Just came across your videos and I'm in love!

  42. grandma lynda Posted on November 11, 2015 at 3:45 pm

    when prepping celery and carrot. cut little slits in each end of the strips put them in a tight container and add ice cubes . This causes the ends to curl and look pretty and kids love them. My grandmother told me that trick and it was the one way I would eat raw carrot sticks. 🙂

  43. Diamond Hunter Posted on November 16, 2015 at 10:20 am

    I just love you! lol You make cooking super enjoyable!

  44. Sami Curran Posted on November 28, 2015 at 12:55 am

    I watched this whole video whilst eating a big chocolate cookie haha. The irony!

  45. TheIvanarilly Posted on December 7, 2015 at 1:43 am

    can you freeze samon

  46. erica matty Posted on December 15, 2015 at 12:25 am

    So how did you cook the rice? how much, how long? It is the only thing not in the description box. I always seem to mess up rice.

  47. Jason Jets Posted on December 24, 2015 at 5:31 am

    Could you please do this series again for 2016? I really need it.

  48. AndYouWillBeWithMe Posted on December 29, 2015 at 8:54 pm

    feeling so nostalgic 😀 I discovered this channel on New Year and I've been cooking my own food ever since 😀

  49. Ashlee L. Posted on December 30, 2015 at 10:49 pm

    Is this suppose to be for only one person?

  50. Ang Phillips Posted on December 31, 2015 at 7:38 pm

    Hello have u ever made a tandoori chicken or the spice I found one a bulk barn that is awesome but it's mystery spice. Haha

  51. Tonia C Posted on January 1, 2016 at 8:46 pm

    Help I love the ideal but have no teeth is there away to soften the veggies before i store them?So that i can eat them.

  52. melissa horbal Posted on January 2, 2016 at 3:49 am

    Please do this series AGAIN!!!!

  53. Cydney Shain Posted on January 2, 2016 at 7:14 pm

    love these ideas

  54. maria noto Posted on January 4, 2016 at 12:40 am

    Just found you..love your channel

  55. MONTZXO Posted on January 5, 2016 at 8:48 pm

    Will the salmon hold up for a week?

  56. Purposeful Pursuits Posted on January 6, 2016 at 2:48 am

    What can i sub the feta with for the salad? Thanks 🙂 Planning to prep this whole menu for next week… first week back to classes love love this series

  57. Angela Ng Posted on January 13, 2016 at 11:14 pm

    Am i the only one who can't find the smoothie recipes? why don;t i see them on her instagram?

  58. Sugeily Collazo Posted on January 16, 2016 at 8:49 pm

    this video made me hungry I'm starting a diete

  59. Re-createyourdiet Posted on January 21, 2016 at 10:47 am

    Where do you get all your different size Mason jars?

  60. Patsy Khan Posted on January 23, 2016 at 10:49 pm

    lovely you are making my life easy hahah

  61. EndPur Posted on January 25, 2016 at 4:35 am

    Great Video ! Thanks

  62. Benazir Jameri Posted on January 25, 2016 at 3:47 pm

    sooo pretty

  63. Jennifer W Posted on February 16, 2016 at 2:50 pm

    DG, you're phenomenal, thank you for all your great ideas. I'm going to try meal prepping for my whole family – individual instead of whole meals, so that everyone can make things as they need. Besides, my husband doesn't like fish and has different needs than me, for example.
    Anyway … I'm not used to brown rice yet. Can I use a rice steamer to make both white and brown rices, and then blend them?

  64. Amanda S. Posted on February 27, 2016 at 8:18 pm

    What would you suggest as a substitute for Kalamata Olives?

  65. Will Hughes Posted on March 1, 2016 at 4:06 am

    hey girl!!! love your videos!!! i was wondering where you get your mason jars from? is there a wholesale website?

  66. A. R. Posted on March 6, 2016 at 6:30 pm

    LOVED that little mango trick with your cup girl!!!!

  67. Angelica Guzman Posted on March 13, 2016 at 11:17 pm

    Omg! I just discovered you and you are a heaven sent! Love EVERYTHING about your channel!🙌😊 Thank you!!

  68. Paola Montes Posted on May 12, 2016 at 10:00 pm

    Do you find cranberries without added sugar!?

  69. ivan donzale Posted on June 14, 2016 at 4:01 am

    I am attempting to comply with this keto diet plan listed below.
    + https://sites.google.com/site/KetoDiietplan?id=3468-2005-3261 +
    Still underway with this keto guides as well as still excellent until now..

  70. jash basu Posted on June 15, 2016 at 9:33 am

    There are three factors in fat reduction – exercise, diet, and motivation.
    One place I found which succeeds in merging these is the Triple trim formula (check it out on google) definately the no.1 diet i've heard of.
    look at all the before and after pictures and incredible reviews.

  71. jash basu Posted on June 15, 2016 at 9:33 am

    There are three factors in fat reduction – exercise, diet, and motivation.
    One place I found which succeeds in merging these is the Triple trim formula (check it out on google) definately the no.1 diet i've heard of.
    look at all the before and after pictures and incredible reviews.

  72. Natasha Hagans Posted on June 27, 2016 at 10:23 pm

    So happy I found this channel

  73. anamaria fai Posted on July 11, 2016 at 8:08 pm

    I have spent months studying weight loss and discovered a fantastic website at Trevs trim formula (google it if you are interested)

  74. Jenna B Posted on July 15, 2016 at 8:37 pm

    Can someone please help me understand how this is meal prep for a whole week, when we are supposed to eat 3 meals a day? I only see one meal in this video and that's dinner.

  75. Rose61234 Posted on July 26, 2016 at 10:23 am

    Tons of oil, frying, feta cheese, nuts… Not exactly that healthy! I wouldn't follow this diet to lose weight.

  76. Celesta Viola Posted on August 9, 2016 at 2:19 am

    Hello guys! Whoever out there who is interested in building a business of a healthy food, please reach me via LINE @celestaviola . Thankyou!

  77. david gingers Posted on August 12, 2016 at 6:59 am

    I found keto diet books that support our diet challenges.
    ## https://twitter.com/rl3f3/status/760053559392083968?pidid=387fe9 ##
    I am still following this plan and it was pretty good..

  78. I O Posted on October 15, 2016 at 11:02 am

    I find you have similarity to Cameron Diaz. 😃

  79. MissJayy Posted on October 15, 2016 at 8:03 pm

    Where did you get your mason jars? I'm hesitant to buy dollar ones because not sure if it safe?

  80. Nusrat Khan Posted on October 28, 2016 at 2:53 pm

    Hey Sara Lynn, I just LOVE your channel!  Have been eating kinda badly this last wk, & I can tell it has affected my energy & emotions- ugh!  I'm going to try this meal prep this wknd (got your eBook a few mos ago).  I let my fam & friends know re: this channel also b/c it's SO helpful.  Keep up the GREAT work!!!

  81. eradicatedsoul Posted on December 8, 2016 at 2:12 pm

    2017 is very close

  82. Christy Blake Posted on December 18, 2016 at 6:06 am

    A while back I learned of this weight loss plan “lyly amazing guide” (Google it) from a buddy who following the directions lost practically 13 lbs within only a few short days. We are trying this diet now plus the results so far have been far beyond my wildest dreams. It comes really recommended. You can find it on Google.

  83. enasitaa - Spanish Guru- Posted on January 15, 2017 at 6:30 pm

    im following this food lifestyle now at work it's amazing and super healthy <3 thank you so much

  84. JoJo C Posted on February 1, 2017 at 12:05 am

    in a exactly a week it will be her 4 year anniversary

  85. 0nightshade0 Posted on February 7, 2017 at 6:08 am

    Good ideas but the term "healthy" should be used loosely in regards to this video.

  86. carlos torres Posted on May 21, 2017 at 11:20 pm

    not my type but ur beautiful

  87. Fuu Yuh Posted on July 14, 2017 at 7:23 am

    Is this supposed to make you lose weight ?

  88. Kelsey Jane Posted on November 26, 2017 at 7:47 am

    Watch my videos at kelsey jane

  89. Healthy Food Life Posted on December 19, 2017 at 6:04 pm

    I want this Delicious dish.

  90. Melissa Casillas Posted on January 23, 2018 at 1:30 am

    TIP put pictures of your meals on the thumbnail or else ppl will look at the pictures and not click on the video thinking they already watched the video

  91. Amulya Deepika Posted on February 8, 2018 at 8:38 pm

    What is Fenoboci Diet Plan? I have noticed numerous awesome things about this popular lose weight secrets.

  92. Alycia A Posted on October 22, 2019 at 1:50 pm

    Love the mason jar idea. Takes up less room in fridge.