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Cook Weekly

by Midtown Nutrition on June 27, 2018



Meal Prep (sometimes called Batch Cooking) is a designated time where you prepare some or all of your meals ahead of time for the week.


1. It’s easier to eat healthy, since food prepared outside of the home is typically higher in calories and of lower nutritional value. A study from the Bloomberg School of Public Health at Johns Hopkins University found that when people cook most of their meals at home, they consume fewer carbohydrates, less sugar and less fat, than those who cook little or none.

2. It will save you time. Although you’ll have to invest about 2 hours one day (Sunday is generally a popular Meal Prep day), it will actually end up saving you loads of time later during the week since all you’ll have to do is reheat the meal.

3. It makes meals more affordable. Eating out can be expensive and preparing meals for the week can help you save money.

4. It can help reduce stress. With Meal Prep you do not need to worry about what are you going to eat during a busy week.

5. It may help you reach your weight goals. For basically every aspect in life, planning ahead is key to staying on track and reaching your goals, including goals related to healthier eating and weight management.


Start small by making just 1 recipe to last you the week (such as a veggie frittata or a 3-bean salad) to get into the habit of Meal Prepping. Then you can add new recipes into your rotation each week.

Once you can handle more than 1 or 2 recipes aim to include all the food groups so that you can build a full meal and mix and match a few of the following: lean proteins (grilled chicken breast, hard-boiled eggs, ground turkey or tofu), whole grains (whole wheat pasta, brown rice, quinoa, oats), and veggies (such as pre-cut veggies for snacks or salads or roasted vegetables). Plus, don’t forget to have some fresh fruit and heart healthy nuts on hand to be served as a snack or side with meals.

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Food Intolerance

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FOOD INTOLERANCE Do you sometimes get bloating, gas, abdominal pain, diarrhea, constipation or reflux? It may be a food intolerance. WHAT IS A FOOD INTOLERANCE? A food intolerance occurs in your digestive system (your stomach and intestines) when your digestive system is unable to break down certain foods properly so they may be absorbed by […]

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Healthy Summer Meals

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HEALTHY SUMMER MEALS As summer winds down, make your picnics, barbeques, and other summer meals healthier. SIDE DISHES Reduce Fat: –Use less mayonnaise than the recipe lists, or substitute low-fat mayonnaise. –Substitute low-fat sour cream or plain yogurt for mayonnaise. Increase Fiber: –Mixed green salads, colorful roasted vegetables, and beans help keep calories in check […]

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