foreign hello YouTube fam welcome back to my channel on today's video we are going to meal prep together so today's meal prep Sunday I'm going to walk you guys

大家好，YouTube家人，欢迎回到我的频道。在今天的视频中，我们要一起做meal prep，所以今天是meal prep周日，我要带你们

through how I meal prep how I set myself up for the week with a bunch of healthy meals that you can make at home I find

了解我如何meal prep，我如何为一周准备一堆你可以在家做的健康餐。我发现

meal prepping to be something so amazing I feel like I've gotten it pretty down pat at this point I've been doing it for around two years I don't do it every

meal prep是如此令人惊叹的事情，我觉得我现在已经掌握得很好了，我已经做了大约两年了，我不是每个

single Sunday but when I do it literally saves me so much time throughout the week to just have these healthy foods already prepared already ready to go in

周日都做，但当我做的时候，它真的为我节省了整周的时间，只是有这些健康食物已经准备好了，已经可以在

my fridge and so I'm going to explain to you guys what I do to prepare myself to meal prep what I get at the store and

我的冰箱里，所以我要向你们解释我做什么来准备meal prep，我在商店买什么，然后

then how I actually am meal prep just for context I live with my boyfriend Pedro and so whenever I we've been living together for a little

我实际上如何meal prep。只是作为背景，我和我的男朋友Pedro住在一起，所以每当我，我们已经住在一起了

over a year now and so whenever we buy groceries we always buy a little bit larger quantities sometimes it doesn't last us a whole week so we've had to

一年多了，所以每当我们买杂货时，我们总是买稍微多一点的数量，有时它不够我们吃一整周，所以我们不得不

kind of learn over time as to like what's the right amount of food to buy but for today's meal prep I will be meal prepping for two people but if you do

随着时间的推移学习，就像买多少食物是合适的，但对于今天的meal prep，我将为两个人meal prep，但如果你做

this meal prep just for one person it'll 100 last you the whole week or you could just pick a few of the things that I'll

这个meal prep只给一个人，它100%够你吃一整周，或者你可以只选择一些我会

show you that you might want to make and then the second thing that I wanted to share which is a little bit of a different way that I personally meal

展示给你的，你可能想做的，然后第二件我想分享的事情，这是一个有点不同的方式，我个人meal

prep is a lot of the times when people meal prep they'll go and they'll make like a set Bowl already pre-made already like with the rice with the chicken with

prep是，很多时候当人们meal prep时，他们会去做，他们会做一个已经预制的set Bowl，已经像有米饭、有鸡肉、有

whatever so they'll just like already have these preset combinations of food the way I meal prep is a little bit different what I do is I pick a few

无论什么，所以他们只是已经有这些预设的食物组合。我meal prep的方式有点不同，我做的就是选择几个

different proteins a few different vegetables and a few different sources of carbs or starches and I meal prep each of those separately so let's say I

不同的蛋白质，几个不同的蔬菜，几个不同的碳水化合物或淀粉来源，然后我分别meal prep每一个，所以假设我

make some grilled chicken some salmon some tilapia p.m and then I make sweet potato rice lentils and then broccoli cauliflower brussels sprouts maybe one more thing I'll have them in pretty much

做一些烤鸡肉、一些三文鱼、一些罗非鱼，然后我做红薯、米饭、扁豆，然后西兰花、花椰菜、球芽甘蓝，也许还有一个，我会把它们放在

separate containers in the fridge and so throughout the week when I'm figuring out what I want to eat I then mix and match those things so that I can have

冰箱里几乎分开的容器里，所以整周当我弄清楚我想吃什么时，我会混合搭配这些东西，这样我可以有

more diversity in what I eat I personally don't really like repeating meals and anyone who follows me on Instagram knows I love nourish bowls so

更多我吃的多样性。我个人不太喜欢重复的餐食，任何在Instagram上关注我的人都知道我喜欢nourish bowls，所以

I love picking a base of like let's say arugula and then just figuring out which of these toppings do I want to put in it

我喜欢选择一个基础，比如芝麻菜，然后只是弄清楚我想把哪些这些配料放进去

so that's kind of how I go about it now I'm gonna start walking you guys through my process so the first thing that I did

所以这就是我如何做的。现在我要开始带你们了解我的过程，所以我做的第一件事

which is actually really great if you do it before you leave for the grocery store just because it'll help you get a better sense of what you already have

这实际上真的很好，如果你在去杂货店之前做，只是因为它会帮助你更好地了解你已经有什么

because that's going to change every week because I just went through my fridge and I wrote down what I do have in my fridge and then I also wrote down

因为那每周都会改变，因为我只是检查了我的冰箱，我写下了我冰箱里有什么，然后我也写下了

what I need to buy that's kind of like what I'm needing to get and this is just gonna help me stay a lot more organized

我需要买什么，这有点像我需要得到的，这只会帮助我保持更有条理

because when I go to Trader Joe's I end up buying buying so many things that I maybe don't even need or have space for at home you can buy pretty much all of

因为当我去Trader Joe's时，我最终买了买了这么多东西，我可能甚至不需要或在家里没有空间。你可以在几乎任何

these ingredients at any grocery store it doesn't have to be Trader Joe's it doesn't have to be Whole Foods it could literally be any grocery store I

杂货店买到这些配料，不一定是Trader Joe's，不一定是Whole Foods，它可以是任何杂货店。我

typically will buy proteins and then produce like vegetables potatoes that kind of thing other days I'll have to get like milk or yogurt or things like

通常买蛋白质，然后农产品，比如蔬菜、土豆，那种东西。其他日子我必须买像牛奶或酸奶或

that like for those things I tend to prefer certain brands like I love for example the milk almond milk but they don't have that at Trader Joe's so I

那样的东西，对于那些东西，我倾向于偏好某些品牌，比如我喜欢，例如，牛奶杏仁奶，但Trader Joe's没有，所以我

would usually then buy the milk on a separate day or I would buy it as I need to throughout the week so that is everything let's go to Trader Joe's I

通常会在另一天买牛奶，或者我会在整周需要时买，所以这就是一切。让我们去Trader Joe's。我

will bring you with me I will show you everything I buy and how much it was and then we'll get to meal prepping airpod fell in the middle of the streets

会带你们和我一起，我会向你们展示我买的所有东西和它花了多少钱，然后我们会开始meal prep。airpod掉在街中间了

at my favorite place Trader Joe's on Sunday sometimes maybe it's so fast but coming at like 9 10 a.m is literally the game changer because not always they're

在我最喜欢的地方Trader Joe's，在周日，有时也许很快，但在早上9点10点左右来真的是改变游戏规则，因为不总是它们

not so full but also everything is stocked up like look at this thank you foreign quite happy for me to carry by myself and I also want to be mindful of time

不那么满，但所有东西都备货充足，就像看这个，谢谢。相当高兴我自己能拿，我也想注意时间

because I do have to be at the museum by 2 30 and it's already 10 30 but that was literally in and out with a grocery list

因为我必须在2:30到达博物馆，现在已经10:30了，但有了购物清单，真的就是进进出出

it helped so much I didn't feel like I had distractions I didn't feel the call into like bruise all the other aisles so I got there at 1008 and I left by 10.

它帮助太大了，我不觉得我有分心，我不觉得被叫到像撞到所有其他过道，所以我10:08到达，10:28离开。

28 so 20 minutes I'm back from Trader Joe's so let me show you guys everything that I grabbed as I said in the Uber literally so game

所以20分钟。我从Trader Joe's回来了，所以让我向你们展示我抓的所有东西，就像我在Uber里说的，真的如此改变游戏

changing literally so game-changing to Simply write a list which takes almost exactly a minute of everything you already have in your fridge and what you

规则，真的如此改变游戏规则，只是简单地写一个清单，几乎正好一分钟，列出你冰箱里已经有的所有东西和你

need because it helps you be a lot more efficient with your time more in and out less stressed out of the grocery store just so many benefits to doing that

需要什么，因为它帮助你更有效地利用时间，更多进进出出，在杂货店压力更小，只是做那件事有这么多好处

highly recommend it I did grab just like I want to save it was like four things that I didn't put in the list but that I

强烈推荐。我确实抓了，就像我想保存，就像四样东西，我没有放在清单上，但我

thought would be cool to add in here's everything that I bought so in terms of fruits I got bananas because this is literally my pre-workout snack every day

觉得会很酷加进去。这是我买的所有东西，所以就水果而言，我买了香蕉，因为这真的是我每天运动前的零食

lemons which are so versatile blackberries raspberries and blueberries which I always buy organic butternut squash one Japanese sweet potato and then for proteins I got lentils asheries

柠檬，它们如此多用途，黑莓、覆盆子和蓝莓，我总是买有机的，一个冬南瓜，一个日本红薯，然后对于蛋白质，我买了扁豆、鸡蛋

eggs which I've never actually seen at Trader Joe so I'm really happy that they had it chicken for vegetables as as you can see it's the majority of what I buy

，我在Trader Joe's实际上从未见过，所以我真的很高兴他们有。鸡肉。对于蔬菜，正如你们看到的，这是我买的大部分

so I have the arugula green beans some Tomatoes an onion two cauliflower heads one big broccoli two brussels sprouts grabbed cottage cheese and then cucumbers radishes which is something I

，所以我有芝麻菜、青豆、一些西红柿、一个洋葱、两个花椰菜头、一个大西兰花、两个球芽甘蓝，抓了白干酪，然后黄瓜、萝卜，这是我

normally don't buy that I want to put in my salads and stuff zucchini got one pack of rice cakes now that everything's here I'm gonna put away

通常不买的东西，我想放在我的沙拉和东西里。西葫芦。买了一包米饼。现在所有东西都在这里了，我要收起来

my eggs the cottage cheese coconut oil and the rice cakes except in the meal prep is I'm basically going to take all the vegetables and I'm

我的鸡蛋、白干酪、椰子油和米饼，除了在meal prep中，我基本上要拿所有蔬菜，我要

going to clean them for example the zucchini lemons the potato things like this I'm just gonna wash them like with my hands while I do that I'm gonna have

清洗它们，例如西葫芦、柠檬、土豆，像这样的东西，我只是用手洗它们，当我这样做时，我要有

the other vegetables like the broccoli the Brussels sprouts the cauliflower soaking in some filtered water with vinegar which just helps clean the produce make sure it's just like fresh

其他蔬菜，比如西兰花、球芽甘蓝、花椰菜，浸泡在一些过滤水和醋中，这有助于清洁农产品，确保它只是新鲜

and properly washed that's a little trick that I've done for basically my whole life and I'm going to make pretty much everything in the oven and in the

和正确清洗。这是我基本上一生都在做的小技巧，我要在烤箱和

airfryer though I will make a couple of things on the stove top like the chicken and the green beans the airfryer especially is literally a game changer

空气炸锅里做几乎所有东西，虽然我会在炉子上做几样东西，比如鸡肉和青豆。空气炸锅特别是真的改变游戏规则

for meal prepping because it's so fast like you can make food so quickly in the airfryer and it's just so efficient it saves you so much time

对于meal prep，因为它如此快，就像你可以在空气炸锅里如此快地做食物，它只是如此高效，它为你节省了如此多的时间

foreign foreign all right all the things are basically kind of ready so I soaked the main veggies that I'm gonna prep first I still have to soak the radishes the

好吧，所有东西基本上都准备好了，所以我浸泡了我要先准备的主要蔬菜。我还必须浸泡萝卜，

washed the lemons the zucchini the Cucumber potato banana everything here all that everything is already been soaking for a few minutes I'm gonna go in reverse order so whatever I soaked

洗了柠檬、西葫芦、黄瓜、土豆、香蕉，这里所有东西，所有那一切已经浸泡了几分钟。我要按相反的顺序做，所以无论我先浸泡什么

first I'm gonna start pouring it into this over some water from the sink rinsing it and then adding it back into the bowls where I'm going to season them

，我要开始把它倒进这个，在水槽上倒一些水，冲洗它，然后把它加回碗里，我要在那里调味它们

and then I'm gonna start air frying and roasting and once everything is air frying and roasting then I'm going to soak the rest of the veggies wash the

然后我要开始空气炸和烤，一旦所有东西都在空气炸和烤，然后我要浸泡剩余的蔬菜，洗

fruits and then make the chicken and prep the other stuff which reminds me I have two of these salmon so I guess I'll just defrost those two and then

水果，然后做鸡肉，准备其他东西，这提醒我，我有两条这些三文鱼，所以我想我只解冻这两条，然后

have some tilapia fillets so I think I'm just gonna defrost four of them and make them all ready because why not and my Frozen fish I usually buy from Whole Foods last

有一些罗非鱼片，所以我想我只解冻四条，让它们都准备好，因为为什么不呢。我的冷冻鱼我通常从Whole Foods买。最后

thing I'm going to defrost is some green peas these are great to throw in salads bowls just some extra fiber and protein so I'm going to make this in the

我要解冻的是青豆，这些很适合扔进沙拉碗里，只是一些额外的纤维和蛋白质，所以我要在

stovetop once I'm cooking once everything else is kind of cooking because it's really quick to make all right so now we start cooking so the

炉子上做这个，一旦我在做饭，一旦所有其他东西都在做饭，因为它真的很快做。好吧，所以现在我们开始做饭，所以

first thing that I did was take the Brussels sprouts that were soaking in the vinegar and wash them and just pour them over some water same thing with the

我做的第一件事是拿在醋中浸泡的球芽甘蓝，洗它们，只是把它们倒在水上，和

broccoli and the tomatoes and I laid the tomatoes out to dry after that I also added the proteins to a bowl and just started defrosting them under some water

西兰花和西红柿一样，我把西红柿摊开晾干。之后，我也把蛋白质加到一个碗里，只是开始在水下解冻它们

and then we got to seasoning so I seasoned my broccoli with coconut aminos olive oil paprika and salt and then I also just went ahead and coated them

然后我们开始调味，所以我用椰子氨基、橄榄油、辣椒粉和盐给我的西兰花调味，然后我也只是继续用我的手很好地

really well with my hands and made sure to start off with that in the airfryer because it was the shortest one so 11 minutes at 400 Fahrenheit and then I

涂上它们，确保从空气炸锅开始，因为它是最短的，所以400华氏度11分钟，然后我

started cutting the Brussels sprouts this kind of takes a little while so I basically slice them in half and then I kind of sliced them like this into small

开始切球芽甘蓝，这需要一点时间，所以我基本上把它们切成两半，然后我像这样把它们切成小

little pieces and I then seasoned everything the seasoning is pretty similar to the broccoli so I did coconut aminos olive oil salt paprika cumin which I love and garlic powder and again

小块，然后我调味所有东西。调味料和西兰花非常相似，所以我做了椰子氨基、橄榄油、盐、辣椒粉、我喜欢的孜然和大蒜粉，再次

coat it with your hands and I let that be and started on with my potatoes I preheated the oven to convect roast at 380 Fahrenheit more or less and then I

用你的手涂上它，我让它那样，然后开始我的土豆。我预热烤箱到对流烤，大约380华氏度，然后我

started slicing the potatoes in round pieces and then I stacked them and cut them in half and added them all to a tray with some aluminum foil and I love

开始把土豆切成圆片，然后我把它们堆起来，切成两半，把它们都加到一个托盘上，用一些铝箔，我喜欢

the sweet potato recipe it's so simple just olive oil salt and cinnamon coated all of that and added that to the oven at that point the broccoli was pretty

红薯食谱，它如此简单，只是橄榄油、盐和肉桂，涂上所有那一切，把它加到烤箱里。那时西兰花已经

much ready so I took it out of the airfryer and stored it into my Tupperware and then added the Brussels sprouts and air fried that for around 16

差不多了，所以我把它从空气炸锅里拿出来，储存到我的Tupperware里，然后加了球芽甘蓝，空气炸了大约16

minutes if you need a little bit more time you can always add it to after those veggies were done I did the same thing with rinsing the cauliflower and

分钟。如果你需要多一点时间，你总是可以加。那些蔬菜完成后，我对花椰菜做了同样的事情，冲洗它，然后

then I went on to season that this is also one of my favorite recipes super simple but delicious you just need to use the right seasonings so I did olive

我继续调味它。这也是我最喜欢的食谱之一，超级简单但美味，你只需要使用正确的调味料，所以我做了橄榄

oil Green Goddess seasoning which is optional salt turmeric paprika pepper garlic powder and the juice of one whole lemon which is literally a game changer

油、Green Goddess调味料，这是可选的，盐、姜黄、辣椒粉、胡椒、大蒜粉，和一个整个柠檬的汁，这真的改变游戏规则

to make your cauliflower extra crispy so I just let that be while the Brussels sprouts were in the air fryer and in the meantime since I had freed up one of the

让你的花椰菜特别脆，所以我只是让它那样，而球芽甘蓝在空气炸锅里，同时，由于我释放了其中一个

largest bowls I added my kale to some filtered water with the vinegar wow that was all cooking so the potatoes were in the oven the Brussels sprouts

最大的碗，我把我的羽衣甘蓝加到一些过滤水和醋中。哇，那都在做饭，所以土豆在烤箱里，球芽甘蓝

were in the air fryer I started on to my next baked veggie dish which was a zucchini dish so I sliced up two zucchinis and added them to a tray with

在空气炸锅里，我开始我的下一个烤蔬菜菜，这是一个西葫芦菜，所以我切了两个西葫芦，把它们加到一个托盘上，用

aluminum foil and then I added some red onions which I had already chopped before but you can chop your onions in a moment and I added some cabbage as well

铝箔，然后我加了一些红洋葱，我之前已经切好了，但你可以一会儿切你的洋葱，我也加了一些卷心菜

and all of the seasonings listed on screen and then I added that as well into the oven at Quebec roast 380 Fahrenheit and just kind of let it be

和屏幕上列出的所有调味料，然后我也把它加到烤箱里，对流烤380华氏度，只是让它那样

and then I started on the next baked dish which was a butternut squash bake so easy I just used the pre-cut butternut squash I had bought seasoned

然后我开始下一个烤菜，这是一个冬南瓜烤，如此简单，我只是用我买的预切冬南瓜，调味

it and then added that tray to the oven and I realized the potatoes were ready so I took them out and stored them at that point the Brussels sprouts were

它，然后把这个托盘加到烤箱里，我意识到土豆已经好了，所以我拿出来储存了。那时球芽甘蓝

ready so I took them out of the airfryer and this is the key gotta add some hot honey some red pepper flakes and everything but the bagel seasoning to

已经好了，所以我从空气炸锅里拿出来，这是关键，必须加一些热蜂蜜、一些红辣椒片和everything but the bagel调味料到

your brussels sprouts for the best freaking combination in this world and shake it up so everything gets coated that was ready so then I air fried the

你的球芽甘蓝，这是这个世界上最好的组合，摇一摇，这样所有东西都被涂上了。那已经好了，然后我空气炸了

cauliflower which was already prepped for around 20 minutes this one takes a little bit longer so while the cauliflower was cooking the rest of the veggies were in the oven I

花椰菜，它已经准备好了，大约20分钟，这个需要一点更长时间，所以当花椰菜在做饭时，剩余的蔬菜在烤箱里。我

then started onto the green beans I rinsed them which they were already soaking it just didn't show that on screen and then I cut the ends off and

然后开始青豆，我冲洗了它们，它们已经在浸泡了，只是没有在屏幕上显示，然后我切掉末端，

added them to a pan with water and some salt and waited for all of the water to boil so while that was kind of just

把它们加到一个平底锅里，加水和一些盐，等待所有水煮沸，所以当那只是

going in the stove top I started cleaning some of my kale so basically I would just take the kale add it to my salad spinner and basically dry it out

在炉子上进行时，我开始清洗我的一些羽衣甘蓝，所以基本上我只是拿羽衣甘蓝，把它加到我的沙拉旋转器中，基本上把它弄干

so that I could make my crispy kale chips so I added around half of the kale that I cleaned to a tray with aluminum added some olive oil salt and garlic

这样我可以做我的脆羽衣甘蓝片，所以我把我清洗的大约一半羽衣甘蓝加到一个托盘上，用铝箔，加了一些橄榄油、盐和大蒜

powder and coated it with my hands and then added that to the oven and the rest of the kale I just kind of let you know

粉，用手涂上它，然后把它加到烤箱里，剩余的羽衣甘蓝我只是让你知道

stay as it was so I could use later on for any salads at that point I also noticed that these veggies were done so I took them out and then I saw also that

保持原样，这样我以后可以用于任何沙拉。那时我也注意到这些蔬菜已经好了，所以我拿出来，然后我也看到

the water in the green beans had boiled off so I added salt garlic powder and some olive oil stirred that around and it was ready to go and then also took

青豆里的水已经煮干了，所以我加了盐、大蒜粉和一些橄榄油，搅拌一下，它已经准备好了，然后也拿了

out my butternut squash which was ready to go and stored that and then I got started with my proteins so I first did the salmon which was really easy you

我的冬南瓜，它已经准备好了，储存了，然后我开始我的蛋白质，所以我先做了三文鱼，它真的很容易，你

just take it out from the plastic you know covering once it's defrosted and then I added some garlic powder salt Green Goddess seasoning olive oil and

只是把它从塑料，你知道，覆盖物中拿出来，一旦它解冻了，然后我加了一些大蒜粉、盐、Green Goddess调味料、橄榄油和

lemon juice and added that to the oven this time I switched the oven setting to bake so I baked it at 350 for around 11

柠檬汁，把它加到烤箱里。这次我切换烤箱设置到烤，所以我350度烤了大约11

minutes 15 minutes kind of eyeballed it and got started with my chicken after I stored away my kale chips which are so quick in the oven by the way this is my

分钟，15分钟，有点目测，然后开始我的鸡肉，在我储存了我的羽衣甘蓝片之后，顺便说一下，它们在烤箱里如此快。这是我的

favorite chicken recipe my mom taught me it and it's so easy to make so so I just did lemon turmeric paprika garlic powder salt and pepper and added my chicken to

最喜欢的鸡肉食谱，我妈妈教我的，它如此容易做，所以我只是做了柠檬、姜黄、辣椒粉、大蒜粉、盐和胡椒，把我的鸡肉加到

a pan with a little bit of olive oil on medium heat and then took out my salmon before I forgot and while the chicken was cooking I cooked one side and

一个平底锅里，加一点橄榄油，中火，然后在我忘记之前拿出我的三文鱼，当鸡肉在做饭时，我煮了一面，

flipped it around and cooked the other side and while the other side was cooking I then just rinsed off my berries and laid them out to dry and

翻过来，煮另一面，当另一面在做饭时，我只是冲洗了我的浆果，把它们摊开晾干，

also got started with seasoning my tilapia which is pretty much all of the same exact seasonings as I used for the chicken and added the tilapia to a pan

也开始给我的罗非鱼调味，这几乎和我用于鸡肉的所有完全相同的调味料，把罗非鱼加到一个平底锅里

again with a little bit of olive oil and cook each side flipped it around until it got crispy and then that was ready so the tilapia is literally so easy and

再次，加一点橄榄油，煮每一面，翻过来，直到它变脆，然后那已经准备好了。所以罗非鱼真的如此容易，

after the second side of the chicken was cooked I added the other half of the lemon juice poked some holes of a fork and then stirred everything around so it

在鸡肉的第二面煮熟后，我加了另一半柠檬汁，用叉子戳了一些洞，然后搅拌所有东西，这样它

would soak up all that lemon juice and get really crispy and golden and just delicious I stored away the salmon the chicken and the Tilapia as

会吸收所有那柠檬汁，变得真的脆和金黄，只是美味。我储存了三文鱼、鸡肉和罗非鱼，

well as my berries and then everything was done it was kind of an organized chaos but it worked really well and took around three to four hours so here is

还有我的浆果，然后所有东西都完成了。这有点像有组织的混乱，但它真的很好用，花了大约三到四个小时。所以这里是

the finished product literally this is the largest meal prep I've ever done in my entire life so we got for proteins the turmeric tilapia salmon and a lot of

成品。真的，这是我一生中做过的最大的meal prep。所以我们有蛋白质：姜黄罗非鱼、三文鱼和很多

turmeric chicken washed and cleaned all of these berries and tomatoes and beets as well made some kale chips and also washed some kale for another salad I can

姜黄鸡肉，清洗和清理了所有这些浆果和西红柿，还有甜菜，做了一些羽衣甘蓝片，也洗了一些羽衣甘蓝用于另一个沙拉，我可以

make throughout the week and for my bowls I have two types of sweet potatoes so regular sweet potatoes and Japanese sweet potatoes a lot of green peas to

整周做。对于我的碗，我有两种红薯，所以普通红薯和日本红薯，很多青豆要

add to my bowls as well we got squash we got zucchini with cabbage and onions lots of crispy brussels sprouts broccoli green beans and turmeric cauliflower

加到我的碗里。我们还有南瓜，我们有带卷心菜和洋葱的西葫芦，很多脆球芽甘蓝、西兰花、青豆和姜黄花椰菜

this is the whole shebang I hope this helped you understand a little bit about my strategy on how our meal prep as you can see this took around

这是全部。我希望这帮助你们了解一点我的策略，关于我们如何meal prep。正如你们看到的，这花了大约

three to four hours but if you do it on a Sunday or I listen to like three or four podcasts it was so fun and I'm so

三到四个小时，但如果你在周日做，或者我听三四个播客，它如此有趣，我如此

excited to eat all this yummy food throughout the week so I hope you try this out let me know if it helped you drop any questions in the comments and

兴奋整周吃所有这些美味的食物。所以我希望你们试试这个，让我知道它是否帮助了你们，在评论中放下任何问题，

I'll see you guys in the next video

我会在下一个视频中见到你们