How to Meal Prep for Beginners (Start to Finish Vlog)

Ingredients

• 3 cup Jasmine Rice (uncooked, rinse twice until water runs clear)
• 5 piece Yellow Golden Potatoes (medium, washed and diced into cubes)
• 2.5 pound Chicken Breast (trim excess fat, slice each breast horizontally to halve thickness)
• 1.5 pound Lean Ground Beef (93/7) (extra lean, no need to drain after cooking)
• 1 pound Cooked Shrimp (peeled, deveined, ready to heat)
• 2 piece Avocado (ripe, halve and slice; aim for 50‑70 g per meal)
• 1 cup Green Beans (trimmed ends)
• 1 piece Bell Pepper (large, sliced into strips)
• 2 tbsp Olive Oil (extra virgin, for pan if not using spray)
• 1 spray Non‑Stick Cooking Spray (calorie‑free, for pan)
• 1 tsp Himalayan Pink Salt (for seasoning rice, potatoes, and proteins)
• 2 tsp Grilled Chicken Seasoning (sea salt, garlic, herbs) (seasoning blend for chicken)
• 0.5 tsp Black Pepper (freshly ground)
• 1 tbsp Hot Sauce (optional, zero‑calorie)
• 1 tbsp Mustard (optional, zero‑calorie)
• 6 piece Eggs (hard‑boiled for breakfast snack)

Instructions

1. Rinse Rice

   Measure 3 cups of jasmine rice, place in a bowl and rinse 2‑3 times until the water runs clear. Drain well.

   Time: PT5M

2. Cook Rice

   Transfer rinsed rice to the rice cooker, add water to the fingertip line, add a pinch of Himalayan pink salt if desired, and start the cooker.

   Time: PT30M

3. Prep Potatoes

   Wash 5 yellow golden potatoes, cut off any blemished edges, then dice into uniform cubes (about 1‑inch).

   Time: PT10M

4. Boil Potatoes

   Fill a large pot with water covering the potatoes about halfway, add a pinch of salt, bring to medium‑high boil, add potatoes and cook until fork‑tender (≈12 minutes).

   Time: PT15M

5. Prep Chicken

   Trim visible fat from the chicken breasts, then slice each breast horizontally to halve the thickness for faster, even cooking.

   Time: PT10M

6. Season Chicken

   Sprinkle each chicken piece with 1 tsp Himalayan pink salt, 0.5 tsp black pepper, and 1 tsp grilled chicken seasoning on both sides.

   Time: PT2M

7. Pan‑Cook Chicken

   Heat the skillet over medium heat, spray with non‑stick spray (or add 1 tsp olive oil). Add chicken pieces and cook 6‑7 minutes per side, flipping once, until internal temperature reaches 165°F.

   Time: PT15M

   Temperature: 165°F

8. Cook Ground Beef

   In a second skillet, spray lightly, add the lean ground beef, break apart with a spatula, and brown for 8‑10 minutes. No need to drain excess fat.

   Time: PT10M

9. Sauté Veggies

   Using the same skillet, add a quick spray, toss the green beans and bell‑pepper strips, and sauté 5‑6 minutes until crisp‑tender.

   Time: PT7M

10. Portion Meals

    Using the food scale, divide each container with 150 g cooked rice, 180 g boiled potatoes, 170 g chicken (or ground beef), 50‑70 g sliced avocado, and a handful of sautéed veggies. Add a hard‑boiled egg if desired.

    Time: PT15M

11. Store Meal Prep

    Allow containers to cool to room temperature, then seal and refrigerate. They keep well for up to 4 days; for longer storage, freeze for up to 2 months.

    Time: PT5M

Nutrition Facts

Calories

720

Protein

54 g

Carbohydrates

75 g

Fat

13 g

Fiber

6 g

Ingredient Substitutions

• Instead of Jasmine Rice: Basmati rice, Brown rice
• Instead of Yellow Golden Potatoes: Russet potatoes
• Instead of Chicken Breast: Turkey breast
• Instead of Lean Ground Beef (93/7): Ground turkey, Lean ground chicken
• Instead of Cooked Shrimp: Chicken breast strips
• Instead of Avocado: Olives
• Instead of Green Beans: Broccoli florets
• Instead of Bell Pepper: Red pepper
• Instead of Olive Oil: Canola oil, Non‑stick spray
• Instead of Himalayan Pink Salt: Sea salt
• Instead of Grilled Chicken Seasoning (sea salt, garlic, herbs): Italian seasoning
• Instead of Eggs: Egg whites

Equipment Needed

• Rice Cooker
• Large Pot
• Large Skillet (non‑stick)
• Cutting Board
• Chef's Knife
• Food Scale
• Measuring Cups
• Spray Bottle (cooking spray) (optional)
• Digital Thermometer
• Glass Meal Prep Containers
• Ladle or Slotted Spoon (optional)

Critical Steps — Do Not Skip

• Cook Rice
• Pan‑Cook Chicken (reach 165°F)
• Portion Meals (accurate weighing)

Chef Tips from the Video

• Use a rice cooker for hands‑free, perfectly cooked rice every time.
• Season chicken while it’s still raw; the flavors penetrate better.
• If you have a grill, you can finish the chicken on the grill for extra smoky flavor.
• Batch‑cook the shrimp quickly in a hot pan for 2‑3 minutes; they’re ready when pink and opaque.

Troubleshooting

Storage

Refrigerator: Up to 4 days in airtight glass containers

Freezer: Up to 2 months; thaw overnight in fridge before reheating

Room temperature: Not recommended; keep refrigerated to prevent bacterial growth

Make-Ahead Tips

• Store avocado halves with a squeeze of lemon juice to slow browning.
• Reheat chicken or beef in a skillet for 2‑3 minutes to restore texture rather than microwaving.
• Label each container with the intended meal (e.g., Lunch, Dinner) for quick grab‑and‑go.

Frequently Asked Questions