The podcast can be found on:
Highlight – “Clip: Practical Meal Prep Strategies to Save Time and Money” available in bite-sized form on the show!
- Step 1: Look for fiber: fruits, vegetables, whole grains – and protein: plant based or quality animal proteins
- Step 2: Pairing those high fiber foods with proteins (Recipes available at DayByDayNutrition.org)
- Don’t make a 180 degree turn, make small changes.
- Ex: replace buttered toast —> toast with hard boiled egg and avocado on top
- Sneak vegetables into sauces, sautée vegetables to go into pasta sauce
- Try zucchini noodles
- Whole grain pastas and breads, wild rice over white
- Smoothies: with a little spinach blended in, and choosing whole fruits with water or coconut water instead of fruit juice (more fiber and less sugar this way)
- Salad dressings homemade – ex: vinegar, olive oil, mustard (no additives)
- Choosing lower calorie dips – ex: salsa, hummus are higher fiber and protein
- Assess which meal will make a big difference in your lifestyle? Opportunities for replacing with a healthy option.
- For the first week or two at least, start slow and pick just one meal to prepare for.
- Make an appointment with yourself to set aside the time to prepare the week’s portions for that meal.
Meal examples – looking for high fiber with protein:
- 1 or 2 hard boiled eggs with a fruit
- Overnight oats – in a mason jar or single portion food container, add steel cut oats with milk or water the night before, could add a tsp of walnuts, some blueberries if you like
- Could do these 3-4 days in advance
- Ground turkey with spices (minimal oil and butter)
- Whole grain: quinoa, brown or wild rice, couscous, barley, etc.
- Baked vegetables – really great flavor: cauliflower, broccoli, kale, carrots (at 350 degrees until crispy with some spices and a little olive oil)
- Fill container 1/4 protein, 1/4 grain, 1/2 vegetables
- Adding variety: use different seasonings each day to have unique flavors each day
- Could follow a similar style as lunch
- Double or triple recipe to create leftovers and put in the freezer, then when you don’t have time to prep meals one week or weekend, you’ll already have a backlog of food made you can pull out to eat.
- Bonus Meal Prep Tips: Right when you get back from getting groceries: chop up some fruits and vegetables so you’ll be more likely to grab a few of those than having them tucked away in a drawer unprepared. Also easier to throw in a stir fry or grab to eat with some hummus for a snack.
- Governmental financial incentives to produce cheap dairy and meats products, with no such incentives for fruits and vegetables, making then much more expensive and harder to access.
- Reducing governmental control of particular food access – consumer education is rapidly increasing, but governmental intervention is stunting markets ability to correct.