Meal Prep Basics

Carving out time to meal prep is challenging and can frankly be overwhelming for beginners. However, there is truth in the saying “failure to plan is planning to fail.” You need a surefire game plan that's most supportive of your goals. With time, you'll learn how to design your own dishes, and making meals ahead will become second nature. Read below for meal preparation design as fabulous as you are!

        1.       Protein for fat loss and muscle growth: Lean protein is essential for weight loss. It helps you feel full and aids in muscle recovery and growth — and the more muscle you have, the more calories you'll burn. But that doesn't mean you have to eat the same baked chicken at every meal. Try mixing things up with other picks.

•   Salmon: A 4-ounce cooked portion of salmon has fewer than 200 calories yet offers 25g protein. Salmon (and other fatty fish) also provide EPA and DHA, omega-3 fatty acids that can help lower your risk of heart disease and boost brain health.
•   Tofu: Plant-based proteins aren't just for vegetarians and vegans. A half-cup serving of tofu offers 22g protein, but fewer calories and less fat than meats like beef and sausage.
•    Pulses: Beans and legumes like chickpeas, lentils, black beans, and dried peas are perfect for meal prep. They make it quick and simple to prepare nutritious cool meals in the summer months. One study found that eating pulses daily can lead to a weight loss of close to a pound over a six-week period. It may not sound like much, but it adds up over time!

              2.            Vegetables and fruit for weight loss and gut health:
If you're monitoring your digestion or trying to lose weight, fiber-rich fruits and vegetables should be the star of your plate. They're filling, and fiber helps regulate blood sugar, preventing cravings. All fruits and vegetables have different health benefits, so aim for variety — the more colors, the better. Here are some great ones to add:

• Blueberries: Keep your freezer stocked with wild blueberries. They're so versatile to use in healthy recipes, like smoothies or salads. Blueberries get their rich color from anthocyanins, a type of antioxidant that helps lower the risk of cognitive decline.
• Mango: A great source of fiber and hydrating water, mango makes a great topping for overnight oats.
• Grapes: Eat them as a snack (they're delicious frozen!) or as a topping in a healthy Greek yogurt parfait.
• Spinach: Spinach is low-calorie and a good source of filling fiber, with 2g per 3-cup serving. It's a tasty salad base, but you can also sauté it with scrambled eggs or blend it into a smoothie.
• Tomatoes: Tomatoes can be used in so many dishes, and they add flavor for very few calories. The nutritional benefits are impressive, too. Tomatoes provide lycopene, which can protect your skin from UV damage.
• Squash: Zucchini isn't the only option to replace traditional noodles. Butternut squash noodles are delicious when tossed with tomato sauce or pesto, or you can use them as a base for a cold salad. I also love spaghetti squash because you can make high-fiber, low-calorie 'pasta' dishes with it.

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      3.      Grains to round out the meals:
Carbs are not the enemy, as long as you pair them with a source of protein and some healthy fats for a well-balanced meal. Whole grains like brown rice and quinoa have more fiber and nutrients than refined grains like white bread. Try these picks.

•    Oats: Use oats to make overnight oats, a savory dinner oatmeal, and snackable protein bites.
•    Barley: This heart-healthy grain is underrated. The filling fiber content of barley is one of the highest of any grain, and it can be used in a variety of ways, from soups to sides to breakfasts.
•  Whole-wheat pasta: Combine pasta with a lot of veggies to add bulk to your meal, and then top it with a lean protein.

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            4.          Healthy fats to nutrient absorption:
Healthy fats are more calorie-dense than carbs and protein, but that only serves to make your meals more satiating and help you absorb your veggies’ nutrients. Plus, fats are crucial for a healthy brain and hormone function. These are the ones worth adding to your list.

•    Avocado: A little goes a long way, so try to add only a quarter to a third of an avocado to any given meal. They're delicious on sandwiches and salads, but you can also use them to make healthy desserts.
•    Pistachios: These are my go-to nut for meal prep because they're one of the highest in protein, not to mention their polyunsaturated fat and fiber content. For snack time, keep 100-calorie packs of pistachios in your car or purse to stabilize your blood sugar on the go.
•    Nut butter: Whether you prefer almond or peanut butter, there's no denying that nut butters are some of the most perfect foods around. Use them as a dip for fruit or try them in oatmeal, yogurt parfaits, and stir-fry sauces.

            5.     Get cooking!
Once you get all those healthy foods home, and you're ready to start cooking, remember that certain methods will better serve your goals than others. Stick with grilling, roasting, steaming, and sautéing using low-sodium broth or water. If you're trying to eat healthier, you'll want to avoid frying your food or cooking in a lot of oil or butter. 

             6.       Portion it out
Assemble a protein, healthy fat, and veggies or fruit with each meal. A whole grain should be an accompaniment to add texture to your meals. While portion sizes are highly individual, make sure veggies are at least half your plate. For example, to create a meal with about 400 calories, include 3/4 cup pulses (such as canned, no-salt-added chickpeas) as a protein, 10 kalamata olives as a healthy fat, 3/4 cup grape tomatoes, 1/4 cup onion, and 2 cups spinach sautéed in low-sodium broth, 1/2 cup cooked whole-wheat pasta for a whole grain topped with 1/4 cup tomato sauce. You can also add seasoning as you like, such as black pepper.
 
When you need to eyeball it, many experts recommend following the 50/25/25 rule, in which you fill 50% of your plate with fruits and nonstarchy vegetables, 25% with lean protein, and 25% with whole grains or starchy vegetables, with a small amount of fat (such as nuts or avocado) mixed in.
 
                  Bottom Line
Changing how you shop and cook can be overwhelming, but totally worth the effort. Have fun and get creative. As long as you portion out your foods, you can branch out and come up with your own creations.