MEAL PREP for WINTER | healthy recipes + PDF guide

hey guys and welcome back I've got my long-awaited winter meal prep video for you and it is packed with ideas to keep you nourished over these cold winter months if you're new to my channel this is the fourth meal prep video in a series so make sure to go back and watch the others to learn more about my approach to meal prep which is prepping individual ingredients for easy mix and match meals throughout the week in today's video I'll show you how to meal prep 10 ingredients and give you a few ideas for warm winter meals that you can quickly whip up but with the creativity in this community I'm sure that you guys will combine these ingredients in even more delicious ways and when you do make sure to tag me on Instagram so I can see it now just as I've done on my previous meal prep videos I've created a downloadable PDF guide of this winter meal prep so that you don't have to worry about taking any notes throughout the video I'll tell you how to download the pdf at the end of this video but first let me show you what I've meal prepped this week as usual I'll start with the ingredient that takes the longest and today that slow cooker pulled pork I love using my slow cooker in the winter for easy meals and this pulled pork is so incredibly flavorful you're gonna love it I'm starting this recipe early in the morning just because it's hard to film in my kitchen when it's dark at night but I do recommend you make this recipe the night before your slow cooker can work its magic while you're sleeping and you can wake up til lovely pulled pork I'll start by dicing up one whole onion and then add that to my slow cooker along with four garlic cloves and the juice from one orange the orange not only adds sweetness to the pulled pork but it's what helps to make it so fall apart tender when you grab pork from the market make sure to grab a boneless pork shoulder which is sometimes also called a pork butt or a Boston but in terms of size you want four and a half to five pounds though my two pieces add up to almost a five and a half pounds so I'm keeping my fingers crossed that it fits in my slow cooker your pork should be well marbled for that extra boost of flavor but you don't want too much fat on the edges so if I see a little too much fat I'll just trim that off next I'll make my pork rub which is a combination of two tablespoons of paprika 1 teaspoon of oregano 1 teaspoon of salt one teaspoon of black pepper and a half a teaspoon of cumin sprinkle this rub very generously over all sides of your pork and rub it in good with your hands place the pork into your slow-cooker and thank goodness mine fits just barely then add the lid I'm gonna move mine out of the way then turn it on low for eight hours and you really do want to cook it low and slow as the meat will be so much more tender and flavorful than if you cooked it on high for four hours for a delicious and healthy snack I'm gonna make some roasted beet hummus this week I'll preheat my oven to 400 degrees Fahrenheit and give my beets a good wash using that vegetable scrubber I showed you last week there's no need to peel the beets with this recipe and that's always a bonus whenever I work with beets I always lay down parchment paper underneath so I don't have to worry about staining my cutting board slice off the stems leaving about 2 inches attached and leave the tails on as well the green beet leaves are also great in packed with nutrients so don't throw those away just add them to your neck salad or green smoothie I used to cook my beets wrapped in aluminum foil but as I've tried to get away from using aluminum foil I now roast them in a cast-iron pot because my pot is a very white lay crus a pot that I don't want to ruin I'm lining it with parchment paper but if you have a black cast iron pot or a glass baking dish you could skip this step add the beets to your pot drizzle a little olive oil or avocado oil on top and make sure they're fully coated then add the lid and cook them for about 50 to 60 minutes while the beets are cooking I'll move on to my oranges oranges are in abundance during winter and I'm gonna enjoy the entire fruit this week peel and all now I purchase all organic produce because it's important to me but if you sometimes do and sometimes don't all definitely recommend prioritizing organic when you're eating the outside peel or skin once the oranges are washed I'll take a small knife and cut off the top and bottom trying not to cut into the flesh then I'll score the orange from top to bottom four times essentially dividing the peel into quarters and slide my fingers under the peel to gently remove it slice each peel into quarter-inch wide strips and then add them to a pot because orange peel and especially that white pith can be bitter will remove some of that bitterness by boiling the orange peel in water while I'm waiting on the water to boil I'll slice up my orange flesh and add it to a storage container I've now got an easy no fuss snack for the next few days or I can easily throw these oranges into smoothies so back to our orange peel once the water is boiling drain it over a colander then fill the pot back up with water and repeat the same process one more time I know it seems a bit tedious but it really does help to remove some of that bitterness after you've drained it a second time will be more measured and add two cups of water and one cup of sugar this is essentially a thin simple syrup and you can also use any sugar you'd like I'm using organic cane sugar but you could also use coconut sugar maple syrup monk fruit other low carb sugars or whichever sugar is your preference stir the sugar and water together bring it to a simmer and set your timer for thirty minutes at this point our roasted beet should be done so remove those from the oven use tongs to carefully transfer them to a cutting board and you'll notice I'm using parchment paper again to keep my cutting board clean because I'm all about making my life easier in the kitchen slice off the stem and tail on each beat and for this recipe only need two beats so I'll save that third one to pop in a smoothie or top on a salad throughout the week and one last bonus point for parchment paper look at how clean it kept at the inside of my pot if you've watched my hummus video you know how easy it is to make creamy and smooth homemade hummus in your Vitamix I'll add two cans of chickpeas to my blender along with 1/3 cup of aquafaba which is the liquid from the chickpea cans to this I'll add 1/2 a cup of tahini a quarter cup of olive oil the juice from one lemon one or two garlic cloves 1/2 a teaspoon of salt and two of my roasted beets I'll add the lid to my blender get my tamper ready and turn it on and within seconds my regular hummus turns the most beautiful and vibrant shade of pink thanks to those lovely beets once it's done blending I'll use my under blade scraper to get it all out transfer it to a storage container and place it in the fridge my orange peel should be just about done and you'll notice that most of the simple syrup has evaporated lay down a piece of parchment paper on your countertop and place a cooling rack on top then use tongs to remove the orange peel slices and lay them on the cooling rack these need to dry at least eight hours though I prefer to let them sit overnight so we'll come back to these a little bit later in the meantime I'll make my ultimate seed crackers which is a boosted version of flax seed crackers and only takes a handful of ingredients that includes one cup of ground flaxseed 1/3 cup of sesame seeds 1/4 cup of chia seeds and a half a cup of pumpkin seeds which are also known as pepitas now because pepitas are big and whole we'll need to grind them up and the easiest way to do that is in a food processor if you have a mini food processor like this one it's perfect for the job just add the pepitas and pulse a few times or until the texture resembles coarse sand add the ground pepitas back to the bowl with the other seeds along with 1 teaspoon of salt and one and a quarter cups of water and give it a stir the mixture will be really liquidy at the beginning but as soon as the chia seeds start absorbing water in that first minute it will thicken up pre-heat your oven to 200 degrees Fahrenheit which is a low temperature but that's because our goal is to dehydrate the crackers and make them crunchy lay out a piece of parchment paper on your countertop and scoop half of the mixture into the middle add another piece of parchment paper on top squish it down a bit then use a rolling pin to flatten it out you want the dough to be about a quarter inch thick or slightly thinner remove the top piece of parchment paper and use a knife to score the dough you can make squares or diamonds or whatever shape you'd like and this just makes it easier to break the crackers up once they've cooked and cooled carefully transfer this to a baking sheet and repeat the same process with the other half of dough and then bake them for two-and-a-half to three hours I've really come to love lentils over the last few years and while they're generally easy to cook I do have a few tips add one cup of lentils to a strainer and give them a rinse but while you're doing this make sure to remove any bad lentils or small stones which can sometimes sneak in pour them into a pot and add four cups of water while lentils do expand like race you don't want them mushing together so more water is necessary then add one bay leaf and one piece of kombu kombu is edible seaweed and not only does it add a wonderful ooh mommy flavor to the lentils along with some trace minerals but the enzymes in kombu break down the phytic acid in the lentils making them easier to digest and when I buy kombu at the store I just transfer it to one of my storage containers bring the lentils to a simmer then reduce the heat so there's only a few small bubbles and add the lid I'm moving my pot to a smaller burner so that the simmer can stay really low and I'll set the timer for 20 minutes sweet potatoes are great in the winter months as they're hearty and nourishing and there's just so many ways to cook them but you know how much I love my spiralizer so today I'm spiralizing my sweet potato you can remove the skin or leave it on it's up to you but I found that when using the small spiral blade on my spiralizer the skin can sometimes clog up the blades so that's why I'm removing it then just spiral eyes away I have a whole video all about spiralizing so if you'd like more info about the veggies you can spiral eyes make sure to check that out spiral eyes noodles are always extremely long so it's best to take some kitchen scissors to your noodles and trim them up before storing them in the fridge next I've got another easy veggie and that's cabbage I have a half of a cabbage left over from earlier in the week wrapped in beeswax so today I thought I'd slice up the rest of it you can take a large knife to the cabbage and slice it up then chop those slices into smaller pieces but since I've got my spiralizer out I figured I might as well use that to slice up the remainder of my cabbage to do that I'll swap out the small spiral blade for the flat blade and give it a twirl about ten seconds later the rest of my cabbage is sliced up into perfectly thin pieces and then all I have to do is place this in the fridge to be used throughout the week my lentils should be done cooking now so I'll drain them in the sink remove the piece of kombu which as you can see rehydrated let them cool a few minutes then transfer them to a storage container and don't forget to remove the bay leaf as well I'm a big fan of Swiss chard when it's in season so when I see it in the market I always grab a few bunches to prep the Swiss chard I'll start by washing the individual leaves under the faucet though you could do this in a large bowl of water as well when it comes to storing Swiss chard I'll show you two methods but first I'll slice off some of the stem that's a little bit dried out to store the chard whole I'll place several leaves on a tea towel and wrap them up the tea towel gets a little wet from the leaves but that's good as the moisture helps keep them fresh you can also place a rubber band around the towel to keep it together then place this in the crisper drawer in your fridge for chard that I plan to eat within the first couple of days I'll Pat it dry with a paper towel or tea towel roll the leaves up together and slice them across then I'll line a storage container with a paper towel and add the sliced chard because I'm adding the lid in this method and the leaves won't air dry I want the paper towel to absorb any excess moisture and then I'll place the chard in the fridge all right on to dressings I've got two new vinaigrette recipes which will help jazz up some of my meals this week the first is a creamy and flavorful Dijon vinaigrette and to make that I'll add 1/3 cup of olive oil to a bowl along with the juice of one lemon 1 tablespoon white wine vinegar 2 teaspoons of Dijon mustard 1 clove of garlic salt and pepper then I'll whisk it up and pour it into a storage container the second vinaigrette is a citrus lime vinaigrette that's got a spicy kick to it I'll add a quarter cup of olive oil to a bowl along with the juice from one orange and three and about 2 teaspoons of finely diced jalapeno pepper I'll also add a quarter cup of finely chopped cilantro salt and pepper and whisk this together before storing it in another jar to finish off the meal prep this week I've just got to put away a few of the other ingredients which are now cooked and done and that includes the seed crackers which are really easy to just break up and place in a storage container as well as my pulled pork remove the pulled pork from the slow cooker and use two forks to shred it up the meat should really just fall apart on its own and trust me it'll be hard not to put half of it in your mouth while you're shredding it up because it's so juicy and tender all right so now that you've got these ten ingredients prepped let me give you a few ideas of what you could easily make throughout the week by combining them with ingredients from your fridge or pantry for breakfast you probably won't be surprised by this recipe but it's honestly something I make all the time and that's my spiralized sweet potato egg nests just add a little oil butter or ghee to a pan and toss in a handful of sweet potato noodles once the noodles have cooked for a couple of minutes use the tongs to form them into a little nest and crack one egg in the middle add a lid and cook the egg until the white is cooked through and the yolk has reached your desired level of done transfer the egg nests to a plate then garnish with parsley or other fresh herbs spring onion salt and pepper for another breakfast idea and one that's simple but packed with deliciously spicy flavor I'll slice up another spring onion and some jalapeno pepper all melt oil or bacon grease into a pan swirl that around and get two eggs ready my approach when it comes to fried eggs is to cook them low and slow for that perfectly crispy bottom and fully cooked white and since it will take the eggs about three minutes to cook I'll toss on some pulled pork to warm up and a few slices of jalapeno once the eggs are done I'll slide them onto a plate garnished with spring onion salt and pepper and a few shakes of hot sauce for any breakfast that will warm anyone up in the winter my pre peeled and sliced oranges are just asking to be eaten in the fridge so those always make for the perfect snack as I mentioned before they're also great for throwing into smoothies and I've got a delicious almond orange smoothie recipe on my website for another healthy snack my roasted beet hummus is absolutely delicious to be honest I usually just scoop it up straight from the container but if I want to get fancy I can place it in a bowl give it a little swoosh and chop up some fresh parsley but before garnishing it with the parsley I've got frozen cubes of my homemade basil pesto from a few months ago which you might remember so I'll just saw one of those cubes and add it to the beet hummus drizzle a little olive oil and then sprinkle on the fresh parsley you can scoop the hummus up with my ultimate seed crackers or if you wanted to make this meal prep even easier you could skip the seed crackers and just slice up some celery as I showed you on my first meal prep video our next recipe takes a little longer than five minutes to whip up but it's a great snack you'll love and that's curly sweet potato fries so pre-heat your oven to 425 degrees Fahrenheit and add some sweet potato noodles to a baking sheet now I usually prefer my curly fries made with the thicker spiral slicing blade but as I've made a bunch of small noodles this week that works as well drizzle a little olive oil or avocado oil on the noodles and generously season with paprika garlic powder salt and pepper mix the noodles all together with your hands until they're well coated and bake them for approximately 20 minutes while the noodles are cooking I can whip up a quick garlic aioli which is just a couple of tablespoons of my homemade Mayo recipe 1 clove of garlic some lemon juice salt and pepper when the fries come out of the oven you'll see that they've shrunk down and baked sweet potato noodles don't come out crispy like fried ones do but I think they're tasty nonetheless I'll add some curly fries to a plate and dollop on my garlic aioli for a spicy and warm snack to enjoy for lunch or dinner you can whip up an easy pulled pork cabbage and arugula salad depending on your winter climate you could make this a cold salad or warm salad and I'm making it a cold salad today as the weather is quite nice in Southern California the full salad recipe is on my website but I'm just gonna eyeball a single portion so I'll add some pulled pork to a bowl along with sliced cabbage and some grated carrot for greens I'll add a handful or so of arugula along with fresh cilantro and I'll sprinkle some sliced almonds for a little crunch for dressing I'm gonna add my citrus lime vinaigrette the flavors of the vinaigrette really enhanced this salad with the orange lime and cilantro and there's a spicy little kick with the jalapeno give the salad a stir and then serve it up for a warm salad that's also a great meatless option but still hearty and filling I'll make my warm sweet potato noodles cabbage and lentil salad to make this I'll heat a little olive oil in a pan and toss in a few slices of onion again I'm just eyeballing a single portion but the full salad recipe is on my website too the onion I'll add a good amount of Swiss chard as it will wilt down and then saute those together for a minute or so then I'll add a handful of sweet potato noodles saute those for another minute or two until they've softened and add a handful of cabbage lastly I'll add some lentils and because these are already cooked I don't need to cook them but I do want them nice and warm at this point I'll usually turn off the stove and let my salad stay warm while I toast a small amount of pine nuts then I'll add the salad to a mixing bowl along with the toasted pine nuts and some freshly chopped herbs I'm using a combination of parsley and cilantro but feel free to get creative with the herbs for dressing on this salad I'll add my Dijon vinaigrette and give everything a stir before plating it up one of the great things about meal prep is that you can start to combine your ingredients in ways that you hadn't originally even thought of and this meal is a perfect example of that I don't even have a recipe for this as it came together on a whim with my leftovers but I absolutely loved it so wanted to share it with you add a little olive oil to a pan along with one minced garlic clove toss in a generous handful of Swiss chard and saute that together until the Swiss chard wilts down now this on its own is an easy and simple side dish but since I have lentils prepped I'll add a couple spoonfuls of those and warm them up but let's not forget about our beet hummus add a large spoonful of that to a plate and give it a pretty swoosh like all the fancy restaurants do then add the garlic sautéed Swiss chard and lentils and some pulled pork I have heated up my pulled pork in the microwave but you could use the stovetop as well and for a little more flare and crunch I'll finish it off with a few sprinkles of white and black sesame seeds this meal couldn't be easier and it's absolutely delicious now you didn't forget about our orange peel slices did you I've let these sit out overnight and I do recommend making both the pulled pork and the orange slices the night before as there's downtime with both of them because the candied orange peel will still be tacky even after its dried I'll roll them around in a little sugar then add them to a jar on my website I also show how you can dip these in chocolate but this week I'm keeping them plain and the great thing about this candied orange peel is that one peel is usually enough to satisfy my sweet cravings I hope you enjoyed all of those delicious recipes and as I mentioned at the beginning I created a downloadable PDF guide of this winter meal prep video for you the PDF includes the storage guidelines of all of the ingredients as well as links to the full recipes on downshift ology calm and hopefully that should make your life a little bit easier in the kitchen you can find the link to download the PDF in the description box below but if you're already on my email list from my website then you will receive this PDF automatically in your email inbox today if you enjoyed today's video and would like to see you more in this meal prep series make sure to give it a thumbs up hit that subscribe button and let me know in the comments below alright that's it for me today I hope that you guys stay warm and I will see you again in the next video


  1. Hi guys! I hope you love this new winter meal prep video! I'll be giving a few extra meal prep tips over on Instagram stories later today…so make sure to follow me @Downshiftology on Instagram. And let me know which recipe you're most excited to make. 🙂 Happy meal prepping! xo – Lisa

  2. a huge of yours from China. ive been watching your video non-stop. love your style and all the recipe ideas. meal-prep never occured to me. but yes to that now! thanks a lot!

  3. Hello Lisa. Just discovered your channel. Love your recipes, I eat very own carb for weight loss, rheumatoid arthritis, fibromialgia (antinflamation). Many great recipes here. I wanted the PDF but I am not sure, what I would be signing up for regarding marketing ??
    I appreciate your awesome recipes and lot of great tips. I subscribed. Thanks.

  4. What can I say.. You are awesome! Do you live in a house? Your kitchen is great. Your Videos are great and I looove your ideas! Greets from Europe!

  5. When I rinse off veggies in the sink I put a pot underneath to catch water and use it to water plants. No waste.

  6. I adore your videos, but why has no one asked about the beautiful white pot you cooked your lentils in! Gorgeous where did you get it?

  7. I really love this video, thank you very much! Just wondering do I need to add water when making the pulled pork?

  8. Everything absolutely amazing ,thank u so much for the effort .except the pork part ! My personal opinion it was created to be a natural Hoover machine for mother earth , so unhealthy to eat what cleanses earth from garbage, dead bodies, rotten fruits ,etc .. other wise what u do is perfect.

  9. I love how you explain is such soft way that your viewers must know that you cook with "love"…Be well and Many blessings to you.

  10. Love your meal prep videos very inspiring and I started using a lot of your meal prep ideas! Could you please make more of these. Thank you!

  11. A few months ago , I decided to treat my health issues through food = a combination of whole plant , SOS , with keto . Fortunately , I came across your videos . I’m not organized at all . So , your ideas are invaluable . Ty !

  12. Phenomenal! You definately showed me that preping food before can stay fresh and I can eat healthier and feel better. I'm going to try to meal prep 😊 thank you 😚

  13. Wow, grandma is impressed. I don't like humus, But I look forward to making all the rest just as you did someday this next year. This must have taken some creative planning and much work! Thanks for sharing your talent with us!

  14. I always enjoy your videos but the excessive use of parchment paper seemed such a shame. It's not recyclable and I just think it's so wasteful for the sake of not causing a mess 🙁

  15. These are by far the best meal prep videos on youtube!!! Thanks for all the hard work and the PDF ❤️

  16. I stained my enameled cast iron from making a berry cobbler… I bet beets would never come out ever! Also, ring on one hand but no wedding ring… is that so the beets don't stain it?

  17. Thank you very much for your great, healthy recipes, ideas and your hard work creating all your videos, which inspiring me more to eat healthy!

  18. Your cookware with the wooden handles are beautiful. Please tell me the brand and where these can be purchased. Thank you!

  19. I just found your channel and I have to say Thank you! Thank you! Thank you! Your meal prep videos are going to save me. After many years of cooking for my son and myself, I have been feeling totally fed up with it. After watching your videos, I am excited to get in the kitchen again. I am also going to prepare all the food prior instead of cooking from scratch and then being totally exhausted. Having everything ready makes cooking a breeze. Thanks again!

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