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:


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.

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

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

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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  • 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!

  • I know nothing about overnight oats. Do you end up cooking the oats at all?

  • Hair stylist here, this is the best cut I've seen on you!

  • Just a question in hope you answer. How much does all of the items you use for the week cost?

  • I lived prep, assisted with knowledge, skills, and people since old times are not acting rich and will never do, i will never want to have friends from posh societies, ordinary man are most adapted and fantastic, with hearts and feelings, because there are rules/laws for justice, or equality.

  • J V

    FINALLY! I finally found a meal prep video for families, with healthy foods, THAT ARE ACTUALLY HEALTHY. Probably a little too excited about this, but it's really that great!

  • Me: okay today I dont have time I'll just make a sandwich
    Video: Meal preps and freezes sandwich

    No hate,just found it amusing..

  • I want to share some life changing Truth out of The Book of all books that changed my life, that Book is The Bible, The only one true Word of GOD ..I don't know if you heard of being born again (John 3:3,5) but if not I urge you to have a relationship with the Lord Jesus Christ and become born again! This is the purpose of life! The Bible says we were made by Him and for Him, without a relationship with Jesus Christ you will not feel complete. You may think you feel complete without Him but trust me you’re not and if you end up making Jesus Christ your Lord and Savior you will notice the difference! I am a born again Christian who's been baptized in Jesus Name and filled with The Holy Ghost with the evidence of speaking in tongues and let me tell you there is nothing more fulfilling or beautiful! I believe the Rapture of the saints and the second coming of Jesus Christ is going to happen soon! People may say "Preachers have been saying this for years, but if one understands Bible prophecy you will see that we are truly at the point of HIS return! This life is short in fact James 4:14 says "Whereas ye know not what shall be on the morrow. For what is your life? It is even a vapour, that appeareth for a little time, and then vanisheth away.” People need to realize that there is a life after this one. You will either spend eternity with Christ or be separated from Him forever in the Lake of Fire where there will be eternal punishment and torment. People may also say if GOD is love then why would He send people there?…Well I heard someone say once metaphorically you have to step over the dead body of Jesus to get to Hell! Meaning GOD loved the world so much (John 3:16) that He became a Man (Jesus Christ, GOD incarnate) Jesus Christ died a cruel and painful death (Isaiah 53) on a cross for us to be reconciled back to Himself, that is GOD (for Jesus was fully Man (Son of GOD) and fully GOD, born of a virgin by The Holy Ghost.) He shed His blood for us (for without the shedding of blood there is no forgiveness of sins, Hebrews 9:22) for the forgiveness of our sins if we chose to accept Him, for He is the ONLY Way to have eternal life (John 14:6)! If you want to be to be saved Acts 2:38 says "Then Peter said unto them, Repent, and be baptized every one of you in the name of Jesus Christ for the remission of sins, and ye shall receive the gift of the Holy Ghost.” You can see in The New Testament the common theme that one received The gift of The Holy Spirit was they spoke in other tongues (Acts 10:45-46, Acts 19:6) But you must believe in your heart! Romans 10:9 says "That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved.” As far as Spiritual gifts they are still for The Church today, so do not let anyone tell you the gifts have ceased! Being Pentecostal (I attend a United Pentecostal Church) and I love being Pentecostal, I want to say that there is nothing wrong with showing emotion and when I feel GOD’s presence through His Holy Spirit, emotion is not something I have to put on on or manufacture but comes naturally! King David danced before the ark in The Old Testament! I love to see people dance, run or shout in Church! It’s awesome! Also I want to tell people do not be deceived by satanic deception like evolution, this is a very false theory, I would direct you to, also Ray Comfort's evolution Vs. God
    Other satanic deceptions like practicing witch craft, psychic readings, etc. are sinful acts for Deuteronomy 18:10-12 says "There shall not be found among you any one that maketh his son or his daughter to pass through the fire, or that useth divination, or an observer of times, or an enchanter, or a witch. 11 Or a charmer, or a consulter with familiar spirits, or a wizard, or a necromancer. 12 For all that do these things are an abomination unto the Lord: and because of these abominations the Lord thy God doth drive them out from before thee.”
    If you are a person reading this practicing these things or getting people to do these rituals/reading for you repent and turn to Jesus Christ! Also things that some are promoting like transgender or homosexuality, saying that it’s fine and going beyond that some so called churches are saying it’s okay, it’s not it is a Biblical sin and things like abortion is not right! You even see things like yoga being practiced by Christians, which is not something The Church should be taking part off (see this for why:,) But the Good News is Jesus Christ is both Lord and GOD and can deliver anyone from living a life full of bondage including homosexuality or whatever sin you are struggling with in your life! He can heal the broken hearted woman who has had an abortion if they repent! People living in sin do not see it as bondage but it is. It is only because they are living in spiritual darkness that they do not see themselves as being captive to sin. The Bible says you are a slave to whatever controls you! Some may say to people struggling with cross dressing, homosexuality, etc. “live your truth and be free”, well there is only one Truth and that is Jesus Christ, John 14:6 says "Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me.” He is the only Way to eternal life and He came to set the captive free! Also you will hear some say “If God is Love, He should love everybody” Well that’s right, He does love the world, so much so as mentioned above He made a way to deliver people from the very sin their trying to justify! God defines love, some of humanity however is trying to make their own definition! Not to pick on anyone person as we all have sinned and have come short of the glory of GOD and we all need Jesus Christ and His forgiveness as only He can forgive! Always remember GOD loved the world so much that Romans 5:8 says "But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us.” Also if you are reading this and you are not sure if GOD exists, let me tell you, IF you seek Him with all your heart you will find HIM!

    I will leave off with Isaiah 9:6 "For unto us a child is born, unto us a son is given: and the government shall be upon his shoulder: and his name shall be called Wonderful, Counseller, The mighty God, The everlasting Father, The Prince of Peace." This is who Jesus Christ is!

    GOD Bless to all who read this as you trust in HIM!

  • Fantastic ideas! Definitely going to try all of them!

  • Intro was so funny I liked the video at 0:32

  • lovely ideas!! thanks a lot! ….. soooo much plastic packaging O_O.. there are soo many eco-friendly and reusable alternatives available! :((

  • Great ideas ! 👍😄

  • You are amazing love these gonna subscribe

  • have not seen you before but you….you are summin else wtf with the salt and pepper thumbs up ur a$$

  • you are a genius! thank you so so much!!! this is exactly what I was looking for. I'm looking for recipe that freeze well. thanks. I love very much that you keep it tight around 10 min. If I had time to watch lengthy videos … than I would not need to meal prep thank you !!!

  • I love the freezer sandwiches. I hadn't heard of frozen tuna.

  • Can you do more family meal prep? It's only my BF and I but he eats like two people.

  • Try freezing the left over popcorn it lasts 3ish months and is amazing frozen or a little thawed. It’s life changing

  • Hey must all americans use so must plastic 🙈

  • More meal prep crock pot meals please😊

  • Freezing sandwiches is a game changer! Thank you

  • This is great, thank you!

  • Amazing tips but please could you use less single-use plastics. This amount of ziplock is insane. There are amazing new alternatives for ziplock now that you can wash and reuse.

  • Great video and really helpful tips thanks! But I couldn't help but feel a bit bad with the sandwich wrapping, putting every single one in plastic and then all of them in another plastic bag…Maybe an idea for another video is how to be more environmental friendly too with meal prep!

  • It would be much better for the environment if you would use tupperwear for the sandwiches and nuts and popcorn.
    Great video btw

  • Thank you so much! I have been introduced to meal prep, however it was in a way that was not suitable for a family (the same things every day for a month or two). This is exactly a good way to balance it all out!

  • Great content and recipes, but my picky eaters are not going to eat any of this delicious food for one odd reason or another. This will be my own private meal prep. 🙁

  • Thank you so much! Ive been stuffing my fridge with individual oats.. this will be so much quicker ×.×

  • I liked the video at the “im-pressed” pun. It’s nice to see someone not taking themselves too seriously.

  • Your a God send. Amazing ideas!!

  • I really liked the over night oats and freezer sandwiches. Thanks!!

  • Anyone else also read "nut sack snack"…? 🤣🤣

  • Omg such a high-quality video. BIG THUMBS UP

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