MEAL PREP for SPRING | healthy recipes + PDF guide



hey guys and welcome back to my channel you absolutely loved my first meal prep video so today I am back with another and this time it's meal prep for spring I try to eat seasonally as much as possible and right now there is so much fresh produce in the markets including asparagus and cucumbers and arugula and spring onions and blueberries if you watched my first meal prep video then you know that my approach is to prepare ingredients over full meals for more flexibility and nutrient variety throughout the week it's sort of like having a mini buffet bar in your fridge but at the same time when you do whip up a meal you want it to be fast and easy and on your plate or table in under five minutes so in today's video I'll show you how to meal prep eleven ingredients and give you a few ideas of meals and recipes that you can make throughout the week but as always feel free to adapt the quantities or flavors to best suit your personal preference alright let's dive in and I'll show you what I've meal prepped this week you should always start your meal prep by writing down what you'd like to make to be most efficient with your time but for this meal prep I've actually made something special for you I've created a PDF guide so you don't have to worry about taking any notes and I'll tell you how to download this at the end of the video cashew milk is my favorite nut milk and it was actually one of the very first videos I created on this channel it's super easy to make but you do need to soak your cashews overnight I've already gone ahead and done that so now I'll give them a good rinse and add them to my Vitamix then I'll add four cups of water a tablespoon of maple syrup for a little natural sweetness a teaspoon of vanilla extract and a pinch of sea salt and then blend it all together the great thing about cashew milk is that you don't have to strain it and that means that we can use it right away to make our second ingredient which is chia seed pudding chia pudding is such an easy breakfast and can be jazzed up with so many different flavors to make the chia pudding all we have to do is add 1/2 a cup of chia seeds to one of our glass Locke storage containers add two cups of our freshly made cashew milk give it a stir and set it aside but we'll want to give it one more stir in about 10 to 15 minutes once the seeds have started to gel and absorb the liquid then we can pour our remaining cashew milk into a glass jar like my favorite whack juice jar and store that in the fridge for cereals or lattes throughout the week for this week starch or grain I'm preparing wild rice and if you've never had wild rice before it's got this delicious nutty flavor and chewy texture to it which makes it perfect for salads so we'll rinse the rice and add that to a pot with water and set our timer the rice can take 40 to 50 minutes to cook but we'll check on it again after about 40 minutes next we'll cook up some asparagus and shrimp and since both will only take about 2 to 3 minutes we're gonna cook them at the same time to prepare the asparagus give it a good wash and break off the woody stems then wash your shrimp as well and set it aside fill a wide saute pan with water for the asparagus and fill a pot of water for the shrimp and then bring both of those to a boil add the asparagus and shrimp but do keep a close eye on them so that you don't accidentally overcook them because again they'll only take about 2 to 3 minutes so while they're cooking create a quick ice water bath and set that to the side once they're done use tongs to remove the asparagus and a skimmer to remove the shrimp and let them fully cool in the ice water then drain them in a colander transfer them to your favorite storage containers and place them in the fridge at this time I'll give my chia pudding one more quick stir to make sure that there's no chia seeds stuck to the bottom then place this in the fridge as well with so many fresh blueberries in the store right now I wanted to take full advantage so I'm preparing a quick blueberry puree to add to my chia pudding all at a pint of fresh blueberries and a tablespoon of honey or maple syrup to a pot and cook them on medium heat for about ten minutes as the blueberries cook they'll start to break down and turn into more of a sauce or puree I'll also help this by using the back of my spoon to smush and break up the blueberries as well then transfer the blueberry puree to a storage container and place it in the fridge at this point our wild rice should also be done so give that a stir and transfer it to a storage container as well one of the things you guys asked for after the first video was more sauces and dressings so today we'll whip up an almond butter dipping sauce and it will go perfectly with one of the meals I have in mind now you could use peanut butter as well but since I had a fresh batch of homemade almond butter in my fridge that's what I'm using today so we'll add half a cup of almond butter 5 tablespoons of tamari or coconut aminos a tablespoon of blackstrap molasses which is always a great flavor enhancer 2 teaspoons of toasted sesame oil and 2 teaspoons of white wine vinegar 2 a bowl to that we'll add the juice of a fresh lime and a few tablespoons of water just to thin it out then whisk all of that together until it's nice and creamy and place it in the fridge for a simple yet vibrant and spring appropriate salad dressing will make a quick and easy lemon vinaigrette add 1/3 cup of olive oil to a bowl along with one or two cloves of minced garlic in the juice from 2 large lemons to that we'll add a teaspoon of Dijon mustard a half a teaspoon of honey and a pinch of salt and pepper then whisk it all together and pour it into a storage container one of the example meals I'm going to show you here in just a minute calls for julienned carrots and cucumbers so that's what I'm preparing next just peel and slice two carrots in half then cut each half into slices and stack a few of the slices to create thin julienne cuts we'll do the same thing with the cucumber and it's totally up to you if you want to keep or discard the julienne cuts that contain the seeds to store both of these items we'll add a damp paper towel to the bottom of a storage container and add the veggies on top because we're not storing these in water as we did in the last meal prep video they won't last quite as long but they'll definitely last for the first two to three days which is one I plan to eat them last on our list is slicing up some red cabbage so just slice off as much as you think you'll need then cut it in half break it apart with your fingers and place it in a storage container you could also use a spiralizer as I've shown you in my spiralizer beginners guide video to make really easy work of this as well all right so now that you have these eleven ingredients prepped let me give you a few ideas of what you could make in just a few minutes by combining them with ingredients from your fridge or pantry for breakfast make an easy chia pudding with a few dollops of blueberry puree and almond butter it tastes exactly like a PB&J sandwich except we've turned ours into breakfast and we'll top it with fresh berries and a sprinkle of chopped pistachios for a little burst of color for a morning drink it's easy to whip up a macho latte with our homemade cashew milk just add a teaspoon of matcha to a cup along with collagen or any other adaptogens you might want to add in a smidge of boiling water then whisk it together until it's frothy at this point I do 50/50 of water and cashew milk but you could add all cashew milk as well so heat up the cashew milk and use an electric frother to froth it up then pour it into your cup for a delicious matcha latte for a lunch or an afternoon snack it's easy to whip up Vietnamese spring rolls with our prepared ingredients just slice a few shrimp in half and set those aside then we'll take some race paper wrappers and I've linked this brand below and submerge them in a bowl or dish of warm water they only need a few seconds to soak as they'll continue to soften up while you're adding ingredients so add a layer of baby spinach or lettuce some of our julienned carrots and cucumbers a few slices of red cabbage one or two asparagus and some mung bean sprouts and then roll it up now I find that it's easiest to roll away from you as you can continue to tuck it and roll at the same time and you do want them as tight as possible when you're about two-thirds of the way rolled up lay down three or four shrimp halves and then continue rolling for this version I'm not tucking the ends of the rice paper wrapper in as it's kind of fun to see the veggies poke out the sides but if you'd like them more fully contained you can do so I also like them extra long as that means I get a few extra dips in the almond butter dipping sauce which is always a good thing so let me show you this one more time next we'll make a super easy and delicious wild rice and arugula salad the full recipe for this salad is on my website but I'm just eyeballing a single portion here so add some baby arugula to a bowl along with a few spoonfuls of wild rice – that will quickly dice up half a cucumber and if you're wondering why I prepped the julienned cucumber but not this it's because I knew I'd eat the julienned cucumber within the first few days and to be honest dicing is much easier and faster to do on the fly then we'll slice up a spring onion and add that to the bowl along with a few fresh mint leaves that we've chopped up add a small handful of dried cranberries or raisins a sprinkle of sliced almonds a little salt and pepper and a drizzle of your homemade lemon vinaigrette toss it all together and enjoy this light and healthy yet filling and hearty salad for another spring appropriate salad will make a shrimp asparagus and avocado salad and this one also comes together easy just slice a few asparagus and add them to a bowl along with baby spinach and a few shrimp slice up a spring onion some fresh parsley and half an avocado and add that to the bowl then season with salt and pepper drizzle with your lemon vinaigrette and gently toss it all together for a salad that looks and tastes amazing it should come as no surprise to you that will finish off today with a macro bowl because macro bowls are always my fridge clean out salads at the end of the week add spinach or arugula to a bowl along with wild rice and shrimp slice up a few asparagus and half an avocado and place those on top of your bed of greens then dice up some of your red cabbage and you can also add carrots and cucumber if you have any of those left and a small handful of sprouts for a little extra crunch add some white and black sesame seeds then drizzle with either your lemon vinaigrette or your almond butter dipping sauce as both are great on this and there you have it an easy shrimp macro bowl now as I promised at the beginning I've created a PDF guide of this spring meal prep for you it should hopefully make your life a little bit easier in the kitchen because not only does it have all of the cook times listed and storage reminders but it also links to the full recipe on downshift ology com if one exists and because you guys loved my first two meal prep video so much I went ahead and created one of these PDF guides for that meal prep video as well you can find the link to download both guides in the description box below and if you haven't yet watched my first meal prep video you can do that right here and watch my video on my favorite meal prep storage containers if you like this video and would like to see a summer meal prep video make sure to give this video a thumbs up hit that subscribe button and let me know in the comments below alright that's it for me this week I will see you guys again in the next video

42 Comments

  1. Hi guys! My second meal prep video is finally here. Woot! I hope you love this one as much as the first video and if you'd like to see a summer meal prep video let me know in the comments below. If you have any specific ingredients or recipes you'd like to see in a new video, let me know that as well. Happy meal prepping! xo – Lisa

  2. I love your strategy of prepping components! Such an innovative and much more approachable way of meal prepping!!

  3. Really good 👍

  4. What can you substitute if you are allergic to shrimp? These all look yummy, but I have a shrimp allergy and can't eat half of it 🙁

  5. Wow amazing prep. The best one I've seen on YouTube

  6. I love all your food preps and information thank.you ?and I felt .with your previous food plan I had a buffet…

  7. WOW! YUM! THANK-YOU!!

  8. how do you keep your rice from going crunchy in the fridge?

  9. I subscribed on an email list but didnt receive the PDF 🙁

  10. Great video! I'm so glad that I found your channel. Can you please provide a link to your lemon juicer? It looks so handy!

  11. You got a new subscriber!😉

  12. Of course, it's very useful to prepare meals in advance BUT you don't say that 1)when you cook any ingredient, it will loose its properties. It looses vitamins, amino acids, minerals and so on and the more it stays -even in the fridge – the more it develops a bacterial charge!!
    Human beings have always thought how to preserve foods to have them available but with methods that should avoid dangerous bacterial charge.
    So…be very careful to give these advice!!

  13. WOW ……REALLY NICE THANK YOU VERY MUCH.. NEW FOOD IDEAS…

  14. Love it! I would like to have you pdf file ,thanks

  15. What brand of cookware is that white pot with the wooden handle? The contrast with the blueberries cooking in it is beautiful!

  16. We use vegetable prepping as a method to ensure we really use our vegetables instead of letting them wilt and end up in a garbage can. When vegetable are already washed, cleaned, chopped to size, you don't have any excuse NOT to use them :).

  17. Thanks a lot

  18. Just found your channel, great video! I am going to try your meal prep ideas & recipes! They look so good! Thanks!

  19. Excellent channel. Thank you! Just found it today.

  20. This is brilliant. I love the spring roll idea. Would also be really easy to take them to work for lunch too.

  21. I’m just discovering your channel and am loving it! Thank you for all the great ideas!

  22. Me and a friend are going to try your recipes next week. Can't wait. I'll let you know how it goes.

  23. Great prep. Who makes your knife. I love that it’s almost a mezzaluna.

  24. thank you so much for sharing this video

  25. Hello, love your videos and the food. I hate the taste of any kind of onion plus it doesn’t agree with my digestive system, what can you substitute with? Thx

  26. Do you cool down your food before putting the lids on and putting them in the fridge?

  27. I love this! I have autoimmune illnesses too, and sometimes I just do not have enough energy to cook when I get home from work. This is inspiring me to eat more fresh foods and variety for better health. Thanks so much!

  28. You're awesome. Thanks for sharing 💕

  29. Hi Lisa – Came across your channel while looking for Vita-Mix ideas. Found those and so much more. Thank you.

  30. I stumbled over your videos some time ago and I really love those ideas! When it comes to cashews please make sure they are fair trade (even if they are more expensive than regular ones). I've recently watched a documentary how hard it is to harvest them and how many toxics they enhance while getting them out of the shells

  31. You have an amazing approach, will definitely try to introduce it into my routine. Thank you for sharing! However please be aware that boiling honey is quite dangerous, cause in the process it breaks into substances which are believed to cause cancer.

  32. Thank you 😘

  33. It won't let me download the pdf. It sat invalid e-mail address .

  34. Woow I’m lost for words . The nearness, the freshness. Just an amazing meal prep video

  35. I really enjoy your videos.  Thank you so much.  Your recipes are easy and simple.  I'm not afraid to try any of your recipes.  Thank you

  36. What are your thoughts on storing and reheating rice for meal prep? I have heard that leftover rice can harbor really nasty bacteria which causes food poisoning. :/

  37. Excellent video

  38. Thank you for this very professional video.
    Regards from Iceland

  39. I can’t wait for new summer meal prep

  40. They look all so delicious!!! I want to try the spring rolls. Thanks! 👍🏽

  41. Very nice abd helpful video.

  42. Love every video so inspired

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