How I Cook 20 Healthy Meals in 1 HOUR

hey what's up I am not ashamed to admit to you guys that I just spent the last week on a cruise ship and it was fun but after 8 days of eating what felt like only steak cake and escargo I need to get back to some form of what I would consider to be healthy eating when I'm in this eat healthy mode my goal is to have a fridge full of cooked protein veggies and carbs that can be mixed and matched at will to create simple but delicious meals so today I'm going to show you

guys the surprisingly easy way that I prepare 4 to 5 days worth of healthy tasty meals for two people in just about an hour so I'll start by prepping the meal building blocks then later on I'll show you how to mix and match those blocks into a wide variety of meal types that you'll always look forward to eating to get started I'll drop a large pot of very salty water on the stove to bring up to a boil then I'll preheat my oven to 425f to cook a lot of food in just about an hour

we'll need to use both wet and dry heat next I'll grab my protein I usually cook off three lounds of two different Meats I've got boneless skinless chicken breast here and skin on Norwegian Atlantic salmon I chose these two Meats specifically because I can cook a huge volume of them at once with the simplest dumbest method available a hot oven to prep the chicken I'll lay it out onto a sheet tray lined with parchment paper and then I'll hit the top side with salt and black pepper I do this right on the sheet tray and

not in a bowl to minimize the dishes that I'm using as much as possible next I'll salt and pepper the top side of the salmon as well I'm not going to spend any time cutting off the skin before I bake it because it's actually super easy to peel off once it's cooked and cooled down once my proteins are all salted up I'll load both sheet trays into the oven and bake them at 425 F for about 20 minutes while those cook let's talk about the veggies this week I've got two heads of broccoli those are

always in the mix then I've got a sack of Brussels sprouts or about a pound worth I've got a pound and a half of thick cut carrots and then two large Bunches of curly kale or swiss chart would also work this should be enough veggies for about 2 cups per person per day split between lunch and dinner now to prep these veggies I'll just cut all four of them into bite-sized chunks there's no Art and Science to this just cut them into pieces that you would enjoy eating I will mention though the curly kale does

need to get kind of sliced once you get towards the stem end the stems are fibrous and if they're not cut thin they won't get tender when we blanch them in Total Cleaning and cutting these veggies down should have taken about 10 to 15 minutes so once we've got them cut up it'll be just about time to check back on my baking Meats I'm looking to cook this salmon to a lower temperature than the chicken so I'll check that one first as you can see these are looking pretty tasty and the temperature is somewhere between

130 and 140 that's the textural sweet spot for farmed salmon in my opinion you can go higher but definitely don't go lower the salmon will be pretty mushy below 130 the temp is all good here so I'll set those aside and then grab my chicken about 5 minutes later the temp that I'm looking for here is over 150 below low 160 normally baking chicken breast is a horrible way to cook it but that's because people cook it to like 190f and the meat just can't deal with that pulling it out of the oven at 150f

leads to a much juicier result and yes it is food safe so long as it stays at 150 for at least 2 minutes next I'll just scoop these meats over into some storage containers then I'll load them into the fridge lid off so that they can cool down back in the stove my salty water is up to a ripping boil and TimeWise I'm somewhere around the the 28 minute Mark so we'll move on to cooking the veggies first thing down is all of my chopped up broccoli and if you're wondering why I'm cooking this with

water instead of say roasting or sautéing it the answer is simple you can cook a lot of food quickly with hot water to get this volume of vegetables roasted or sauteed i' need to cook it in batches on a sheet tray or in a sauté pan and that would take a very long time like over an hour cooking food with well seasoned water is pretty underrated as long as you do it properly speaking of that after about 90 seconds of cook time I'll taste one of these florettes it should be tender but still Snappy and

that's perfect I'd say air on the side of slightly less cooked here because these are going to continue to carry over as they cool and snappy is always better than mushy next I'll drop in my carrots and boil those for 3 to 4 minutes or until they're tender and snappy just like the broccoli while those cook I'm going to quickly scoop my broccoli into containers lined with paper towel and then move them over to the fridge to finish cooling down the paper towel helps keep these veggies from being sogged up with water that's no good

and after 3 to 4 minutes these carrots are crossing over into that textural sweet spot so I'll just give them a taste to confirm and they're great so I'll move them over to a wire rack so they can drain from here I'll just cook my other two vegetables real quick I'll give the kale 2 minutes and the Brussels 3 to four those are kind of thick and once all my vegetables are cooked and out of the water I'll just pack them up into Tupper wees and then throw them into the fridge with my meat and

my broccoli next let's do the carbs but first i'm going to quickly thank Cina crunch for sponsoring this video before I could film this ad though I needed to go to the store to restock because I ate all of the cereal that Catalina crunch sent me cut to the footage of me purchasing more cereal at the store without my discount code lagerstrom and with my own money this isn't a fun skit for the sake of the ad I actually can't have this cereal in the house without eating all of it it's crunchy as the name

suggests but it also tastes really good they make nostalgic flavors like dark chocolate fruity honey gram and then my personal favorites cinnamon toast and chocolate peanut butter but maybe the best part about this cereal is that I can eat it guilt-free Catalina crunch has zero sugar it's high in protein and fiber and it's made with clean ingredients so they use monk fruit and Stevia instead of fake sweeteners and artificial colors or flavors so to get 15% off when you buy your Catalina crunch click the link below and use my code lagerstrom you get the 15%

off that I mentioned plus free shipping sitewide with a bigger discount if you subscribe now to make these carbs I'll just grab my rice cooker and into the bowl of that combine 800 G of water 600 G of rice and a big old grip of salt my preferred rice for meal prepping is a starchy medium grain rice because I find that it stales slower than Basmati or Jasmine and it reheats really well now I'll just hit the white rice button here and then grab a sack or about a pound and a half of baby potatoes

I'll give those a quick cut in half then to save on dishes yet again I'll grab my dirty chicken sheet tray from before rip off the used parchment then drop on a fresh parchment with my cut baby potatoes tojust these for the oven I'll give them a generous squiggle of olive oil and then a strong pinch of salt and then I'll just toss those together and arrange them on the sheet tray cutsside down next I'll grab two medium sweet potatoes and repeat the potato process for these though I'll peel off the thick outer skin and

then cut them into bite-sized cubes like this then off with the dirty salmon paper and onto the same sheet tray with some fresh paper and sweet potatoes some oil some salt and a quick toss and then both trays go into the oven for about 20 minutes but this time at 475 F this is going to speed things up and give us some more Browning and after 25 minutes of cook time my rice is done see how fluffy and beautiful it is medium grain rice is so dope next I'll just scoop that into a large storage

vessel then move it over to the fridge to cool down lid off back in my potatoes it's been about 25 minutes as well and things are looking pretty roasty in here these baby potatoes are crispy and browned on the bottom and the cubed up sweeties are roasty tender and charred around the corners I'll just scoot these into paper towel line Tupper wees then load them into the fridge at around the 65 to 70 minute Mark now that's a lot of food for not really that much time this stash usually covers Lauren and I for lunch

and dinner for 4 days but sometimes five now before we take this cooked food and build it into finished meals we'll need to talk about something very important sauces sauces play an integral role in this overall healthy eating system that's because broccoli chicken and rice by itself tastes pretty good but it's not hyper palatable like brownies french fries or pizza and we're a lot more used to tasting that stuff so to bring these simple dishes to the next level and to make them a little bit more cravable I use a small arsenal of store-bought pre-made

sauces here's a couple that I like a Korean inspired goou Jang sauce a low sugar teriyaki sauce some kind of flavorful store-bought salad dressing the brand Primal kitchens dressings are generally pretty good and make eating cravable salads a lot easier and faster this sesame Ginger is like a 7.5 out of 10 I usually also keep some store-bought pesto on hand this particular brand has a surprisingly fresh tasting one that I really like chili crisp is always in my fridge and also a fresh salsa I usually have a too in the fridge left over from a

recent taco or fajita Adventure because it's fast easy to make and lasts a long time also if you're thinking store-bought sauces are an Abomination against week night cookery go ahead and make your own I'll link to my well tested recipes for every one of these sauces Below in the description if you want to go the extra mile now let's put these together into proper meals first up is salad here's a simple Mediterranean salad that I eat for lunch pretty much every single weekday I'll throw down some arugula into a bowl then I'll top that with

some chopped roasted red bell peppers some rings of pepper and Chen doggies a mix of marinated olives some salty crumbly sheep's milk feta cheese a few pickled red onions then about 4 oz of ch chicken breast for dressing I usually go with a very simple balsamic vinegret that's literally just a scoop of grainy mustard with a few tablespoons of semisweet aged balsamic and then a couple tablespoons of olive oil just shake it up and you're good to go it takes literally 25 seconds to make and that's a Mediterranean salad with a lot of textures a

mix of salty things and a little sweetness from the dressing and the peppers to balance the acidity next is a sushi inspired salad for that on top of arugula I'll drop some raw shredded cabbage by the way this is one of those col SLA mixes that they sell at pretty much all grocery stores it's a really useful shortcut in my opinion I just usually throw away that dressing packet and then throw it on top of salad next I'll throw on some of my blanched broccoli and then some chopped sushi ginger I just get this at

the International Grocery Store in the refrigerated section next I'll flake on about 4 oz of my cooked salmon right on top then I'll add on some chopped avocado chunks some roasted seaweed or fura cake and then some of that Sesame ginger dressing that I showed you guys a second ago and there we go Sushi salad next some rice bowls I'll top some rice with about two or three three of my cooked veggies then 4 to 6 ounces of chicken depending on how hungry I am then I'll nuke it for 2 minutes from there I'll top

it with some fresh funky kimchi then I'll hit it with some of the goou Jang sauce that I got at the store to approximate this if you can't find something similar I'd say mix Sriracha with honey and sesame oil for the next one I'll drop a couple of my veggies on Rice yet again but this time top it with some salmon I'll nuke it for 2 minutes and then once it's hot I'll finish it with some of that teriyaki sauce from the store and some chili crisp now I've got something spicy and just a little

bit sweet but very cravable and nutritious now let's talk about some classic entree setups how about 6 oz of chicken breast with a cup and a half of broccoli and a cup and a/ half of roasted baby potatoes once it's hot I'll just top it with some store bought pesto and if yours is looking a little thick and pasty out of the jar just add some additional olive oil to make it a little bit Saucier or how about some kale salmon and sweet potatoes with the same basil forward pesto it's light it's fresh and very

delicious the pesto and sweet potato combination by the way is very excellent if you haven't had it before definitely give it a try Okay lastly let's talk tacos I'll start with some hot and floppy corn tortillas then add on about 2 oz of microwave chopped up chicken breast then I'll top that with some of the crumbly feta that I used in the first salad behind that I'll add on some fresh tomatillo salsa or regular salsa is also great then some pickled jalapeno peppers and finally some lettuce or arugula to bring some Crunch and that's a

fresh Mech Chipotle like Taco that took about 3 minutes to assemble perfect for a late Wednesday night dinner the last Taco is fish taco I'll drop some of what I call weekday guac down first that's just a couple of avocados that I mashed up with salt lime juice garlic powder onion powder and a little bit of chili flake not authentic but tastes pretty freaking good and only takes about 2 minutes then I'll throw on a few ounces of heated flaked salmon then some of that pre-chopped col SLA mixture that I used earlier but this time

I added some salt honey lime juice and olive oil now it's a fish taco sloth on top of that I'll add a little tomao salsa or taco sauce and finally if you've got them some pickled red onions so that's just the simple blueprint of how I eat when I'm trying to get some tasty nutrition in my life without spending a ton of time meal prepping on the weekend this way of eating has helped me to realize that not every single week night needs to have a special multi-component recipe and a full dishwasher it's a great

compromise between eating for fun and just for fuel please let me know down below what you guys think is this style of eating something that you might adopt a few weeks a month I got to know now let's eat this thing [Music]