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Meal prep doesn’t have to be boring! I’m showing you how to meal prep proteins 4 different ways — easy weeknight dinners never tasted this good! 🍴
You’ll learn how to:
✅ Prepare proteins 4 ways in one go
✅ Keep your meal prep fresh
✅ Mix and match for endless dinner combos
✅ Reheat like a pro without drying your food
Make meal prep exciting again — Cooking with Anadi style 💪🍴
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0:00
Hey all, welcome back. As you may have
0:02
already seen from the thumbnail, today
0:04
we're doing a different kind of video,
0:07
not what you usually see on this
0:09
channel. Instead, I'm going to show you
0:11
how I eat off camera. See, time can be
0:14
short and just setting yourself up can
0:16
just make everything so much easier with
0:19
your job, with the recording, with the
0:22
editing, all of that can be made easy
0:24
with just a bit of planning. And that's
0:26
where the meal prepping comes really
0:29
handy because I kind of always want to
0:32
have tasty food that's as fresh as I can
0:36
have it. And sometimes the tastiest food
0:39
cannot be had super fresh all the time.
0:41
I can't cook on the spot all the time,
0:44
especially for things that need a ton of
0:47
work or things that just need a lot of
0:50
prep. Now, usually I either have some
0:52
cooked meat and then some marinated
0:55
meat. The cooked meats are great when
0:57
I'm in a rush, pre-workout,
0:59
post-workout, in between meetings or
1:00
calls. And then the marinated meats are
1:03
when I want something a bit more special
1:06
and I just want to pop it in the air
1:08
fryer as I do other things so I can
1:10
still get that complex deliciousness
1:14
that I'm looking for or that I'm
1:16
craving. So, I'm going to go over four
1:19
different types of protein meal prep.
1:21
And I usually do at least two of them
1:24
every week, usually on the weekends. Of
1:27
course, they don't last the full week.
1:28
So, I do like a refresher sometime mid
1:31
to late week, just so that there's
1:33
always something that's there for me to
1:36
make my life in the next couple of days
1:38
a bit easier so I can still get that
1:40
good food that I'm craving. So, let's go
1:42
over the first thing that most of you
1:44
think of when you think of meal prep.
1:46
When it comes to protein, chicken
1:47
breast, it is super convenient. I simply
1:51
season that with some salt, pepper. I
1:55
have some olive oil in this spray
1:56
bottle. So, none of that canned stuff.
1:58
It's not actually pressurized. Actual
2:00
good quality oil. Spray it on each side.
2:03
Seasoned on each side and then air fry
2:06
it until they're super nice, crispy,
2:10
golden brown, and juicy inside. Now,
2:12
here's what's super convenient. You can
2:15
get like a six-pack, eight pack, or a
2:17
12-pack. Cook in multiple batches and
2:20
put in the fridge what you're going to
2:22
eat in the next two to three days. And
2:25
put the cooked chicken breast in the
2:27
freezer for what you're going to need
2:29
later on. And usually I just plan a bit
2:31
ahead of time so that if I'm running out
2:34
of cooked chicken breast in the fridge
2:36
and I know I'm going to need some in the
2:38
next couple of days, just take out the
2:40
cooked chicken breast from the freezer,
2:43
pop it in the fridge, and it just
2:45
naturally defrosts overnight. And I'm
2:48
honestly super surprised by how well
2:50
cooked chicken defrosts. And it's so
2:53
much better than the cooked frozen
2:55
chicken that you can get at places like
2:57
Walmart. Of course, you can use the
2:59
chicken breast in things like salads.
3:01
You can make a chicken and rice. You can
3:03
make like an Indian sauce and pop the
3:06
chicken, just shred it up or dice it up
3:08
and put it in the sauce and just enjoy
3:10
it like that. And it's just the most
3:12
versatile and the most flexible way of
3:15
having chicken in any way that you want.
3:17
Now, you can find these recipes on what
3:19
to do with plain cooked chicken breast
3:22
because it really is a blank canvas for
3:24
what you want to eat. Now, before we get
3:27
to the next cooked protein that I
3:29
usually have on hand, let's talk about
3:31
the marinated ones because I'm very
3:33
fussy and I want good stuff. And the two
3:36
marinades that I've been doing lately
3:38
are either my tandoori chicken tikka
3:41
marinade or very recently my shawarma
3:45
chicken marinade. They're both very easy
3:48
to put together. Let's start with a
3:49
chicken tikka marinade. The full recipe,
3:52
by the way, including how to make butter
3:54
chicken, you can find down below. Now
3:56
for thighs, depending on how many
3:57
marinades I'm doing, usually one, but in
3:59
this video, two, I divvy it up. Make
4:04
sure you trim out any excess fat that's
4:06
on those thighs. Usually, some varieties
4:08
have a lot of fat. And then for the
4:10
shawama chicken marinade, I use an
4:12
assortment of spices. There is a recipe
4:14
out there, but no video, so let me know
4:16
if you want to see a video in action.
4:19
But essentially, that goes on top of the
4:21
chicken along with some olive oil. In
4:24
this case, this is a garlic oil in case
4:27
anybody in your family has some issues
4:30
with consuming garlic, actual garlic,
4:33
because it could be a FODMAP trigger for
4:36
them. So, you can make garlic oil, which
4:38
is actually FODMAP friendly. So, you can
4:40
either put garlic in here or put garlic
4:42
oil along with some lime juice and then
4:45
yogurt. Season it with salt and then
4:47
just give it all a really good massage.
4:49
You can keep in the fridge what you want
4:51
to have in the next 2 to 3 days and then
4:54
freeze the rest. Now for the chicken
4:56
tikka marinet, it's very easy if you
4:58
already have the ginger and garlic paste
5:00
on hand and I usually do have a batch of
5:04
gingergarlic paste just waiting for me
5:06
in the freezer. Check out how to make
5:08
that ginger and garlic paste down below
5:10
which you can add that on your thighs
5:12
along with some yogurt, some tei m which
5:15
is great for color and a bit of heat.
5:17
Some garam masala and some kassuri
5:19
matey. Kasuri matey is not in my
5:21
official recipe but actually works so
5:24
well and I think that recipe should have
5:26
a small update. Again, season that with
5:29
salt and this is another marinade ready
5:32
for you. These two marinades are
5:34
amazing. packed full of flavor and not
5:37
just massage them because these chickens
5:39
once cooked are great in either a sauce
5:43
for the case of the chicken tikka or for
5:45
the case of the shawarma chicken great
5:48
in a shawarma of course a rice bowl you
5:50
can make wraps the chicken tikka as well
5:52
there just so many ways to have these
5:55
beautifully marinated chickens I just
5:57
simply air fry them these thighs really
5:59
hit the spot they're so packed full of
6:01
flavor especially once you've let them
6:03
marinated for the time that they
6:05
deserve. And then at the end comes the
6:08
last and final cooked meat that I
6:10
usually have on hand, which is going to
6:12
be my taco style beef. And that is truly
6:16
delicious because you can have it in a
6:18
taco bowl, you can put it in a burrito.
6:20
Hell, put it in a breakfast burrito and
6:22
especially
6:24
have it in tacos, have it in nachos. So
6:27
many ways to have it. There's enough fat
6:29
in the ground beef itself. this lean
6:32
ground beef, so there's no extra oil
6:33
needed. You can even drain the extra as
6:35
the meat starts to cook. I use my
6:38
homemade taco seasoning. As the meat
6:40
starts to brown, I just add that in
6:41
there along with some shallots or
6:44
onions. You can put some tomatoes in
6:46
there as well. Just let that really cook
6:48
out. Let the flavors melt out. Put some
6:51
broth in there to create a bit of a
6:53
gravy. And then just slow cook this
6:55
while you do other things. And this just
6:57
turns out super well. You could put
6:59
garlic in here as well, but again, I
7:02
didn't end up putting it. It just
7:03
depends on my mood. And it's just so
7:05
flexible. This should also stay really
7:07
good in the fridge for the next 2 to 3
7:10
days. And that just gives a bit of
7:11
variety because you don't want to be
7:12
eating chicken all the time. It gets
7:15
boring for me and I need to keep that
7:18
palette um always excited. Now, of
7:21
course, I don't just meal prep proteins.
7:24
There are so many other elements that I
7:26
work on, including things like rice,
7:28
some Indian dishes that I make in large
7:30
batches and freeze for convenience, and
7:33
an assortment of veggies. Not as big of
7:37
a list, but there is a list. If you like
7:40
this video, let me know down below.
7:42
Parts two and perhaps part three as well
7:44
will be coming really soon. I hope you
7:47
all like this new format. It's
7:49
temporary, but something that I wanted
7:51
to share because I don't always eat the
7:53
way that you think I do based on what I
7:57
put out on my channel. I hope you knew
7:59
that, but now it's more obvious. Make
8:03
sure to follow me on Instagram because
8:04
you may see a better glimpse of what my
8:07
actual day-to-day looks like when I'm
8:09
not publishing videos on this channel.
8:12
Spread the word and I'll see you all on
8:14
the next