January 24, 2020
  • 8:53 pm Banana Blossom Salad – Vietnamese Recipe – CookingWithAlia – Episode 297
  • 8:53 pm Easy George Foreman Grill Recipes : Cooking Pork Fillets On The George Foreman Grill Recipes
  • 7:53 pm Easy and Quick Meal Ideas
  • 7:53 pm 10-Year-Old Chef’s “Fave Recipe Is Filet Mignon” LOL
Meal Prep for the Week – Mind Over Munch Kickstart Series

Hey guys! So today I’m going to show you my
basic meal prep for the week. A lot of people
think that meal prep has to be those fancy
Tupperware photos where it’s an entire week’s
worth of meals planned out in advance. But
it does not have to be that way. I do not
do that because I don’t really want to eat
the same thing every day and I don’t want
to plan that much. But I still do a decent
amount of meal prep to help set me up for
And all this information comes from my very
brand new e-book ‘Meal Prep: A Beginner’s
Guide’, so if you’ve never prepped or you’ve
been prepping but you’re looking for a more
efficient, effective, easy way to prep, this
book might be able to help you out. It’s got
tons of tips, tricks, tools, cooking techniques
and a free recipe book at the back with 25
portable, easy meals. So without further ado
let’s get to my meal prep.
[Music starts 00:00:52]
[Music ends 00:06:51]
Alright so there you guys have it. My meal
prep for the week. As you can see I do not
prepare every meal for the entire week but
instead I do things to set myself up for success
so I have my protein ready, I have my vegetables
chopped so I can grab these things and use
them in whatever meal I want. I have some
snacks ready, I have my fruit portioned out
so you don’t have to prepare everything to
make meal prep successful and in my e-book
I talk a lot about that. There is a whole
spectrum of meal prep and you can do the minimum
amount or the maximum amount of prep to succeed.
It is going to fully depend on you. I want
to know.
Do you meal prep? What do you find the most
success doing more prep, less prep, basic
items for the week or every single meal for
the entire week? Please comment below to let
me know. Also I need you to comment below
and let me know how the challenge is going.
It is week two check in. So you did one of
these last week. And every Sunday I told you
I will check in so you can print out this
PDF. This is your accountability evaluation
form and just fill it out and compare it to
last weeks. See how you did. Are you feeling
better now? Have you adjusted your goals a
little bit to make sure that you are on track
to succeed with your ultimate January goal
by the end of January? So we’ve got about
20 days left to reach those goals.
Feel free to adjust again if you need to.
Also how are your milestones going? What was
your milestone that you were trying to meet
yesterday? Did you meet it? Let me know below.
Be sure to tune in every single day in January
because we have a new episode airing in our
Kickstart Series tomorrow. You do not want
to miss it. It is a one minute dessert to
satisfy your sweet craving. I hope you guys
have a great weekend and I will see you tomorrow.

Randall Smitham



  1. الخطوات الملكيه Posted on March 17, 2017 at 8:43 pm

    I want to really do the parp jar but I can't because I feel the test of chicken on the second day will be change

  2. monay monay Posted on March 19, 2017 at 7:29 am

    taco turkey looks disgusting plus why use all those bowls to measure that's alot of dirty dishes

  3. Sheen Arora Posted on March 20, 2017 at 9:14 am

    u shud display a menu and speak a little bit

  4. J L Murray Posted on March 26, 2017 at 11:01 am

    Why do you boil the water for your eggs first?

  5. Estela Escalante Posted on March 26, 2017 at 8:43 pm

    I love this video. but I can't watch it while doing other stuff I'm the kitchen. I need a voice over

  6. Dhara Ganusinghani Posted on April 3, 2017 at 8:05 am

    Can you make a meal prep video for a family of 4?

  7. Sandy Vazquez Posted on April 5, 2017 at 3:51 am

    all that canned food 🙁

  8. ss12 Posted on April 10, 2017 at 12:03 am

    We know that, seriously we don't need your book. It's absurd.

  9. Becca Blogger Posted on April 14, 2017 at 9:44 am

    best video x

  10. alxsotoa Posted on April 16, 2017 at 7:22 pm

    ONE BIG QUESTION! You separate the dark and white meat from the same chicken? :O Why? Is there a difference between them? just by color or there is some other reason? (I know this video is old, but I'd appreciate an answer, thanks!) 🙂

  11. Donna Joshi Posted on May 6, 2017 at 5:20 pm

    I agree about not wasting and bringing it to someone's attention in a kind way but, I am really getting tired of other countries constantly saying you Americans this and you Americans that. If we did that we would never here the end of it. Do you think we could find something about your country to criticize?

  12. paulo simioni Posted on May 16, 2017 at 5:06 pm

    So were supposed to eat 3 jars of raw bell pepper a week?

  13. Anna Eleftheriou Posted on May 21, 2017 at 10:14 pm

    go Vegan!!

  14. Trafficwave Krista Posted on May 22, 2017 at 8:33 pm

    I NEED HELP! I LOOOVE CHICKEN LO MIEN. BEING VEGAN I HAVE CUT OUT THE CHICKEN AND THE WORST PART IS…. THE SAUCE!!!! How do I make my chicken Lo Mien (Or shall I say TOFU LO MIEN) "OYSTER SAUCE"? I don't want a substitute that does not TASTE LIKE OYSTER SAUCE? I keep researching. So far I am still unsure what to do? VIDEO FOR THIS PLEASE???!

  15. minikels10 Posted on June 2, 2017 at 7:35 pm

    love the down to earth videos! that salsa looks amazing!

  16. Thai Pham Posted on June 3, 2017 at 6:12 pm

    ideally you should let your cooked mince cool down completely before bagging.

  17. AndLily Dimitri Posted on June 6, 2017 at 10:58 am

    do u put the prepared food in freezer or fridge?

  18. rdml1125 Posted on July 5, 2017 at 5:58 pm

    What brand is your chopper? I want one!

  19. Laci Burleson Posted on July 7, 2017 at 12:23 am

    love your videos I love the ones you show everything you prep at the end you have what you would have for each day more of those please basic quick simple meal ideas and prep I'm about thanks love!😊

  20. Erica Payne Posted on July 12, 2017 at 1:34 am

    your nails are gorgeous lol

  21. Mai Sugiyama Posted on July 13, 2017 at 4:08 pm

    Youre genius I admire you really really great 👍

  22. jsshanu Posted on July 15, 2017 at 6:20 am

    darling u r super cute and smart.luv from an indian mom of 3

  23. DefendtheConstitution Posted on August 3, 2017 at 6:50 am

    Another outstanding, informative, and enjoying video! Blessings!

  24. Changing my Life Tarr Posted on August 5, 2017 at 11:57 am

    what exactly does putting the whole in the egg do to make them perfect boiled eggs?

  25. Rachel D Posted on August 23, 2017 at 12:06 pm

    You should always start boiled eggs in cold/room temperature water and then bring to boil, you won't get cracked eggs like you had, and there's no need to pop the hole in the egg either. Just boil for 3-5 min place in ice water after. . .

  26. Tera Bryant Posted on August 25, 2017 at 5:24 pm

    If you want the veggies to really last….sprinkle them after they are chopped evenly on a cookie sheet and freeze. Then put them in the jars and use straight from freezer anytime you need them……so much less waste….and I have found my son loves using our veggie chopper and keeps me in great supply easily lol!

  27. Melanie Keezer Posted on August 30, 2017 at 5:46 pm

    Heres the prep but what about what to do with the prep

  28. lulu lala Posted on October 5, 2017 at 5:40 pm

    how long can i keep boiled eggs in fridge?

  29. Fusion Fitness Posted on October 10, 2017 at 8:56 pm

    Thanks for the tips. Useful

  30. Jennifer Cox Posted on October 11, 2017 at 8:04 pm

    I can't get the pdf.

  31. Beverlin del Rosario Posted on October 13, 2017 at 1:05 am

    How does a broke student but all of this for just one week? 😖

  32. Claudine Arce Posted on October 21, 2017 at 8:01 am

    If you prep your meat for the week, how does it last if cooked meat is not supposed to be good after 3 days?

  33. Laura Velásquez Posted on October 24, 2017 at 5:04 pm

    American way of cooking is so bad. 😂

  34. PattyCakes Posted on November 20, 2017 at 4:11 pm

    +Mind Over Munch I'm a new subscriber I saw you use mojo for seasoning on this vid, are you Latina? I love mojo I use it for everything in my kitchen. In my country my grandmother made it herself like everyone else over there it makes anything taste great.

  35. JSweetCharmz Posted on November 26, 2017 at 4:59 pm

    Great video. Just wish you'd clean the ground turkey. 🤔

  36. Intuitive Duck Posted on December 5, 2017 at 8:06 pm

    I really love this idea! Prepping chopped veggies to add to whatever.

  37. Go Away Gina Posted on December 15, 2017 at 6:20 am

    I like to meal prep breakfast and lunch. Breakfast so I can sleep in a bit and much so I have more time to relax before going back to work. Most times I only prep 2-3 days in advance, so this way I can switch it up. Saves me time and most importantly money.. No 7-11 runs in over a month.

  38. maria Farsee Posted on December 16, 2017 at 10:38 am

    Wow, you made it look good and tasty.
    Question how does it cost for the food? 2. Was that for food for lunch and dinner or just lunch? 3. Do the food stay fresh?

  39. maria Farsee Posted on December 16, 2017 at 10:44 am

    What is the paper work, I want to challenge my co workers to eat more healthy and learn how to prep food. Please contact me, so we can talk. Oh, by the way I am new to this and I need to lose 150 pounds. That is why this is important to me, I want to set myself up to win! Please contact me soon. Thank you!

  40. Garfit Gar Posted on December 29, 2017 at 12:32 pm

    As a specialist sports nutrition i have to prepare carbs protein fats for clients fatloss muscle gains

  41. Garfit Gar Posted on December 29, 2017 at 12:32 pm

    Also a 2 year cooking catering diploma

  42. Marlo Keenan Posted on January 2, 2018 at 3:49 pm

    Great Video. So happy I came across your channel. I subscribed because I love food prep. BTW, I love the soundtrack you used in this video?? What song is it if you don't mind me asking?

  43. Sara Pause Posted on January 4, 2018 at 10:59 am

    hot food into the plastic bag?

  44. Sara Pause Posted on January 4, 2018 at 11:16 am

    I only do meal prep with raw food and freeze it. I don't like to chop vegetables in advance and using them through out the week. I never ever leave in the fridge raw chopped zucchini or potatoes. Sometimes I chopped cherry tomatoes but mostly I leave them whole. I only chop raw carrots and they last the entire week. but I don't like to cook in advance my veggies to eat them throughout the week I really don't like the taste. I also don't like to cook meat and leave it in the fridge the whole week , the taste changes so much even if the meat is perfectly preserved. I usually buy chicken breasts on sale and make them in different size pieces depending on what I'm going to do, and put them into bags or glass containers (better option) and put them in the freezer. I never wash and make fruits into pieces for the week, not even for two days after. Only daily preparation to eat fruits right away.

  45. Gail Mariage Posted on January 9, 2018 at 5:15 pm

    Love this video . I know you'd love the Norpro dough scraper/chopper (stainless) on amazon. Great for moving veggies from the chopper to the storage container or pan and CHEAP.

  46. Venessa Talbert Posted on January 11, 2018 at 9:14 pm

    You are my saving grace! I have been blesses to have found you and your channel! I still watch and use these same recipes for me and my family and they are just as good as they were when I first made them! The broccoli soup is killer!😍 Thank you so much! Goal for 2018…..get a veggie chopper!!!

  47. Sare vergara primo Posted on January 14, 2018 at 1:56 am

    how long does it last all these vegetables? its that just for you?

  48. Ashti Saleh Posted on January 16, 2018 at 4:27 pm

    Why you eating from a can it’s bad for your health

  49. Siva rajan Posted on January 17, 2018 at 9:26 am

    finally found what I was looking for… only to know its not free

  50. Siva rajan Posted on January 17, 2018 at 9:30 am

    I am commenting in 2018.. Too late

  51. bosmatgu Posted on January 17, 2018 at 5:42 pm

    Can't eat something that is cooked 7 days ago. Maximum 2 days. Not to mention that all the nutrients are way gone shortly after its been cut

  52. Barzan Mala Posted on January 19, 2018 at 8:33 pm

    If you don't mind answer my question. How this foods for one week is remain as fresh or isn't this foods expired? Thank you

  53. Kristýna Širočková Posted on January 24, 2018 at 1:52 pm

    I dont like her cooking at all and putting the still hot food in freezer bags 🙁

  54. alena Posted on February 9, 2018 at 9:51 pm

    Lol you say you don't do the Tupperwares with the same food all lined up but it's the cover of your book?

  55. Richa Singh Posted on February 15, 2018 at 3:16 pm

    Canned food…Not my thing

  56. Real Deal Posted on February 23, 2018 at 3:40 am

    You seem nice but video goes to fast and it would be better to explain everything

  57. shakila banu Posted on February 28, 2018 at 2:59 pm

    Dont do baby

  58. Tanveer Mazhar Posted on March 11, 2018 at 7:09 am

    Love yor video

  59. Barbara McRae Posted on March 13, 2018 at 4:13 am

    Wow amazing, lol this date says Jan 11 2015, but today I watched it and today is March 12 2018 lol Love to watch. thanks for sharing

  60. Bertha Z Posted on March 13, 2018 at 4:29 am

    I just found your channel and am subscribing! Do you have a book or video with recipes for people with heart problems? Like no fat and the best spices to give flavor without using salt?
    Thank you for your vídeos and tips😊. Already sharing with friends!!!

  61. Tiffany Bearden Posted on March 21, 2018 at 2:11 am

    I am sitting in the kitchen with a huge haul of food. Been plugging away all day, cleaning and separating. I really like the way you did your prep so you aren't dedicated to having the same food for days!

  62. NelleD Posted on March 23, 2018 at 12:00 am

    This looked good but it was too loud.

  63. bebeconnection Posted on March 25, 2018 at 3:11 am

    Great video!

  64. Lioness Scarlett Posted on March 27, 2018 at 5:14 pm

    Cooking from canned processed food…

  65. Bettina Cabrera Posted on March 30, 2018 at 3:57 pm

    So a good hack for hard boiled eggs……… salt the water like crazy!! place eggs in cold water and bring it to a boil, boil for 1 minute shut the heat off and let them sit for about 12 minutes….. they will always turn perfect (no green edges) also salt won't get into the eggs but it they crack, they will stay perfectly intact, no floaties or white stuff all over your water.

  66. Adia Star Posted on April 2, 2018 at 7:02 am

    This looks like an extreme amount of food. How many people do you expect to feed?

  67. xxxxHoshixxxx Posted on April 9, 2018 at 6:43 pm

    I recently "discovered" meal prep. I really like it but I'm so uncreative in it. Still no idea which dinners to make🤣

  68. amrita Maheshwary Posted on April 21, 2018 at 5:40 am

    I think what u did is better than same meal every day

  69. Marsha Balderrama Posted on April 24, 2018 at 5:52 pm

    Mind Over Munch. You are wonderful I am going to mimic all of your great tips and I have a chopper like yours, I'm going to use it. I never thought of doing that thank you so much.

  70. Sri sri Posted on May 15, 2018 at 3:19 pm

    Voww a very good video..btw where did u get those bracelets

  71. Martine Posted on June 6, 2018 at 2:26 am

    This wasn't a bad video but man have you ever improved

  72. Joan McKee Posted on June 9, 2018 at 5:39 am

    Smart thinking! What a huge help this is for busy people and would stop me reaching for bread when starving! Just need a bigger fridge! I've a tiny one! J

  73. PH T Posted on June 9, 2018 at 2:34 pm

    Why don’t u use instapot for lot of ur recipes? It saves lot of ur time . Don’t u think so ?

  74. Jen Posted on June 11, 2018 at 5:16 am

    I like this method way better!! Things are better at random

  75. Aleksandra Posted on June 26, 2018 at 7:45 pm

    I don't meal prep but I leftover.

  76. ainol 9 novo spark Posted on July 4, 2018 at 7:17 pm

    too much plastic! the oceans are infested with microparticles of plastic!

  77. Dechy Hurtado Posted on July 27, 2018 at 1:25 pm

    Nice video thank yo :).
    Just avoid cooking with canned foods, are poison, and are number 3 on the list of cancer causes.

    Also is much healthier to use bamboo spoons to mix,
    we can not scrape the pot, tiny particles are detached, it damage our health over time 😔

    I just use glass containers to put the food in the refrigerator, is healthier as well ☺

  78. Teresa Finnerty Posted on July 31, 2018 at 11:01 am

    I menu plan and meal prep. Back to school is coming and I am trying to get ahead of the game. Would love healthy freezer ideas. One for now and one for the freezer kinda thing. Love your knowledge!

  79. t_ n_rasberry Posted on August 7, 2018 at 6:09 am

    Liked your video. Subscribed. Love your quick and easy meal suggestions. What was the can you had trouble opening when making your brocolli soup? I couldnt see it cause it was unclear.

  80. tizi tass Posted on August 11, 2018 at 2:18 am

    Nothing healthy not good

  81. pede ub Posted on August 14, 2018 at 6:06 am

    You can drink red tea to detox your body and shed 10, 20, 30, 40, 50 pounds or more….

  82. K8 B Posted on August 15, 2018 at 11:34 am

    I like the video. But you make A LOT of dishes. I am just not about that life

  83. Stephanie Wisgikl Posted on August 19, 2018 at 5:54 pm

    Wondering if the Broccoli Cheese Soup is freezer friendly… mainly because of the cheese! 3 years later and I'm still loving these 🙂

  84. delma dylan tugaine Posted on August 22, 2018 at 11:35 am

    how do you store all that

  85. Utami Nur R. Posted on September 15, 2018 at 3:07 pm

    Are those containers from IKEA?

  86. angelxorae88 Posted on October 10, 2018 at 8:11 pm

    I tried to download the meal prep but wasn't there . can I get one please?

  87. Mary Swisher Posted on October 14, 2018 at 11:05 pm

    I do basic prepping for the week. I set up my lunches in prepacked containers and grab one each day. I make in bulk brown rice, quinoa, and sweet potatoes (cutting and roasting some and baking whole). I cook chicken breasts on a sheet pan and place different seasonings on each one to give variety. I also use tuna and salmon packets as protein choices. Usually if I do ground turkey, it tends to be for weekend meals. I have been considering creating bulk foods like you do so that I can have more variety in my week.

  88. Dryrainydays Posted on October 16, 2018 at 9:11 am

    What is the volume of the mason jars?

  89. CT2507 Posted on November 1, 2018 at 3:10 am

    i learned nothing from this.

  90. Brooke Jimerson Posted on November 11, 2018 at 5:02 pm

    So inspiring!

  91. The Holy Devil Posted on November 12, 2018 at 6:45 pm

    Video is not even started and she is already selling her book…

  92. Mervat Eskander Posted on December 4, 2018 at 6:38 am

    Good video
    But music 🎶 is a little loud

  93. arif ali Posted on February 21, 2019 at 1:20 pm

    Is she using microwave?

  94. arif ali Posted on February 21, 2019 at 1:25 pm

    Great info thx for making and sharing.

  95. Christine Sharland Posted on March 3, 2019 at 5:40 pm

    I love the ideas but How long do things last in the fridge before losing taste or vitamins and maybe compromising on food safety.

  96. Sharon Hall Posted on June 26, 2019 at 6:31 am

    I found my kids ate more veggies for snacks when I had them already cut up