Steps to Meal Prep

After the Holidays it can be difficult to get back into a consistent routine for meal prep. All it takes for meal prep is one day to stock up your fridge and be set for the week. The first thing that you need to focus on for your meal is protein. Protein helps regulate appetite and prevents mindless snacking.

If you prepare protein ahead of time, the bulk of your meal is already taken care of.

  • Taco Meat 

Prepare 1.5 lbs of extra lean ground beef or lean ground turkey with your favorite taco seasoning. After it has cooled, put into 5 separate containers (approx. 5 ounces each).

  • Baked Chicken

Find your favorite recipe and bake 4-5 chicken breasts to eat throughout the week.

Meal Prep!

Meal Prep!


Veggies

  • Roasted 

Roasted veggies provide an excellent snack when you’re craving something salty and also make an excellent easy side dish for lunch or dinner.

  • Fresh

Chop up any fresh vegetables that you enjoy. Examples include bell peppers, cucumbers, carrots, snap peas, tomatoes. Place them in zip-lock bags so that you can grab them for salads or have them with hummus during the week.

  • Frozen

Keep some frozen veggies in your freezer for busy evenings. They are flash-frozen at their peak stage of ripeness so you’re not skimping on nutrients. Bonus: you don’t have to worry about them going bad if you don’t eat them fast enough!

Complex Carb

  • Cook up a large batch of wild rice, quinoa, sweet potatoes and/or beans. Put them in ½ cup containers or 1 large container to pair with your lunch and dinner during the week.
  • Microwavable options. Microwave containers of brown rice and quinoa are great when you’re in a rush. Pop them in the microwave but be sure to consume just ½ cup. Most microwavable packs contain several servings.

You can get as creative with your meal planning as you’d like. This is a very basic template to get you started. If you have healthy options available, it will save you money and keep you from hitting the drive through.

 

Resources:

http://www.prevention.com/food/easy-meal-prep-ideas

http://www.self.com/story/8-meal-prep-tips-from-a-healthy-cooking-pro

About Danielle Sikorski

Danielle is a Registered Dietitian Nutritionist and Personal Trainer residing in Anchorage, Alaska. She received her B.S. in Nutrition, Dietetics and Foods Science from California State University at Northridge. As an athlete, Danielle was initially drawn to Nutrition because she desired to learn how to best fuel her body for optimal performance. However, after becoming a Dietitian, her focus has broadened. After a Lyme and autoimmune disease diagnosis, she has learned the role that food can play in healing the body. She now works with clients with a variety of goals ranging from sports performance, Food Intolerance, Autoimmue, to Weight loss. ******In her spare time she loves running to clear her mind and also enjoys cooking with her husband. ---------------EDUCATION & CERTIFICATIONS: • B.S. in Nutrition, Dietetics, and Food Science • Internship at University Medical Center in Las Vegas, NV specializing in Medical Nutrition Therapy in the ICU, Pediatric ICU, Cancer Center, Cardiovascular Disease and Diabetes Education • Internship at W.I.C. specializing in pre and post-natal Nutrition • RD, RDN by the Academy of Nutrition and Dietetics