Easy and Healthy Meal Prep | Low Carb Meal Prep | Baon Ideas

Hi, guys! Welcome to my channel. This is Aya Marie and today's episode, we'll be doing meal prep. I'll show you how I do meal prep on the weekend for our whole week of work. This meal prep is going to be very easy, very quick, and also very healthy. I hope you'll get some ideas for the meal prep that I'll be doing. So yeah, let's start! Bye! First of all, let's preheat our oven to 180 degrees Celsius because this is what we'll be using to cook the chicken. And these are the ingredients that we'll be using for breakfast. First, I have eggs, tuna, onion, and mixed veggies. I'll just slice the onion because this is what I'll be using to saute the tuna. Then, let's preheat the pan on the stove because this is where we'll be sauteing the tuna. I'll just use a little bit of butter. Then, I'll also add a little bit of olive oil so that the butter won't burn because if you don't add olive oil, the butter will burn and it'll turn brown right away. I'm using two cans of tuna. Make sure that you drain the liquid part of the tuna. Sometimes, it can be water or oil. So, I'll start sauteing. Just put it on a high heat. And then, while we're doing that, I'll turn on the stove on the other side so that we can cook our mixed veggies later on. So, I already put the mixed veggies in our pan with a little bit of butter. While the tuna is simmering on the other side. I'll just cover it so that the veggies will also simmer. So, we should multitask when we're making meal prep so that we won't waste time. And then, I'll put another pan on a bigger stove. This pan is quite big. I think it's 32 centimeters. This is where we'll cook our omelette. Let's prepare the eggs that we'll use for the omelette. I'm using 12 eggs here because I'll divide it into 10 later on. So, if you have a bigger bowl, it's much better. But this is all I have available at this moment. So, just crack all the eggs in the bowl and we'll start whisking it. Just whisk it slowly. If you have a bigger whisk, it's much better. But I only have a small one right now. After that, I'll put butter on the pan. Make sure to spread the butter all over the pan so that the eggs won't stick. And then, our eggs are ready. By the way, guys, we'll make a French omelette. The stove is on medium-high heat. And while it's on medium-high heat, start whisking the eggs on the pan slowly. So, just continue whisking until it curdles a bit. There. So, it's starting to form a lump. Make sure to scrape the sides of the pan as well. And then, of course, let's mix the tuna on the other side because the bottom might get burnt. So, let's mix the tuna on the other side as well. So, going back to the egg, just whisk it slowly. If you notice, it's starting to form a lump. And once it's formed a lump, we can spread the egg using a flat pan. Lower the heat. And then, so that the egg won't get burnt, just spread it using a flat pan. Now, we can fold it. So, it's a bit thick and the omelette I made is a bit big so it's hard to fold. But normally, it should be easy. Just fold it. And as you can see, it's very creamy in texture. And then, let's prepare the topperware that we'll use for the breakfast baon. So, I'm preparing 10 here. Let's put the egg. So, we divided the egg into 10. Let's put it one by one on the topperware. So, this is going to be very good for breakfast. It's packed with protein and nutrients. And then, let's check out our mixed veggie. So, the bottom is a bit burnt but I like it that way because I like it a bit charred underneath. So, it's perfect. Let's just season it with a little bit of salt. For the veggies, it's also packed with vitamins and nutrients. So, I'm using one serving spoon for each topperware. Let's just put it on the side. And then, of course, let's serve our tuna. So, one serving spoon for each topperware. So, tuna is also really packed with proteins. So, this breakfast will help you to be really full for a longer period of time. So, there you go. That is our breakfast meal prep. Good for five days for two people. Next, let's prepare the lunch. So, I'm using a baking tray. Let's just put some foil. We're going to cook marinated chicken thigh fillet here. The one I bought is already marinated but you can also marinate your own to make it more practical and cheaper. It's a bit of work but it's up to you, guys. There you go. So, let's just lay the chicken on the baking tray that we made and then, it's ready to go in the oven. So, remember earlier, we already heated the oven and then, time it for 20 minutes. And while we are waiting for the chicken to cook, I can cover the topperware for breakfast. By this time, the heat of the eggs and veggie and tuna has settled. There you go. And while we're waiting for the chicken, let's prepare the veggies that we're going to use with the chicken for lunch. Today, I'm using broccoli which is really packed with protein and vitamins and minerals. So, this is really healthy, guys. And then, I'm also going to use a bit of asparagus. So, I'm just going to cut it into like one and a half inches. Then, I'm going to remove the tip because it's tough. So, it's not good to eat. I'm just going to put it in a container set aside. But make sure that you also washed the broccoli and asparagus, of course. And then, also, I'm going to be using a bit of green beans. Or if you don't have green beans, you can use string beans. Actually, you can use any vegetables that you want to partner with the chicken thigh. So, I'm just going to cut the ends. And then, set aside. And this is ready to cook later. So, our chicken is ready. I'm just going to turn off the oven. But I'm going to still leave the chicken inside. And while we're waiting for that, using olive oil. And here, I'm going to cook the vegetables that we cut earlier. The heat is a bit high here. And then, I'm going to put minced garlic in the middle of my cooking so that the garlic won't get burnt. I don't want to put the garlic first because it gets burnt easily, guys. And then, a bit of salt and pepper as well to season. Just saute it. And then, in the other pan, I'm going to cook the broccoli. You can also cook the vegetables in the oven. But I prefer to cook it in the pan so that I can control how to cook them. Because broccoli might get burnt easily in the oven. And then, the green beans might get hard and take a long time to cook. For the broccoli, I'm just going to add water. So that it can steam. So I'm just leaving it like that. And then, while I'm sauteing the other one. Because the green beans will take a longer time to cook. It's thicker. So I'll just add a little bit of water so that it can steam more. And then, for the beans, I added a bit of soy sauce. Just so that it has flavor. It looks like our broccoli is cooked. When you see that it's bright green, it's okay. Don't overcook it so that it won't get mushy or mushy. And then, the chicken is ready to be taken out. It's okay now. It's already cooked. Let's just put it in the Tupperware. One per piece. I mean, one piece of chicken per Tupperware. And then, let's put our greens in the Tupperware one by one. So, this is just 8 chickens, guys. So, for 4 days only. Good for 4 days. And then, let's also put our broccoli. So, for this lunch, it's really, really packed with proteins. Very low in carbohydrates. And it's full of nutrients. Then, remember, we only have 4 chickens. 4 for each person. So, for the other 2 Tupperwares, I'll just use a mixed salad. Because you can buy a prepared mixed salad. So, I'll use 1.5 cups for each Tupperware. And I'll pair this with a can of salmon and a can of tuna. I won't be mixing it today. I'll just fill that can at work. And then, my favorite salad dressing that I use is the roasted sesame dressing. I have a smaller container here. I'll just strain it a little. So, I'll fill the smaller container at work. There. So, all of our meal prep is ready for lunch. Here it is, guys. Look at that beautiful lunch. Of course, if we have breakfast, lunch, we also have snacks. I like sweets. And instead of eating something unhealthy like chocolate or cracker, I am opting for fresh fruits or berries. In this case, I'm using strawberries and blueberries. Or actually, any fruit that's available to you. You can prepare it. Just put it in the Tupperware. Make it in a bite size. You can put Greek yogurt on top of it. But in this case, I don't have yogurt. So, I'll just make fresh fruits by itself. Two Tupperwares, one for me and one for my husband. This will last for a couple of days. Okay, guys. So, our meal preparation is done. Here it is. So, it's ready for the whole week. So, I hope you liked this episode. I hope you learned something, even just a little. If you like this video, please give it a thumbs up. And subscribe to my channel if you haven't already. Also, I want to know what meal prep you do for your whole week. What do you eat? Yeah, comment down below so I can know. And if you want to request for some videos, just comment and I'll make a way to prepare that for you. Thank you, guys, for watching!