243: High-Protein Meal Prep for Busy Professionals: Healthy, Not Hard!

The Metabolism, Muscles, and Mindset Podcast

Episode Summary: 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.

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