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Russian
00:00:01
tell you we all know I've cooked my00:00:02
whole life here's me cooking at five and00:00:04
well here's me at 12. look that was a00:00:06
different Josh bully depressed I'm not00:00:08
gonna give you the whole sob story all00:00:10
right the point is I was not uh at a00:00:11
healthy weight if that's not evident by00:00:13
looking at that image thank you although00:00:15
I was an absolute Legend at World of00:00:17
Warcraft don't you forget it by 16 I00:00:20
lost over a hundred pounds so yes hard00:00:22
work pays off but here's the goal I want00:00:24
to take my fitness up a notch and get00:00:26
absolutely shredded while healthy food00:00:28
sucks and it's expensive and blah blah00:00:30
blah blah blah we're gonna learn00:00:31
together and end those excuses today00:00:35
foreign00:00:41
[Music]00:00:51
okay here's what I don't like about meal00:00:53
prep people keep it way too simple I get00:00:55
it life is busy and you want to keep00:00:56
things basic and easy but really an egg00:00:58
cooked in a cup with a side of peanut00:01:00
butter and a cup of blackberries no00:01:03
we're gonna fix that and by we I mean me00:01:05
my friend Noor who is Jack and we'll00:01:06
beat your Nora's gonna be our expert to00:01:08
guide us through this process to make00:01:10
sure that we make the most helpful00:01:11
healthy meals we can with the maximum00:01:13
flavor that'll fit your budget by the00:01:16
end of this nor is going to approve or00:01:17
disapprove on whether our meals pass the00:01:20
health and fitness test but Noah tell me00:01:21
a little bit about yourself00:01:23
okay so our meal for breakfast option we00:01:26
have a Jammy soft egg breakfast sausage00:01:27
sandwich and then we have three options00:01:28
for lunch dinner or well I guess also00:01:30
breakfast or a snack Green Goddess salad00:01:32
with a fajita bowl and teriyaki salmon00:01:35
skewers with a cabbage00:01:37
let me explain something these are made00:01:39
with intention it's not just ingredients00:01:41
thrown together to meet your Macros or00:01:43
whatever the hell you're doing to keep00:01:44
track of it but let's talk about the00:01:45
more important factor here's how you're00:01:46
gonna do this in one hour I have a00:01:47
secret weapon it's a sous-vide00:01:49
circulator oh what why Josh that's so00:01:51
dumb listen let me present to you some00:01:53
problems problem number one it's hard to00:01:55
consistently eat healthy usually because00:01:56
of moisture yes that's why people like00:01:59
fatty cuts of meat you know if it's00:02:00
juicy juicy squirt squirt then it's easy00:02:01
to eat but if you have chicken breasts00:02:03
and it's as dry as the Mojave Desert00:02:05
well then that's a lot harder to do00:02:06
isn't it problem number two cooking a00:02:08
lot of protein usually requires a ton of00:02:09
Cleanup in time spent in a stove you're00:02:11
flipping gotta chop it up blah blah blah00:02:13
this is going to eliminate both of those00:02:15
and more I did five pounds or 2.2 kilos00:02:17
for the whole week which you can do00:02:19
either chicken breast or pork tenderloin00:02:20
you pick or a mix guess we cleaned the00:02:22
board between shots here thank you we're00:02:24
now once you have a protein season to00:02:27
taste with whatever you like you can do00:02:28
just plain old salt and pepper you can00:02:29
add cajun spice did a little bit of00:02:31
vadervan curry spice on the chicken it's00:02:33
also in a vacuum bag feel free to add00:02:34
herbs or aromatics at this point and00:02:36
then make sure to get a good old-fashioned Zuck and seal then drop it00:02:39
in a sous-vide bath that's been00:02:40
preheated to 150 Fahrenheit or 6500:02:42
degrees Celsius drop those bad boys in00:02:43
there for about 50 to 55 minutes and now00:02:46
our one hour prep time starts let's00:02:48
start with another long process a batch00:02:49
of white rice I don't care if I can't00:02:51
dye it with white rice I'm doing it I00:02:53
refuse to eat brown rice texture00:02:55
horrible dry and it takes longer to cook00:02:57
hell no make as much rice as you need I00:02:59
did about two and a half cups of medium00:03:00
grain rice which was rinsed of its00:03:01
starch till clear and added to a rice00:03:03
cooker with two and a half cups or 46000:03:05
grams of medium grape white rice two and00:03:07
a half cups or 591 milliliters or 60000:03:10
milliliters of water close it and turn00:03:11
that sweet starchy robot on we're00:03:13
starting this first because the rice00:03:14
cooker takes about 35 minutes but a00:03:15
pressure cooker will take 15 use your00:03:17
time wisely at this point we're about00:03:19
five minutes into our hour 55 minutes00:03:21
left next Green got a salad quite00:03:23
literally just combined in a blender a00:03:24
quarter cup or 41 grams of toasted00:03:26
almonds five tablespoons or 27 grams of00:03:28
nutritional yeast which is completely00:03:29
optional 5 cloves of garlic peeled for00:03:31
God's sake one cup of 20 grams of fresh00:03:32
basil 1 cup or 30 grams of fresh baby00:03:34
spinach and optionally one poblano00:03:36
that's been cored in this stem has been00:03:38
removed if you want you can totally00:03:39
chart over an open flame and peel it but00:03:41
that's just for the extra flavor blend00:03:44
that and then use water to get it loose00:03:45
enough just to get that nice vortex in00:03:47
the blender blend on high speed and then00:03:49
streaming three and a half tablespoons00:03:50
or 35 grams of extra virgin olive oil00:03:52
pour that into a bowl season it taste00:03:53
with salt lemon juice and pepper and00:03:55
well that's your dressing now cut up one00:03:56
head of iceberg lettuce into chunks and00:03:58
a couple of handfuls of grape tomatoes00:03:59
cut in half well I've said this before00:04:00
on my YouTube shorts which by the way if00:04:02
you're not watching those what are you00:04:03
doing go and get on that just take two00:04:05
lids like from a deli container load00:04:06
them up with miters Place another one on00:04:08
top and cut in between bada bing bada00:04:09
boom look at that just your lettuce00:04:10
depending on how much you can with00:04:11
whatever your telework intake is in a00:04:14
large bowl coat it nicely tossed us toss00:04:16
then just load up a meal prep box or to00:04:17
go container kind of thing like this and00:04:19
some grape tomatoes if desired make00:04:20
seven of those guys you know for the00:04:22
week and we'll add protein when it's00:04:23
done cooking we're now 15 minutes in 4500:04:25
minutes left okay our fajita Bowl we00:04:27
just need to make a very basic peppers00:04:28
and onions for this just cut two red00:04:30
bell peppers and one green bell pepper00:04:31
into matchsticks slice one sweet onion00:04:33
thinly heat up a large saute pan over00:04:35
medium high grease the pan with cooking00:04:36
spray then add your veggies season it00:04:38
takes for salt and cook for three to00:04:40
five minutes tossing often until lightly00:04:41
charred and cooked through with a little00:04:43
bit of crunch that's it you know there's00:04:45
something beautiful about this vegetable00:04:46
combination you don't really need much00:04:47
next we need a sauce for our protein in00:04:49
a small bowl add a quarter cup or 1500:04:50
grams of finely chopped parsley 4 cloves00:04:52
of garlic grated one tablespoon or 1100:04:54
grams of water one tablespoon or 1600:04:55
grams of soy sauce two tablespoons or 2000:04:57
grams of olive oil and 2 tablespoons or00:04:59
22 grams of lemon juice season taste00:05:01
with salt combine that and stir it till00:05:03
dissolved we'll be ready to assemble00:05:04
that once the rice and our protein is00:05:05
done and we're currently 25 minutes in00:05:07
with 35 minutes left now we're at the00:05:09
make or break moment if you will if you00:05:11
make both the salmon and the breakfast00:05:13
sandwich then be aware you only have 3500:05:14
minutes to do that I can do it in00:05:16
probably 20 to 25 but if you're a little00:05:18
uh slower respectfully then you should00:05:20
pick one or the other before getting00:05:21
your caister absolutely hand it to you00:05:23
let's say you pick the breakfast00:05:24
sandwich super simple soft-boiled eggs00:05:26
very easy I don't know why people00:05:27
struggle with it you literally just get00:05:28
a pot of boiling water you put seven00:05:30
eggs in there you know one egg per00:05:31
sandwich and just let them boil for six00:05:33
minutes and 30 seconds on the dot pull00:05:35
them immediately submerge in an ice bath00:05:37
cool so warm about five minutes then00:05:39
peel and well that's it you slice them00:05:40
and they should be Lucy goosey and00:05:42
jamming to the point of weak knees you00:05:44
feel me now for the turkey breakfast00:05:45
sausage we'll do this medium sized bowl00:05:47
at two pounds or 900 grams of 95 lean00:05:50
ground turkey one tablespoon or one gram00:05:51
of fresh Sage finely chopped half a00:05:53
teaspoon or one gram of onion powder two00:05:54
teaspoons or eight grams of garlic00:05:56
powder 2 teaspoons or 12 grams of fine00:05:57
sea salt half a teaspoon or half a gram00:05:59
of cayenne powder and half a teaspoon or00:06:01
half a gram of fresh ground black pepper00:06:02
mix that together kneading nicely00:06:03
somehow ground turkey is just not very00:06:05
delightful to touch with your hands00:06:06
sheet those into four ounce balls which00:06:08
should get you around seven eight yes00:06:09
you may have an extra one you're welcome00:06:10
once you have your bowls I'm gonna cook00:06:12
these just like a smash Patty Burger00:06:14
grease a large Skillet with cooking00:06:15
spray heat every medium high and what's00:06:17
nearly smoking add in a ball press it00:06:19
down with a spatula or Burger press00:06:20
until about a quarter inch thick and let00:06:21
that sear for about two minutes then00:06:22
flip in sear for one to two more minutes00:06:24
or until fully cooked and browned on00:06:26
both sides be careful not to go too long00:06:27
or you'll go from juicy Patty to drier00:06:29
than a flip-flop now snag your most diet00:06:31
friendly bread you can find to be honest00:06:33
the most healthy would be a beautiful00:06:34
sourdough bread made from scratch and I00:06:36
have many recipes for that but again yes00:06:37
regular is fine Aina is watching toast00:06:39
your bread it's not just a texture thing00:06:41
it's a flavor thing so don't skip that00:06:42
you'll need 14 slices to make seven00:06:44
total sandwiches see I'm getting better00:06:45
at math too now here you can add a sauce00:06:47
that Fits your Macros which I would00:06:48
recommend and leave to you to decide now00:06:50
toasted bread sear juicy Turkey Patty00:06:52
down a soft Jammy egg split in half with00:06:54
the Jamie side facing down lined up in00:06:56
the center Place another slice on top00:06:57
we're going for sort of that Japanese00:06:58
egg salad sandwich cross section now00:07:00
wrap each in plastic wrap put it in half00:07:02
and hope you have a good looking Jammy00:07:04
cross section it's simple but oddly00:07:05
satisfying now we've got five to ten00:07:07
minutes left till the proteins are00:07:08
wrapped up in about 15 minutes till the00:07:10
full hour is up now if you don't want00:07:12
the breakfast sandwich here's our00:07:13
teriyaki salmon skewer first our sauce00:07:15
to a medium saucepan add one and a half00:07:17
tablespoons or 20 grams of white vinegar00:07:18
a quarter cup or 60 milliliters of water00:07:20
a quarter cup or 60 milliliters of soy00:07:22
sauce half a teaspoon or 6 grams of00:07:23
toasted sesame oil three tablespoons or00:07:25
46 grams of Honey one inch knob of00:07:27
Ginger grated then whisk in two and a00:07:28
half teaspoons or eight grams of00:07:29
cornstarch heat over medium heat00:07:30
stirring frequently until thickened00:07:32
which is really fast about two minutes00:07:33
cut off the heat stir in three cloves of00:07:35
finely chopped garlic and that's it now00:07:37
for the salmon you need two pounds or00:07:38
900 grams of a salmon fillet remove the00:07:40
skin beautifully hey you got skills like00:07:42
that look at that it's a skin salmon00:07:43
right there cut that bad boy into one by00:07:45
one inch cubes or at least as closely to00:07:46
a cube as you can when cutting a fish00:07:48
like this please don't saw it like it's00:07:49
a well done steak ideally you want to00:07:51
cut it in a single stroke from heel to00:07:53
tip of the knife you know it's all about00:07:55
that stroke game you know that for the00:07:56
vegetables you need one crown of00:07:57
broccoli that's been cut into florets00:07:59
and three green onions that have been00:08:00
cut into one and a quarter inch segments00:08:02
skiver your salmon onto the skewers00:08:04
alternating between salmon green onion00:08:06
broccoli florets really you can organize00:08:08
them however you like now preheated00:08:09
Grill so one side is hot and the other00:08:10
is off you can use any type of Grill00:08:12
really but the main important thing is00:08:13
you spray your grill aggressively with00:08:15
cooking spray season your skewer00:08:17
slightly with salt and Grill beautifully00:08:18
for about two minutes per side once you00:08:20
get some nice color and Char and the00:08:21
fish is just barely cooked with an00:08:22
internal temperature of about 12500:08:24
Fahrenheit now all that guy's cooking on00:08:25
the grill we're gonna make a very basic00:08:26
lemony slaw you'll need half a head of00:08:28
green cabbage sliced as thinly as you00:08:30
can ideally on a mandolin somehow a half00:08:32
a head produces way more cabbage threads00:08:34
than it looks like it can add that to a00:08:35
bowl along with two thinly sliced green00:08:36
onions salt and lemon juice to taste00:08:38
tossed together and that's it you know00:08:40
I'd say you'd add some oil or Mayo but00:08:41
that's not on diet now is it brov now00:08:44
once your salmon skewers are done00:08:45
quickly brush each skewer with your00:08:46
teriyaki sauce while it's grilling and00:08:48
continuously rotate on the hot side so00:08:50
that your glaze gets nice and sticky00:08:51
tacky and lightly charred then load up00:08:53
your meal prep boxes with your salmon a00:08:55
serving of white rice and or your slaw00:08:56
again I'd say probably about 20 minute00:08:58
process here so I think we'll land with00:09:00
just a little bit of cushion before that00:09:01
full hour's up so here's how you'll00:09:03
configure these meals you'll do the00:09:04
split sandwich a nice mix of 50 5000:09:06
raspberries and blackberries about one00:09:07
cup or 115 grams each of them then about00:09:09
half a cup of Greek yogurt and a pinch00:09:11
of cinnamon per container it's simple00:09:12
but it really gets the job done and it's00:09:14
very satiating at this point you've got00:09:15
about five minutes till the hour is up00:09:17
your protein should be done simply pull00:09:19
them out Pat them dry if you don't have00:09:20
time you don't have to sear them but00:09:21
feel free to give them a quick sear00:09:22
before slicing or don't it's like00:09:24
literally a minute in a hot pan on both00:09:26
sides so you totally could unload a00:09:27
skewer to into your meal prep tin00:09:29
followed by rice followed by slaw you00:09:31
know to your heart's desire or whatever00:09:32
Nora tells you in my case now for the00:09:34
salad add your dress greens to a meal00:09:36
prep container Fresh Slice souvenir00:09:37
chicken breast on top your grape00:09:38
tomatoes for the pork slice it nicely00:09:40
lay it down add your peppers and onions00:09:42
your rice and don't forget a spoonful of00:09:43
two of that beautiful sauce you made00:09:45
earlier with all this clucking in at00:09:47
just under one hour depending on if you00:09:49
do the same with the breakfast one but00:09:50
first let's clock in our calories with00:09:52
proteins carbs and fat this is the total00:09:54
we spent for the week which means we00:09:55
spent this for each day and this for00:09:57
each meal meal now let's taste test00:09:59
we're here with our expert Noor the one00:10:02
and only okay so we could start with00:10:03
breakfast so it's really just toasted00:10:05
bread soft-boiled egg and breakfast00:10:07
Turkey Patty00:10:11
this is good that's about 30 grams of00:10:14
protein Perfect Balance to start the day00:10:15
sous-vide chicken00:10:18
of rice the fajita veg low tender00:10:20
teaspoon is about 28 and then divided by00:10:22
seven so that's perfect I really like00:10:23
this dressing I think you're ever gonna00:10:25
really like it00:10:26
herbaceous a lot of nutrients from the00:10:28
spinach from the basil and the fiber00:10:30
from the spinach yeah if you don't like00:10:31
salmon I can also oh I love salmon man00:10:34
what about 10 grams of sugar Maybe00:10:36
I lost you man this is so good you heard00:10:38
it here perfect macro Roundup you can't00:10:40
go wrong the reality is take the time00:10:42
and nor will approve I'm going to be00:10:45
shredded in six months is that really00:10:46
gonna land on 4th of July if it doesn't00:10:49
get shredded I'm quitting my job I want00:10:51
to know what else is going to get00:10:52
shredded b-roll00:10:54
foreign00:10:56
[Music]Description:
I'm challenging myself to get shredded with meal prep... but it actually tastes good. Get My Cookbook: https://www.amazon.com/gp/product/1615649980?language=en_US Additional Cookbook Options (other stores, international, etc.): https://sites.prh.com/joshua-weissman?ref=PRH26DE4411E0&aid=12128&linkid=PRH26DE4411E0 FOLLOW ME: Instagram: https://www.facebook.com/unsupportedbrowser Tik Tok: https://www.tiktok.com/@flakeysalt Twitter: https://twitter.com/therealweissman Facebook: https://www.facebook.com/unsupportedbrowser Subreddit: https://www.reddit.com/r/JoshuaWeissman/ Discord Server: https://discord.com/invite/joshuaweissman --------------------------------------------------------------- Ingredients Needed: https://www.joshuaweissman.com/post/meal-prep
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