Beginners Guide to Meal Prep (MEAL PREP IDEAS!) | V SHRED

Introduction

In this section, Vince introduces himself and the topic of meal prepping. He explains why it is important to meal prep and how it can help with weight loss and muscle building.

Importance of Meal Prepping

• Meal prepping is essential for achieving fitness goals.

• Implementing at least two or three prepped meals throughout the day can lead to healthier decisions.

• Meal prepping saves money compared to eating out multiple times a day.

Basic Foods for Meal Prepping

• Chicken, avocados, eggs, white rice, sweet potatoes, coconut oil, olive oil, salt-free seasonings, and vegetables are some basic foods that everyone should have in their meal prep.

• These foods can be adjusted based on personal preferences and dietary needs.

Getting Ready for Meal Prep

• Make sure seasonings are salt-free or have minimal sodium.

• Get appliances ready such as pots and pans for cooking chicken and rice.

• Preheat oven to 425 degrees if cooking sweet potatoes.

Cooking Chicken

In this section, Vince demonstrates how to cook chicken for meal prep.

Steps for Cooking Chicken

• Place chicken in a pot with water until it covers the chicken by about an inch.

• Bring water to a boil then reduce heat to low-medium heat.

• Let chicken cook for about 15-20 minutes or until the internal temperature reaches 165 degrees Fahrenheit.

• Remove chicken from pot and let it cool before shredding or cutting into desired portions.

Cooking Rice

In this section, Vince demonstrates how to cook rice for meal prep.

Steps for Cooking Rice

• Rinse rice in a strainer until water runs clear.

• Add rice and water to a pot in a 1:2 ratio (one cup of rice to two cups of water).

• Bring water to a boil then reduce heat to low-medium heat.

• Cover pot with lid and let rice simmer for about 18 minutes or until all the water is absorbed.

• Remove pot from heat and let it sit covered for an additional 5 minutes before fluffing with a fork.

Cooking Sweet Potatoes

In this section, Vince demonstrates how to cook sweet potatoes for meal prep.

Steps for Cooking Sweet Potatoes

• Cut sweet potatoes into desired portions.

• Coat sweet potatoes with olive oil and salt-free seasonings.

• Place sweet potatoes on baking sheet lined with parchment paper.

• Bake sweet potatoes at 425 degrees Fahrenheit for about 25 minutes or until tender.

Conclusion

In this section, Vince summarizes the importance of meal prepping and the basic steps for meal prepping chicken, rice, and sweet potatoes.

Key Takeaways

• Meal prepping is essential for achieving fitness goals and saving money.

• Basic foods for meal prep include chicken, avocados, eggs, white rice, sweet potatoes, coconut oil, olive oil, salt-free seasonings, and vegetables.

• Cooking chicken involves boiling it in water until it reaches an internal temperature of 165 degrees Fahrenheit.

• Cooking rice involves simmering it in a pot with a 1:2 ratio of rice to water for about 18 minutes.

• Cooking sweet potatoes involves baking them at 425 degrees Fahrenheit for about 25 minutes after coating them with olive oil and salt-free seasonings.

How to Cook Potatoes

In this section, the speaker explains how to cook potatoes in the oven.

Cooking Potatoes

• Rinse potatoes with water.

• Poke holes in the potatoes using a fork or knife.

• Lather up the potatoes with olive oil or non-stick spray.

• Place aluminum foil on a pan and put the potatoes on it.

• Preheat oven to 425°F (218°C).

• Bake for 45 minutes to an hour.

Protein Time

In this section, the speaker talks about his protein choices and shares tips on cooking chicken.

Protein Choices

• The speaker prefers eggs for breakfast and chicken for other meals.

• He recommends cutting thicker chicken breasts in half for even cooking.

Cooking Chicken

• Wash chicken before cooking.

• Heat coconut oil in a pan over medium heat.

• Season chicken with lemon and garlic or Mrs. Dash seasoning.

• Use one tablespoon of coconut oil per serving of chicken.

• Cook until no longer pink inside.

Cooking Rice

In this section, the speaker explains how to cook rice.

Cooking Rice

• Rinse rice with water until it runs clear.

• Add two cups of water per cup of rice in a pot and bring to a boil.

• Reduce heat to low, cover, and simmer for 15–20 minutes until all water is absorbed.

Preparing Rice and Chicken for Meal Prep

In this section, the speaker demonstrates how to prepare rice and chicken for meal prep.

Preparing Rice

• Measure the amount of rice you will be cooking.

• Add 1.5 cups of water for every cup of rice.

• Add 1 tablespoon of olive oil and a pinch of salt to the water.

• Bring the water to a boil, then add the rice.

• Cover the pot with a lid and reduce heat to low for 15 minutes.

Preparing Chicken

• Cook chicken breasts until done.

• Use Tupperware containers to measure out portions of chicken (5.5 - 6 ounces).

• Use a scale to ensure accurate portion sizes.

Preparing Potatoes and Avocado

• Cut an avocado in half, remove pit, slice into small pieces.

• Measure out desired amount of cooked rice using a scale (200 grams per serving).

• Cook potatoes as desired for additional carb options.

Packing Meals

• Pack meals into separate Tupperware containers with sweet potatoes, chicken, rice (1 cup), and half an avocado.

• Store in fridge for later use.

Benefits of Meal Prep

In this section, the speaker discusses the benefits of meal prepping.

Benefits

• Meal prepping saves time during busy work weeks.

• It reduces stress by eliminating decision-making about what to eat next.

• It helps with portion control and tracking macros.

• It can be done in 30-45 minutes per week.

Meal prepping is a great way to stay on track with fitness goals and make healthy eating more convenient.

V Shred University Membership Site

In this section, the speaker introduces a membership site called V Shred University that provides personalized training and meal plans every month based on body type and goals.

Features of V Shred University

• Provides new training plan and meal plan every month based on body type and goals.

• Offers a variety of options for meals and exercises to avoid plateaus.

• Normally costs $29.99 per month but is available for $9.99 per month forever through the link in the video description.

• Viewers can leave questions or video recommendations in the comment section.

Conclusion

The speaker concludes the video by thanking viewers for watching, encouraging them to subscribe to his channel, and reminding them to take advantage of the discounted offer for V Shred University.

Final Remarks

• Thanks viewers for watching.

• Encourages viewers to click the thumbs up button if they liked the video.

• Invites viewers to leave any questions or video recommendations in the comment section.

• Reminds viewers to subscribe to his channel so they don't miss future videos.

• Encourages viewers to take advantage of the discounted offer for V Shred University through the link in the video description.