Meal Prep 101: Guide to Planning & Preparing Healthy Weekly Meals, Study notes of Nutrition

Download Meal Prep 101: Guide to Planning & Preparing Healthy Weekly Meals and more Study notes Nutrition in PDF only on Docsity!

LEARN THE POWER OF HOW TO PREPARE

FOOD THAT FUELS AND SUPPORTS YOU!

TAKE THE HEADACHE OUT OF DECIDING

WHAT TO EAT ON THE FLY.

MEAL PREP 101

Meet your Meal Prep Hosts:

Summer Huntington and

Casey Scalf, both local

entrepreneurs and interested

in optimizing nutrition and

performance via meal prep.

MEET YOUR MEAL PREP HOSTS

MACRO-NUTRIENTS

protein

carbohydrates

fat

There are three

macronutrients:

Each of these plays a number

of important roles in fueling

and building the human

body.

It is important to have a

balance of these macros

within our diet to ensure we

have stable energy and blood

sugar, optimal metabolism,

as well as providing the

variety of nutrients our

bodies need.

PROTEIN

Protein is what helps our body build muscles, tissues, organs, and nerves.

It is necessary for antibodies (which fight infection), hemoglobin (which carries oxygen around the body), neurotransmitters (what makes us think, reflect, feel, happy/sad), and enzymes (which are part of all biochemical processes in the body).

Protein is essential for our health and well-being!

Protein is made of amino acids, which 9 of them are considered “essential” as they cannot be made from the body and must be obtained from food.

This is why it’s important to get a variety of high-quality protein.

Made of

amino acids

9 amino acids

are

considered

"essential"

Get a variety

of protein in

your diet

FATS

Contrary to popular belief, dietary fat is not the villain it has been made out to be.

A fairly high percentage of diverse, high-quality fats are required to fuel and build your body. Fat helps regulate the speed we digest food, and helps to absorb the important fat-soluble vitamins A, D, E, and K.

Fat also helps with the production of energy, the production of hormones, and to build cell membranes.

There are 3 main types of fat: saturated, monounsaturated, and polyunsaturated. Included in this are the two essential fatty acids: omega-3s and omega-6s. Omega- 6s are often abundant in the diet, but Omega-3s are not. They are found in fatty fish, flax seed, hemp seed, and walnuts.

Toxins can

build up in fat

tissue, it’s

best to get

fats from

clean sources

Avoid man-

made and

highly refined

fats

whenever

possible

Fat increases

satiety

STEP 1 - THE SHOPPING

Chicken Legs/Thighs ( total) Chicken Breast(5 total) Fish (3-4 fillets) Eggs (6-8 total)

Broccoli ( Crowns )Mushrooms ( box of wild preferred) Brussel Sprouts (1 bag) Cauliflower ( crown) Garlic (6 oz) Beets (4 total) Kale ( Bunches) Carrots 12 oz Power Greens Fruits:Mixed Frozen Berries

Quinoa ( Cups) or Brown Rice (4 Cups dry) Chia Seeds

Proteins

Coconut Oil (1 jar) Avocado (5- 8 small ones) Peanut Butter (1 jar) Mixed Nuts (16 oz bag) Coconut Milk (1 can) Plain Yogurt ( 1 Qt / no sugar) White Cheddar Cheese ( oz)

Vegs Carbs Fats

Note Buy Organic whenever possible. Buy lowest sugar items. Buy produce that looks like it may have been in nature.

Grocery List // 1 Week for 1 Person (in maintenance phase)

Curry powder turmeric salt, pepper. Other: Optional Miso for Bone Broth

Spices:

Add Up the total of all groceries ______________ How many meals are you making?_______________ Total Amount Spent______________ / Total Meals______________ = _________cost per meal

Do a happy dance that you are saving both money and time!

STEP 2 - PREPARE YOUR SPACE &

ENGAGE YOUR TEAM

What do you want to achieve, and how can you get there Improving speed from last week? Set a timer Exploring new sauce ideas? Trying out new flavor profiles? Pans, pyrex, pressure cooker out and ready! Turn some music on, or a fun podcast. If you are alone, maybe an audio book you’ve been wanting to dive into. Turn off devices like phones. Stay off social media. Those emails can wait, it’s meal prep time!

What are my Intentions for this Week’s Meal Prep

Set some clear objectives for the meal prep.

Get all of your tools

Stay focused!

What can I improve upon last week’s food quantity, flavor, balance?

Am I feeling grounded and connected during this meal prep session? If not, why?

STEP 3 - INITIATE YOUR MEAL PREP!

This section has many steps… We have found ways to be efficient by dividing and conquering when meal prepping with a friend or partner.

It can be helpful to have one person on meat, one person on veggies. Or one person on breakfast, and another on pressure cooker.

Meal prep will be a bit faster with two people, but here is a surefire way to get it all done with style! And crack some corny jokes along the way. Let’s get domestic people, it’s time to meal prep!

Meats / Get em in the oven! Place all chicken meat in one pyrex baking pan, and all the fish in another one. (We love double protein, for maximizing lean muscle gain and keeping us full longer. )

**Vegans & Vegetarian can add legumes, chickpeas, or lentils to sub for meat or meat subsitutes like saitan or tofu.

2. Cook at 375 degrees for 20-25 minutes (watch it to make sure it doesn’t over cook)
3. Add spices if you’d like (use the spices to make a rub if you’re feeling fancy)

Root Veggie Bake/ Chop and Prep Rinse and clean, beets, cauliflower, carrots. Then get choppin! Place them in a big pan with a lid, steam and drizzle with oil. Cook till al dente, about 20 minutes.

Green Veggies on Stove Top Rinse and clean the brussel sprouts, broccoli and optional kale. Chop veggies Steam cook them on stove top, 10-12 minutes. Careful not to overcook.

Notes:

Notes:

Notes:

Combine in Bowl Place 16 oz bag of nuts with 1 quart of plain yogurt, and 2 cups of chia seeds. Stir until evenly covered. Option to add frozen mixed berries in am.

Squirrel Crack Place on 16 oz jar of peanut butter in a bowl, ½ cup chia seeds, ¼ cup coconut shreds, 1 tsp of tumeric, dash of cinnamon and honey to taste. Stir it up, should be very thick.

STEP 4 - BREAKFAST IS LAST

Snacks are Important - for Protein Hard Boil Your Eggs - 8 min After cooled with cold water, keep the in the carton for easy snacking.

Notes:

Notes:

Notes:

STEP 5- PORTION IT OUT!

Portion your week of meals into balanced portions and macro nutrients so they are ready to grab and go!

Now you are ready to rock your week!

Proteins Vegs Carbs Fats

Proteins 25-35% Carbohydrates 35-45% Fats 25-35%

Macro Balance Ranges for the week:

Men may need to double these portions, as well as extremely active women, depending on needs and goals discussed with your coach.

Balanced Plate: