Low Carb Easy Meal Prep Recipes! Meal Prep Breakfast, Lunch and Dinner! – Mind Over Munch


Hey Munchies! Welcome to the channel if you’re new, I’m Alyssia. I hope 2018 is off to a great start for you and that you’re going strong with your New
Year’s resolutions. Making healthy changes can be HARD, but meal
prep can make our healthy lifestyle a bit easier. Meal prep can be especially helpful if you
follow a specific dietary lifestyle, so you always have food ready and can stay
on track with your goals. Today I’m sharing some LOW CARB meal prep
recipes from my new Low Carb Meal Prep eBook! This is just one combination of meals from
the eBook, but you can of course mix and match the meals
to suit your meal prepping life and needs. I also just released a vegetarian meal prep
recipe eBook as well. Some people are confused by low carb diets
because they tend to be higher in dietary fat, but there can be many benefits to a low
carb lifestyle. I talk about some of those benefits in my
Keto 101 video, check it out if want to know more about a low
carb lifestyle, or the ketogenic diet! So let’s get to those 3 low carb recipes! I’ve got a breakfast, a lunch, and a dinner
that are all perfectly meal preppable. For breakfast I’m sharing a crustless quiche. First I add a bit of oil to a pan with some
chopped onions, and I sauté until they begin to soften. Then I add in mushrooms and allow those to
cook for about 5 minutes, followed by some chopped asparagus and thawed
frozen spinach, mixing to combine. In a bowl, I whisk together milk, and I’m
using almond but any kind will do, eggs, whole grain mustard, garlic powder and
salt & pep. Add the sautéed mixture to a pie or baking
dish and pour the egg mixture over it, mixing to integrate the mixture into the dish
and make sure everything is evenly distributed. Bake uncovered for 45 minutes until the center
is set and isn’t jiggly. This will store in the fridge for 3-4 days
or in the freezer for a month! It’s great hot or cold, making it great for a quick, healthy, meal-preppable breakfast option! If you don’t need this to be dairy free
(which both of my new eBooks are) you could add some goat cheese and it would
take it to the next level! Thumbs up for quiche without the carbs! For lunch I’ve got a burger salad! In a saucepan I add oil and chopped onion,
sautéing for 3-4 minutes. Then I add in garlic and beef, which I season
with salt and allow to cook through before adding in some chopped pickles. For the dressing I mix together avocado oil
mayonnaise, ketchup, minced white onion, a dash of hot sauce and
a pinch of salt. Whisk! The last component is the actual salad. I combine chopped romaine, chopped spinach,
and chopped tomatoes! For meal prep purposes, I suggest storing
the components separately so it doesn’t get soggy, but when you’re ready to eat, combine the
dressing, greens and burger meat, tossing to coat and combine. So delicious, and the meat can be hot or cold,
making it great for an on-the-go lunch. Burger flavors in salad form—I love it! If you don’t need this to be dairy free, feel free to add in some shredded cheddar
or Mexican blend cheese to make this a cheeseburger salad! If you’re liking these meal-preppable recipes
and low carb recipes, I hope you’ll subscribe! We’ve got TWO new videos every week in January,
and hit the bell so you don’t miss ‘em. For dinner I’m sharing some Bangers & Mash! …of sorts. Traditionally, it’s sausages and mashed potatoes,
but we’re taking it and low carb-ifying it, and making it meal-preppable with some bonus veggies. I start by adding broccoli to a pan and tossing
with oil and salt and pepper. On another pan I add my baking rack and sausages. I chose an Italian chicken sausage here, but
you can use anything you prefer! To make life easy, I transfer both of these
into the oven at the same time so the broccoli can roast as the sausages
cook. While that’s cooking, I make my “mash.” I boil cauliflower florets and add them to
a bowl with milk of choice, grass-fed butter, garlic paste, fresh thyme,
and salt & pep. Immersion blend away! Or you can just mash them with a masher OR blend
in an actual blender, it really depends on what texture you’re
ultimately going for. I like SOME lumps so I like the immersion
blender. I stir in some fresh chives, and there’s
my more nutritious veggie-packed mash! When the bangers and broccoli are roasted,
we can store everything for our meal prep, or assemble our dinner plate! The sausage has so much flavor on its own, but I love pairing it with the cauliflower
mash for texture fun AND more veggies! Because it really seems like I’m eating
potatoes, the broccoli on the plate seems like the only
real veggie. Pretty neat! This whole deal will last 4-5 days in the
fridge or a month in the freezer. And that is my low carb breakfast, lunch,
and dinner! Which of these low carb recipes would you
like to use in your next meal prep? Comment below and let me know! All of these recipes come from my new Low
Carb Meal Prep Recipes eBook that’s available at mindovermunch.com/ebooks, along with my new Vegetarian Meal Prep Recipes
eBook! Each eBook has 35 healthy recipes for breakfasts,
lunches, dinners, and snacks, along with instructions about how to cook
and store each recipe for meal prep. All of the recipes are also dairy-free and
gluten-free, and many are Whole 30 approved or vegan! Plus, you can get each eBook as a package
with my Meal Prep: A Beginner’s Guide eBook, to help make your prepping even easier and
more efficient. Head over to mindovermunch.com/ebooks and
you can use the code “KICKSTART” for 10% off ANY eBook or package of your choice. Also– If you’re looking for daily motivation
and accountability as you start the new year, check out my 30 day Kickstart email Course! It’s a great way to stay on track with your
resolutions throughout the month, and you can sign up at anytime to begin your
30 days of the course where I email you every single day with tips,
education and information to get you going on your health journey. That is also available at mindovermunch.com/ebooks. I hope you have a great weekend, I will see
you here on Monday for a special new episode, and remember, it’s all a matter of Mind
Over Munch.

100 thoughts on “Low Carb Easy Meal Prep Recipes! Meal Prep Breakfast, Lunch and Dinner! – Mind Over Munch

  • Wow.. The salad!! I will definitely be doing this one. Honestly, you are a genius when it comes to making nutritious food exciting and fun.

  • I pretty much do a turkey burger meal everyday. I'm obsessed with salad. I also top it with just mustard. I'd do beef but turkey is so much cheaper for me.

  • Welp here's another one…can't wait to try ALL of them!! You've really helped me a lot with your channel! So happy I found you a couple years ago ❤❤❤

  • I like baked salmon with baked zucchini,squash,cauliflower and broccoli. Some I would use my air fryer to cook chicken with cauliflower rice

  • I've been a fan and watched your videos for some time, but a ketogenic diet? really? so bad for you! So are low carb diets. These are just trends that never sustain people long term. High fat diets are terrible for cardiac health, and can lead to diabetes and other health conditions. A diet with the right carbs…whole grains, legumes, fruits are always the better way to go. I am just mentioning this because you do have lots of followers and I don't think you should promote these fad diets that never work long term.

  • Can you please do a low sodium mind over munch!!? I’ve been a munchie for years and am pregnant and sticking to low sodium because my previous pregnancy, I had high blood pressure! Would love it so much!!!

  • Burger salad is such a good idea! Definitely trying it 🤤 my go to recipe on keto is a pumpkin flax muffin (in the microwave!). 1 teaspoon oil (I usually use melted butter), 1 egg, one heaping tbsp of pumpkin, 1/3 cup flaxseed meal, 1/2 tsp baking powder, 1 tsp erythritol, 1 tbsp cinnamon/ pumpkin pie spice. I microwave it for 1min 20 seconds. Adapted it from a few recipes I've found over the years. Super filling!

    Love seeing these low carb recipes!!! Please do more!

  • Definitely not eating a low-carb, but I will vegan-ise some of these recipes and incorporate them into my diet. Thank you as always Alyssia!

  • I feel lately ur content is getting awsomer and awsomer.!!!!!! Hope u had a great new year all. Can u make a video on tip for 10k

  • I love that you are doing more low carb meals! Some clean Keto meals would be great. But all these recipes you could customize buy adding more fat! Keep the low carb meals coming.

  • Thank you. So very much. I watch all your videos, even though Im keto. And youre the first cooking channel I watch that puts forth the effort to provide content for all the varying dietary types. You are fantastic! And Ill be trying all of these!

  • Thank you for this video! My husband was just diagnosed with type 1 diabetes at 24yrs old. Average age is 14.
    Anyways, we started eating as little sugar as possible and low carbs, about 45g per meal and 30g for a snack.
    I will defiantly be buying your e-book, thank you so much for making these videos!!! 💕

  • Wow wow WOW Im on my second month of not eating gluten (allergy) and you're videos ARE SO EASY TO FOLLOW. I'm obsessed.

  • For the dressing for the burger salad, is that supposed to be the amount used per serving? I made this and the amount of dressing I have looks like a lot less than yours.

  • Hi
    Thank you for the video and love the ideas, I will be trying them this week. My question is what type of oil are you using. I used to use EVOO all the time now I am reading that should be used only in cold oil form and use something else like Coconut oil

  • I got the ebook and I.LOVE.IT. I had the burger salad for lunch today with some of the chocolate pudding for dessert and it was DELICIOUS. Quite frankly it was also the cleanest and easiest meal prep I've ever done! Thanks Mind Over Munch!

  • I did all the meal preps,Sunday afternoon and am gaining traction over the competition! This has put me in to first place to work out in the morning or if needed sleep in and still have a decent breakfast, in 5 mins..Know what I will be eating for lunch and be relaxed to fix my dinner in 15 mins. NOTE: Did the quiche in muffin tins instead. Funnier that way

  • Hey Alyssia, i really love your videos, but i have just one little request: Could you also write down the nutrition info like you did in you old videos in the info box?
    I know it is a lot of work :/
    Anyway, keep going and greetings from Germany!

  • Стожки – блюдо из мясного фарша😍

    Ингредиенты:

    фарш мясной – 0,5 кг;
    яйца крутые – 3 штуки;
    лук репчатый – 2 головки;
    картофель – 2 штуки;
    сыр – 100 г;
    молотые перцы по вкусу,
    домашний майонез или подобный ему соус.

    Для соуса:
    сырой желток яйца – 1 штука;
    масло подсолнечное – 50 мл;
    масло горчичное – 2 ст. ложки;
    горчица готовая – 1/3 ч. ложки;
    щепотка соли.

    Приготовление:

    Для приготовления соуса соединить желток, масло подсолнечное, масло горчичное, горчицу, соль. Ингредиенты перемешать в однородную массу и взбить до небольшого загустения. Лук нашинковать, яйца, сваренные вкрутую, картофель сырой и сыр натереть.

    На смазанный противень выложить круглые лепешки из сырого мясного фарша, посолить и поперчить. На каждую лепешку из фарша положить слой лука. Затем выложить слоями тертые яйца (сваренные вкрутую) и тертый сырой картофель.

    Последний слой начинки – это тёртый сыр. Каждый стожок полить 1 столовой ложкой соуса (или майонеза). Запекать стожки в разогретой духовке при 180-200 градусах около 30 минут. По желанию можно ещё раз посыпать сыром. Стожки – блюдо из мясного фарша – готово.

    Приятного аппетита!
    Стожки – блюдо из мясного фарша😍

    Ингредиенты:

    фарш мясной – 0,5 кг;
    яйца крутые – 3 штуки;
    лук репчатый – 2 головки;
    картофель – 2 штуки;
    сыр – 100 г;
    молотые перцы по вкусу,
    домашний майонез или подобный ему соус.

    Для соуса:
    сырой желток яйца – 1 штука;
    масло подсолнечное – 50 мл;
    масло горчичное – 2 ст. ложки;
    горчица готовая – 1/3 ч. ложки;
    щепотка соли.

    Приготовление:

    Для приготовления соуса соединить желток, масло подсолнечное, масло горчичное, горчицу, соль. Ингредиенты перемешать в однородную массу и взбить до небольшого загустения. Лук нашинковать, яйца, сваренные вкрутую, картофель сырой и сыр натереть.

    На смазанный противень выложить круглые лепешки из сырого мясного фарша, посолить и поперчить. На каждую лепешку из фарша положить слой лука. Затем выложить слоями тертые яйца (сваренные вкрутую) и тертый сырой картофель.

    Последний слой начинки – это тёртый сыр. Каждый стожок полить 1 столовой ложкой соуса (или майонеза). Запекать стожки в разогретой духовке при 180-200 градусах около 30 минут. По желанию можно ещё раз посыпать сыром. Стожки – блюдо из мясного фарша – готово.

    Приятного аппетита!
    Стожки – блюдо из мясного фарша😍

    Ингредиенты:

    фарш мясной – 0,5 кг;
    яйца крутые – 3 штуки;
    лук репчатый – 2 головки;
    картофель – 2 штуки;
    сыр – 100 г;
    молотые перцы по вкусу,
    домашний майонез или подобный ему соус.

    Для соуса:
    сырой желток яйца – 1 штука;
    масло подсолнечное – 50 мл;
    масло горчичное – 2 ст. ложки;
    горчица готовая – 1/3 ч. ложки;
    щепотка соли.

    Приготовление:

    Для приготовления соуса соединить желток, масло подсолнечное, масло горчичное, горчицу, соль. Ингредиенты перемешать в однородную массу и взбить до небольшого загустения. Лук нашинковать, яйца, сваренные вкрутую, картофель сырой и сыр натереть.

    На смазанный противень выложить круглые лепешки из сырого мясного фарша, посолить и поперчить. На каждую лепешку из фарша положить слой лука. Затем выложить слоями тертые яйца (сваренные вкрутую) и тертый сырой картофель.

    Последний слой начинки – это тёртый сыр. Каждый стожок полить 1 столовой ложкой соуса (или майонеза). Запекать стожки в разогретой духовке при 180-200 градусах около 30 минут. По желанию можно ещё раз посыпать сыром. Стожки – блюдо из мясного фарша – готово.

    Приятного аппетита!
    Стожки – блюдо из мясного фарша😍

    Ингредиенты:

    фарш мясной – 0,5 кг;
    яйца крутые – 3 штуки;
    лук репчатый – 2 головки;
    картофель – 2 штуки;
    сыр – 100 г;
    молотые перцы по вкусу,
    домашний майонез или подобный ему соус.

    Для соуса:
    сырой желток яйца – 1 штука;
    масло подсолнечное – 50 мл;
    масло горчичное – 2 ст. ложки;
    горчица готовая – 1/3 ч. ложки;
    щепотка соли.

    Приготовление:

    Для приготовления соуса соединить желток, масло подсолнечное, масло горчичное, горчицу, соль. Ингредиенты перемешать в однородную массу и взбить до небольшого загустения. Лук нашинковать, яйца, сваренные вкрутую, картофель сырой и сыр натереть.

    На смазанный противень выложить круглые лепешки из сырого мясного фарша, посолить и поперчить. На каждую лепешку из фарша положить слой лука. Затем выложить слоями тертые яйца (сваренные вкрутую) и тертый сырой картофель.

    Последний слой начинки – это тёртый сыр. Каждый стожок полить 1 столовой ложкой соуса (или майонеза). Запекать стожки в разогретой духовке при 180-200 градусах около 30 минут. По желанию можно ещё раз посыпать сыром. Стожки – блюдо из мясного фарша – готово.

    Приятного аппетита!

  • Love the video and recipes!. However the music was annoying. I saw you ask that in some other video so here is my input. No music, it doesn't add anything to the video.

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