How I Cook 20 Healthy Meals in 1 HOUR

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🔪MY GEAR:
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SHOPPING LIST / INGREDIENTS:
PROTEINS:
2lbs/1kg Boneless skinless chicken breast
2lbs/1kg of Skin on Norwegian salmon

VEGGIES - cut into large bite sized pieces
2 heads of broccoli
1lb/.5kg brussel sprouts
1.5lb/1kg thick cut carrots
2 large bunches of kale or chard (leaves cut into pieces with stem end thinly sliced)

CARBS
600g rice (I like medium grain calrose)
1.5lb/1kg potatoes (i’m using red baby potatoes), cut into large bite sized pieces
2 med-lrg sweet potatoes, peel and cut into bite size cubes

PANTRY/FRIDGE ITEMS
Salt
Pepper
Olive oil
Arugula (2-3 clamshells)
Roasted red bell pepper
Pepperoncinis
Marinated olives
Feta
Grainy mustard
Balsamic vin
Shredded cabbage
Sushi ginger
3 avocados
Roasted seaweed or furikake
Kimchi
Sesame seeds
Corn tortillas
Pickled jalapenos
Lime
Garlic powder (or garlic)
Onion powder
Chili flakes/red pepper flake
Honey

SAUCES and CONDIMENTS:
Chili crisp

1. Boil large pot of water
2. Preheat oven to 425F/220C
3. Lay out chicken onto a parchment lined sheet tray. Season with salt and pepper.
4. Lay the salmon onto a parchment lined sheet tray skin side down. Season with salt and pepper
5. Bake the chicken and salmon at 425F/220C
6. At around the 15 minute mark, check the Salmon. It’s done cooking when the internal temp reaches 130-140F/55-60C.
7. The chicken should be done after cooking for between 20-25 minutes depending on the size of the breasts. They’re done when the internal temperature reaches 150-160F/65-70C
8. Transfer salmon and chicken to wide, flat storage containers in the fridge (lid off) to cool
9. Salt the now-boiling water very well and add in chopped broccoli. Cook for about 90 seconds or until the broccoli has softened, but still has a little bite to it. Transfer the broccoli to a wire rack to drain
10. Add the carrots into the boiling water and cook for 3-4 minutes until just tender, but still a little snappy. Transfer to wire rack to drain
11. Add the kale to boiling water & cook for about 2 minutes. Transfer to wire rack to drain
12. Add brussel sprouts to the boiling water & cook for 3-4 minutes. Transfer to wire rack to drain
13. Increase oven temp to 475F/245C
14. To cook the rice, combine 800g water with 600g rice & a very large pinch of salt in a rice cooker. Stir & set to cook on the white rice setting. Store in a container or two in the fridge until ready to use.
15. Slice potatoes in half. Replace the parchment paper from one of the protein sheet trays with a fresh sheet and add on sliced potatoes. Add a generous squeeze of olive oil and a large pinch of salt. Toss on the sheet tray to coat and arrange potatoes cut side down.
16. Peel and cut sweet potatoes into bite size cubes. Replace parchment paper from the 2nd protein sheet tray with a fresh sheet & add diced sweet potatoes. Drizzle with olive oil and salt & toss to evenly coat.
17. Add both trays of potatoes into the oven to cook at 475F/245C. Cook for about 25 minutes until roasted, tender, and charred around the edges. Transfer potatoes into paper towel lined containers and store in the fridge.
**If you’d like to make your own sauces, i’ve linked to recipes for all of them above**

CHAPTERS:
0:00 Intro and goals
0:49 Cooking the proteins
1:49 Prepping the veggies and finishing the proteins
3:26 Cooking the vegetables
5:00 Pouring a bowl of cereal (ad)
5:57 Cooking the carbs
7:52 Let’s talk sauces
9:08 Turning ingredients into composed meals

#mealprep #healthyrecipes

[captaingutpunch]

i doubt you read this, but i just wanna thank you. i'm a very very depressed and fat person who gave up a long time ago, but as a regular viewer of your videos i decided to go ahead and give this a shot. i''ve lost 50 pounds, and even though i'm still obese, for the first time in years i finally found the urge to try. kinda random, but somehow this video just hit me at the right time, so thank you.

[BluEyedRaven]

As a European, I definitely appreciate the Celcius temperatures and Grams' measurements. They help a ton to follow along with these recipes!

[dumpychumpers]

This methodology is honestly eye opening, would definitely be interested in more like this in the future

[earthtoblonde]

Finally a realistic meal prep made for real actual people. Please do more, theres so little content out there like this. Most meal prep is completely unrealistic, bland or for those with 2 to 3 hours to spare.

[airconditioning.]

Finally someone who embraces thinking smarter not harder in the kitchen. They make these pre made sauces for a reason! So many amazing dishes from simple plentiful items

[financialadvisor]

This guys content is above and beyond. He keeps it fresh, his production quality and editing is top notch, a real homrun.

[majicMix]

Wow just tried this today to meal prep for the week. My god the speed I could cook veggies at. Bro you just saved me like 2 hours of meal prep time. I made fish, chicken, kale, carrots, broccoli, Brussel sprouts, sweet potatoes, and red potatoes. IN AN HOUR.

make more videos like this 🙏

[adamplace]

I've said before, but Brian's got the highest value-per-minute of any food channel I've seen. This is just the extreme case.

[TheSuperbTV]

This is by far the most straight forward no BS meal prep vid I’ve ever seen. Thanks! 👏🏼

[MaunoKoivistoOfficial]

This video changes lives, man. I hope you can appreciate how much better your approach is to typical meal prep.

[iriskleinman]

Brian, I tried this method word for word today and something in my brain just clicked and was absolutely blown away by how simple and versatile this was. My husband and I just sat eating our dinners together beaming about how happy we are to try this method. Thank you!

[salsinatorsalsa]

FINALLY a realistic, reasonable, actually fast, affordable weeknight dinner prep. thank you.

[legendarygary]

I love cooking, but struggle with chronic fatigue and usually only have enough energy for cooking a full meal one, maybe two days out of the week. This technique you showed just might enable me to have a healthy, tasty meal every night for dinner. You’re a lifesaver, Bri! Thanks for all the hard work you put into your videos!

[haileedrew]

All I can say is this is awesome. You made the best affordable Whole Foods into amazing healthy meals. Already made a list and aside from the sauces everything only amounts to abt $45 (with your portions) and that’s only for one person! Only $150-180 a month on food. So affordable if you compare it to my monthly take out expenses (it was like $275, hence why I’m following this asap, healthy gut + more money in the pocket) 😅

[godsgurl]

This is great for us that don’t have a large income, want to eat healthy, and need to make the most of our precious time by preparing ahead!!😊 Thank you 🌻🌻🌻

[Kailokel]

This is game changing. I have been cooking more "over the top" meals pretty frequently and was starting to get burned out on it. I normally do big pots of stew, chili, etc. in the winter, but it's just too hot for that kind of meal every day right now. This is perfect. Thank you!!

[firefly]

I love this...can this become a series, please?!? And thank you for keeping the number of dirty dishes in mind when planning this!

[Moonbath]

Even as a person who enjoys periodically going above and beyond for home-cooked meals, finding ways to minimize and streamline meal prep is an essential skill to have and there is nothing wrong with it, in my opinion. Finding that perfect balance between healthy, tasty, and easy is key and this video helps to give me some new thoughts and perspective to my weekly meal preps for work lunches. Thanks, Bri, your content is top notch!

[elle]

Definitely would like more meal planning like this. I hate sacrificing half of my Sundays for meal prepping. We always cook the protein in bulk, but fall short on the veggie/fruit sides. Thank you for the concise and clear directions and the reasons why.

[jessic.]

Watched this whole genius video and said to myself, "Now, if only there was a shopping list..." Checked out the description and BAM, you not only laid out a sectioned shopping list, but the full instructions as well. And with sauce recommendations which, I agree, is where it's at! Unbelievable. Thank you very much for the concise, helpful, and healthy video!