I ’m a huge fan of anything with Greek yogurt because it’s a “nutritional powerhouse” that gives you a huge bang for your buck: It’s high in protein, low in calories, and has calcium, vitamin D and muscle- building proteins (whey and casein). Some of my favorite prepped items include:
Mix ½ cup oats with ¼ cup Greek yogurt, 1 scoop protein powder, 1 tablespoon chia seeds and fruit. The oats contain filling fiber, the yogurt and protein powder provide protein to keep you full and get your metabolism going, and the chia seeds have heart-healthy and anti- inflammatory omega 3s. Plus the recipe possibilities are endless!
The Pros And Cons Of Food Delivery And Meal Prep Services Photo Gallery
GREEK YOGURT BOWL
Mix 1 cup plain, nonfat Greek yogurt, ½ cup berries and a handful of nuts in a container. It’s the perfect combination of protein, antioxidants, fiber and good fats. Plus it makes for a super- filling snack.
SALADS WITHLEAN PROTEIN (E .G . CHICKEN ORFISH)
Raw veggies are low in calories and high in fiber and water, so they fill you up. Chicken or fish go great on top of salads, and you can batch-cook them so you have plenty for the week for both lunch and dinner. Be sure to portion out 2 tablespoons of a low- fat oil-based dressing, and bring it with you in a small container on the side.
These are super easy to make and filling while providing all of your nutrients. Portion out at least 4 ounces protein, 1/3–1/2 cup whole-grain starch like brown rice or quinoa, and lots of veggies into a bowl. Again, you can batch- cook the protein, grain and veggies to last through the week.
If you need something quick and light, a correctly built smoothie is great. Mix 1 fruit serving (1 cup berries or piece of fruit), 1 scoop protein powder or 1 cup plain Greek yogurt, 1 tablespoon nut butter and a handful of spinach (you can’t taste the spinach!). Blend with 1 cup water, skim milk or an unsweetened nondairy milk. Personally I don’t think meal kits are worth the money. I think it’s much less expensive to buy your own groceries and meal-prep with foods you have at home. However, if you travel a lot, have no time to cook or think a meal delivery service might prevent you from eating out all the time, then I think it’s worth the investment.
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