243. High-Protein Meal Prep for Busy Professionals: Healthy, Not Hard!
In this episode, Dr. Ali Novitsky delves into the world of meal prep, sharing practical strategies and tips to help busy individuals streamline their meal planning and preparation. She begins with a brief update on her recent family trip to Disney World, where she found a surprising sense of relaxation and stress relief. This sets the stage for the main topic: making meal prep manageable and enjoyable.
Personal Update:
Dr. Novitsky shares her recent Thanksgiving trip to Disney World. She discusses how Disney World, despite its reputation for being stressful, was a relaxing experience for her. Ali mentions her family's plans to return to Disney World in January and for spring break.
Introduction to Meal Prep:
Dr. Novitsky expresses her initial dislike for meal prep and the reasons behind it. She highlights the benefits of meal prep, such as saving time and ensuring balanced meals.
Batch Protein Process:
Dr. Novitsky introduces the concept of batch prepping proteins as a cornerstone of efficient meal prep. She details a two-week process where participants prep three proteins each week (e.g., chicken, steak, shrimp, tofu) and use them in various recipes.
Ali shares her personal experience with this method, noting significant savings on grocery bills and reduced meal prep time.
Meal Prep Strategies:
Strategy 1: Batch prep proteins and store them in glass containers to maintain freshness.
Strategy 2: Mix and match veggies and complex carbs to create diverse meals.
Strategy 3: Make extra portions for dinner to have leftovers for lunch the next day.
Strategy 4: Utilize the Crock-Pot for easy, set-it-and-forget-it meals.
Strategy 5: Prepare overnight oats for a quick, nutritious breakfast.
Strategy 6: Plan for a mid-afternoon mini-meal to avoid excessive hunger before dinner.
Strategy 7: Repurpose restaurant leftovers into new meals.
Strategy 8: Purchase prepped proteins from meal services if you prefer not to prep them yourself.
Strategy 9: Consider meal subscription services for convenience.
Strategy 10: Emphasize that meal prep doesn't have to be perfect; it's about making the best decisions you can.
Additional Resources:
Dr. Novitsky announces a free download: "One Protein, Seven Lunches" guide, designed for busy people to ensure they have high-protein, nutritious lunches every day. She mentions the ongoing enrollment for Transform 9.0, a program designed to help individuals with their meal prep and nutrition goals.
Conclusion:
Dr. Novitsky encourages listeners to try out these meal prep strategies and see which ones work best for them. She reminds them that meal prep should be fun, easy, and adaptable to their lifestyle. Perfection is not the goal; making the next best decision for health and well-being is.
Listen to Episode 243 Here
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Chapters
00:00:00 - Introduction and Disney World Trip
00:02:05 - Returning Home and Dog Boarding
00:02:37 - Introduction to Meal Prep Strategies
00:03:30 - Challenges with Traditional Meal Prep
00:04:24 - Recognizing Personal Strengths in Meal Prep
00:05:06 - Customizing Nutrition and Flexibility
00:06:09 - Batch Protein Process Overview
00:07:04 - Week One Protein Prep
00:08:17 - Detailed Protein Prep Steps
00:10:02 - Storing and Assembling Meals
00:11:05 - Vegetarian and Vegan Protein Options
00:12:10 - Simplifying Meal Prep with Batch Cooking
00:13:14 - Mixing and Matching Veggies and Carbs
00:14:49 - Making Extra for Lunch
00:15:53 - Utilizing the Crock-Pot
00:18:02 - Crock-Pot Meal Ideas
00:20:09 - Embracing Meal Prep as Fun and Easy
00:21:02 - Overnight Oats for Breakfast
00:22:16 - Planning for Midday Snacks
00:23:33 - Repurposing Restaurant Leftovers
00:25:05 - Prepped Meats and Meal Services
00:26:08 - Flexibility and Imperfection in Meal Prep
00:27:32 - Free Download: One Protein Seven Lunches
00:28:55 - Transform® Program Enrollment
Resources:
The Muscles & Mindset Beginner Strength Training Program - 12 months for only $199! Enroll TODAY.
Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.
The Total Fitness Program combines Core & Floor, Muscles & Mindset, Advanced Strength Training, Yoga, and Meditation to give you the ultimate mind and body fitness experience over 12 months. Enroll HERE.
The Fit Collective™ is an Affiliate with InBody, USA and Canadian divisions. Click HERE to receive a 15% discount off the H20 and H30 models. Please note, we do receive a small referral commission.
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*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*
