EASY-CLEANUP SHEET PAN MEALS | 5 quick + protein packed lunch/dinner recipes

Hello you guys and welcome back to my channel. If you're new around here, hello, I'm Karolina and I could not be more excited for today's video because I've been wanting to record this video for so long at this point. So here we are. We're doing the thing. On today's video, I'm going to be taking you guys through five easy cleanup recipes. If you're someone who doesn't like cooking because you hate having to clean up the mess that it makes, this video is for you. Or if you're looking for straightforward recipes that make healthy eating easier and more delicious, this is also for you. So in case you're wondering what exactly is an easy cleanup meal, Karolina, let me explain. Essentially an easy cleanup meal is a meal that you can make in the oven and all that you need is a baking tray or two and some parchment paper and then all you have to do is put the parchment paper onto the baking tray, put your ingredients, season them up, put it in the oven and when it's done cooking, all you have to do is take the leftover parchment paper and throw it out and as a result, you have barely anything else that you need to clean up. So essentially the only other thing that you need is a cutting board and some knives, seasonings and your ingredients. Also, this video is going to focus primarily on whole foods, whole ingredients that you can find basically anywhere in the world and also a few different spices that pretty much everyone has in their kitchen or in the nearest supermarket. Also all the recipes made in this video are going to be balanced and they're going to have a starchy carb, a healthy source of protein, lots of fiber and a healthy fat to keep your blood sugar balanced and to keep you energized and nourished going into the rest of your day. I hope this video gives you tons of meal inspo and just makes healthy cooking a little bit less intimidating to you and with all of that said, let's jump into recipe number one. Let's get into the first recipe that we are making today. I am about to make lunch and so let me walk you through what I'm making. For today's easy clean up meal, we're going to be using some salmon. This is fresh salmon, but you could also use some frozen salmon and then just defrost it. Some shaved Brussels sprouts, which I bought the shaved ones so that I don't have to cut them and then some baby yellow potatoes. And I'm going to be using two different sheet pans because I'm going to make the salmon in a separate sheet pan from the veggies because the veggies need to go into the oven for a little bit longer. So let's get started with prepping this and in the meantime, I'm going to preheat my oven to 400 degrees Fahrenheit. Going to set my timer, I'm just going to keep it rolling for the prep part and we'll see how long it takes. Stopwatch on. I'm just going to cut these potatoes in half and then in half one more time. Okay, I did not use the whole pack of potatoes. Coat all of that in the olive oil spray. Extra olive oil in the Brussels sprouts to make sure they get very crispy. Pepper on everything. Garlic powder on everything. Paprika. Coat this with our hands. Make sure it's really getting there. Nutritional yeast. This helps make everything crispy, honestly, so I'm putting that on top of the Brussels sprouts. I'm going to also put some coconut aminos on the Brussels sprouts. And measure with your heart. And then I'm also going to do a little bit of honey. You can do regular honey or hot honey. I'm going to do hot honey today. Just a little bit of rosemary into the potatoes. In seven minutes, the first sheet pan is ready. The oven is still preheating, so let's do the salmon now. Salmon is honestly very simple to do. I'm going to do a little honey mustard salmon today. One big salmon piece that I'm going to split with Pedro. And salt. Just a little bit of olive oil spray. Pepper. Garlic powder. Some minced ginger. A little bit of coconut aminos like that. Some Dijon mustard with a large tablespoon. Put that in there too. Spread that out. Cover the salmon. Put a little bit of honey on there. Mix the honey in with the mustard. And salmon is very, very fast to cook. So we're just going to put it basically when the veggies are almost done. Ready. Total prep time was 10 minutes. I'm just going to wait for the oven to finish preheating. And I'll put everything in. I'm going to put the veggies in first. I'm going to do 20 minutes. I'll check back on it. And then I'll put in the salmon. Still have three minutes left on the timer, but this is almost ready. So I'm going to put in the salmon. And then I'm going to set a timer for eight minutes. Timer just went off. And here's our finished product. It was ready in 25 minutes in the oven. Honey, mustard, salmon. Roasted paprika and rosemary potatoes. And then these beautiful crispy brussels sprouts. Wow, it looks so good. Yummy. I'm going to put a little bit of everything but the bagel seasoning in mine. If you want your salmon a little more cooked, you can also leave it for a little bit more. So perfect. So easy. We love it. Easy cleanup. Delicious. Okay, give me your rating. Do you like the food? Yeah, it's really good. Yeah? Approved? Yeah. He noticed that I used the shaved brussels sprouts to save time. Delish. Usually with the parchment paper, it won't really leave any residue. If it does, you can wipe it away or just quickly throw some water and it comes off really easily also. Okay, you guys. It's time for sheet pan recipe number two. We're making dinner and our two main ingredients are spaghetti squash and ground turkey. This is my favorite kind of squash because when you roast it in the oven, it basically kind of turns into the consistency of pasta. And it's super fiber packed, it's super filling also and just delicious. And that takes like 40 minutes in the oven. And then we're going to make some turkey meatballs and we'll put that in at around the 20 minute mark. I'm recruiting Pedro's help. We are twinning today. So we're looking quite cute as a duo. And we're getting the prep started. So I'm going to set the stopwatch and we're going to start cutting into our squash. Timer is rolling. We got to take out these seeds and then we'll season this up and put it in the oven, which is already preheating. We got our squash and then you basically can season it with salt, pepper and then either butter or olive oil. So I'm going to do olive oil. Do a tablespoon of olive oil in each. You can coat it with your hands or you can use one of these if you have them. And just make sure to really get the olive oil in there. Start by cooking them flip side down. And the last part of making the spaghetti squash is to make some holes. The oven is almost done preheating. It's at 385 and I was preheating it to 400. So I'm going to just pop this in, set a timer for 20 minutes and then I'm going to get started with the turkey meatballs. And I'll just let this start cooking while the turkey meatballs are being prepped so that it's faster. Time for the turkey meatballs. If you guys have been following along on my recent videos, you might have noticed that I'm in a turkey meatball phase. I've just been really into them because I think it's such an easy protein to add in. And when you make them in the oven, they just turn into the perfect consistency and it's so good. This is just like the best recipe ever. We're going to blend some oats for that. You can also use breadcrumbs. Half a cup of oats. One egg. Oats. You can put onion if you want, but I'm actually going to do them without onion today. One teaspoon of minced garlic. One teaspoon of Worcestershire sauce. Pepper. Salt. One fourth teaspoon of oregano. And then you just got to roll them into little balls. I'm going to take out my rings. I'll just spray. Total prep time was 21 minutes. Squash is already in the oven. Pop these in there. I'm going to set a timer for 25 minutes for the meatballs. Now I'm just going to quickly clean up the kitchen. Easy clean up. Just to give you guys an idea, this is what I have to clean up. Which is pretty easy. Just have to throw all that in the dishwasher and clean this cutting board. And then I just have to wash the container I use for the meatballs. And quickly rinse this. I'm going to take out the spaghetti squash. This is a 20 minute timer. It just went off a little bit ago. Let's put it back in. That's not going to work. How did you put it before? Yes, that one is going to see your face now. Okay, everything is ready in the oven. I asked Fedor to go to the store to get pasta sauce. And I was like, can you get pesto and marinara? And some parmesan cheese for us. He didn't get the pesto. I will give him that. And then he comes home with a bottle of Coca-Cola. Pringles. Some turkey bread. Sliced mozzarella cheese. And he does not bring parmesan or marinara sauce. So we just take deep breaths. And we accept that. Germanize. He's got that faulty memory sometimes. Because food is ready. Probably just hangry to be honest. Total time, 52 minutes. Which is really not bad. Because most of the time I was just laying in the couch and waiting. We have our spaghetti squash. Beautiful. Baking meatballs. Pesto and some crumbled feta cheese. Here's the finished product. If you use marinara, you can mix it in with the meatballs. And probably get a little bit of a better texture. But pesto and feta also works pretty well. We're going to do a little taste test. A little bit of both. Cheers. It's very good. And there you go. Easy clean up meal. Ready to go. I don't think I've made any other spaghetti squash recipes on my page before. So I'm very happy I did this. Because I love spaghetti squash. And it's such an easy way to add more fiber. And more nutrients into your life. And it's also so perfect for the colder months. And honestly all year round. In many ways. Hello my beautiful friends. And welcome to easy clean up meals recipe number 3. We are going to be making some chicken. With peppers and potatoes. And we're going to make it into a cozy nourish bowl. It's going to be so good. I'm so excited. Let's get right into it. Because the whole goal here is to be efficient with our time. So let's go. As always the first step is preheating your oven to 400. Just the best temperature to cook at in my opinion. Now let's get to chopping our vegetables. A sweet potato and some pepper. And I'm also going to throw in a sweet onion. Boom boom boom. Let's go. Timer is going on. This potato is already washed. But if you don't want to have the skin you can also peel it off. I'm going to leave it on. And I'm going to chop it into small little squares. So cute. It's in this little cloud shape. That's adorable. Now for each of the potatoes cut them up like this. In little vertical pieces. And then you flip it around. And you just cut that vertically again. That way you get these tiny little squares. For the pepper. First step cut off the top. You see we have this little middle. The trick is to cut around it. So you just cut off the thin little part of it. And then you take it off. There you go. No seeds. Cut this in half. Take this off. Okay. Last little part is the onion. So I'm just going to peel the skin off first. Cut off the top. Take off the sides a little bit. This is a sweet onion. I'm just going to dice this up. When we roast this in the oven it becomes kind of caramelized. So we can just put that in with the peppers. Start with olive oil spray. Salt. Pepper. I'm going to put some ginger powder. Cinnamon on the sweet potatoes. Paprika on the peppers. Garlic powder on the peppers. Get it really coated with our hands. Wash my hands. Now we're going to mix the peppers. Make sure to coat it with the seasonings. Beautiful. The oven is already preheated to 325. So I'm going to put in the veggies first. And then I'm going to do the chicken. And then I'll pop that in after. Because I think the chicken will also cook pretty quickly. So I'm going to do that now. Set a timer for 3 minutes. Now for the chicken. I'm going to take some olive oil spray. And spray that onto the baking tray. Put the chicken in there. Salt. Pepper. Paprika. Garlic powder. I'm going to put some rosemary as well. I'm going to mix that in. I'm going to do one last little olive oil spray. I set the oven to 30 minutes. So once this hits 15, I'm going to put the chicken in. So I've got to wait 9 minutes for that. And then these will go in the oven. And the total prep time was 21 minutes. Minimal clean up. I just have to wash my cutting board. And put my seasonings away. And the food will be ready very soon. The timer is about to go off. I'm going to take out my veggies. And I'm going to check on the chicken. I'm going to poke some holes. With my fork. And put it in for like 3 more minutes. Beautiful. The chicken is ready. Here is the finished product. This is loaded. In the best way. We got some hummus in the bottom. Roasted sweet potato. Roasted pepper with onion. Grilled chicken breast. Avocado. Honey. This is phenomenal. Lunch is served. It was less than an hour. A lot of the time I was doing nothing. Doing tasks in the house. Waiting for everything to cook in the oven. You can add tzatziki. You can add olive oil. I like adding these texture elements. So the bowl feels more complete. This is so colorful. I'm obsessed. Big bite. I'm going to try the chicken. That mix of flavors is unreal. I normally make chicken in the stove top. I'm curious to see how this tastes. That is so freaking good. The rosemary was such a good add. It's perfectly juicy. It's not very dry. Sometimes cooking chicken on the stove top can make it dry. If you overcook it. This is perfect. I did it for 12 minutes. Took off the potatoes. I probably left it for another 5. It was 17 minutes total. This is a 10 out of 10 lunch. I'm reading Quarters, Flowers, and Roses book 3. I'm very much in the juicy part of the book now. I'm 82% into it. I have 2 hours left of the book. I'm probably going to finish it today. I'm going to read. I'll see you guys in the next recipe. Hello you guys and welcome to Easy Cleanup Meals number 4. Today we're going to be making some chicken with green beans and squash. It's going to be so good. I'm also on my period so I feel like this is going to be the perfect nourishing lunch. I'm very hungry so I'm super excited for this. Let's just get into it. I'm going to set my stopwatch now and we'll get started with cooking. My oven is already preheated. We are rolling. We're going to be using some chicken breast. Trimmed green beans. These green beans are also already trimmed which makes it so so so easy. And this beautiful squash. I've got my sheet pans laid out already. This is going to be so easy. The only thing we have to cut up is the squash. Take out the seeds. One tablespoon. A little bit of lemon zest. Half a tablespoon. This takes like 15 minutes to bake in the oven. So I'm going to wait until the veggies are like halfway cooked. I'm going to set a timer for 20 minutes. And then I'll check on the veggies. The timer for the squash and the green beans just went off. And it's actually ready now. So I'm going to take it out and then I'm going to put in the chicken. That was just a bad timing on my end. You can just put in the chicken when you put in everything else. I'm going to put in the chicken now. This looks so good. 18 minutes. This turned out so freaking delicious. The timer just went off. Let's take out our chicken. Wow. Oh my god, this looks so good. This looks pretty and magnificent and delicious. Okay, let's do a time check. Total time was one hour and six minutes. And while everything was cooking, I was just doing work. So it's time to eat. I'm so excited. This looks so good. I've already tried the veggies and they're literally so good. The lemon zest on these green beans was the best add. It turned out so good. This would be the perfect meal for two but Pedro is not working from home today, sadly. But it's okay. We'll have more for later. This fully looks like chicken I would get in a restaurant, but better. This is optional, but I'm going to put just a little bit of feta because I feel like it'll just spruce it up. How scrumptious. I'm also going to use the leftover of the lemon. I'm just going to squeeze a little bit on there. This looks freaking beautiful. As I said, way better than what you can get in a restaurant. If you go to a restaurant and you order some chicken breast from the restaurant with a side of veggies, it'd probably be like $30 or something crazy. Plus tip, plus tax, all those things. And you can just easily make it at home without much effort. Just throw it in the oven and it's ready. Come on. Come on. You're missing out. If you don't do this already, this is your sign to cook at home more because it always turns out so good. It's all about the seasonings. It's all about properly adding spices to your food. Putting the oregano, putting the paprika, putting the olive oil, the lemon, the lemon zest, the feta on top. It's just little details like that that make healthy food actually taste good. Taste test of the chicken because I've already tried the green beans and the squash and they were chef's kiss. So good. Perfect. A little bit of squash. Perfect. Literally the best thing ever. So protein packed. So balanced. Literally so healthy. I'm so happy right now. This is just so good. I usually do green beans in the stove top but green beans in the oven is superior because it kind of crisps up a little bit and it's faster than in the stove top because you kind of have to boil them first in the stove top and it absorbs the seasoning so well. The lemon juice helps it crisp up and actually using olive oil, not just olive oil spray, also helps the oven roasted veggies so much. It turned out amazing. Side note, but squash is so filling. Like there's so much of it left over but I still feel like so perfectly satiated from what I ate and I think it's because it has a lot of fiber. I'm not 100% sure. Alexa, does squash have a lot of fiber? So great for digestive health. Lots of fiber. Take a little piece of paper towel and I just quickly wipe this. Four minute clean up. Hello my beautiful friends and welcome to easy clean up meal number five. Today we're going to be making a plant-based sheet pan meal to give anyone who is more leaning towards a plant-based lifestyle some ideas and also any of the recipes I made could technically be plant-based if you just added a plant-based protein instead of animal protein to all of the other veggie combos that I did but today is going to be strictly plant-based which I love. I actually used to be plant-based a long time ago but I have personally found that for my blood sugar levels and my energy levels, I feel really really good eating animal protein. I also grew up eating it. I'm Brazilian so gotta get that part of my diet but anyway let's get into it. I have a call in 20 minutes so I'm preheating my oven. I'm going to prepare my veggies and then I'm going to put them in the oven while I'm in my call so that my lunch will be ready when I finish my meeting. Let's go! The main ingredients for today is a head of purple cabbage some rainbow carrots, baked tofu so technically you don't have to put this in the oven but I'm going to basically bake the baked tofu to make it crispy and then chickpeas also for protein. Stopwatch is on and let's get to prepping. Starting out with the cabbage we're just going to take out the first layer so you don't have to wash it let's chop this we're going to cut this in half you can kind of just break it apart and give yourself some more small pieces putting olive oil in there get to get in there with the olive oil. Paprika got to go ham also with the seasoning because it's a lot of cabbage to cover. Garlic powder salt pepper quickly chop this up just kind of pat them dry a little bit we're going to do olive oil spray if you have nutritional yeast it helps make the chickpeas crispy but it's optional throw a little bit on there same seasonings as the cabbage. We're going to use paprika, garlic powder oregano delicious on some chickpeas and pepper salt. I am going to use these carrots but I'm only going to use a couple of them. One, two three. Very quickly peel the carrots little bit of olive oil spray make sure the seasonings get in there we're going to put our tofu in the middle I'm not going to do anything to them because they already are seasoned which just saves me time I'm just going to heat them up basically and hopefully crisp them up a little bit. Now we're going to peel the cabbage perfect timing for my call prep took 16 minutes cabbage looking so pretty and our veggies I'm going to put a timer for 25 minutes I'll catch you guys very soon. Just finished my call I'm so excited because I just added a new coaching client to my inner growth program very very hyped about that. It's going to be so great and the food is ready it's smelling amazing so I'm going to take it out of the oven we're going to plate it up and we're going to eat it's going to be delicious let's do this let's do it. This is beautiful this is stunning wow check this out. Delicious cabbage in the bottom. Always use such a good base. A third of this chickpea mix. Super yummy and then I'm going to make a little hummus sauce using a leftover of the cacao hummus you can also use tzatziki lemon with olive oil you can specify if you want the lemon juice or the lemon how beautiful as always a little bit of everything but the bagel tell me this does not look magnificent, beautiful, stunning perfect. Pedro turned to me and he was like why are you on three times speed today and that's literally the feeling of being high on life like I am just so happy I just am having the most fantastic happy day. First of all it's sunny and it's really nice and even though it's really cold outside I just had so much fun today. I hung out with some of my best friends I went to some cool events I made an amazing meal I have a new client and it just like goes to show that when you put yourself in a high vibration like when you focus on feeling good and just upping your energy levels from the inside out, it literally radiates out of you you attract more opportunities, you attract better energy, you attract better things and I also am slightly caffeinated and macho so that's also partly why I'm so energized and it was like a tiny macho though. It was like the smallest macho I've ever had and it was so good. Anyway let's do a taste test. How do you like it so far Pedrito? Good. It's good? Like the cabbage and chickpeas? A little bit of everything Gotta get that good mix That is freaking tasty. You like the truffle? Like in the stove top? I prefer it in the stove top too because it does it's kind of like fried, right? It's crispier but for the sake of this video and for the sake of ease and like time that's how I made it today. I like it Success Alright you guys, that is it for today's video. I hope it gave you tons of meal inspo and I just hope that it motivated you to integrate more healthy recipes into your life by making them super easy and also by reducing the clean up time. I personally love the concept of an easy clean up meal. It's something that has made my life and Pedro's life so much easier It's something we do a lot and so just also filming this video was really fun for me. Coming up with different combinations of ingredients and all of them turned out so so good so I'd be curious to hear which one you guys would want to try first and if you are wanting to recreate any of them, as always with any of my cooking videos there will be a totally free PDF that you can download from the description with a grocery list and a recipe guide for all the recipes that I shared in this video and if you're not yet subscribed let's be YouTube friends and give this video a like if you enjoyed it I love you all so much and I will see you next week with another video Mwah!