Whole30 Meal Prep for the Week!
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- Hey, Munchies!
Welcome to the channel ifyou're new or if you're not.
I'm Alyssia, and I amso happy you're here!
We are all about meal prep this month
to kickstart our New Year.
Today's meal prep is Whole30-themed
because I do Whole30 every January,
and I know a lot of you are joining in
on the fun this month.
But if you aren't joining
or if you don't know what this means,
this meal prep can also be helpful
if you're looking for apaleo-style week of eating
or clean eating in general.
And this video was madepossible by ButcherBox,
which is a service thatdelivers high-quality meat
straight to your doorstep.
It's frozen and carefully packed
in an insulated boxshipped to you for free,
and they are also a Whole30 partner
because of their quality and ingredients.
Their bacon and breakfastsausage, for instance,
have no added sugar, preservatives,
or nitrites and nitrates,which is a must for Whole30,
but also now my norm.
Right now, I was ableto get an offer for you.
Using my link in the description,
you can get two pounds of freesalmon, one pound of bacon,
and pork butt for freein your first order.
But that special keto bundle is only good
for a few more days, andthen the offer changes.
It's one of the best deals of the year.
You don't wanna miss out.
I did a custom box soI can choose my cuts,
but they also have mixed boxes
that are curated if you prefer.
Today, I am showing you acreative breakfast, lunch,
and dinner that are allactually quite easy to prepare.
Let's start with breakfast,stuffed sweet potatoes.
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For an efficient prep day,
I start by getting thosepotatoes into the oven.
I poke them with afork, wrap them in foil,
and into the oven they go.
You can totally use the microwaveto expedite this process,
but I think they taste way better
when they're cooked in the oven.
For the filling. I start withmy ButcherBox bacon chopped
and cook that until brown.
This bacon is delicious,and, as I mentioned,
it's Whole30-approved with no sugar added.
I set the bacon aside,
but leave the fat for cookingthe rest of the filling.
I add onions and cook fora few minutes until tender,
followed by chopped bell pepper,
and let that soften slightly.
Then I add my ButcherBoxbreakfast sausage.
For ground meat, I prefer to break it up
into large chunks first to letthose brown for more flavor.
Then continue to break itup, but let it sit to brown.
Don't feel like youhave to move it nonstop.
This is seriously my favoritebreakfast sausage of all time
and one of my favoriteButcherBox products.
I have gotten two packs inevery order the last few months.
It is only seasoned withsalt, pepper, and sage.
There's no added sugar,and it tastes delicious.
I let that cook through,
and then I season withgarlic and onion powder.
Add salt and pepper to your preference.
I finish it off with somespinach, let that wilt down,
and then add the cooked bacon back in,
and you've got your filling.
When the potatoes are done,
they'll be fork-tender and caramelized.
For meal prep, you'llwanna store the filling
and potatoes separately.
But to enjoy throughout the week,
you can reheat with thatfilling stuffing the potato.
Stuffed potatoes area great Whole30 option
for any time of day, and youcan stuff them with anything,
bacon and eggs or evenalmond butter and berries.
This combo is savory and delicious,
but does have a nice balance of sweetness
from the potato and even the bell peppers.
I love that I get a balanced meal
of protein, veggies, and carbs
and a delicious meal that'sprepped and ready to go.
The sausage and all theButcherBox is high-quality
and tastes so great.
I also can't findWhole30-approved breakfast sausage
that is in ground meat formfrom my local grocery store,
so this is a win.
And the fact that it'sconveniently shipped right
to my door makes it an even better deal.
My Whole30 lunch prep is myInstant Pot butter chicken.
I have shown this on the channel before.
It's actually a butterless chicken
because there's no dairy on Whole30.
I also wanted to say,
because I do always getasked in Whole30 videos,
that if you want tolearn more about Whole30,
you can find all of the informationfor free at whole30.com.
I've also got a blog post up
that can help determineif it's right for you.
But as a very brief summary,it's an elimination diet
that helps you find whichfoods work best with your body,
and it helps reset your systemby eating clean whole foods,
eliminating processed foods,
and also eliminating the food groups
of grains, legumes, dairy,and sugar for 30 days.
Then after the 30 days, youreintroduce each food group
to see what works foryou and what doesn't.
It is so cool.
I learn more about what works for me
and my body every single time I do it.
Okay, back to lunch.
I am also making cauliflower rice
for a side dish with my butter chicken.
I simply saute oil with onion
until tender for a few minutes.
Add the cauliflower rice, fresh or frozen,
and cook until tender six to 10 minutes.
Season as you'd like.
And I like to stir in someparsley for flavor and freshness.
Plus, it looks so darn pretty.
I add ghee to my InstantPot with chopped onions,
garlic, fresh ginger, and curry powder,
garam masala, groundcoriander, smoked paprika,
a cinnamon stick, and salt and pep.
Hit Saute and let it gofor about five minutes.
Stir regularly, and don't let it burn.
For this one, I am using ButcherBox's
boneless skinless chicken thighs,
which are free-range and organic.
I add the chopped chickenthighs and tomato sauce,
mixing to integrate.
You could also use chickenbreast if preferred,
but thighs have more fatand I think more flavor.
Whole30 is great for overcoming fatphobia,
so if you are hesitant abouteating more healthy fats,
it could be worth looking into.
Close the lid of the InstantPot and cook on manual
at high pressure for five minutes.
Turn off the heat and flipthe quick pressure release,
allowing it to steam for 10 minutes.
Then you can stir in somecoconut milk until integrated.
I like to saute foranother five to 10 minutes
to thicken up the sauce
and finish it off with fresh cilantro.
Oh my gosh, this is a favorite of mine
whether I'm doing Whole30 or not.
Indian-inspired flavors,
but so many nutritiousingredients to keep me fueled.
It's rich from the ghee,but mild, sweet, savory,
and so satisfying fromthe comforting spices.
I store that with my cauliflower rice
and a seasonal on-the-gofruit to pair it with,
like clementines.
I'll link more Instant Pot videos
for your inspiration below.
For dinner, I've got a 3-2-1 meal.
My 3-2-1 meal prep systemis something I introduced
to keep dinners easy and versatile.
Essentially, you usethree main ingredients,
you prep them two different ways
for variety with your meals,
and the dinner prep should take no more
than one hour for yourentire week of dinners.
This week's ingredients arepork, kale, and acorn squash,
a protein, carb, and veggieto keep things balanced.
The first meal is a barbecuepulled pork stuffed squash,
and the second is an acornsquash soup with pork.
I'm using ButcherBox's boneless pork butt,
which, remember, isincluded free right now
in your offer with my link below.
This can look like anintimidating piece of meat,
but you aren't going tobelieve how easy it is to cook.
I am making it in the slow cooker
to be used two ways for these recipes,
and it's ready to go into the cooker
as is out of the wrapper.
No prep or anything needed.
Add your boneless porkbutt into the slow cooker
and season it liberallywith salt and pepper.
We are going to cook it low and slow,
eight or nine hours if you have it.
If not, it can go four hours on high,
but more time will mean more flavor.
I usually start this atthe beginning of the day
so that it can go whileI'm doing other stuff.
I've also gotta roast my acorn squash
to be used in both recipes.
I score the outside of thesquash and cut them in half.
Scoop out the seeds.
Feel free to save them toroast later if you want.
And rub down the squash with oil
and a sprinkle of salt and pepper.
Bake those facedown until fork-tender.
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I also saute up some kaleto use in both recipes.
I simply get a pan heated with oil,
saute some kale until wilted,
seasoning with fresh lemonjuice, salt and pepper.
For the pork, the internal temperature
should reach 190 degrees Fahrenheit,
but don't be overly concerned.
In the slow cooker, it willget there if you leave it.
Cool it 20 minutes before pulling apart.
And oh my gosh, you are gonnahave to really be disciplined
to not eat this all as you're shredding it
because it is so freaking good,
even with nothing other thanthe salt and pepper seasoning.
The ButcherBox pork isheritage breed raised
with traditional andsustainable farming methods
and tastes amazing.
Try to stop yourself,
because we've gotta use thosecomponents two different ways.
For the stuffed squash,let's make the filling.
It is simple 1/2 of thepulled pork meat mixed
with no-sugar barbecue sauceso it's Whole30-approved,
some Whole30 mayo, and 1/2of the sauteed kale mixture.
(upbeat music)
I store the stuffing and squash separately
to reheat during the week so it all lasts.
We've got versatility with dinner, though.
Let's make our second meal,that acorn squash soup.
I take 1/2 of the roasted squash
and scoop the flesh intoa bowl and set aside.
In a saucepan, I melt ghee
and then cook onion, carrot, and garlic
until tender around five to seven minutes.
I add in the squashand some chicken broth.
Boil that mixture and thensimmer for 20 minutes.
Stir in some coconut milkand then season with nutmeg,
cinnamon, and salt and pepper.
Add the soup mixture to yourfood processor or blender
and blend it up until it is
as smooth and creamy as you'd like.
I stir in the other 1/2of my cooked kale mixture,
as well as that pulled pork.
Yum.
Holy moly, that kale and pulled pork give
that smooth soup just enough texture.
It's salty and sweet withall of my balanced components
for a healthy Whole30 meal.
And with those three main ingredients,
I've got two different dinnersready to go for the week.
Having those meals ready togo makes it not only easier
to stay on track for Whole30 and eat well,
but I also look forward to eating well
because these are so darn delicious.
And that is in part dueto that high-quality meat
thanks to ButcherBox.
You can get that keto bundlewith two pounds of salmon,
one pound of bacon, andpork butt for free right now
using the link in my description.
This deal is only availableto the first 100 viewers,
though, so you wanna get over there ASAP.
Plus, you do not have to commit
to purchase monthly to get the deal.
You can pause,
and you can choose howfrequently you want the box.
You could get it everytwo weeks, every month,
every two months even basedon your needs and family size.
I highly recommend the service.
I have been using it for thelast four or five months,
and it's made my life easier,
not only because it delivers to my door,
but also because ButcherBoxreally does the homework for me
to make sure that I'm getting what I want
and putting the qualitythat I value into my body.
So it's important for Whole30, yes,
but it's also important for me year-round,
and I am really, really grateful.
And I'm really grateful to you too.
I'll be back all monthlong with more meal prep.
And remember, it's all amatter of mind over munch.
★ Get 2 lbs of salmon, 1 pack of bacon + pork butt FREE in your first Butcher Box order! https://www.butcherbox.com/alyssia ★ This Whole30 meal prep for the week is a great way to start off your Whole30 this January! Stuffed sweet potatoes for breakfast, butter chicken with cauliflower rice for lunch, and acorn squash recipes for dinner using the easiest pulled pork recipe ever! If you struggle with Whole30 breakfast ideas, Whole30 lunch ideas, or Whole30 dinners, these recipes are a great place to start! ★ Get my brand new 3-2-1 Meal Prep Dinners ebook: http://bit.ly/2MLOiIA ★ ★ SUBSCRIBE for new episodes every Thursday! http://bit.ly/MindOverMunch ★ Subscribe to our NEWSLETTER! https://mindovermunch.com/brainfood Relevant Resources: ★ Whole30 Website https://whole30.com/ ★ What is Whole30? https://bit.ly/2Pup9mq ★ Monthly Resolutions https://youtu.be/stIhTrlcics ★ Whole30 Meal Prep https://youtu.be/XXOi_rJiR_M ★ Whole30 Fridge Tour https://youtu.be/CeBblR-Y3HU ★ Whole30 Packaged Snacks https://youtu.be/X3hK4gxpZeI ★ Instant Pot 2-in-1 Dinners https://youtu.be/KgdL8v9Kz7c ★ Healthy Instant Pot Meals https://youtu.be/cOSmtW4fPRI RECIPES from this video: ► STUFFED SWEET POTATOES https://bit.ly/2Feb47O ► BUTTER CHICKEN https://bit.ly/2QgdHfO ► STUFFED ACORN SQUASH & SOUP: Full recipes & grocery list in my 3-2-1 eBook! http://bit.ly/2MLOiIA Pulled Pork: 3-4lb boneless pork butt/shoulder salt (about 1 tsp for a 4-5lb pork) pepper Season pork with salt and pepper. Slow cook on low 8-9 hours (or 4 hours on high.) Shred meat with 2 forks. Roasted Acorn Squash: 3 acorn squash, halved drizzle of oil salt, to taste pepper, to taste Cut squash in half and scoop out seeds. Transfer to a lined baking sheet, brush with oil and season, then place face down. Roast at 400°F (200°C) for 30-45 minutes until tender. Sauteed Kale: 6 cups kale drizzle of oil ½ lemon, juiced salt, to taste pepper, to taste Heat oil in a saucepan, add kale, and wilt slightly. Season to taste. STUFFED SQUASH 1½ roasted acorn squash (3 halves) ½ of pulled pork 3-4 Tbsp no sugar BBQ sauce 1-2 Tbsp whole30 mayo ½ of sautéed kale Mix pulled pork with BBQ sauce & mayo. Toss together with sautéed kale. Store stuffing separately from squash halves until ready to serve. Per serving, yields 3: 469 calories | 26g fat | 32g carbs | 31g protein SQUASH SOUP 1½ roasted acorn squash, flesh removed 1 Tbsp ghee 1 cup chopped onion 2 large carrots, chopped 2 cloves garlic, chopped 3 ½ cups chicken broth 1 cup coconut milk ½ tsp nutmeg ½ tsp cinnamon pinch of salt & pepper ½ of sauteed kale ½ of pulled pork Scoop roasted acorn squash flesh into a bowl. In a large saucepan, melt ghee. Add onion, carrot, and garlic and cook until tender, about 5-7 minutes. Add squash flesh & chicken broth. Bring to a boil, then simmer 20 minutes. Stir in coconut milk and add seasonings Transfer to food processor and blend until smooth. Stir in ½ of sauteed kale and ½ of pulled pork. Store for meal prep. Per 2 cup serving, yields 5 servings: 401 calories | 25g fat | 25g carbs | 20g protein STUFF from this video: ► INSTANT POT DUO PRESSURE COOKER: https://amzn.to/2YfRWhN ► SLOW COOKER: http://amzn.to/2qOAT5v ► BREVILLE FOOD PROCESSOR: http://amzn.to/2rAjot8 ► 12x17” RIMMED BAKING SHEETS: https://amzn.to/2VUe9Ru ► BROWN PARCHMENT SHEETS: http://amzn.to/2C1P54A ► OXO STAINLESS STEEL TONGS: https://amzn.to/2xP129I ► MINI TONGS: https://amzn.to/2GxzU5y ► SCOOP COLANDER SLOTTED SPOON: https://amzn.to/2Lnv75j ► WOODEN SPOONS: https://amzn.to/2GknSws ► RACHAEL RAY OIL POURER: http://amzn.to/2hmAft2 ► RACHAEL RAY BLUE COOKWARE: http://amzn.to/2sJysCh ► CUISINART CAST IRON HOT PLATE: https://amzn.to/2HBmeqG ► GLASS STORAGE CONTAINERS (13-PIECE SET): http://amzn.to/2HDMbRX ► 2-COMPARTMENT GLASS STORAGE CONTAINERS: http://amzn.to/2GCZxyV ► LG RECTANGULAR GLASS STORAGE CONTAINERS: https://amzn.to/2J96asn ► 32OZ MASON JARS: http://amzn.to/2Dnz4lW ☺ Connect with me! ☺ ☮ Instagram: http://instagram.com/mindovermunch ☮ Snapchat: alyssiasheikh ☮ eBooks: http://www.mindovermunch.com/ebooks ☮ YouTube: https://www.youtube.com/user/MindOverMunch ☮ Twitter: https://twitter.com/MindOverMunch ☮ Facebook: https://www.facebook.com/mindovermunch ☮ Pinterest: http://www.pinterest.com/mindovermunch DISCLAIMER The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem. #ButcherBox #MindOverMunch #Whole30 #Kickstart