Meal Prep Hacks: Healthy and Flavorful Recipes in One Hour

This video features Josh, who shares his personal journey of weight loss and his goal to achieve a shredded physique while maintaining a healthy diet. He emphasizes the importance of flavorful and intentional meal preparation, debunking the myth that healthy food is boring and expensive. With the help of his expert friend Noor, they showcase three meal options: a jammy soft egg breakfast sausage sandwich, a Green Goddess salad with a fajita bowl, and teriyaki salmon skewers with a cabbage slaw. Josh also introduces his secret weapon, a sous-vide circulator, which simplifies the cooking process and ensures moist, flavorful protein. The video concludes with Noor tasting and approving the meals, highlighting their nutritional balance and deliciousness.

Author Icon

Our Summaries are written by our own AI Infrastructure, to save you time on your Health Journey!

How does this happen?

Key Insights:

  • Meal prepping doesn’t have to be simple and boring, you can make flavorful and healthy meals.
  • Using a sous-vide circulator can help cook proteins consistently and retain moisture.
  • Prepping white rice in a rice cooker or pressure cooker saves time and ensures perfect texture.
  • A Green Goddess dressing made with fresh herbs and nutritional yeast adds flavor to salads.
  • A fajita bowl with peppers and onions is a quick and easy option for lunch or dinner.
  • Breakfast options include a soft-boiled egg sandwich and homemade turkey breakfast sausage.
  • Teriyaki salmon skewers can be paired with white rice and a lemony slaw for a balanced meal.
  • The meal prep options provided offer a good balance of protein, carbs, and fats.
  • Taste testing with an expert confirms that the meals are delicious and meet nutritional needs.


Many of you don’t know what I’m about to tell you. We all know I’ve cooked my whole life. Here’s me cooking at five, and well, here’s me at 12. Look, that was a different Josh – bullied, depressed. I’m not going to give you the whole sob story. Alright, the point is, I was not at a healthy weight, if that’s not evident by looking at that image, thank you. Although I was an absolute Legend at World of Warcraft, don’t you forget it. By 16, I lost over a hundred pounds, so yes, hard work pays off. But here’s the goal: I want to take my fitness up a notch and get absolutely shredded.

While healthy food sucks and it’s expensive and blah blah blah blah blah, we’re gonna learn together and end those excuses today.

Okay, here’s what I don’t like about meal prep: people keep it way too simple. I get it, life is busy and you want to keep things basic and easy, but really? An egg cooked in a cup with a side of peanut butter and a cup of blackberries? No, we’re gonna fix that. And by „we,“ I mean me and my friend Noor, who is Jack and will beat you up. Noor’s gonna be our expert to guide us through this process and make sure that we make the most healthy meals we can with maximum flavor that fit your budget. By the end of this, Noor is going to approve or disapprove on whether our meals pass the health and fitness test.

Now, let’s talk about the meals. For breakfast, we have a Jammy soft egg breakfast sausage sandwich. For lunch or dinner, we have three options: a Green Goddess salad, a fajita bowl, and teriyaki salmon skewers with cabbage.

These meals are made with intention, it’s not just ingredients thrown together to meet your macros or whatever. But let’s talk about the more important factor. Here’s how you’re gonna do this in one hour. I have a secret weapon – it’s a sous-vide circulator.

Problem number one is that it’s hard to consistently eat healthy, usually because of moisture. Yes, that’s why people like fatty cuts of meat – if it’s juicy, it’s easy to eat. But if you have chicken breasts that are as dry as the Mojave Desert, well then that’s a lot harder to do, isn’t it? Problem number two is that cooking a lot of protein usually requires a ton of cleanup and time spent on a stove.

To eliminate both of these problems, I did five pounds of protein for the whole week. You can choose chicken breast or pork tenderloin, or a mix. Simply season the protein, vacuum seal it, and cook it in a sous-vide bath at 150°F for 50 to 55 minutes.

While the protein is cooking, you can make a batch of white rice. Rinse the rice, add it to a rice cooker with water, and cook it for about 35 minutes.

Next, make the Green Goddess salad dressing by blending toasted almonds, nutritional yeast, garlic, basil, spinach, and olive oil. Season to taste and coat iceberg lettuce and grape tomatoes with the dressing.

For the fajita bowl, sauté red and green bell peppers, and a sweet onion. Season to taste and cook until lightly charred and cooked through. Make a sauce with parsley, garlic, water, soy sauce, olive oil, and lemon juice.

For the breakfast sandwich, cook soft-boiled eggs for 6 minutes and 30 seconds, and make turkey breakfast sausage with ground turkey, sage, onion powder, garlic powder, salt, cayenne powder, and black pepper. Cook the patties in a skillet until browned and fully cooked. Toast the bread and assemble the sandwich with the eggs and patties.

For the teriyaki salmon skewers, make a sauce with vinegar, water, soy sauce, sesame oil, honey, ginger, cornstarch, and garlic. Grill the salmon skewers, brush them with the sauce, and rotate on the hot side to get a sticky glaze.

Finally, make a lemony slaw with thinly sliced green cabbage, green onions, salt, and lemon juice.

Package the meals with the cooked protein, rice, and slaw. Each meal contains a balanced amount of protein, carbs, and fats.

According to our expert, Noor, the meals are delicious and meet the health and fitness requirements. In about one hour, you have a week’s worth of prepped meals that are flavorful and healthy. So, no more excuses. It’s time to take control of your fitness journey.