https://www.youtube.com/embed/BrtHl1wa_Jc
hey y'all!
welcome back to my channel if you are new here my name is kayla and welcome
so today's meal prep is all about fighting inflammation
we're going to be including lots of anti-inflammatory foods today
and you know whether you deal with inflammation or not this meal prep is
really great for everybody because it's super healthy
it's immune boosting and it can even help to reduce
bloat really fast so if you feel bloated all the time
or maybe you just had a bad week of eating and you want to get rid of that
bloat and that water weight really fast this meal prep is also great for that
but chronic inflammation is a huge problem today
so that's why you want to make sure you're including lots of
anti-inflammatory foods into your daily diet and at the same
time you want to make sure you're eliminating
pro-inflammatory foods and so i went ahead and created a pdf guide for this
meal prep menu just like i did with the weight loss meal prep
and this menu is for a full five day work week in the guide you're gonna get
all the recipes that you see in today's video as well as a grocery shopping list
just to make your life easier and i also included a list of
anti-inflammatory foods that you can start to incorporate into
your daily diets as well as a list of pro-inflammatory foods that you want to
start to eliminate from your diet and the link for this pdf guide
will be listed in the description box below now keep in mind that this meal
prep is specifically for fighting
inflammation and even reducing bloating if you're just looking to lose
weight and counting your macros i already have several meal prep videos
just for weight loss so i will link my healthy meal prep
playlist for y'all uh in the description box below and by
the way if you're enjoying my healthy meal prep series
be sure to give this video a thumbs up to let me know alright let's jump into
the video and get started so to start your mornings off i recommend drinking a
lemon ginger tonic you're just gonna take some
fresh ginger root and grate about one inch of it now ginger is extremely
good for fighting inflammation and improving digestion and then i just
squeeze the juice from the ginger through my fingertips into a small glass
and then i also add the juice from half of a lemon now lemons also have
anti-inflammatory properties plus it just makes the drink taste
a whole lot better trust me add some water and just sip on this drink
throughout the morning now for breakfast this week i'm gonna
have my turkey sausage apple hash for three days and then the other two
days i'm gonna have my tropical turmeric detox smoothie so let's start by
prepping the breakfast hash in a large skillet over medium heat i'm
going to add one pound of ground turkey now i'm using 85
lean so i don't have to add any oil but if you're using 90
lean or higher i would recommend adding about 1 tablespoon of coconut or avocado
oil and just cook that until it's about 90 percent done and while that's cooking
i'm gonna remove the skin from two sweet potatoes
and cut them into small cubes you're gonna need about two cups of cubed sweet
potatoes then i'm gonna cut one zucchini now i
like to slice them first and then cut them into smaller pieces and lastly i'm going to chop one fuji
apple into small pieces as well now you can use any variety of
apples for this but i find that the fuji and the honey crisp taste the best with
this recipe now once the ground turkey is about 90
done go ahead and add in half a teaspoon of dried sage
half a teaspoon of dried thyme half a teaspoon of cinnamon
and some high quality sea salt to taste give that a good mix and just continue
to cook for a few more minutes until it's fully browned
and then transfer that to a bowl and in the same skillet i'm going to add one
tablespoon of coconut oil along with the cubed sweet potatoes
now be sure to toss those potatoes to make sure that they're fully coated with
the oil add a lid and let those cook for about
10 minutes stirring occasionally because you want to avoid burning the potatoes
and you want to cook them until they're soft enough to poke them with a fork
but not too soft and then add in the zucchini give that a good mix and cook
that for another five minutes or so and then lastly add in the apples and
continue to cook that until it reaches your desired texture personally i like
mine to be pretty soft now let's add in half a teaspoon of
ground ginger half a teaspoon of thyme one teaspoon of cinnamon and some sea
salt and pepper to taste mix that all up and then let's add the
ground turkey back into the skillet stir that all together until it's fully
combined and at this point you can check the
seasonings just to make sure they're to your liking
and you can adjust them if necessary and now i'm just going to transfer the
breakfast hash to my glass milk wrap containers which i will
link my favorite meal prep containers for y'all in the description box below
but this breakfast recipe is a great way to sneak in some veggies and some fiber
first thing in the morning and sweet potatoes actually contain
choline which has anti-inflammatory properties
and for the tumeric smoothie i like to prep them with my reusable freezer bags
which i do have a smoothie meal prep video showing y'all how to use these
so in each bag i'm going to add half a cup of mango
fresh or frozen is fine half a cup of pineapple
half a cup of carrots two tablespoons of hemp seeds one scoop
of collagen protein powder and one inch of peeled fresh turmeric
root which of course is the star ingredient because the curcumin in the
turmeric has super powerful anti-inflammatory
properties and then when you're ready to blend just dump
all the ingredients into the blender add some water or nut milk and blend it up
now i know this smoothie is not a fall inspired smoothie but it's so
good at fighting inflammation and it tastes delicious
that i had to include it in this meal prep and just that fast your breakfast
meal prep is done and moving on to lunch we're
going to be having my butternut squash salmon patties along with some sweet
potato fries all right let's prep the sweet potato
fries first go ahead and peel three sweet potatoes
and then cut them into about 1 4 to 1 half inch thick fries
similar to this and it doesn't have to be perfect as long as they're about the
same thickness and by the way a little trick
to get the best tasting sweet potato fries
is to soak them in cold water for about 30 minutes this is going to help to
remove any excess starch which yields a better texture and
a better taste in my opinion and while those are soaking let's prep the salmon
patties and these are super easy to make first you'll want to
steam some butternut squash now you can use fresh or frozen butternut
squash and just steam it until it's super soft
you're also going to need to chop up some fresh green onion and once the
squash is done it's as simple as mixing everything in a bowl
starting with 24 ounces of wild cult salmon and i'm just going to be using
canned salmon today to speed things up but you can also use fresh baked salmon
just make sure that it's wild called to get the highest quality
but salmon is a great source of omega-3 fatty acids
which helps to fight inflammation next let's add 1 4 cup of coconut flour half
a cup of the butternut squash that i've already
mashed up 1 4 cup of chopped green onion 1 teaspoon of garlic powder 1 tablespoon
of coconut aminos and this is a healthier
alternative to soy sauce now you can use soy sauce in this recipe
just make sure that it's organic because most soy in america
is genetically modified but don't skip out on this because this
really takes the flavor to the next level two teaspoons of dijon mustard
some sea salt and pepper to taste and lastly four eggs go ahead and mix
that all up until everything is fully combined
and then roughly separate that mixture into 10 equal parts
go ahead and roll it into a ball and then flatten it into a patty shape onto
a lined baking sheet and just repeat that process until all
of the mixture is gone then you're just gonna bake the patties
at 350 degrees fahrenheit for about 25 to 30 minutes or
until the patties are firm and once the patties are done i like to brown them a
bit in some coconut or avocado oil but this
step is completely optional and going back to
the sweet potatoes make sure you give them a good rinse and
then pat them dry and in a large mixing bowl i'm going to
add the sweet potato fries along with one to two tablespoons of
melted coconut oil some black pepper garlic powder and
paprika and just toss those until the fries are fully coated with the oil and
the seasonings and now add the fries to a lined baking
sheet and then bake them at 425 degrees fahrenheit
for 15 minutes tossing them halfway through baking
and then bake them another 10 to 15 minutes or until they're slightly
browned around the edges and once the fries are done go ahead and
add some high quality sea salt and now it's time to assemble our meal
prep containers first i'm going to add some fresh spinach
just to get in some extra greens and then top that off with two salmon
patties in each container and then add the sweet potato fries on the side
and lunch is fully prepped this lunch recipe is so simple to put together
but it's full of flavor and it'll keep you full for hours
for dinner i'm making this delicious nourishing turmeric
golden soup recipe and it's actually not my recipe it's from joy over at joya's
health so i will leave her blog linked for y'all below
but it's full of anti-inflammatory ingredients
it's nourishing comforting and it's just a great
fall and winter soup recipe so the first thing i like to do is get all of my
vegetables ready so i'm going to chop up one onion
and onions actually contain a flavonoid called quercetin
that has super powerful anti-inflammatory properties
i'm also going to chop up three carrots which of course we all know contains
beta-carotene which is also an anti-inflammatory
then i'm going to chop up two celery stalks
and lastly one butternut squash now the easiest way to cut a butternut squash is
to cut off the ends first and then cut off the larger portion
where the seeds are and then use your knife to cut the skin
off and then go ahead and cut it into cubes and don't forget to save the seeds
because you can actually roast them in the oven just like you would pumpkin
seeds and in a large soup pot i'm gonna add
one tablespoon of coconut oil along with the chopped onions and i'm
just gonna saute those onions for about five to ten minutes and then let's add
in the chopped carrots and celery mix that all up just to make sure that
the vegetables are coated with the oil and let those cook for about five more
minutes and then let's add in some spices
starting with one tablespoon of cumin one to two tablespoons of ground
turmeric one teaspoon of ground ginger and some
sea salt and pepper to taste go ahead and give that a good mix and
just continue to cook that for another two to three minutes
next i'm gonna add in about five to six cups of low sodium
vegetable broth along with the cubed butternut squash
and by the way i didn't add in all of the squash because the butternut squash
that i was using was really big so i just saved some that i'll probably
steam or roast later on in the week all right so let's give that a good mix
and bring that to a soft boil then add in 1 4 cup of dried quinoa and
fun fact about quinoa is that it's actually not a grain
it's a seed and it's naturally gluten free go ahead and reduce
that soup to a simmer and let that cook for another 15 minutes or until the
quinoa is fully cooked at this point you want to check to make
sure that the vegetables have softened and if they have go ahead and add in one
whole can of full fat coconut milk and this is going to make the soup
super creamy and extra delicious now at this point if you want to add more
spices or seasonings feel free to do so and one thing that i'm going to add in
that's not in the original recipe is some organic chicken so i just baked
two chicken breasts seasoned them a little bit with sea salt
pepper paprika and garlic and then just shred that up into
bite-sized pieces and add that into the soup
now of course this is optional but i personally wanted to add in some extra
protein all right so the soup is done and now i'm just gonna transfer it to my
meal prep containers and by the way you can freeze this soup
for up to three months and it will last up to a week in
the refrigerator but this soup is so good it's so filling and it's
full of anti-inflammatory ingredients and the last thing i'm going to prep is
my dairy-free chocolate gelatin pudding and i'm just going to have this
as a snack throughout the week so in a small bowl i'm going to add 1 4 cup of
canned full fat coconut milk along with one tablespoon of gelatin powder
and the collagen in gelatin can help to decrease inflammation
eliminate joint pain improve digestion and so much more gelatin is honestly a
miracle food so we're just gonna let that bloom and
while that's blooming let's add the remaining coconut milk
from the can into a small saucepan over low medium heat
along with three to four tablespoons of cacao powder and just whisk that until
most of the lumps are gone and then i'm gonna add in a sweetener
you can use whatever sweetener you want i'm gonna use two and a half tablespoons
of monk fruit half a teaspoon of vanilla extract and a
pinch of sea salt and just continue to whisk that until
it's extra smooth and by now your gelatin mixture should have bloomed
and it should look something like this so just go ahead and add this mixture to
your saucepan and continue to mix that until it's extra smooth
and then just pour this mixture into a bowl or into individual containers
and refrigerate that for at least two hours to let it thicken up
after it has thickened i'm going to transfer it to my individual containers
top it off with some unsweetened shredded coconut and some chopped
walnuts just to give it an extra crunch and your snack meal prep is done and
there you have it anti-inflammatory meal prep for a full five-day work week
my fridge is stocked and ready to go and by the way even if you don't have time
to prep this entire menu i highly encourage you to try at least
one of these recipes because they're all so delicious
and they're so good for you all right y'all that is it for today's
video don't forget to go download the pdf guide for this meal prep menu
it's linked for y'all in the description box below and of course
share this video with your friends and your family so that y'all can meal prep
together and that way y'all can hold each other
accountable of course if you enjoyed this video and you're enjoying my entire
healthy meal prep series be sure to give this video a thumbs up
hit that subscribe button below if you haven't subscribed yet but that's it for
today i'll see y'all in the next video bye
