Healthy Family Meal Prep for the Week! - Mind Over Munch

Here’s a healthy meal prep for the week for a family of 4! Get creative with slow cooker meals, sheet pan dinners, freezer sandwiches, and bulk overnight oats!
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STUFF From this video:
► 8 OZ MASON JARS: amzn.to/2lEDel2
► 4 OZ MASON JARS: amzn.to/2mpNsG4
► 32 OZ MASON JARS: amzn.to/2pP7oAT
► SMALL FOOD SAVER: amzn.to/2pPAdgJ
► LARGE FOOD SAVER: amzn.to/2q8Ayhv
► POP TOP TUPPERWARE (FOR OATS): amzn.to/2pPq5Em
► SPACE LUNCHBOX: amzn.to/2pPgj5a
► PANINI PRESS: amzn.to/2qJPjEb
► 7 QT RUBBERMAID TUPPERWARE: amzn.to/2qMAnEH
► AIR POPPER: amzn.to/2q8nFnE
► SLOW COOKER: amzn.to/2pPkmyD
RECIPES:
► TUNA SALAD SANDWICH: bit.ly/2q6UtMi
► OVERNIGHT OATS:
1/2 cup oats
1 tsp chia seeds
1/2 tsp cinnamon
1 tsp coconut sugar
1 Tbsp raisins
1 Tbsp sliced almonds
(yields 1 serving, multiply recipe for # servings you need!)
Mix dry ingredients together and store.
To prepare, add a heaping 1/2 cup mixture with 1/2 cup milk (or more, to taste). Mix together and set in the fridge overnight.
► SLOW COOKER CHILI: bit.ly/2r5J9hU
2 lbs chicken breast, cut into 1” cubes
1.5 cup chopped onion
1 can black beans, drained & rinsed (15 oz)
1 can great northern beans, drained & rinsed (15 oz)
1 can red kidney beans, drained & rinsed (15 oz)
2 cans diced tomatoes (29 oz)
1 can diced green chiles (7 oz)
5 cloves garlic, minced
1½ Tbsp paprika
1½ Tbsp chili powder
1 Tbsp cumin
2 tsp dried oregano
¼ tsp salt
⅛ tsp pepper
Add at Time of Cooking:
16oz frozen corn
2 cups frozen bell peppers (or fresh)
Combine ingredients (besides corn & bell peppers) into large freezer bag. Remove air from the bag, seal, and freeze.
The night before cooking, transfer bag to refrigerator to thaw.
After thawing, pour bag into slow cooker with frozen corn and bell peppers. Cook on low 6 to 8 hours, or on high 2 to 3 hours.
Per 1 cup, yields 12
252 cal | 1F | 35C | 26P
► BBQ CHICKEN SHEET PAN DINNER: bit.ly/2pBqOr2
½ lb chicken breasts
1½ cups butternut squash cubes [or sweet potato]
1½ cups brussels sprouts, halved
2 Tbsp low-sugar BBQ sauce (enough to cover)
drizzle of oil
chili powder, salt, & pepper, to taste
Preheat oven to 425°F (220°C).
Place chicken & veggies on a baking sheet lined with parchment.
Brush chicken breasts with barbeque sauce.
Drizzle veggies with oil. Season squash with chili powder & salt, and Brussels sprouts with salt & pepper. Toss to coat.
Bake 30 minutes, until chicken reaches 160°F (70°C).
Per serving, yields 2
273 cal | 10F | 21C | 27P
► SLOW COOKER BLACK BEAN FAJITAS:
6 bell peppers, sliced ¼” - ½” thick
1 can (14.5 oz) diced tomatoes
2 cans (15 oz ea.) black beans, drained & rinsed
2 cups onion, thinly sliced, ¼” or less
2 Tbsp chili powder
1 Tbsp cumin
2 tsp paprika
¼ tsp red pepper flakes
¼ tsp salt
⅛ tsp black pepper
Combine all ingredients in large freezer bag. Remove air from the bag, seal, and freeze.
The night before cooking, transfer bag to refrigerator to thaw.
After thawing, pour bag into slow cooker. Cook on low for 6 to 8 hours, or on high for 2 to 3 hours.
Yields 6 cups (4 servings).
Per 1½ cups serving:
291 cals | 0F | 60C | 15P
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The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.

[@MindOverMunch]

Munchies! I have had SO many requests for a family meal prep, so I hope you enjoy this!! Also for those interested- episode 2 of my 2nd channel, Eat The Pizza- launches TOMORROW!! Subscribe now! bit.ly/eatthepizza

[@capitameri]

This was a great video!

[@phillipbastrup7123]

I love your videos. Do you have meal prep for a partys to. I'd like some of that :-)

[@ShopElletta]

Mind Over Munch Absolutely love your channel 😁

[@simplefaithanddaisies]

Mind Over Munch thank you!!!! This was a much needed video and can't wait for more. Love the one pan dinners and slow cooker meals!!!!

[@lolitavanwinkle7906]

Mind Over Munch thanks so much for this video. It's going to be a huge help for school, work and summer. keep the great ideas coming

[@wooosh8712]

This is soooooo helpful...like I'm 16 and have to prepare all the meals for my 7 younger siblings ....and this helps a lot with it...(also it is kind if a ritual in our family to prepare the meals together, and we all watch your vids :))

[@MindOverMunch]

Wow! That is a lot of work, you are a good sibling to do that :) SO awesome that you watch the channel together, makes my day!! Thank you!

[@rachaelleverette6599]

I am not Poppy ! Wow, that's crazy incredible lol :D

[@ShopElletta]

I am not Poppy ! Wow. What a wonderful young lady you are😁

[@MJ-bo9il]

I am not Poppy that's a lot of work! You go 😁

[@TheHD92392]

Thanks so much for including prep for The whole family!!!!!!

[@marilouise1715]

Is it "killing" anyone else to know how she does the Yin Yang salt and pepper?? 🤔😂

[@MindOverMunch]

lol!

[@thetaekwondoe3887]

She said before she uses a toothpick and just takes lots of time to arrange it.

[@JoeHollywood22]

Marisa d'Escoto I missed that part:(

[@Amanda-kb8ok]

Made me think of the ying yang twins.

[@any_old_human9108]

Yes we need to find out

[@roki5337]

your intros are KILLER HILARIOUS!!

[@MindOverMunch]

lol! 😅 I was definitely nervous about this one, but it was so fun!

[@ShopElletta]

R Oki Agreed👍

[@coolgalrufy]

OMG that was what I was gonna say ! I'm laughing at 12:30 am

[@ashley8marie]

I've always been wary of meal prepping because eating food cooked 4-5 days ago makes me nervous, but this approach (prepping, but freezing) is great. Thanks for all the tips.

[@MindOverMunch]

My pleasure, thank you!!

[@corinawohlfert1787]

A great way to "meal prep" without cooking g everything ahead of time is to prep all of the components of the meal instead of the whole meal. Cutting down on the cooking preparation is USUALLY the longest part of every recipe.

[@angelovelarose3587]

@@corinawohlfert1787 great tip!

[@moniquem5036]

This is extremely helpful. Please continue this family meal prep. So many good ideas. Thank you thank you!

[@MindOverMunch]

awesome! Thanks :)

[@purplepuma123]

Monique M agree! Love the family meal prep. I'd also like to see more prep& freeze meal ideas.

[@carrenolady]

yes please! keep them coming!

[@melscurry89]

Yes so rare on KZbin and such great ideas! Thanks!!

[@roki5337]

Nice idea on the oatmeal for the week! Much better than the expensive sugar loaded individual packs of instant oats.

[@MindOverMunch]

Yeah! And so easy to prep!! thanks :)

[@cmwishon]

So overnight oats confuse me....do you heat them in the morning? I don't think I would like to eat it cold...if so, about how long? I have been wanting to try them but was unsure...HELP!!

[@cmwishon]

Yeah, that is what I mean...I don't think I'd like it cold. So I was wondering how it would be if you heated it?

[@roki5337]

its good warm. mame a small batch try it cold and then heat it up try it then and see which you would perfer. For me I don't p ike mushy oatmeal bso younmay want to adjust the liquid. I also added a bit of granola for some crunch after heating in the microwave for about 40 seconds

[@cathyschmick1857]

Are the 8 oz mason jars large enough to add toppings in the morning and put lid back on and take to work? I don't own any mason jars and want to purchase right size, thanks.

[@leem6244]

Genuinely the best edited and well thought out videos on KZbin - so glad I've found you!

[@leem6244]

Also I have the same Oxo pop storage containers :D (best ones ever!)

[@MindOverMunch]

thank you so so much! I really appreciate it!

[@evanlife2205]

The quality of your videos is unbelievable! Keep up the good work

[@MindOverMunch]

thank you so much!!

[@ABeautifulHorizonTV]

My 7yr old son was just saying he wanted to watch your videos. haha. He likes the special effects. All three of my kids do. This family edition meal prep is VERY helpful! Yay!! Going to do some of these things tomorrow!!

[@MindOverMunch]

that is so cool! It makes my day!! Thanks :)

[@ABeautifulHorizonTV]

💖

[@stephanieoyebamiji8101]

A Beautiful Horizon

[@mnmglenn]

Freezer sandwiches are genius!

[@MindOverMunch]

They're so convenient! Glad the idea can be useful for you!

[@iamwhoiamd7056]

Omg, I homeschool my 3 kids plus my diabetic husband is currently disabled and all I can think of is having meals pre made breakfast, lunch and dinner which means I have more time during week to wash clothes, clean house, pay bills, etc.... love it!!

[@MindOverMunch]

[@joanmckee3906]

Excellent helpful ideas. Thanks.

[@Cherellelanee]

More freezer slow cooker meals please! Great video!

[@MindOverMunch]

great! More to come, and be sure to check out my last freezer meals video because there are a few slow cooker ones there too :)

[@heejs6100]

tbh, i watch alyssia's videos 90% bc of the quality content and 10% bc i absolutely love her voice LOL

[@MindOverMunch]

Ha thank you! :)

[@eyebutterfly]

Fantastic ideas! Definitely going to try all of them!

[@rachelbrown5892]

LOVE this video! Great ideas for a family!!! Thanks!!

[@PhillipNorton]

This video was very im-press-ive! What a great "munch" of ideas!

[@MindOverMunch]

LOL! 😂 love itttt

[@Robsartcreations]

more of these please! these are perfect

[@MindOverMunch]

ok great! Thanks!

[@lnbth625]

So many great ideas/tips in 11 minutes! Great job as always!

[@manifestationbaddie]

So helpful especially for those busy weeks! Loved watching this, keep up the awesome work hun😌💕

[@WeWillBeRemembered]

Your intros are the absolute best! I crack up every time!

[@MindOverMunch]

lol! Thank you!!! I was nervous for this one... 😅

[@Pato-wq4rp]

your channel is the best channel ever! I do not know how you do it but you are always getting better and better!

[@MindOverMunch]

That's such an amazing compliment!! Thank you so much, Patricia! :) :)

[@Bubbleboxlab_ca]

LOVE THIS!! Keep these up!!! thank you!!

[@MindOverMunch]

awesome! Thanks :)

[@deborateixeira1031]

Great! Love the family meal planning!!

[@MindOverMunch]

I'm so glad you enjoyed, thank you! :)

[@jannatul1994]

I really appreciate the amazing editing in each video apart from your informative and helpful content! Please keep up the good work Mind over Munch! I'll always recommend you to my friends interested to make a diet change!

[@MindOverMunch]

Thank you, so glad you enjoy!! Your support is very much appreciated :) :) :)

[@brookepleasant8098]

Love love love this!! Thank you!!! ☺️

[@MindOverMunch]

Thank you Brooke!

[@cherissethibaut-LCSW]

So helpful thank you great work

[@SailorBootleg]

Hilarious intro! I'm excited to try these! My mom gets so annoyed when my food takes up the fridge, now I can tell her it's for her too lol

[@MindOverMunch]

lol! That is funny! Thank you!!

[@emmaexpedition]

Loving all the videos! Have you ever thought about doing one about bars (protein bars, luna, kind, etc...) and which ones are your favorite and which ones are pretty much a candy bar? I'd loovveee to see that!!!

[@MindOverMunch]

yes! I actually did a protein bar review video a loooong time ago where I point that out and compare to candy :)

[@emmaexpedition]

Awesome!!! I'll have to check the archives :-)

[@Melanie-le6mw]

Love this video!!!!!

[@zomgseriosuly]

this woman is a genius. deserves so much praise

[@MindOverMunch]

You're amazing! Can't thank you enough for your support

[@blogistuff4383]

Mind Over Munch your intros have me laughing so much ..especially this one love it and this looks really helpful ...I'm gonna show my mom hopefully she likes it

[@MindOverMunch]

lol! Thank you! :) I hope she enjoys it too!

[@matemahe]

Hummus tuna interest giving that a try

[@samanthab8256]

Omg these ideas are amazing!! Thank you ☺️

[@MindOverMunch]

thank you!

[@linds1986]

Loved this video, thanks for sharing!!

[@MindOverMunch]

My pleasure! :) So glad you enjoyed!

[@rodneychan914]

You make such quality videos with amazing editing and shots. You make the food look delicious and easy to make! I was just wondering how much time you spend on a video like this and do you have anyone to help you?

[@MindOverMunch]

Thank you so much! We are a small team of 4 people- meal prep videos are the most intensive, and take around 50-60 hours to make, so it really means so much to us when viewers enjoy them :) Thank you for the support!

[@kwallabear22]

LOVE THIS!!! Would love to see more videos like this! Following this exact plan next week! Snack ideas for my kids are awesome! Thank you!

[@MindOverMunch]

awesome!! I hope you guys enjoy :) Thanks!

[@janaulicna9956]

Have not decided yet what I love the most - your recipes, your funny personality, your amazingly executed videos. Its tight! Do you have anybody helping with the story, editing etc..? It is TV-worthy, so well done.

[@MindOverMunch]

Ha thank you so much! I sincerely appreciate that! We have a small team - myself, Christian (my boyfriend/co-creator), our video editor Joe, and my sister Nadia! We work hard to make quality content, so glad that it shows! :)

[@emarette]

Love this! Please make more! Thanks!!

[@MindOverMunch]

My pleasure, so glad you enjoyed! :)

[@abby1647]

can you please do low carb snack and meals?

[@MindOverMunch]

thanks for the suggestion :)

[@SilverNachtmahr]

not in the noti squad, just on youtube 24/7.

[@MindOverMunch]

love it!

[@butterflyqueen9260]

Thank you for these ideas!!!!

[@MindOverMunch]

my pleasure!!

[@marie-francemayer4790]

Great video! It makes meal planning less overwhelming. Thank you!

[@martinquang]

Lol, if only you really WOULD appear after hitting dislike button

[@MindOverMunch]

IF ONLY!!! 😂

[@verdechtiger7289]

Martin Quang Yes...we would love to have her over, too. Since she could meal prep together with us 😊

[@aquagamer1212]

Martin Quang There would be so many dislikes from people trying to make her appear 😂😂

[@EatThePizza]

#pizzafam what up!? Come say hi to us tomorrow for Episode 2!!

[@MindOverMunch]

🙋🏻 I'll be there tomorrow 😜

[@god563616]

Your a God send. Amazing ideas!!

[@annal.8963]

Great ideas ! 👍😄

[@zeasamudio7048]

ok can you be my mom? 😂

[@MindOverMunch]

ha!

[@x.y.8581]

Mom schwom - I want her for my wife!!

[@colinc.3357]

Are you and Christian planning to have a family at some point? My husband and I, married 4 years, just began our family. Our little one is 14 months. ♡

[@MindOverMunch]

That is so amazing, congratulations!! We may someday, we probably should get married first haha 😅😂

[@maribethallen5974]

lots of great ideas! love your videos!

[@MindOverMunch]

thanks so much!

[@bebeconnection]

Great video!

[@AyaBlue22]

I may be biased, since I already love your videos, but I think I was waaaay too amused by your cheesy, "im-PRESSED" pun...

[@MindOverMunch]

LOL so glad you enjoyed it, too!! :) :)

[@angelovelarose3587]

Me too!!!

[@arlenenipp5651]

Love all of this!!!

[@MindOverMunch]

Yay thank you so much! :)

[@meghancalder4439]

Thank you so much for this! Before I had kids, I got so much inspiration for individual meals so this is so great! 😊

[@mariajosegarcia1282]

Your videos are the best! So helpful!!

[@MindOverMunch]

thank you!!

[@sthobbie]

Love it Thank you!!!

[@hannahnaumann6945]

More like this please! So helpful!

[@MindOverMunch]

great!

[@healthyandcleanbbq]

Awesome meal prep vid, thank you very much for sharing!

[@MindOverMunch]

my pleasure, thank you for being here!

[@rosawhalen6997]

I love this video! It's exactly what I was looking for. Thank you

[@MindOverMunch]

I'm so glad! thank you! :)

[@abeninjafamily6103]

This was so awesome! Thanks for doing a family meal prep and please do more 😊

[@MindOverMunch]

My pleasure, so glad you enjoyed!! :)

[@lsanchez3902]

This is awesome. Exactly what I need. Please do more!

[@MindOverMunch]

So glad you enjoyed, thank you!

[@peachTplum]

You're awesome! I love the meal prep ideas.

[@MindOverMunch]

Thank you, so glad you enjoyed! :)

[@joannaacevedo6282]

Wow!! Amazing ideas for meal prepping, thanks!!

[@MindOverMunch]

thank you! :)

[@MindOverMunch]

thank you! :)

[@bsmalls17]

Your videos are great & informative ! Thanks a million !!!

[@MindOverMunch]

thank you!!

[@rem9757]

Love this so much! Thank you

[@MindOverMunch]

thanks so much!!

[@priscillajimenez27]

Oh wow these were cool tips!

[@luped2444]

Love the great tips!

[@MindOverMunch]

thanks!

[@jaidowens9779]

I LOVE this family meal prep. Please do more!

[@MindOverMunch]

coming soon!

[@NettaC54]

Love the family Meal Prep❤...as well as the other mealprep vids

[@MindOverMunch]

thanks so much!!

[@belladonnelly8063]

You are amazing love these gonna subscribe

[@rosiemoralesperez6582]

I love this! Thank you so much!

[@MindOverMunch]

My pleasure! Glad you enjoyed :)

[@elizabethjackson9088]

Awesome job!!! A very informative video! Thank you for all your hard work!

[@MindOverMunch]

My pleasure, so glad this was helpful for you!

[@DMshell17]

I love your videos! You always have so many good ideas!

[@MindOverMunch]

thank you so much :)

[@elvicronin]

exactly what I needed! Love it.

[@MindOverMunch]

awesome! Thanks!

[@juliequates9529]

love this, definitely appreciate BIGGER prepping ideas.

[@MindOverMunch]

thank you! :)

[@Dudenawdude]

Yesss! I love all the new things you guys are doing with the style of the videos. Flawless!

[@MindOverMunch]

Thank you so so much!!

[@bandbporter]

This is amazing. YOU are amazing. More family meal prep, please! ❤️❤️❤️

[@MindOverMunch]

thank you!! :) more to come!

[@tiffanythreadgill5455]

Great video! Would love another one like this!

[@MindOverMunch]

okay great, thank you!

[@alyssawebster2811]

Love the clip at the beginning! I have a big family so this is perfect. Thank you so much! You are amazing and I love watching your videos on my spare time!

[@MindOverMunch]

thank you so much! I appreciate it!!

[@SpecialOne120]

Fantastic video!! 💗💕

[@MindOverMunch]

thank you!!

[@mechiclark7685]

Thank you! Thank you! Just what I needed.

[@MindOverMunch]

My pleasure!! So glad this is useful for you!

[@LiliKiwiHealthyFun]

11 minutes well spent! So much good info!

[@gardnerlove]

Your gift of humor is appreciated!! Keep up the great work, love your passion!!

[@MindOverMunch]

hahaha, thank you!

[@odarisbrunk414]

Nice work, as always!

[@MindOverMunch]

Thank you so much! :)

[@sugarhoneysweets]

Love this!!!

[@MindOverMunch]

thank you!!

[@gluv208]

Love these tips thanks

[@MindOverMunch]

My pleasure, so glad you enjoy! :)

[@MomsCozyCorner]

You're seriously amazing! I love your attitude n your channel! ♥️

[@MindOverMunch]

Thank you so much!!

[@jaq4711]

great ideas and hilarious video!!!

[@Nedecha]

Wow this was amazing!

[@MindOverMunch]

thank you!

[@kelsieb9509]

Thank you thank you thank you!!!! I love these!

[@MindOverMunch]

awesome! Glad you liked them :) Thanks!

[@cmconcon]

Thanks Alyssia! Happy to see a family meal plan!

[@MindOverMunch]

My pleasure, thank you!!

[@sweetnayla8059]

wow lovely ideas😍😍

[@MindOverMunch]

thank you!

[@murmy]

Binging on your videos - I LOVE your energy!!

[@MindOverMunch]

Thank you so much! I'm so glad you're enjoying the channel :) happy to have you here!

[@brandyh813]

Super awesome meal prep ideas! Amazing presentation! Great production value! THANK YOU!!!

[@MindOverMunch]

Thank you so much, I really appreciate that!!

[@rochellerosales6880]

Great meal preps, thank you so much !!! More recipes please 😄

[@MindOverMunch]

My pleasure! So glad you enjoyed :0

[@taliarodriguez4112]

This is so helpful!! I love how you put the ingredients and instructions in the description. Thank you for this awesome video!

[@MindOverMunch]

thank you! :)

[@shannon8467]

These are awesome! Thank you! I'm always looking for healthy/easy/fast meals!

[@MindOverMunch]

awesome! Thank you :)

[@WestwardRose]

I love this! thank you for sharing:-) can't wait to try some of these!

[@MindOverMunch]

Awesome! Thank you!

[@michalschiff3848]

This family meal prep was amazing!!!!! thank you so much!!!!💗💗💗💗💗

[@MindOverMunch]

My pleasure so glad it's useful for you! :)