243: High-Protein Meal Prep for Busy Professionals: Healthy, not Hard!
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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.
Key Points Discussed:
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.
She mentions her family&\#x27;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) and use them in various recipes.
She 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&\#x27;t have to be
perfect; it&\#x27;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.
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