Corporate Fitness and Active Aging

Are you hoping to start meal prepping to allow for more time during the weeknights? Meal-prepping is a great way to ensure you are eating a well-balanced diet, even when you are on a time crunch throughout the week. It can be a daunting and time-consuming task at first, so here are a few tips to get you started.

Organize your meal plans ahead of time and go grocery shopping ONCE.

First things first, decide what you want to prepare. Search through cookbooks or Pinterest for healthy meals that will reheat well. Write all of the required ingredients on your grocery list so that you only need to go shopping once. Once prepared, store your food in glass storage containers, if possible. Your food will reheat more evenly, and your hormones will thank you later!

Start small.

Instead of trying to prep EVERY meal for your entire week, start with just a few meals! If there are a few days of the week that you know will be busier than the rest, prioritize having meals ready-to-go for those specific days. As you get comfortable doing a few meals a week, you can decide whether you want to prep a little more at a time. It doesn’t have to be all or nothing!

Prioritize protein and vegetables.

Protein is key both for weight loss AND for gains. Choose proteins such as chicken breast or thighs, ground turkey, salmon, tuna, cod, beef, or even plant-based options such as quinoa, chickpeas, and beans. Incorporate plenty of colorful vegetables and healthy fats such as avocados, nuts, seeds, and cooking oils such as grass-fed butter, avocado oil (for high-heat) and olive oil (for dressings and low-heat). Sprinkle in complex carbohydrates full of fiber such as brown rice, quinoa, white or sweet potatoes with the peel, or orzo.

Keep lots of spices on-hand!

When you prep meals ahead of time, it may not take very long to get tired of eating the same foods. If you have a variety of spices in your kitchen ready to go, it can be a fun way to keep your meals new and exciting. This is a great time to experiment with seasonings such as curry, sazón, chimichurri, and more!

Prep your pantry with healthy snacks, too.

While pre-packaged foods are easy-to-grab, they often don’t provide many nutrients. Cut up some fruits and vegetables at the start of the week for grab-and-go snack options. Do the same with nuts and seeds – and put them all in easy, one-portion storage containers.

Eating out at restaurants or on the go doesn’t have to break the calorie bank or bust your diet. Here are some tips and tricks for keeping your order healthy when eating out:

• Pass on the breadbasket or limit your intake to just one slice.
• For pastas and pizzas, choose a tomato sauce, rather than a cream-based sauce, for fewer total calories and grams of fat.
• Top pastas and pizzas with plenty of vegetables - green and red peppers, spinach, asparagus, broccoli, and onions are all great options!
• Order a side of seasonal vegetables or side salad with your entree.
• Request a “to-go” box before your order arrives. When it gets there, place half of the entree in the box to take home with you.

• Stick with a single patty, rather than ordering a double or triple burger.
• Choose grilled chicken rather than chicken that is breaded or fried.
• Skip the soda and opt for a healthier alternative such as water, low fat or fat-free milk, or unsweetened tea!
• Go easy on special sauces, which are often high in calories, fat, sugar and sodium!
• Order a salad, baked potato or a fruit cup as a side in place of French fries, which are often high in calories, fat and sodium.

• Pass on the chips and queso as a starter, or have salsa or guacamole in queso’s place, for fewer calories and less saturated fat.
• Choose brown rice over white rice, as it is higher in fiber which will help keep you fuller for longer!
• Skip the sour cream and opt for lighter and healthier toppings such as tomato or corn salsas, or avocado!
• Select lean proteins such as fish or chicken, rather than beef or steak.

• Load up on the vegetables - tomato, green and red peppers, lettuce and spinach to name a few.
• Choose whole grain or whole wheat bread when possible. Or forgo the bread completely and ask that your usual sandwich toppings be served over a bed of greens.
• Ask them to go easy on the high calorie toppings, like cheese, mayonnaise and other condiments.
• Skip the potato chips and opt for a healthier side.

• Skip deep fried sides and starters, such as wontons, crab rangoon, and egg rolls.
• Choose brown or steamed white rice, rather than fried rice or noodles.
• Avoid entrees with heavy sauces, such as those with “General Tsos”, “Sweet and Sour” or “Kung Pao” in the name.
• Select lean proteins, such as shrimp, fish or chicken, rather than beef or pork entrees.