05/29/2025
Wanting to EAT HEALTHIER?
Setting aside time ONCE A WEEK to Meal Prep can make a HUGE difference!
Follow the 50-25-25 Rule for balancing Macros, then Portion Out in Individual Containers so you can easily GRAB and GO or ASSEMBLE.
Beans: About 3 heaping tablespoons of beans such as black beans, kidney beans or chickpeas.
Fish: One hand-sized piece of fresh fish like salmon or white fish, or a small tin of canned tuna.
Eggs: Two eggs
Meat: One hand-sized piece of boneless skinless chicken breast, about 1/3 cup of ground beef, 1/2 cup of ground turkey
Plant-based protein: One hand-sized piece of tofu, two spoonfuls of peanut butter, one handful of unsalted nuts (like cashews, almonds, pecans or pistachios), one spoonful of seeds like chia seeds or pumpkin seeds.
Cheese: One finger length of lower-fat cheese like Brie or Camembert, two spoonfuls of low-fat cream cheese, one spoonful of regular cream cheese, three spoonfuls of cottage cheese.
Dairy: One small glass (approx. 200 ML) of skim milk or plant-based milk, four spoonfuls of yogurt
Fruit: One handful of grapes, two handfuls of berries, two handfuls of cherries, one banana, one apple, one heaping spoonful of dried fruits like apricots
Grains and pasta: Two heaping spoonfuls of rice, two heaping spoonfuls of quinoa, two heaping spoonfuls of cooked pasta, half a package of egg noodles or ramen, one spoonful of granola, three spoonfuls of oatmeal
Vegetables: Eight broccoli florets, three spoonfuls of root veggies like carrots or beets, three spoonfuls of peas, two handfuls of salad (including kale or spinach), one fist-sized sweet potato, half an avocado, one tomato, four spoonfuls of green beans.
