$75 Whole Foods Meal Prep Challenge

$75 Whole Foods Meal Prep Challenge

Hey, Lacey here with the Sweet Pea Chef and
one of the things I hear it the most about eating healthy is that it’s just too expensive.
I want to show today that you can totally eat healthy on a budget and still be full,
satisfied and have nutritious, delicious meal. So today, what I have done is I went to Whole
Foods with the goal of getting five meals for five days, all those things under a budget
of $75. And I am happy to say that I only spent $71.44 which means I had a little money
left over to spare. Let me show you what I bought. For protein, I got chicken thighs,
chicken breast, plain Greek yogurt, peanut butter, walnuts and lean ground beef. For
produce, I’ve got bananas, apples, a yellow onion, garlic, bell peppers, sweet potatoes,
green onions, spinach, a lemon and a bag of carrots. For my starches, I purchased rolled oats and
brown rice which I bought in the bulk section so I could totally get the amount I needed
and at a cheaper price. Finally, I also purchased honey, raisins, diced tomatoes, tomato sauce,
and Dijon mustard. The only thing that I did not purchased for this challenge was olive
oil and your basic pantry, seasonings and spices. All right. So now that we’ve gone over the
groceries, it’s time to prep our meals. We’re going to make three large meals and two snacks
for an entire week. First, let’s go ahead and get the starches cooking, since they will
take the longest. So combine the brown rice in a large pot of water with a small sprinkle
of kosher salt and bring to a boil. Then simmer until the water is fully absorbed. In a separate deep pot, combine the oats with
water and bring to a boil over high heat. Once boiling, reduce the heat and cook until
the oats have fully absorbed the water. Now, let’s get the sweet potatoes going. To
do this, preheat your oven to 400 degrees, then wash the sweet potatoes very well and
pat dry. Make sure to poke a few holes in each sweet potato with a fork. Wrap the sweet
potatoes individually in thin foils, sprinkled with just a little olive oil. Place on a rimmed
baking sheet and then roast them in the oven until they are tender, about 30 to 60 minutes
depending on their size. To make the Dijon Roasted Chicken combine
the chicken thighs, Dijon mustard, lemon juice, kosher salt, pepper, and dried thyme and mix
to evenly coat the chicken. Cook the chicken thighs in a hot skillet over medium high heat
until well-browned on one side. Then flip the chicken over, turn off the heat and add
the carrots on and around the chicken in the pan. Transfer the pan to the oven and roast
for 30 minutes or until the chicken is cooked through. Now that the oatmeal is fully cooked, stir
in the honey and cinnamon. We are going to top with chopped walnuts and freshly sliced
banana. I recommend not placing the bananas until the day that you are using them to make
them the most fresh. Looks like our sweet potatoes and our chicken thighs are both ready
to remove from the oven. So let’s go ahead and do that and then reduce the heat to 375
degrees for the stock bell peppers. A pro tip is to take advantage of the sales.
So that’s why, when I saw that bell peppers and lean ground beef are both on sale, I grab
those to make stuffed bell peppers for our lunches. To start, we need to make the fillings
so in a large deep skillet over medium high heat, add olive oil, the ground beef, onion,
garlic, kosher salt, black pepper, chili powder, oregano and paprika and stir to combine. We’re
going to cook the meat until it’s well-browned and the onion is tender. Add the diced tomatoes,
tomato sauce and the cooked brown rice and stir to combine. Now we are going to carefully slice off the
tops of each bell pepper, leaving as much of the pepper as possible. Clean out each
pepper and wash thoroughly and then placed each pepper in an oven-safe baking dish and
gently spoon that rice and meat mixture into the hollowed out peppers. If there happens
to be extra stuffing, you can spread it around the peppers in the baking dish. Now, cover
the peppers with tensile aluminum foil and bake for 45 minutes or until the peppers are
tender. Let’s go ahead and prepare the chicken for
the sweet potatoes. Season the chicken breast with a little kosher salt, ground black pepper
and garlic powder and cook them in olive oil over medium high heat until they are well-browned
on both sides and fully cooked through, flipping occasionally. Once they are cooked, removed
from the heat and dice into cubes. Now, toss the spinach into that same pan and allow it
to mostly wilt tossing constantly. To assemble the sweet potatoes, slice a deep
slit from one end to the other with a knife, then crack the potato open by squeezing the
end towards one another. Top with that wilted spinach, the cubed chicken, a dollop of plain
Greek yoghurt and then sliced green onions. Now to make the lighter of our two snacks,
which is what I used for the mornings before lunch, cut an apple into slices and add a
couple of tablespoons of peanut butter and a few raisins. Just like with the bananas, we are going to
slice these apples the day that we are going to use them to keep them as fresh as possible.
All right, so let’s go over our meals for the week. For our breakfast, we have cinnamon
and honey oatmeal with walnut and sliced banana. For our light snack, we have fresh apple slices
with peanut butter and raisins. For our lunch, we have stuffed bell peppers. For our heavier
afternoon snack, we have a baked sweet potato topped with spinach, chicken and Greek yoghurt.
And for our dinner, we have our delicious Dijon Roasted Chicken and carrots. To get the full PDF of all these recipes plus
a principal grocery list, click the link in the description. And if you enjoyed this five-day
meal plan video on a budget, check out the “Take Back Your Health Academy” where I provide
a new meal plan video just like this every month to our members. Thanks, I’ll see you
next time.

8 thoughts on “$75 Whole Foods Meal Prep Challenge

  1. Thank you for this video! I'm going to try!
    But what are you going to do with the meals? Put into the fridge and then warm it up next day?

  2. Wow…! I'm still like is this for real $75 at Whole Foods for all this food? Question does anything get soggy by the end is the week? I am certainly going to try this! Your videos are awesome!

  3. These meals look delicious! I think i would skip the 'heavy snack' and eat the sweet potatoe with dinner instead as dinner time is when im hungriest

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