MED STUDENT MEAL PREP

@kikisamsel

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Italian Stuffed Peppers

Why it worked

The video provides practical, time-saving meal prep ideas tailored for a busy student lifestyle, which resonates with a broad audience seeking convenient and healthy food solutions.

Summary

The creator prepares a week's worth of meals, including Italian stuffed peppers, overnight oats, and flourless peanut butter banana muffins. The video demonstrates the step-by-step process for each recipe, highlighting ingredients and cooking methods.

Structure

1Introduction and stuffed pepper prep
2Cooking the stuffed pepper filling
3Assembling and baking stuffed peppers
4Making overnight oats
5Making peanut butter banana muffins

Original caption

Your weekly meal prep inspo 🫑✨ On The Menu ⬇️⬇️⬇️ Italian Stuffed Peppers: -5 bell peppers (any color!) -1/2 small red onion -2 or 3 minced garlic cloves -1.5lbs ground turkey -1 can diced tomatoes -1c marinara (I used @Yo Mama's Foods !!) -3/4c (dry) rice -spinach (measure with your heart) -1/4c cheese blend (asiago, mozz, parm or any one of those 3) inside the filling + more to top -1tsp onion powder, garlic powder -1.5-2T Italian seasoning -sprinkle red chili flakes Bake empty peppers for about 8-10 minutes at 350F to soften. Sauté veg in evoo for about 5 minutes before addding the turkey to brown. Add spices, then marinara & tomatoes, then rice, then spinach. After spinach wilts, add the cheese. Stuff the peppers, top with more cheese, and bake at 350F for 18-20 minutes (until cheese looks yummmm & peppers are soft enough) Overnight Oats: -1/2c oats -1/2c unsweetened vanilla almond milk -1T chia seeds -1T pbfit -1T vanilla protein powder -1T Greek yogurt -1/2T honey -pinch of salt -dash of vanilla extract Shake shake shake and put in fridge! Flourless PB Banana Muffins: (The usual recipe is doubled, but since it’s just me I only need 6 muffins and use these measurements) -1 ripe ripe ripe banana -1/2c creamy peanut butter -1T honey -2T 100% maple syrup -1/2tsp baking powder -1 egg Blend together, and add evenly to 6 muffin cups. Top with dark chocolate chips. Bake at 375 for 15-18 minutes, or until toothpick comes out clean. #mealprep #recipes #lunchideas #medicalstudent #healthymealprep

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Transcript

Hey guys, here's another week of meal prep as a med student. First up is stuffed peppers and I normally do these Mexican style but I decided to switch it up this week and go for Italian instead. First start by slicing off the tops of each pepper and cleaning out all the gunk inside and place on a baking sheet because these are going to go in the oven to soften while we get the rest of the filling ready. Make sure to save the pepper tops because you can use the leftover pepper in that to go in the rest of the filling. Next you're going to dice up half of one small red onion and about two to three minced garlic cloves. And you're going to sauté this for about five minutes before adding the ground turkey and any of the spices you like. Since it's Italian I did garlic powder, onion powder, Italian seasoning, and red chili flakes. Then add one cup of marinara. I used Yo Mama's Foods and I've really been loving them lately. And then add one can of drained diced tomatoes. Then add your cooked rice and give it a stir before adding a big handful of spinach to wilt down. Add more than you think because it literally turns into nothing. I found a three cheese blend that had parmesan, mozzarella, and asiago and that was screaming Italian to me so I used it for this recipe but you could get by with using any one of those three. I topped each pepper with some more cheese and baked at 350 for about 18 to 20 minutes. Next I made overnight oats because I'm not sure I'll have time to eat a hot breakfast every morning. These ended up being really good and super convenient to eat in the car on the way to school. I added oats, chia seeds, vanilla protein powder, salt, vanilla extract, honey, Greek yogurt, PB Fit, and unsweetened vanilla almond milk. Last but not least, I made these flourless peanut butter banana muffins. These used to be such a staple recipe for me and I don't know why I forgot about them but this ripe banana in my pantry just jogged my memory. In a blender you'll add the banana and peanut butter, honey, pure maple syrup, baking powder, and one egg. Top with dark chocolate chips and bake at 375 for 18 to 20 minutes. As always, the recipes will be in the caption below. Bye!