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\nCreated by Megan Lautz, MS, RDN, LDN, CPT  \nMEAL PREP BASICS  \nEach meal should include a protein, vegetable or fruit, and a grain/starch.  \nFor optimal health, aim for the following serving sizes daily:  \n2-4 cups veggies  \n2-4 cups fruit  \n3-6 servings whole grains 6-10 oz protein  \n2-3 servings dairy 64-128 oz water  \n*[According to MyPlate.gov](According to MyPlate.gov)*  \nWhole Grains/Starch 1/4 to 1 cup  \nRice Bread  \nPasta Oats Potatoes  \nPeas  \nWhole grain wrap  \nVegetables or Fruit  \n1/2 to 1 cup  \nSalad w/ vinaigrette Raw veggies Frozen veggies Stir fry  \nFresh salsa  \nProtein  \n3-4 oz  \nChicken Fish/seafood Flank steak Sirloin  \nEggs Beans/nuts Tofu/soy Low fat dairy  \nVEGGIE PREP  \nNo Time?  \n• Frozen veggies (no sauces)  \n• Frozen cauliflower “rice”  \n• Fresh Express chopped salads  \n• Canned green beans (rinsed)  \n• Canned diced tomatos  \n• Salsa  \nRoast @ 425°  \nRoast until browned and edges are slightly burnt. Flip halfway through.  \n• Asparagus = 10-20 minutes  \n• Peppers and onions = 15-20 minutes  \n• Zucchini = 20-30 minutes  \n• Sliced cauliflower = 25-30 minutes  \n• Diced potatoes = 35-45 minutes  \nSprinkle with Italian seasoning, parmesan cheese, fresh rosemary/parsley/thyme, or a squeeze of fresh lemon.  \nSalad Prep  \nUse shredded slow cooker chicken or pork as the protein. Have all ingredients cut in freezer bags.  \n• Cranberry Walnut Salad: combine 2-3 cups spring mix, 3 Tbsplow sugar dried cranberries, 3 Tbsp chopped walnuts, and 3 oz chicken. Toss with 1 Tbsp olive oil and 1 Tbsp balsamic vinegar.  \n• Italian Salad: combine 2-3 cups chopped romaine lettuce, ½ chopped roma tomato, ½ red onion (sliced), and 1 Tbsp parmesan cheese. Toss with 1 Tbsp olive oil, 1 Tbsp red wine vinegar, and ½ tsp Italian seasoning. Add 3 oz chicken if desired.  \n• Margarita Chicken Salad: Combine 2 cups romaine lettuce with ¼ cup chopped tomatoes, ¼ cup chopped bell pepper, ¼ cup black beans, ½ chopped red onion, ¼ cup corn, and 3 oz chicken. Toss with 1 Tbsp olive oil, ½ Tbsp lime juice, ½ tsp agave nectar, and a pinch of cilantro/salt/pepper/cumin.  \nProtein  \nSlow Cooker  \nCombine ingredients below in slow cooker. Mix well. Cook for 8-10 hours on low or 5-6 hours on high.  \n• Creamy Ranch Chicken: 4-5 chicken breasts, 1 23oz can condensed cream of chicken soup, 1 dry ranch mix, ½ c milk, and fresh parsley.  \n• Sweet & Sour Chicken: 4-5 chicken breasts, 1 18 oz jar of apricot pineapple preserves, 1 12 oz jar of chili sauce, and 1 Tbsp rice vinegar  \n• Salsa Chicken: 4-5 chicken breasts, 1 16 oz salsa verde, and ½ c chopped cilantro.  \n• BBQ Chicken: 4-5 chicken breasts, ¼ c BBQ seasoning, and ½ bottle BBQ sauce.  \n• Thai Chicken Thighs: 4-5 chicken breasts, ½ c sweet chili sauce, ¼ c low sodium soy sauce, chopped green onion (for garnish) .  \n• Beef & Broccoli: 1 flank steak, ½ c low sodium beef broth, ¼ c low sodium soy said, 1/3 c brown sugar, 1tbsp. Sesame oil, 3 minced garlic cloves, 1 Tbsp cornstarch  \n• Carnitas: 1 packet low sodium taco seasoning, juice from 2 limes, 1 16 oz jar mango salsa  \nMarinades  \nGreat for chicken, fish, shrimp, pork loin, or flank steak. Grill, bake, or cook stovetop.  \n• Cilantro Lime: ¼ c chopped fresh cilantro, 2-4 Tbsp fresh lime juice, 1 tsp salt, ½ tsp cayenne  \n• Cajun: 1 Tbsp garlic powder, 1 Tbsp paprika, 1 tsp onion powder, 1 tsp cayenne pepper, 1 tsp oregano, 1 tsp dried thyme, 1 tsp salt  \n• Jerk: 2 juiced limes, ½ jar Walkerswood Jerk seasoning (ethnic foods isle)  \n• Buffalo: ¼ c Frank’s wing sauce, 2 Tbsp honey, 1 Tbsp lime juice, 1tsp garlic powder, 1 tsp chili powder, ½ tsp cumin, ½ tsp paprika, ½ tsp onion powder  \nVegetarian Prep  \nCombine ingredients below in slow cooker. Mix well. Cook for 8-10 hours on low or 5-6 hours on high.  \n• Hard Boiled [Eggs:](Eggs: Add 1 Tbsp. to 4 cups of water. Drop)[ Add 1 Tbsp. to 4 cups of water. Drop](Eggs: Add 1 Tbsp. to 4 cups of water. D","cbCailWVZNEvE4f1","https://ap.wps.com/l/cbCailWVZNEvE4f1","pdf",1100302,"English","# MEAL PREP BASICS\n## Daily Serving Targets\n## Whole Grains/Starch and Portion Guide\n## VEGGIE PREP\n## Protein: Slow Cooker\n## Marinades\n## Vegetarian Prep","[{\"question\":\"What does each meal in MEAL PREP 101 include?\",\"answer\":\"Each meal should include a protein, a vegetable or fruit, and a grain/starch.\"},{\"question\":\"What daily serving sizes does MEAL PREP 101 suggest?\",\"answer\":\"It suggests 2-4 cups veggies, 2-4 cups fruit, 3-6 servings whole grains, 6-10 oz protein, 2-3 servings dairy, and 64-128 oz water.\"},{\"question\":\"How are slow-cooker protein recipes cooked in this guide?\",\"answer\":\"Combine the listed ingredients in a slow cooker, mix well, then cook for 8-10 hours on low or 5-6 hours on high.\"}]","MEAL PREP 101 - Bulk meal prep guide - protein, veggies, grains, and simple recipes | PDF",1790511533]