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Learn the art of meal prep from local entrepreneurs Summer Huntington and Casey Scalf. Discover the benefits of meal prep, the role of macronutrients (protein, carbohydrates, and fats), and how to shop, prepare, and portion your meals for optimal health and energy. This comprehensive guide includes a grocery list, meal prep objectives, and meal prep steps.
What you will learn
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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.
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.
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
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)
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!
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?
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.
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.
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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.
Snacks are Important - for Protein Hard Boil Your Eggs - 8 min After cooled with cold water, keep the in the carton for easy snacking.
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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: