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How to prep high-protein meals for the week in under an hour — Transcript

by The Doctor's Kitchen · 2,731 words · 384 segments · language en · Watch on YouTube

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0:00This is how I prep healthy high protein
0:02meals with less than 1 hour of cooking
0:04time, minimal washing up, an endless
0:06variety of different dishes to keep you
0:08healthy and energized during the week.
0:11I've just been to the shops. The first
0:13thing I do is get all my ingredients
0:15out. And we're going to start prepping
0:16them. Promise it's less than an hour.
0:18This is an example of all the
0:20ingredients I get for my protein bowl
0:22formula. proteins, plant-based proteins,
0:25greens, colorful veg, a base, and I've
0:28got some miscellaneous items here for
0:30the sauces that I'm going to be using
0:32for this week's meal prep. Starting with
0:34proteins, I'm using chicken thigh and
0:36chicken breast this week. I've got firm
0:38tofu that's in water that requires
0:40pressing, but you can also get extra
0:42firm tofu that doesn't require the extra
0:44step. And I've got proteins that will
0:46keep in the fridge later on. Smoked tofu
0:49will last for weeks. Eggs, obviously,
0:50you can boil, scramble. These are great
0:52to keep in the fridge for when you need
0:54something quick and easy. Plant-based
0:55proteins are phenomenal adding extra
0:57fiber and they're just super easy to
0:59use. I won't actually prep these today.
1:02I'll use them during the week. Look for
1:04these packs of precooked lentils. And I
1:07generally always have a frozen
1:09plant-based protein like edomame. These
1:11are my plant-based proteins. The greens
1:13this week are kale and spinach, but you
1:16can use things like rocket or arugula
1:18for American friends are also really
1:20useful. Colorful veg. I like the look of
1:22these peppers today. I've got some
1:24radish that a lot of people don't
1:25realize you can roast and some onions
1:27are always great to have in the fridge.
1:29These are my colorful vegetables. The
1:31base this week is going to be quinoa,
1:33but I always recommend having these
1:35packs of grains. Throw them in straight
1:38from the packet. I'm going to use sauces
1:40to add variety and diversity to my meals
1:43throughout the week. Let's put the timer
1:45on. 60 minutes. Step one is we're going
1:47to prep our proteins. When you're meal
1:49prepping, you always need Tupperware. I
1:51really don't like the plastic ones
1:53because they can leech microplastics
1:55into the food. You can't cook in them
1:57either. So, the good thing about these,
2:00they're tough enough to use in the oven,
2:02which means no washing up. Popping in
2:04some chicken thigh into one of them.
2:07Little bit of oil. We're going to keep
2:09the flavoring minimal because the
2:11sauces, they're going to do the heavy
2:13lifting of the flavor building. The
2:15second bit of prep is our tofu. We're
2:17going to crumble this. Tofu really needs
2:20flavor. We're going to hit this with
2:21loads of soy,
2:23bit of sugar. I'm using a bit of maple
2:26syrup, dash of olive oil. We're going to
2:28use a heavy dose of paprika.
2:32That sound is the oven at temperature
2:34now, which is perfect because we've
2:36literally just prepared all of our
2:38ingredients. Pop these in the oven.
2:40Yeah, buddy. Trying to get under 60
2:42minutes here. They're going to be about
2:4435 minutes or so. In meantime, we're
2:46going to do our colorful veg. These
2:49peppers were looking great. And our
2:50washing up counter is zero.
2:54You don't need to do any fancy
2:57techniques of chopping. We're just going
2:59to throw them in. Bit of oil. Bit of
3:02salt. That's our peppers. We're going to
3:05do radish. Now, a lot of people eat
3:07radish raw. Actually, roasting it makes
3:09it a lot sweeter and tastier. Again,
3:12we're keeping this super simple. No
3:14crazy flavors. Radish done. Next, we're
3:17going to do some onions. I'm not going
3:19to do anything fancy with these guys
3:20either. I'm literally just going to
3:22wedge them. I just want to keep it super
3:24simple on a Sunday.
3:26Bit of salt. Top tip for flavor. And
3:29we'll use this in some of our sauces.
3:31Roast a garlic, man. You don't need to
3:33peel your garlic. When you roast it and
3:35it becomes soft and gooey inside, you
3:37can literally just ooze out the flesh.
3:40Nip the top off here. So, we're exposing
3:42just the top ends of the garlic like
3:44that into our onions. So, they're going
3:47to get like a garlicky flavor. Bit of
3:49olive oil. Easiest way to use edame, pop
3:52them in a tray. Might use a little bit
3:54of soy instead of salt. Everything goes
3:57in the oven for around the same amount
3:59of time, about 20 minutes. So, they're
4:00going to be cooking with our protein.
4:07At this point, our washing up counter is
4:09What's next? Brains. So, I'm using
4:12quinoa because it's high in protein,
4:15high in fiber. Going to put in probably
4:17around 250
4:19g of quinoa stock cube. Honestly, I do
4:22it by eye, but it's similar to white
4:25rice, a one one method. And I'm using
4:27the absorption method. So, at the end of
4:30cooking, all the water should have been
4:32absorbed by the pseudo grains. Tiny bit
4:34of oil. That would take around 18 20
4:37minutes. This is where these pre-cooked
4:39packs of grains really do come into
4:41their own. We're going to get on with
4:42our greens. I use these pre-washed kale
4:46from a time point of view, these are
4:48really, really efficient. Just going to
4:50massage this kale. Not only is it great
4:53for breaking down the cell walls, making
4:56the nutrients slightly more absorbable.
4:58You know, just taking a moment, squeeze
5:00your kale. It's good. So, we're going to
5:02pop this into Tupperware. Washing up
5:04counter still one with greens. All I'm
5:07going to do is just put some kitchen
5:10towel in the bag. So, this is a bag of
5:12already pre-washed, ready to go spinach
5:14leaves that we're going to use during
5:16the week. Now, just putting some kitchen
5:17towel in there will trap any moisture
5:20that can occur when you've kept it in
5:22the fridge for longer. And that's our
5:23greens done. Proteins are going to be
5:25ready. I can smell them.
5:28Dfu chicken thigh. Veg will take another
5:325 minutes or so. Everything is cooked
5:35through. You'll see the tofu here. This
5:37has got like a lovely crispy edge on the
5:39top. We're going to pop these to one
5:40side to let these cool whilst I finish
5:42the rest of our meal prep. Let's take
5:44these up.
5:47Why I've been using a tea towel this
5:48whole time? Two at a time now. All
5:50right, proteins are cooked, vegetables
5:53are roasted, greens are prepped, quinoa
5:55is going. All we need to do now is get
5:57saucy. A big bunch of coriander. One
6:00lemon. Good gug of tahini.
6:03Bit of seasoning. Bit of water. I'm
6:06going to blend this up.
6:10This is exactly how I want it. Zingy.
6:11It's got a lovely body to it. And those
6:13fresh green herbs. Delicious. That's
6:15sauce number one. This is kind of where
6:18the washing up counter does go up cuz
6:20you got to wash the same blender. I will
6:22use the same dirtied blender with the
6:25next sauce that I'm making. As long as
6:26the flavors don't clash, but because
6:28we're keeping myself honest, I'm going
6:30to clean this. So, it's two now. Got
6:31some harissa and cottage cheese. Just
6:35going to add these two ingredients
6:36together.
6:39All right. Four creamy. This is going to
6:42pair so beautifully. We're not going for
6:44any Michelin stars here. Or are we? No,
6:46we're not. Sauce number two done. You
6:49know what? I'm going to check on my
6:50quinoa, actually.
6:52That quinoa is looking beautiful. All
6:55that water has been absorbed. With
6:58quinoa, you want a tiny bit of crunch to
7:00it. And you can see it's almost like
7:02these little tails come out of the
7:04quinoa. Oh man. I actually like to keep
7:07it in the saucepan. But if you need your
7:09saucepan during the week, then just pop
7:10it in another Tupperware. For the last
7:12sauce, we're going to be using some of
7:14this beautiful roasted garlic. We're
7:17going to pop out one of the garlic
7:19cloves and we're just going to mash
7:20this. Should be nice and squidgy like
7:23you can see here. Going to add a little
7:24bit of salt and we're going to pour in
7:26probably a half pack of this yogurt. And
7:28then we're going to mix this with some
7:30tahini. Mix this together. So, this is
7:33going to be a delicious tahini garlic
7:35yogurt sauce. Sauce number three. Done.
7:38You see this? What does it say, Mitch? I
7:40can't actually tell.
7:41It says 2 minutes 46. There's been under
7:44an hour. I let everything cool in the
7:47Tupperware, put the lids on, and add
7:49labels to each of them before stacking
7:51them in the fridge, ready to use for the
7:54remainder of the week. We're going to
7:55use our tofu and chicken at the start of
7:57the week, and then use quick to prep
7:59proteins midweek to keep everything nice
8:01and fresh. So, eggs are really quick to
8:03use, and tofu you can use this straight
8:05from the pack as well. Just a quick
8:06reminder, we're going to be using our
8:07protein bowl formula. So, we're going to
8:09start with a core protein. In this case,
8:11it's tofu. a plant-based protein
8:13partner, edamame, green, which is kale,
8:16colorful veg, which is red onion, a base
8:18of quinoa, and the sauce is going to be
8:20green tahini. Grab a mixing bowl. Having
8:22all these ingredients to hand gives you
8:24ultimate flexibility during the week to
8:26cook up whatever you fancy whenever you
8:28fancy it. Using this protein formula
8:31means you get variety, a decent dose of
8:33protein, and plenty of fiber to tick off
8:36all your health needs without having to
8:38eat the same meals over and over again
8:41during the week. This is a quick tahini
8:44kale protein bowl. I'm going to use some
8:46extra mix nuts if you want. Optional
8:48obviously. It's packed full of protein
8:50from tahini, edamame, and obviously the
8:53tofu that we've prepped. And it comes
8:55together in minutes. Another bowl can be
8:56a chicken harissa protein bowl. Super
8:59simple. We're starting off with our
9:00protein. Just going to show you how you
9:02can make this into like a cold salad
9:03bowl. Chop this up. Pop this into the
9:06bowl. We use some of our peppers.
9:10Harissa cottage cheese sauce. Pop this
9:13on the base.
9:16Bit of quinoa on the side. We've got our
9:18spinach. I'm just going to roughly chop
9:20some of these. Some people like to have
9:21the leaves just as they are, but I just
9:23feel like no one wants to be munching on
9:25a leaf like this.
9:28This is why having plant-based proteins
9:30are so useful in jars is they're going
9:33to boost the protein content of you, but
9:35also the fiber content as well. Tiny gug
9:38of olive oil. And this is where you can
9:40use one of the extra lemons that you've
9:41got as well, just to add a little bit of
9:43extra flavor.
9:47Another high protein bowl in minutes.
9:51Third bowl is going to be a garlic,
9:53yogurt, chicken, and rice protein bowl.
9:56I've got a stainless steel pan. And if
9:57you want to know about some more
9:59non-toxic materials that we have in our
10:01kitchen, check out this video in the
10:03caption down below as well. I'm using
10:05half a pack of this trickle jasmine
10:08rice. Pop this into a dry pan. I'm going
10:10to take one of our chicken breasts. So,
10:13pop this in here. Pop the lid on and
10:16just let it cook for around 4 to 5
10:18minutes until it's heated through
10:20completely. If you do feel like it's
10:22getting a little bit dry, then just add
10:24a little gug of water on the side. While
10:26that's heating up, I'm going to show you
10:28how to build the rest of the bowl. This
10:29is our tahini garlic yogurt. This is
10:31going to be the nice base for our
10:33chicken and go with some red onions,
10:35some pi lentils, roasted radish. Pop
10:38that into the side, bit of kale. So, we
10:40have our chicken and rice. So, our rice
10:43has got a little bit of like crispy
10:44edges of the rice, which is really nice.
10:46I'm going to add a little bit of rice
10:47here. chicken.
10:50Bit of lemon. Put this over the greens.
10:53Little bit of pepper. This takes less
10:55time than to heat up a ready meal.
10:58Sometimes I'm just feeling toast. I
10:59don't want a protein bowl builder all
11:01the time. And whether you're eating this
11:03for lunch or dinner, you can still use
11:05these pre-repped ingredients. Let me
11:07show you how. I've got a pan on. I'm
11:08going to make some scrambledish eggs. As
11:11we're using a stainless steel pan, we
11:13want to make sure that we are
11:14experiencing the leaden frost effect,
11:16which is put a little bit of water in.
11:19It's essentially where the pan is so hot
11:21that the water underneath is steaming it
11:24and it's being recycled underneath that.
11:26The next thing I'm going to do is
11:27actually take this off the heat and just
11:29allow it to cool down because if I was
11:30to put oil in this pan, it will burn the
11:33oil. This gives me enough time to toast
11:36my toast, which I've already done. I'm
11:37going to crack a couple of eggs into the
11:39bowl. We're going to use some of the
11:41harissa. This is going to be a lovely
11:43base to our sourdough. Bit of our
11:46massaged kale over the top. Going to add
11:49plant-based partner.
11:52Scoop to one side. And move the eggs
11:55around. We got some beautiful, beautiful
11:58looking eggs. That is a perfectly cooked
12:00omelette in 30 seconds. At the end of
12:02the week, when you've eaten the tofu and
12:04chicken that you've cooked at the start
12:06of the week, fear not. We have smoked
12:08tofu for this reason. I'm going to make
12:10a quick rice stir fry using some of the
12:13leftover ingredients that we've got. Red
12:14onion is going to go in the base of
12:16this. I'm just going to quickly chop
12:18this cuz I don't want them in wedges. I
12:20kind of want them to blend in with the
12:22stir fry. At the end of the week,
12:23they're going to be a bit soggy and
12:25sorry for themselves. And a stir fry
12:27will bring them back to life. I'm also
12:28going to use some of this roasted
12:30garlic. Quickly slice up the garlic
12:32here. I'm going to chop the tofu into
12:35cubes. I'm going to reuse some of the
12:36red peppers. Again, they might be a bit
12:38soggy by the end of the week to bring
12:40them back to life. And we're going to be
12:41using some of the pre-cooked rice that
12:44we have from a packet. Got some extra
12:45condiments, soy sauce, and brown rice
12:48vinegar. I'm going to finish it with
12:49peanuts that everyone should have in
12:51their pantry. Let's get this party
12:52started with edame. I'm putting the
12:55edomame in first because I'm doing it
12:57straight from frozen cuz I haven't had
12:59time to let it thaw. Your edetamame is
13:01nice and soft. I can actually try one.
13:04Perfect. Let's go in with the red onions
13:06and the red pepper. Again, these are
13:09cooked in a little bit of oil, so we
13:10won't need to add much more oil. Some
13:13rice. Same rice that we used earlier in
13:16the week. Brown rice vinegar for extra
13:17seasoning. Again, straw covered staples.
13:22Some tofu. Our protein. This is where we
13:25want to throw in our spinach.
13:28We're going to take everything off the
13:30heat now cuz everything should have
13:31cooked through. Going to let that
13:33spinach wilt. Going to chop some
13:35peanuts.
13:41Nice little tip is to just touch the
13:44stir fry with a bit of toasted sesame
13:47oil. Again, a pantry staple. Far
13:49quicker, far healthier, and you're using
13:51those meal prep items that we made at
13:54the start of the week. Dig in. This is
13:55the power of the protein bowl formula.
13:58It makes the whole week feel so much
14:01easier. If you're interested in healthy,
14:03high protein breakfast options, we've
14:05done a video right here about three
14:08breakfasts that you need to know how to
14:10make. Just click right there.

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