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Weekly Meal Prep for Healthy Eating


When it comes to eating healthy the real secret is being prepared and for me that means
Sunday night meal prep. Now, this is a process that I go through every single Sunday night. It takes a couple of
hours but when I’m done I have a ton of healthy foods already prepped and ready to go. They can be thrown into different recipes or eaten on their own throughout the week. It’s super simple. It takes just a couple of hours but it will absolutely be your savior come Wednesday night when
you get home from your work and you’re absolutely famished. Now, the first step in
my Sunday night meal prep is to prepare a whole
chicken for roasting. Now, if you’re a vegetarian, of course you can skip this step but if you do eat meat roasting a whole chicken is the best way to ensure you have high
quality protein ready all week long. Now, I like to start with
a whole chicken like this and keep it really, really simple. Just a drizzle of olive oil and some salt and pepper will do. You could also amp this
up by adding some herbs like thyme or rosemary or some onions, carrots, and celery, but today
I’m keeping it super simple. Olive oil, salt and pepper, that’s it. This bird’s ready to go into
the oven at three seventy five. Once your chicken is in
the oven and cooking away it’s time to prepare your potatoes. Now, you can do this with regular potatoes or sweet potatoes. Basically, I just cut them
into bite sized pieces, toss them in some olive
oil, salt, and pepper, and a little rosemary, then I put them on a baking sheet and put them with the chicken and they totally take care of themselves. After about thirty minutes I check on them, flip them around and then give them another
twenty minutes to cook. They’ll be beautifully done and ready to eat all week long. My next step is to prepare my quinoa. Quinoa is one of my favorite
things to have on hand ’cause you can throw it
in all sorts of recipes throughout the week. Basically, I start with one cup of quinoa and two cups of vegetable stock and then I bring it to
a boil on the stove. Once it’s boiling, I
reduce the heat to minimum, put the heat on, and then leave it for fifteen minutes. After fifteen minutes is up I turn off my heat and let it
sit for another five minutes. It’s as easy as that. Your quinoa is ready for the week. (upbeat music) While my quinoa is cooking
I start to boil my eggs. A half dozen for me is
plenty for the week. I boil my eggs for eight to ten minutes then run them under cold water and peel them right away. (upbeat music) I store them in an airtight container and they’re good to go
for up to five days. Next, I like to turn my attention to my steamed green vegetables. Now, I start by chopping my broccoli and my asparagus and then just
trimming up my green beans. (upbeat music) Then I start my steamer. I steam each type of vegetable one at a time until they’re cooked through. Quick word of warning, when you’re doing three rounds of vegetables you want to make sure
you have plenty of water in the bottom of your steamer. Trust me, I learned this
lesson the hard way. You’ll know they’re cooked through because they turn bright green but still retain some good crispness. (upbeat music) Once they’re done, I store them
in jars in the refrigerator and I can either snack on them or add them to all sorts of recipes
and they’re already cooked. What could be simpler? Next, I chop up all my raw veggies to snack on throughout the week. I like to do some bell pepper, some celery, and some cucumber. I find these are perfect for
munching on between meals. (upbeat music) Now, I’m using a digital thermometer to give me a good read on this chicken because it’s really important to make sure your chicken is cooked through. What we’re looking for is
an internal temperature of a hundred and sixty
five degrees in the breast and a hundred and eighty
five degrees in the legs. The last step in this process is to rinse and prep my fruit. Now, I love mixed berries all week long. So, basically, I rinse them in a colendar and then I give them a quick chop. Mix them all up and store
them in the refrigerator. I can honestly eat them by the handful. Or I’ll bring them to work for lunch. I’ll hope you give this
Sunday meal prep a try and that it makes your life easier all week long. Thanks so much for watching and be sure to subscribe
to the Domestic Geek for lots more deliciousness
just like this. (upbeat music)

Randall Smitham

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99 COMMENTS

  1. Rayyan abdulrahaman Posted on December 17, 2014 at 4:27 pm

    can i eat them directly after refrigerate them 

    Reply
  2. Equit idée Posted on December 18, 2014 at 10:35 am

    Hi ! Can you tell me How many time can I keep all this kind of cooked veggies to the fridge if I put them in a jar like you ? Thank you so much for all your videos . Have a merry Christmas . Kiss from France 🙂

    Reply
  3. zakiah tukes Posted on December 19, 2014 at 2:31 am

    Any tips for eating healthy on a super tight budget

    Reply
  4. Jennifer Meixelsperger Posted on December 27, 2014 at 4:06 am

    Awesome Video! I love your enthusiasm! I was wondering — Do you have any suggestions/ideas for what vegetarians might substitute for the chicken?

    Reply
  5. bookof love Posted on December 27, 2014 at 4:50 pm

    really motivating video! But one question: do washed berries or pre cut cucumbers really stay good and abacterial for longer than a day, do you have a special way of storing that stuff? My cucumber always gets mushy on the cut end super fast :/

    Reply
  6. Jasmine D'Arcy Posted on December 29, 2014 at 4:15 am

    Hey! I love this video!
    Could you do another one similar to this but show how you can put all these ingredients into different lunch and snack ideas – i find if i make to same thing for 5 day i get bored!

    Thanks!

    Reply
  7. Anita Scheepmaker Posted on December 30, 2014 at 10:25 pm

    can i honestly keep boiled eggs oke a week without keeping them covered? als the cooked veggies? i normaly keep them in the fridge for a max of 3 days….after that i,m afraid i,m getting sick..

    Reply
  8. Lana Dabeet Posted on January 2, 2015 at 9:32 am

    This video is wonderful!! Love your channel it's soo helpful 

    Reply
  9. DaRickster Posted on January 3, 2015 at 8:46 am

    Thank you!!I was coming home one day and didnt felt like cooking,but I remembered that I prepared a Meal prep waiting for me to eat!!Thanks this is a saver!!

    Reply
  10. Mel Posted on January 3, 2015 at 8:58 am

    You should try Persian cucumbers they're delicious!!!

    Reply
  11. Christina T Posted on January 3, 2015 at 6:36 pm

    What kind of recipes would you do for the chicken all week?

    Reply
  12. Queen of Shimmering moons Posted on January 3, 2015 at 11:04 pm

    ❤️life saver ❤️❤️i have 3 kids activities and Busy work days! Because of You we now eat healtier and Even more fruit! ❤️love You

    Reply
  13. Amund Svendsen Posted on January 4, 2015 at 11:28 pm

    Love your videoes! I'm having a hard time finding big enough containers for my mealprepping. The glass/plastic containers you use in this video looks so good, so I was wonderinh where you bought them? 😄 keep making awesome healthy videoes!

    Reply
  14. Fatma Shehab Posted on January 5, 2015 at 1:10 am

    Did you store the chicken for one week or what? I didn't get the idea 😄

    Reply
  15. Shawna Garrison Posted on January 5, 2015 at 6:45 am

    I bet the inside of your fridge is really pretty and organized with these mason jars!!!! I would love to be able to have this kind of consistency!

    Reply
  16. Lottie Joseph Smith Posted on January 5, 2015 at 4:07 pm

    This is fantastic. Thanks for sharing such great tips!

    Reply
  17. Apple Wong Posted on January 6, 2015 at 2:52 am

    do you reheat the food when you eat? is a good idea but you'll be eating the chicken, same food every day…

    Reply
  18. Julia Osika Posted on January 7, 2015 at 5:50 pm

    MORE OF THESE PLEASE !! 🙂

    Reply
  19. Bee Moki Posted on January 7, 2015 at 6:05 pm

    Thank you very much! I tried this the first time and it's such a blessing to see so much prepared food in the refrigerator. Awesome! I love your channel and watch every video. Greetings from Germany 🙂

    Reply
  20. Jessica Mims Posted on January 8, 2015 at 3:02 am

    you are the bomb!

    Reply
  21. Sunshine Posted on January 8, 2015 at 5:20 pm

    Wow! Am gonna try this out the coming weekend. Thank you!

    Reply
  22. wanda sutton Posted on January 8, 2015 at 6:09 pm

    love this idea but where is the link to the recipes for this week of food I don;t see it.

    Reply
  23. Traindirty EatClean Posted on January 10, 2015 at 4:37 pm

    LOVE THIS 

    Reply
  24. jinkies ! Posted on January 10, 2015 at 6:05 pm

    I found a new homehack for you it is instead of cutting off so much strawberry use a straw to pop out the tops of the strawberries

    Reply
  25. Jessie De La Rosa Posted on January 11, 2015 at 4:05 am

    Do you have advice on healthy eating and snacking for truckers?

    Reply
  26. Keturah Tetteh Posted on January 11, 2015 at 7:16 am

    Great video. I am going to attempt to try these healthy meal prep😊 ideas.

    Reply
  27. Liz La verde Posted on January 12, 2015 at 3:45 am

    I love your videos and food. Can you please give us an idea how to keep your refrigerator. Where did you buy those glasses.thanks again. You ate excellent.

    Reply
  28. Sandy Bartlett Posted on January 12, 2015 at 6:28 pm

    Where have u been all my life? Your info is so helpful and your videos are beautiful. I am starting a new lifestyle and your videos anwered many of my questions, (some I didn't even know I had!)  Thank you, thank you, thank you.

    Reply
  29. Sheri D Posted on January 12, 2015 at 9:59 pm

    could you explain the reason behind the canning jars?

    Reply
  30. MY LIFE FULL OF HOPE Posted on January 13, 2015 at 2:12 am

    So easy and helpful, thanks!

    Reply
  31. Jovana Watts Posted on January 14, 2015 at 5:43 pm

    Love how easy you make it look! Thank you for the good ideas.

    Reply
  32. Fatou vicky Posted on January 16, 2015 at 1:44 am

    I Love your videos they are so helpful and quick

    Reply
  33. Phan Thao Posted on January 16, 2015 at 3:49 pm

    can those cooked food keep their nutritions in several days ? 🙂

    Reply
  34. Sabrina Mullen Posted on January 17, 2015 at 1:01 am

    what is the best way to defrost meat/ chicken/ ect!?

    Reply
  35. Monkeynati Posted on January 20, 2015 at 3:35 am

    Do the veggies lose nutrients by having them in the fridge for a few days??

    Reply
  36. Jhimly Bhattacharya Posted on January 22, 2015 at 6:09 pm

    Just wondering, isn't it quiet unhealthy to keep food in the fridge that long? All the bacteria build up/food poisoning? I personally don't feel too comfortable eating cooked food post 1-2 days (that has been kept in the fridge).. But what's your opinion? Because if it's safe I would like to give it a try – I especially think the eggs and boiled potatoes would be a huge relief!

    Reply
  37. Jessica Shield Posted on January 25, 2015 at 3:18 pm

    love this, but how do you reheat the food? 

    Reply
  38. EvelynJayne Posted on February 4, 2015 at 11:59 pm

    girl, rinse your quinoa!

    Reply
  39. Samantha Marie Posted on February 9, 2015 at 3:20 am

    Just found your videos I love your meal preps. Truly the best I've seen and an inspiration. I hope you continue them because they are very creative and helped me think of new plans!

    Reply
  40. Victoria Obayemi Posted on February 16, 2015 at 12:03 pm

    fantastic pls send me the recipes thanks

    Reply
  41. Lina Posted on February 18, 2015 at 8:22 am

    these weekly preps are great for a university student, like myself!

    Reply
  42. Catherine Ho Posted on February 24, 2015 at 4:46 pm

    I love the idea of this. But I've heard from many that foods lose their nutrients after they are cut and stored for days. Does anyone know how true this is? I know I can benefit from food prep so much. But I'm worried that by the 4th day I'm just eating foods to fill me and there's no more nutrients left.

    Reply
  43. artistik1979 Posted on March 6, 2015 at 2:46 pm

    Your channel is the best!!!! More videos like these!!!

    Reply
  44. amber petty Posted on March 7, 2015 at 11:52 pm

    u r a genius…thank u!

    Reply
  45. saf miller Posted on April 5, 2015 at 6:46 pm

    omg your so tanned in this video

    Reply
  46. Germaine Nimundele Posted on April 14, 2015 at 8:40 am

    You just made my life easier. Thank you

    Reply
  47. Teresia Arave Posted on April 21, 2015 at 3:31 am

    you know what I really appreciate?  That you give wonderfully useful information without wasting my time…I can't tell you how many utube videos I have turned off half way through because I just couldn't stand meaningless chatter.  Thank you so much for your direct approach.  I found you really interesting and fun to watch and learn from.  I know you already have a mom, but I see you as kind of a daughter (I have 5)and am turning them on to your channel… so delightful.  Thanks again and please keep going! yes…high 5

    Reply
  48. SunUp08 Posted on May 3, 2015 at 11:39 am

    Great, simple video with a powerful punch.  I love eating this way but sometimes everything is just too overwhelming with a busy schedule but you just made it simple.  Thanks!

    Reply
  49. Pheonixmoonbeam 2 Posted on June 14, 2015 at 2:03 pm

    Omg I'm definitely making this today. Is it ok to substitute the quinoa for Cous Cous cause I can't find any in my local shops.💗Love your channel btw

    Reply
  50. Vanessa B Posted on June 24, 2015 at 10:46 pm

    Dumb question, but do you put the asparagus in fridge when and heat what ya need for that week? I usually bake mine in oven and if it refrigerate, next day they are rubbery and dont taste the same.

    Reply
  51. Md Tanvir Hossain Posted on June 26, 2015 at 11:14 am

    It still surprises me, how lots of people have no idea about Fenoboci Diet Plan, despite the fact that many people get good results with it. Thanks to my mate who told me about Fenoboci Diet Plan, I've lost a ton of weight by using it without starving myself.

    Reply
  52. fezan hameed Posted on July 17, 2015 at 2:11 am

    please make a video on how to keep your food fresh all week long

    Reply
  53. Clara Bauleth Posted on August 16, 2015 at 3:12 pm

    oh my you are the Bomb!!!

    Reply
  54. zukodude487987 Posted on October 28, 2015 at 12:06 pm

    It is not healthy when you dump lots of oil in your foods. Not to mention most of those vegetables are low in nutrients. One needs at leat 100g of dark leafy greens in their diet EVERY DAY.

    Reply
  55. black bunny Posted on November 2, 2015 at 9:30 pm

    Thanks a lot for this wonderful meal prep. can you make more this kind of videos thanks.

    Reply
  56. Alyssa Isenhart Posted on November 14, 2015 at 8:53 am

    I just use tilapia and not chicken it's basically flavorless (to me) so you can add anything to it and it will absorb the flavor I marinate my tilapia in some olive oil garlic (fresh garlic never the garlic salt or that) fresh onions overnight and then pop it in the oven it's $4.48 for 5 frozen fillets! So not expensive either I make sure mine aren't from China or Taiwan tho

    Reply
  57. Alyssa Isenhart Posted on November 14, 2015 at 8:58 am

    If you're trying to be healthy I wouldn't recommend people to use regular potatoes they have lots of starch in them

    Reply
  58. Magical TV Posted on November 14, 2015 at 10:51 pm

    Salt n pepper 😂😂😂

    Reply
  59. monstercolorfun co Posted on November 16, 2015 at 2:09 am

    6 eggs and a chicken is technically enough protein for a man to put on a pound of muscle in a week, and it's also over the recommended colesterol level… so lets call it yum eating. I know that with all that protein i can go tons of sport every day. it's a high mass gain diet imho. i dont gain mass only muscle mass and that's alot of meat.

    Reply
  60. monstercolorfun co Posted on November 16, 2015 at 2:10 am

    you forgot to put a warning for indoor farmed industrial chickens.
    my most nice thing about my chicken is they had a 15 trees and grass.

    Reply
  61. Ali Rohman Posted on December 9, 2015 at 11:15 pm

    this is actually so helpful!!!! thank you so much!!! new sub 4 lyf!!!!!

    Reply
  62. ionutz adrian Posted on December 13, 2015 at 9:36 pm

    If you want to lose fat, it is best to search Fenoboci Diet Plan on the google search engine. They will help you get the body you deserve.

    Reply
  63. CHERRY LOVE Posted on December 29, 2015 at 9:18 am

    That one roasted chicken for one whole week.. No thanks

    Reply
  64. Rebecca Riordan Posted on January 3, 2016 at 11:57 pm

    do you organize your fridge a certain way – like by meals or days?

    Reply
  65. Allie Jayne Posted on January 15, 2016 at 12:21 am

    Hey guys!! I'm no professional! But I have a testimony on my healthy lifestyle! If you have time check it out for a little motivation!! 🙂

    Reply
  66. The Winter Gem Posted on February 3, 2016 at 6:11 am

    Can you please show me different to make quinoa with other foods?

    Reply
  67. Gleen Bravo Posted on February 13, 2016 at 4:14 am

    As expert, I do think Fenoboci Diet Plan is actually good way to lost tons of weight. Why don't you give it a chance? perhaps it can work for you too.

    Reply
  68. Jennifer W Posted on February 16, 2016 at 2:53 pm

    I love your idea about the white OR sweet potatoes. My husband hates sweet potatoes, my daughter and I love them! This way, I can prepare both and enjoy the meal. 🙂

    Reply
  69. TJ TJ Posted on March 3, 2016 at 12:20 am

    what if i eat one chicken a day ?…

    Reply
  70. Garth Frehner Posted on March 18, 2016 at 2:56 am

    How do you keep your veggies fresh in the fridge all week? Mine start becoming soft after a couple of days

    Reply
  71. Erin Kinchin Posted on March 22, 2016 at 11:14 pm

    So after you steam your veggies and put them in a jar, they won't go bad or leave a bad smell? I tried to eat them right away so they won't taste bad.

    Reply
  72. frednel creer Posted on March 26, 2016 at 10:22 pm

    For the zuddle recipes you've made, would cucumber be a great substitute??

    Reply
  73. Joe Denly Posted on April 13, 2016 at 1:14 pm

    Diet Plan called Fenoboci Diet Plan kept appearing here on a lot of videos and I thought they were scams. However after my buddy follow it, and finally lost plenty of weight by using it without starving herself. I'm persuaded. Don't take my own word for it, search for Fenoboci Diet Plan on google.

    Reply
  74. Online Nepal Posted on April 29, 2016 at 12:48 am

    Guys. lost tons of weight does not need to be hard (I used to feel it
    did). I will give you some advice now. Get a popular diet plan called
    Fenoboci Diet Plan (just google search it). Thanks to it I've lost a lot
    of weight. I shouldn't even be talking about it cause I don't want a
    bunch of other guys out there running the same game but whatever. I'm
    just in a excellent mood today so I will share the wealth haha.

    Reply
  75. MsVelvetDream Posted on May 12, 2016 at 5:27 am

    the idea of eating on Friday potatoes baked on Sunday really terrifies me O_o… "healthy" means "fresh". of course we don't have enough time , but I'd rather recommend to cook all the dishes and then freeze them and store frozen. That'll be more safe.

    Reply
  76. jojolacrosse Posted on May 26, 2016 at 5:07 am

    These are great for a beginner! Could ou tell me what size mason jars you put the sliced raw veggies in?

    Reply
  77. Zed J Posted on May 28, 2016 at 12:34 pm

    not sure about the roast chicken or the washed prepped strawberries mine go bad after 3 days in fridge

    Reply
  78. D.R. Q. Posted on July 3, 2016 at 1:18 pm

    These are some great ideas – thank you!

    Reply
  79. IN THE WOLRD Posted on July 18, 2016 at 7:34 am

    Book values and Naderithdt for Eating Healthy
    Download Link( http://goo.gl/BC73Dd )

    Reply
  80. J Homs Posted on July 25, 2016 at 7:33 pm

    Could you use chicken breast instead of a whole chicken? what are the pros and cons?

    Reply
  81. Claudia Almeida Posted on August 10, 2016 at 2:30 am

    Very healthy

    Reply
  82. Entertainment channel Posted on September 25, 2016 at 3:46 am

    You are AMAZING 😃

    Reply
  83. Hannah Gill Posted on November 3, 2016 at 2:49 am

    PLEASE DON'T EAT LIKE THIS PEOPLE! OLIVE OIL IS TERRIBLY UNHEALTHY! FULL OF CALORIES AND FAT FROM JUST ONE TABLESPOON. CHICKEN IS COVERED IN ANTIBIOTICS AND HORMONES AND AGAIN TONS OF FAT AND COLORIES. SAVE YOURSELF AND DO YOUR RESEARCH. EAT PLANT-BASED AND SAVE YOUR HEALTH!

    Reply
  84. Kayleigh Louise Posted on November 25, 2016 at 9:45 pm

    absolutely love this … liked this video and subscribed and I will definitely be doing this meal prep on Sunday 😀 Thanks x

    Reply
  85. Shelia Chase Posted on April 9, 2017 at 4:23 am

    After my mate shared with me about the diet program “sowo hope site”, I looked for on Google and when I found that, I lost more than 12 lbs in just a couple of weeks. I’d advise this system to everyone who’s searching for a really powerful plan.

    Reply
  86. Kristi Rodriguez Posted on June 19, 2017 at 5:14 am

    Quick question: Would you suggest I make two whole chickens if cooking for myself and my husband? Trying to get my portions right. I guess it also depends on the size of my chickens. Love your videos by the way!

    Reply
  87. Jessica Sevilla Posted on October 5, 2017 at 3:32 am

    This really is the type of video that hasnt ever been made on YouTube, but it is something that I've been trying to implement for a while now. Thank you for sharing your process. It was fun to watch! 😀

    Reply
  88. Sarah P Posted on October 12, 2017 at 7:28 am

    do the raw veggies get soft or soggy?

    Reply
  89. Terri Chalnick Posted on January 20, 2018 at 7:52 pm

    This awesome, please do more of these!!!

    Reply
  90. Parker Posted on February 4, 2018 at 10:27 pm

    HHS 231 made watch this

    Reply
  91. Elzenberg Posted on July 15, 2018 at 4:55 pm

    I do love your receipes, but I would take issue with preping food for the whole week. I would not touch any food cooked two days earlier. I prefer to spend 45 min. every day and have my food freshly cooked.

    Reply
  92. Marge Pellew Posted on December 18, 2018 at 2:21 pm

    Thank you. Excellent ideas!

    Reply
  93. KAF Posted on February 4, 2019 at 1:45 am

    anyone here for their bewell assignment :*)

    Reply
  94. boonavite Posted on August 28, 2019 at 10:34 pm

    How long do chopped bell peppers and cucumber keep? I store my chopped cucumbers in diluted vinegar water for crispness, but bell peppers seem to go slimy really fast.

    Reply
  95. Jaymes Photography Posted on October 27, 2019 at 1:23 am

    Very cool. Thanks college

    Reply
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