Some of the first things that come to mind when I think about meal prepping are…

• Perfectly portioned plastic boxes, lined in a row, that all contain the same meal.

• Spending hours in the kitchen; prepping, cooking, and packaging.

• Overcooked, boneless skinless chicken breast, steamed broccoli and brown rice

Okay, so let’s be real—eating the same thing everyday sucks, and its really not that good for you!

You may be asking, why? I’m cooking my own food & limiting funky ingredients isn’t that enough?

I’m not trying to be rude, total props for planning and cooking your own meals! But, eating the same thing everyday can limit the nutrients you are consuming.

The Science Behind It

Lacking Nutrients

I like the saying “Eat the rainbow”… it’s a simple reminder to consume a wide variety of colorful fruits & veggies which helps to ensure that you get an abundance of different vitamins, minerals and phytochemical in your diet.

For example, if you only eat orange vegetables, like carrots & sweet potatoes, you’ll be getting a good amount of fiber, vitamin A and vitamin C, but you will be missing out on vitamin K, folate and lutein found in dark green vegetables like kale or broccoli. 

Eating a variety of healthful food items has been associated with being able to sustain a healthy weight for the long-term.

Instead of focusing on specific amounts of foods and restrictions…I like to emphasize eating half a plate of veggies at every meal. Consuming both raw & cooked will provide you with a variety of nutrients. It’s also important to focus on food groups instead of single foods within each group for example, instead of choosing brown rice for every meal, consider other whole grains like quinoa, farro, or barley.

Gut Health

Limiting dietary diversity (ie. eating the same things often) may actually be bad for your gut (1).

The researchers hypothesized that eating the same foods nourishes single species of bacteria in the gut and provides “a competitive advantage over others.” 

Basically, by consuming a limited variety of food you’re only helping a handful of bacteria thrive…when really hundreds should be fed by the foods you are consuming.

The more varied your intake, the more rich & diverse your gut microbiome will be—these are both key indicators for a healthy gut and good overall health!

While there is still much research to be done in the area of gut health, this only provides more reason to incorporate a wide variety of produce into your diet.

My Meal Prepping Tips!

If you are meal prepping for lunch…follow the following steps and it’ll be so much easier. Also, you’ll get the variety of nutrients you need. 

If you are meal prepping to help make weeknight meals less chaotic, use 1 or 2 of the steps below & you can always cook a protein or veggie that night!

• Cook 2-3 grains or starches. This can be quinoa, rice, any other grain or you can use sweet potatoes or winter squash of your choice. Cook your grains in a flavorful liquid (nectars, tea, or stock) and add herbs and spices. Roast your starches with olive oil, salt, and spices. 

• Roast 3 different proteins. Choose lean, whole cuts of meat like chicken breast, pork tenderloin, or salmon! I recommend using different herbs, spices, or marinades on each protein. Keep the flavors interesting!

• Roast or sauté 3 different veggies! Whenever possible, use frozen veggies like carrots, broccoli and cauliflower to minimize prep. Choose veggies that require minimal prep or that can be quickly chopped like dark leafy greens, asparagus, onions and peppers...etc. Toss with herbs, spices, olive oil and cook! 

If you are using this method to meal prep for the week…you’ll have 21 different combinations based off of 3 grains, 3 proteins, and 3 veggies!

You’ll not only be satisfying your tastebuds, but you’ll also be ensuring that you are getting the nutrients you need to maintain good health!

Did you know that eating garlic is a great way to keep your gut healthy?

(1). A healthy gastrointestinal microbiome is dependent on dietary diversity