MEL-PREP: EAT LIKE A PHD NUTRITIONIST-JANUARY

januarymeal prep

Jan 1

MEAL PREP LIKE A PHD NUTRITIONIST

I know, standing in the kitchen for hours, coming up with different recipes every time, while also making them nourishing, is daunting. Nutrition should always add to your life, and not take you away from it, which is why this meal-prep series is going to be a lifesaver. The plan is designed to give you a 100g of protein and 30g of fibre a day, to leave you full and satisfied, even when you are busy. It gives you different ways to use up the same meal, so it never gets boring. And the best part? They are as delicious as they are nutritious. The meal-prep is plant-forward with flexible protein options to suit your dietary requirements.

The meal prep requires about an hour on a Sunday, and gives you versatile recipes for Monday-Thursday that don’t get boring.

BALANCING YOUR PLATE:

When you include protein, healthy fats, complex carbs and fibre in one plate, you support stable energy, better blood sugar control and feeling fuller for longer. This meal-prep is based on balanced meals that can help you avoid skipping breakfast, having that afternoon crash, with meals that actually support your body, even on busy weeks.

FIBRE:

Fibre is the fuel for your good gut bacteria. Aiming for around 30g of fibre a day helps to keep your gut happy and healthy.

PROTEIN:

Protein isn’t just for muscles, it’s essential for hormones, enzymes, immune function and satiety. Including enough protein in your diet helps slow digestion, supports steady blood sugar, and keeps you feeling satisfied for hours. This meal prep aims for 100g protein per day.

COMPLEX CARBS:

Carbs are your body’s preferred fuel source. This meal-prep utilises complex carbohydrates which help you have sustained energy (a.k.a no afternoon crash!). Wholegrains, legumes, vegetables, fruits are great sources because they come packed with fibre, vitamins, minerals, and often plant-protein (such as beans, peas).

HEALTHY FATS:

Fats help your body certain vitamins (e.g., D, E, K, A) and they also help support healthy hormone production. Incorporating a source of fat at every meal also slows down digestion and helps you feel fuller for longer.

JOY:

Of course, the most important nutrient: joy. Nourishing our bodies does not only mean we need to focus on the micros and macros. Enjoyment is just as essential for sustainable, long-term habits and health. And these recipes will make you want to jump out of bed, they are so delicious.