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