{"id":8222,"date":"2018-04-18T23:51:20","date_gmt":"2018-04-18T23:51:20","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=8222"},"modified":"2022-04-08T02:52:02","modified_gmt":"2022-04-08T02:52:02","slug":"rd-meal-prep","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/rd-meal-prep\/","title":{"rendered":"Meal Prep Tips from Two Registered Dietitians"},"content":{"rendered":"Plus: what science says about meal prepping. \n\nThe #mealprep<\/a> hashtag is insanely popular on Instagram right now, and with good reason: It’s scientifically proven to deliver results. A study published in the International Journal of Behavioral Nutrition and Physical Activity<\/a> reports that women who plan their meals ahead of time are less likely to be overweight than those who don’t plan ahead. Another study<\/a> shares that adults who spend less time preparing their meals spend significantly more on food. Finally, it’s RD-approved.\n\nTo save yourself lots of time and money, here are a few ideas on how to meal prep for the week from HUM’s registered dietitians.\n\n\"Registered\n

Alex Caspero’s Vegan Meal Prep<\/h2>\n

Every weekend, I set aside some time to get meal prepping<\/a> done for the week ahead. It usually do it on Sunday evening, but I sometimes also get up earlier to knock it out if we\u2019ve got a busy day ahead. While my menu rotates each week, I almost always prep the following items: soup, cut vegetables, a breakfast<\/a> item, cooked grains, a protein<\/a>, and a healthy snack. Prepping these items makes for effortless mix-and-match breakfast, lunch, and snack items throughout the week.<\/p>\n

This week, I cooked a big batch of quinoa, sesame ginger tofu<\/span><\/a>, Nutella energy bites<\/span><\/a>, lentil soup<\/span><\/a>, and baked oatmeal<\/span><\/a>. The entire process took roughly two hours to complete, which is hugely time-saving for the week. For breakfast, I had either baked oatmeal or a smoothie<\/a>. For lunch, I packed four containers of cooked quinoa, sesame ginger tofu, and steamed broccoli into containers with a few Nutella energy bites for snacks. This prep gave me a healthy lunch option Monday through Thursday with the option to dine out on Friday. The lentil soup was an easy dinner two times this week, and I popped the leftovers into the freezer for a healthy option later this month.<\/p>\n\"Registered\n

Sarah Greenfield’s Paleo Meal Prep<\/h2>\n

I also like to carve out time on the weekend to prep my meals for the week. Whenever I cook, I always try to have all of my food groups represented. I love to focus on low-glycemic fruits, complex carbs (like brown rice, quinoa, and sweet potatoes), lots of low-starch veggies, clean sources of protein, and healthy fats<\/a>. I think about these food groups when I’m shopping and grab a couple of options in each category at the supermarket. There are typically two ways that I meal prep.<\/p>\n\n

Paleo Meal Prep: First Way<\/h3>\n

The first way is to create a couple larger-batch dishes that I can combine in different ways. That way if I feel like getting more variety throughout the week, I have options. For example, in the photo above, I was feeling inspired by places like sweetgreen<\/a>. To get that vibe at home, I create a bunch of side dishes that can be combined differently. If I want a salad, I can combine all of the ingredients. Or if I want a warm meal, I can combine just the avocado, chicken, and saut\u00e9ed cabbage.<\/p>\n\"Registered\n

Paleo Meal Prep: SECOND Way<\/h3>\n

The second way I meal prep is to put together actual meals so I have even less to think about during the week. I use these three-compartment glass containers, which help me get more creative with my meal prep.<\/p>\n

One thing I like to do is make an entire roasted chicken and use the meat for meal prep. (Bonus: I can use the bones to make a homemade bone broth.) Then, I add saut\u00e9ed veggies and a carrot, apple, and sweet-potato roast. I also love making quiche because it can be a very balanced meal. I always load up my quiche with veggies and make a barley gluten-free crust so it’s dairy-free. It’s a great source of protein, fiber<\/a>, and healthy fat!<\/p>\n

I try to keep things as simple and straightforward as possible. I really enjoy cooking and being creative in the kitchen. It’s not only good for your body, but it can also save you a lot of money in the long run!<\/p>\n

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Plus: what science says about meal prepping.<\/p>\n","protected":false},"author":13,"featured_media":12099,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[252,996,863,391,331,336],"coauthors":[21973],"class_list":["post-8222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-clean-eating","tag-cooking","tag-healthy-habits","tag-meal-prep","tag-paleo","tag-vegan"],"acf":[],"yoast_head":"\nMeal Prep Tips from Two Registered Dietitians | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Studies show a weekly meal prep can save money and shrink your waistline. 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