By: Abbey Beck, Registered Dietitian with Ascension Wisconsin
As a busy professional, managing your diet can be overwhelming. Neglecting your diet and poor nutrition can contribute to the development of chronic conditions such as heart disease, diabetes, and obesity, which many members of the American workforce struggle with. Luckily, Ascension dietitian Abbey Beck, RD, has great tips to help you stay on track with your health goals. We asked Abbey about meal prepping for a 9-5 lifestyle, and her insights will help you feel healthy and energized throughout the workweek.
Quick and Easy Meal Prep Ideas:
- Chicken sausage: A convenient protein for salads or sheet pan meals.
- Rotisserie chicken: Great for salads, soup, or with veggies and potatoes.
- Tuna packets: Easy for lettuce wraps or sandwiches.
- Frozen grass-fed hamburger patties: Minimal prep and quick to cook.
Chicken salad using rotisserie chicken over a bed of greens is a great healthy meal prep option! Find the recipe here.
Keeping Meal Prep Balanced and Interesting:
- Rotate lean proteins like chicken, fish, or turkey.
- Use different sauces, marinades, and seasonings.
- Repurpose one protein in different meals, like grilled chicken in salads, burrito bowls, or stir fry.
Stir fry vegetables can be repurposed with chicken, ground turkey, or lean beef. Check out this recipe for ground turkey stir fry here.
Macronutrients (Protein, Carbs, and Fats) and How to Optimize Them:
- Protein helps muscle repair, keeps you full, and stabilizes blood sugar. Aim for 1-2 servings per meal.
- Carbs provide energy. Choose complex carbs like whole grains and quinoa for steady energy.
- Fats support brain function and satiety. Due to calorie content, include smaller portions like a handful of nuts on a salad or fatty fish like salmon.
Avoiding Cravings During the Workday:
- Balance carbs, proteins and fats in each meal for long-lasting fullness.
- Stay hydrated to prevent cravings, as they’re sometimes a sign of dehydration.
Healthy and Quick Breakfast Ideas:
- A high-protein Greek yogurt paired with a piece of fruit
- A premixed protein shake paired with a piece of fruit
- Overnight oats (recipe here)
- Make-ahead egg bakes (recipe here)
- Hard boiled eggs with a slice of whole grain toast and a piece of fruit
Make-Ahead Bulk Lunch Options:
Sheet pan meals and bakes can be made ahead and portioned out to last you the week. Here are some delicious recipe ideas that you can find online for great make-ahead lunches:
- Chicken fajita bake with bell peppers and rice
- Boursin pasta bake with veggies and a protein of your choice
- Sheet pan vegetable bake with chicken sausage and quinoa
Sheet pan meals are easy, delicious, and nutritious!
Healthy Snacks:
A healthy snack option should combine a protein and a fiber source, such as:
- An apple and peanut butter
- Hummus and carrot sticks
- String cheese and 1 serving of whole grain crackers
- Greek yogurt with berries
- Protein bars (with more than 10 grams of protein and less than 10 grams of sugar)
- ¼ cup trail mix or mixed nuts
If you like snacking on granola bars, opt for ones that have nuts as a main ingredient for a source of heart-healthy fats and protein for prolonged energy. Or, you can make your own!
Managing Portion Sizes:
To keep portion sizes in control and to maintain a healthy weight I would recommend following these portion suggestions based off of your hand:
- 1 serving of protein is 3 oz (about the size of a deck of cards or the palm of your hand). One to two servings recommended at each meal.
- Carbs (rice, quinoa, pasta) = Cupped hand (½ to 1 cup). One serving is recommended.
- Fats (avocado, nuts, oils) = Thumb-sized (1 tbsp). One to two servings recommended.
- Veggies (broccoli, spinach, peppers) = Two handfuls (about 2 cups).
Get our guide to nutrition for your workweek by downloading it here!