Meal Prep Freezer Meals | Meal Plan | Cook with me | Sunday Setup | Keto Diet

Meal Prep Freezer Meals | Meal Plan | Cook with me | Sunday Setup | Keto Diet


hi friends okay so this episode of Sunday setup we are going to be getting into some freezer meals for breakfast meal prepping our lunches and meal planning for the week [Applause] if you’re missing my time Sunday setup series first of all hi welcome my name is Jia and I pretty much film what I do to prepare myself and my family for the upcoming work week in school week and so today we’re gonna be just focusing on like I said meal prep and meal planning but typically I like to do the girls hair and pick out their clothes and everything if you’re interested in learning more about what I do for the entire week to prepare myself you can download my free Sunday setup checklist which is down below first of all I’m going to be making egg roll in a bowl for my lunches this week because I have to be honest with you guys I’ve been hitting up chick-fil-a quite a bit these last couple of weeks and I really want to get back into the keto lifestyle all the recipes I’ll be sharing today are keto friendly so today I’m gonna be doing like I said egg roll on the bowl for my lunches I’m gonna be making some freezer egg muffins for breakfast because I’m scrambling eggs in the morning takes up so much time and so I just want to cut that time down so I’m gonna be doing that and then I’ll be meal planning for the week first what I’m gonna do is make the egg roll in a bowl so let’s get started with that guys I got my wok here and I’m gonna pour some sesame oil in here just to coat the bottom I’m gonna warm this up smells really good it’s a lot of flavor and so while my pan is warming I have an onion here some fresh ginger and some garlic that I’m gonna chop up I will leave a link down below to the video that I’m using for this recipe but I’m gonna kind of add my own flavor to it so and I’ll just let you guys know what I change and stuff because I like my food flavorful so again I believe the link to the recipe down below [Music] [Music] accidents a little bit of ginger ground ginger if I really like the flavor of ginger and I just want to make sure that this dish is flavorful sorry for the scene it smells so good right now so I’m just going to cook this until the onions get a little bit more translucent which is a few more minutes I’ll get ready to add the rest of stuff in I’m gonna add some black pepper as well to this I’m not gonna add any salt because this soy sauce I’ll be using soy sauce and that does have quite a bit of salt in it so you’re not gonna really need salt but I did add the pepper and again good stuff that I’m just adding so now I’m gonna add my chopped this is the stuff I got from Publix today some coleslaw mix and then I also bought some broccoli slaw to add some extra vegetables I do like the taste of broccoli and then I also bought some broccoli sprouts to add to this now my husband is not going to eat this so I can really if my husband was gonna eat this I probably would not add the broccoli sprouts but since this is just for me I’m gonna add that in and then instead of using you can use any kind of meat you want to but I’m gonna try this corn this is this is meatless and soy free grounds the doctor that I’m following the recipe from he highly recommends it so I’m just gonna give it a try because I didn’t want to use ground beef cuz it’s kind of heavy to eat every day so I’m gonna try it and I’ll let you guys know what I think okay so this is what the horn I hope you saying that right this is what it looks like like I said I’m out in the freezer back pack the freezer section of public it was about 449 for the bag it looks like ground beef I know it’s derived from mushrooms I think the ingredients look pretty good if you’re allergic to eggs I would not recommend it but yeah I mean it looks good so I’m just gonna mix this up probably add a little bit more seasoning in here and before I add you know my cabbage and my broccoli slaw and stuff I want to get this cuz I think this is pretty this is precooked so all you’re doing is like warming it up but I do want it to absorb a lot of that flavor that’s at the bottom of the pan so we’re just gonna continue to click this up cook down a little bit I’m gonna ask them to some sriracha I like heat so I’ll probably add you know I’m adding quite a bit but if you don’t like heat you definitely don’t want to add it but yep I’m adding some sriracha here I’m gonna add some more black pepper and probably a little bit more sesame oil because it’s sticking to the pan it’s like almost like cooking mushrooms so you know how much really and then I’m gonna add my slaw so I added about half of the bag of the slaw and most of the broccoli slaw here I’ll show you most of the broccoli slaw in about half of this bag the cole slaw smells delicious I’ve added the soy sauce if I had some rice vinegar I’d add it but unfortunately I don’t so I’m just going to let this wilt down a little bit not too much because I want to keep the crunch of a egg roll you know so I’m gonna add this I might add a little bit of apple cider vinegar since I don’t have rice vinegar I think it would go really well and I saw in the comments of the other video that someone said they added it added it and it was really good so right now it smells delicious and I probably will taste it to see I added literally two of this small little cap full of my Bragg’s apple cider vinegar and it is delicious it definitely does I could taste it it brings out the flavor really nice mix so I think this is done I mean it’s if you wanted if you want your cabbage cooked a little bit more you can and I like mine just like this it’s crunchy enough for me and I probably will add more sriracha sauce to the top once I fill up my containers so so let’s go ahead and fill our containers up and then we’ll move on to breakfast totally forgot to add my broccoli sprouts so what I’ll do is I’ll add them to the top again this is optional I just like to add that nutritional value in there and I do like the way these tastes so let’s go ahead and get filling okay we’re all done okay before I start my breakfast got to clean up real quick so for my breakfast muffins which are just egg muffins I’m going to bake some bacon I like to bake my bacon because it comes out perfectly every time and it’s less cleanup some the baked B’s these pieces of bacon so I can crumble them on our muffins so to my eggs I’m also gonna add some sauteed mushroom I have this portobello mushroom here then I’m gonna chop up and saute with some spinach with some salt pepper it’s just salt and pepper and butter and then here we have five eggs I get my eggs from a local farmer and sometimes they were like really big like this could be a twin a couple of times I’ve gotten like two yolks mon egg so this is probably it could be equivalent of about six aged eggs like I said they’re pretty large so I’m just gonna start with this I don’t know if I’m gonna like these so I don’t want to make like a whole dozen worth and then you not like them and then we you know I won’t eat them so I’m just gonna start out with six so I’ve got about a tablespoon of butter here melting in my pan and I will add the mushrooms first and I’ll just put a little pepper on the mushrooms I’m not gonna put salt on it yet because the salt brings the moisture out of the mushrooms and it dries the pan up really quick so I’m just gonna put these mushrooms in not too many mushrooms here the spinach takes to no time at all so that’ll be the last thing I add in I was right that one egg had two yolks in it and so to this I’m going to add I have add a little bit of milk I don’t think I have any more half-and-half left but if you want to increase your fat intake definitely use heavy cream or half-and-half but I’m just gonna use what I have here and add a little bit of that salt and pepper to the eggs and then they’ll be ready to go in the muffin tin by the way if you haven’t want that video about my quito lifestyle how I lost 18 pounds eating Quito in one month you can tap this eye right here to watch it to learn more in case you’re not familiar with the ketogenic diet mushrooms are just about done I’m adding a look I added a little bit more butter to the pan so now I’m gonna add my spinach top here spinach cooks down this whole container wallah all done so I just cut this off let this sit here and now I’m gonna add the seasoning to my eggs here’s what the bacon looks like after about 10 minutes I’m gonna leave it in for another let’s say three minutes or so you definitely don’t want to just ignore it because it will burn up on you so I’m gonna leave it in for a little bit longer because I want it extra crunchy for the crumbles our bacon is done i divvied up the mushrooms and the spinach up into ten servings and I’ve sprayed the pan and ten of the muffins because my goal is to try to make ten but we’ll see these six eggs and I transfer the eggs to this so it’ll be easier to pour in here so I have the while the Bacon’s cool bacon is cooling I’m going to go ahead and add the spinach and mushrooms in the the muffin tins first what I try to do is squeeze out the moisture it’s hard to do this one hand from the spinach I’ve never made these before and I know but I have had scrambled eggs with spinach before and I really like it and mushrooms so I tried to like I said release a lot of that moisture so that it doesn’t end up in the eggs but this is what it looks like so now I’m gonna add some cheese on top of that and then I’ll cut up my bacon and then they’ll be ready to bake here it is with the cheese and like a lot of cheese in my eggs since I didn’t add cheese to the egg mixture I just put quite a bit in there so now I’m just mixing this up again now we’re gonna pour it in don’t want it to go too high because they need room to bake Wow it’s literally perfect right see add a little bit more here I don’t want to waste any of it where else can I add I don’t all right so this is one and a half pieces of baked and I literally just cut them up with my kitchen shears so now I’m just gonna add them just a little bit we’ll see if I need more just add them to the top of the muffins again this is optional you do not have to add this if you don’t want if you don’t eat bacon so have some bacon left so I think I’m just going to cut up this last strip here and add it this one I’ll just eat right now in the oven they go I’m gonna bake these at 350 degrees until they get cooked so I’ll probably check them in about 10 minutes this is such easy cleanup on a baked your bacon all you have to do is just throw this away in your pan your sheet pan is still clean all right so let’s talk about my meal plan while the muffins are baking first of all this is definitely a budget-friendly keto friendly plan a meal prep for lunches and breakfasts is I know for me if I don’t prep myself not only mentally but like physically prep the stuff I’m going to fail you know preparation is key to eating healthy and eating in this lifestyle but this way so this is definitely budget-friendly like I said that that bag of corn was only like 449 for the whole bag and then that yielded five lunches and then the muffins I figured I might eat two a day if that’s so that will last you for the full work week you know five days so it’s definitely budget-friendly so now let’s talk about my meal plan for our dinner now to be honest with you I’ll only have to cook once this week this upcoming week tonight today’s Sunday so tonight we’re gonna eat at my mom’s when we go pick up the girls cuz they spent the night there at my mom’s last night so we’ll have dinner tonight there and then probably have leftovers from that for tomorrow night Tuesday night you get my mom’s again I know I’m so blessed right because we have Bible study and Wednesday I plan on making some popcorn chicken coated in almond flour and seasoning and stuff and some cheesy cauliflower mac and cheese and I will definitely film that leave a comment down below or give me a thumbs up that lets me know you’ll want to watch that you’ll want to see that so I’ll film it if you guys are interested in seeing that and then we’ll eat that Wednesday Thursday and then Friday it’s just usually something simple like we’ll order out some Caesar salads or I’ll order the kids pizza or something like that and then that’s it like I like to just keep it really simple but I have to know what we’re gonna eat in order to be successful for the week instead of just you know going to chick-fil-a I like I normally do all right so let me check on the muffins and I’ll show you guys what it looks like but this is what they look like after about 10 minutes not quite done yet that one all the way in the back there might be done but I don’t think the breasts of them are so I’m gonna give it maybe two more minutes I have no idea if these are done or not they feel done like they’re not Wiggly or anything I might I turn the oven off I might just let them sit in there with the oven off because they’ll continue to cook for a few more minutes I definitely don’t want raw egg inside all right I take took them out just took them out they were probably in for a total of 15 minutes I think they’re just about done at this point now you know if you wanted to add sprinkle some extra cheese on there you can or when you warm them up you can sprinkle extra cheese on which I think I might do but now I’ve got to let these cool completely I’ll probably let them cool for about maybe five to ten minutes and then take them out of the muffin pan then let them cool again because they have to be cooled completely before you can put them in a freezer and now I’m all set for my breakfast is for the week all right here they are out of the pan and now we’re gonna let these cool a little bit longer like all the way cool so that I can freeze them I wrap these in wax paper individually then I’ll put two and put them and oil like this and wrap them and then I’ll put you and put them in a ziplock bag and I’ll show you guys when I’m done these are all ready to hop in the freezer so that’s it guys thank you guys so much for watching hopefully you enjoyed it and I gave you some inspiration for meal planning and meal prepping sometimes it can be overwhelming but with the right preparation and the right inspiration we can all be on this healthy eating journey together so if you haven’t eaten that subscribe button yet tap my picture up above and you can also check out my previous video right over here and all my social media platforms all listed down below thank you guys so much for watching and I’ll see you in the next video bye

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