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successful clients and you'll always have healthy food on hand.  \nBefore mastering meal prep, learn what, and how much, to eat.  \n*For how to use your hand to measure portions: [http://www.precisionnutrition.com/calorie-control-guide-infographic](http://www.precisionnutrition.com/calorie-control-guide-infographic)  \nWHAT A HEALTHY MEAL LOOKS LIKE  \nLean proteins  \n1-2 palms*  \nFats  \nVegetables  \nCarbs  \n1-2 cupped hands  \n1-2 thumbs  \nsts  \n1-2  \nON THE WEEKEND  \nPrep one-pot meals and versatile ingredients like grilled chicken and roasted veggies.  \nLOOK AHEAD  \nSTEP  \n1  \nMAKE A MENU  \nSTEP  \n2  \nFor which busy days in the coming week will you need pre-prepped meals?  \nJot down ideas for your pre-prepped meals. Keep this general; nothing ve-star.  \nSTEP SHOP FOR  \n3 INGREDIENTS  \nBuy the ingredients for for your pre-prepped meals.  \nCook time-consuming meal components: chicken, veggies, potatoes, etc.  \nSTEP  \n5  \nSTORE IT  \nCONVENIENTLY  \nPack your prepped food in stackable clear containers and make them accessible in the fridge.  \nTHE NIGHT BEFORE  \nSoak hearty foods like whole grains, beans, and oats to save up to an hour of cooking time.  \nGRAINS  \nDump slow-cooking whole grains (like spelt, barley, or wheat berries) into a large bowl.  \nCover them with a couple inches of water.  \nLeave them on the counter overnight.  \nDiscard soaking water and pour soaked grains into a pot; cover with two inches of fresh water and boil until tender, 15-60 minutes.  \nOATMEAL  \nIn a jar, combine equal parts rolled oats, milk, and plain yogurt (generally 1/3 - 1/2 cup each) .  \nMix in healthy toppings like fresh or dried fruit, nuts, seeds, spices and/or protein powder.  \nCover and store in the fridge overnight.  \nEnjoy for breakfast warm or cold.  \nBEANS  \nPour 1 part beans into a large bowl.  \nСover with  \n4 parts water.  \nLeave them on the counter overnight.  \nDiscard soaking water and pour 1 part soaked beans into a pot; cover with 3 parts freshwater and boil until tender, 45-60 minutes.  \nIN THE MORNING  \nDo quicker prep tasks like washing, chopping, boiling, and toasting.  \nWORK WITH YOUR ROUTINE  \nPUT IT ON THE CALENDAR  \nPREP IN BULK  \nPair food prep with a daily activity like your morning coffee, making lunches, or watching the news.  \nSo you won't forget—and you can reschedule if the unexpected comes up. 15 minutes should do the trick.  \nSlicing a few carrots is as fast as slicing one. Same with toasting almonds or chopping herbs.  \nTWO FOR ONE  \nPrep foods that will keep for a day or two, but not longer.  \nBREAKFAST  \nScrambling eggs on Monday? Whisk six eggs instead of two, and store the extra liquid for Wednesday’s omelettes.  \nLUNCH  \nSlice cucumber for today’s hummus wrap, and extras for tomorrow’s salad.  \nDINNER  \nWash and chop kale for tonight’s couscous, and extra for tomorrow’s orzo salad.  \nKeep these pre-mixed meals handy at home or work for instant breakfasts and lunches.  \nOATMEAL  \nIn a large jar, combine uncooked oats with toppings like nuts, seeds, dried fruit, and spices. At breakfast time, simply scoop a serving into a pot, add water, and cook.  \nSALAD  \nPour a serving of salad dressing into a large jar. Add toppings like sliced veggies, nuts, and cheese, then top with lettuce. Seal lid and store upright. Shake and eat.  \nIN A JAR  \nDR . JOHN’S CHILI  \nMake it on Sunday and keep it in the fridge for fast meals all week long.  \nINGREDIENTS  \n4 lb extra lean ground beef (96%)  \n1 tsp cumin  \n2 tsp paprika  \n1 lb carrots, peeled and sliced  \n2 large onions, chopped  \n1 tsp celery seed  \n1 tsp fresh ground pepper  \n4 bell peppers: (green, red, yellow, orange) cut into 1/2-inch squares  \n6 garlic cloves, chopped  \n4 (15 1/2 ounce) cans kidney beans, drained and rinsed  \n2 (46 oz) bottles vegetable juice, spicy hot  \n4 tbsp chili powder  \n2 large tomatoes, chopped  \n1⁄2 cup cashew meal  \nNo need to try all these strategies. St","cbCaijjsVrwhOXSi","https://ap.wps.com/l/cbCaijjsVrwhOXSi","pdf",5920534,"English","# HOW TO MASTER MEAL PREP\n## What a Healthy Meal Looks Like\n## On the Weekend - Prep and Plan\n## Look Ahead - Steps 1-5\n## The Night Before - Soaking and Prepping\n## In the Morning - Quick Tasks\n## Work with Your Routine - Calendar and Bulk Prep\n## Two for One - Breakfast, Lunch, Dinner Ideas\n## In a Jar - Ready-to-eat Meals\n## Dr. John’s Chili Recipe","[{\"question\":\"How do you measure portions for a healthy meal in this guide?\",\"answer\":\"Use hand-based portion cues: 1–2 palms for lean proteins, 1–2 cupped hands for carbs, and fats represented by 1–2 thumbs, alongside vegetables.\"},{\"question\":\"What are the main steps for meal prep in the workflow?\",\"answer\":\"The guide uses a sequence: make a menu, shop for ingredients, prep cooking components, store it conveniently, and plan ahead for busy days.\"},{\"question\":\"What night-before method does the guide suggest for grains and beans?\",\"answer\":\"Soak hearty foods overnight (whole grains, oatmeal, and beans) to reduce cooking time, then discard soaking water and boil until tender.\"}]","HOW TO MASTER MEAL PREP - Step-by-step meal prep guide | PDF",1790512784,15]