• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
BlackDoctor.org
Where Wellness & Culture Connect

Where Wellness & Culture Connect

  • Health Conditions
  • Wellness
  • Lifestyle
  • Longevity
  • COVID-19
  • Find A Doctor
  • Subscribe
Home / Meal Prep In 4 Easy Steps

Meal Prep In 4 Easy Steps

African American Black family in kitchen meal prepping

As a lover of exercise, I tend to slack on the nutrition side of things thinking that if I just burn every calorie I’ll be fine! Newsflash: it just doesn’t work that way. When you hear people say that healthy living and weight management requires 20% (some say 30%) exercise and 80% nutrition, believe them. Especially as we get older, our health and waistlines truly start to mirror what we put in our bodies. If you eat clean, lean foods, it will show. If you eat fatty, non-nutritious foods, you’ll start to see that on the outside as well.

MUST READ: The Oatmeal Hack That Adds More Time (And Fiber!) To Your Week

If you’re looking to improve your nutrition, one of the best ways to keep your meals in check is through meal prep. It’s a not-so-new phenomenon that your mom probably used when she baked a huge pot roast at the beginning of the week and served it up in multiple variations all week long. With meal prep, you can prepare all your foods for the week so that there are no surprises, fewer temptations, and lots of healthy, delicious foods to eat all week long! If you don’t know where to start with meal prepping, keep on reading for 4 steps to get you on your way!

Step 1: Make a Menu

This step is similar to writing an outline before you dive into a serious essay. The easiest way to figure out what foods to put on your grocery list is to make a menu of several dishes you want during the week. I like to make two large dinner options, a light lunch, and keep breakfast really simple. Make sure your menu covers you for about 5 days, which means 5 breakfasts, 5 or 10 snacks, 5 lunches, and 5 dinners. For breakfast, you could make a pot of oatmeal, or bag up smoothie ingredients for 5 days. For lunch, you could make a large soup and add a salad, or use the protein from your dinner to top a salad or sandwich. I usually grab a few pieces of fruit or yogurt for snacks, and sometimes a few protein bars to jazz it up. Then for dinner, I always make two dishes, like a large piece of fish, and several chicken breasts because I don’t like to eat the same dinner 5 days straight. And there you have it! Your menu can be as fancy or simple as you want it. Here’s my most basic meal plan menu below:

  • Sample Menu:
    • Breakfast: Crockpot Oatmeal; Green Smoothie (5 days)
    • Snacks: Assorted Fruit, Nuts and Yogurt; Boiled Eggs (5 days)
    • Lunch: Salad with Chicken; Turkey Burger with salad (5 days)
    • Dinner: Salmon, Green Beans, and Couscous; Turkey Chili w/ Spinach (2-3 days each)
Continue Reading

The Latest In Healthy Weight Loss

winter

Start Working On Your Summer Body Now! Here’s How

If you want to achieve summer body goals, you have to start preparing now. Let's face it, motivating ourselves to workout or go to the gym is never easy. It's especially tough during the colder months when all we want read more about Start Working On Your Summer Body Now! Here’s How
older man walking

The Secret to Weight Loss at Any Age

Are you thinking about walking to achieve your weight loss goals but don’t know where to start? Here’s what you need to know to stroll your way to weight loss, at any age. According to researchers from the University of read more about The Secret to Weight Loss at Any Age
Twelve hour intermittent fasting time concept with clock on plate.

Intermittent Fasting: The Best Kept Weight Loss Secret

Intermittent fasting is a popular health and fitness trend these days. It is not a diet but an eating pattern that cycles between periods of fasting and eating. It's used to lose weight, improve one’s health, and simplify one's lifestyle. read more about Intermittent Fasting: The Best Kept Weight Loss Secret

What is the Daniel Fast (And is it Healthy?)

The Daniel Diet (or the Daniel Fast, as it's called in religious sectors) has become very popular in the last decade. Celebrities such as Chris Pratt have begun doing the diet and have been encouraging others to do the same. read more about What is the Daniel Fast (And is it Healthy?)

161-Pound Weight Loss: “Respect Yourself Enough to Say ‘I Deserve Better'”

#WeSeeYou is BlackDoctor.org’s weekly feature where we highlight a person or group doing something great in health that needs to be shared with the world. This week, we highlight the one and only @Shugafree_rny from Instagram! How do you transform read more about 161-Pound Weight Loss: “Respect Yourself Enough to Say ‘I Deserve Better'”

This is How Much Weight You Can Lose if you Clean Your Colon

Multiple websites and blogs state that the average person has between 15-20 pounds of waste sitting in their colon. This statement has given rise to many people seeking out ways to clean their colon and thus, lose weight. But the read more about This is How Much Weight You Can Lose if you Clean Your Colon

Primary Sidebar

Subscribe to our newsletter

Poll

Popular Posts

  • 7 Bad Sleep Habits That Cause Weight Gain7 Bad Sleep Habits That Cause Weight Gain
  • Pooch Hall: Family Over EverythingPooch Hall: Family Over Everything
  • Black Health History: Rosa ParksBlack Health History: Rosa Parks
  • 10 Cities With The Highest HIV Rates10 Cities With The Highest HIV Rates
  • Home Remedies For Your Dry SkinHome Remedies For Your Dry Skin

Podcast

Diabetes prevention and management podcast

Dr. LeNoir is joined by Dr. Lenore Coleman, a Pharmacist and Founder of Healing Our Village, as they offer you the tools you need to prevent and manage diabetes.

Listen Now

Footer

Where Wellness & Culture Connect

BDO is the world’s largest and most comprehensive online health resource specifically targeted to African Americans. BDO understands that the uniqueness of Black culture - our heritage and our traditions - plays a role in our health. BDO gives you access to innovative new approaches to the health information you need in everyday language so you can break through the disparities, gain control and live your life to its fullest.

Connect With Us

  • Facebook
  • Instagram
  • LinkedIn
  • Twitter
  • YouTube

Learn More About

  • Hepatitis C
  • Diabetes
  • Sickle Cell
  • Mental Health
  • About Us
  • Privacy Policy
  • Advertise With Us
  • BlackDoctor.org Advertising and Sponsorship Policy
  • Daily Vitamina
  • TBH

Copyright © 2021, BlackDoctor, Inc. All rights reserved.