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Healthy Meal Prep in an Hour

Busy lives can make it difficult to eat healthy.


It is easy to turn to take-out or fast food.


To maintain or lose weight, this can be detrimental.


To prevent falling into this dangerous routine, prepping meals ahead of time is a great solution to maintaining healthy eating habits.


The video below shows how to prepare four days worth of meals in one hour.


And for those times when taking a meal with us just isn’t possible, supplementing with a protein drink can be the solution. 


Video: Meal Prep in Under an Hour
Learn More

Healthy Snacking Recipes

Grandma's Gluten-Free Banana Bread

This banana bread is amazing. You would never know it is gluten-free. It is also made with coconut sugar and therefore has a very low glycemic index.


Ingredients:

1/3 Cup Shortening

1/2 cup coconut crystals

2 eggs

1 3/4 cups gluten free 1:1 flour (I use Namaste Perfect Flour Blend from Thrive Market)

1/2 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 cup mashed ripe bananas

1/2 cup nuts (optional)


Instructions:

1. Preheat oven to 350 degrees. Grease 9 1/2 x 5 loaf pan or 4 mini loaf pans and set aside.

2. Cream shortening and sugar

3. Add eggs and beat well

4. Sift dry ingredients and add to creamed mixture alternating with bananas

5. Stir in nuts if desired

6. Bake 40-45 minutes or until center does not wiggle when you shake the pan. If loaf is starting to brown but is not done, cover lightly with foil and cook an extra 10 minutes at a time checking by gently shaking the pan. When it no longer wiggles and a toothpick comes out clean it is done. Gluten free breads tend to take longer than normal.

7. Cool on wire rack.

8. Enjoy!

Overnight Mandarin Orange Oatmeal

  • If you are craving the popular mandarin orange dessert, heavenly laden with cool whip and lots of fat, how about substitute overnight oatmeal.


    Ok, so maybe it is not exactly the same but at least you can have something yummy and not feel guilty about eating it.


    Here is what you will need:


    Ingredients:

    1/3 Cup Oats 

    1/3 Cup Unsweetened Vanilla Almond Milk

    Zero-Calorie Sweetener of Choice (about 2 tsp or 2 packets)

    1/2 tsp vanilla extract

    1/4 tsp orange extract

    1/2 Cup Plain or Vanilla Yogurt (you can use coconut yogurt if you are dairy-free)

    Salt to taste

    Mandarin oranges drained

    Unsweetened coconut flakes

     

    Directions:

    1. Combine oats, almond milk, salt, half of sweetener, half of the vanilla extract and mix together.

    2. Cover and refrigerate for approximately 7 hours or until most of the almond milk has been absorbed that the oats are soft.

    3. Mix yogurt with remaining sweetener, vanilla extract, and orange extract

     

    Prepare to Eat:

    1. Mix Oatmeal

    2. In jar, tall coffee cup, or glass layer as follows:


    Half of the oatmeal

    Half of the yogurt mixture

    A layer of oranges

    Repeat ending with oranges

    Sprinkle coconut flakes on top if desired


    Melon Berry Hydration Smoothie

    When you eat watermelon you are getting 90% water and a high amount of potassium.


    This is ideal for hydrating the bottom and optimum muscle function. 


    Try this smoothie bowl to make sure you stay hydrated.


    1 Cup Watermelon

    1 Cup Frozen Raspberries

    3/4 Cup plain Greek yogurt

    2 tsp. lime juice

    1 tsp. honey

    1 tsp. fresh ginger

    1 tbsp. chopped pistachios

    1 tbsp. cacao nibs

    2 mint leaves (if desired)


    Blend first 6 ingredients together and mint (if desired). 


    Pour into a chilled bowl and top with pistachios and cacao nibs.


    Enjoy!


    Suggested Video: 3 Ways to Spice Up Chicken

    Click Here

    1.    https://www.health.harvard.edu//the-truth-about-fats/

    2.    https://www.nhs.uk/live-well/why-your-body-needs-fat/

    3.    https://www.healthline.com/nutrition/fat-soluble-vitamins/

    4.    https://pubmed.ncbi.nlm.nih.gov/MCTs-prevent-fat-accumulation/

    5.    https://pubmed.ncbi.nlm.nih.gov/MCTs-weight-loss/

    6.    https://www.garvan.org.au/CO-protects-against-insulin-resistance/

    7.    https://www.huffingtonpost.com.au/20-minutes-to-feel-full/

    8.    https://meatscience.org/nutrients-in-steak/

    9.    https://www.webmd.com/l-carnitine-in-steak/

    10.    https://www.nature.com/CLA-reduces-abdominal-fat/

    11.    https://www.healthline.com/cacao-nibs-nutrition/

    12.    https://pubmed.ncbi.nlm.nih.gov/appetite-and-energy/

    13.    https://pubmed.ncbi.nlm.nih.gov/weight-management/

    14.    https://pubmed.ncbi.nlm.nih.gov/almond-enriched-LCD/

    15.    https://pubmed.ncbi.nlm.nih.gov/pistachio-nuts/

    16.    https://pubmed.ncbi.nlm.nih.gov/almonds/

    17.    https://www.everydayhealth.com/lower-high-cholesterol/

    18.    https://www.health.harvard.edu/nutritionists-crazy-about-nuts/ 

    19.    https://www.ndtv.com/olive-oil-promote-weight-loss/

    20.    https://www.webmd.com/eat-your-way-to-a-faster-metabolism/

    21.    https://www.ncbi.nlm.nih.gov/diet-induced-thermogenesis/

    22.    https://pubmed.ncbi.nlm.nih.gov/high-protein-controls-appetite/

    23.    https://www.ncbi.nlm.nih.goveggs-high-on-satiety-index/

    24.    https://www.healthline.com/maintain-blood-sugar-levels/

    25.    https://www.sciencedaily.com/penn-state-study/

    26.  https://pubmed.ncbi.nlm.nih.gov/nutrient-intake/ 

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