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| |  |\n| 􀂃 Preparing meals or recipes ahead of time\u003Cbr>􀂃 Can be any meal\u003Cbr>o Breakfast\u003Cbr>o Lunch\u003Cbr>o Dinner\u003Cbr>o Snacks\u003Cbr>2 |  |  |  |\n\n|  |  |  |  |  |\n| --- | --- | --- | --- | --- |\n|  |  |  |  |  |\n|  | Benefits of Meal Prepping |  | |  |\n| 􀂃 Planning ahead relieves stress\u003Cbr>􀂃 Helps you plan and prep nutritious meals or snacks\u003Cbr>􀂃 Reduces your trips to the grocery store or eating out\u003Cbr>􀂃 Helps you save time and energy |  | |  |  |\n|  |  |  |  |  |\n\n|  |  |  |  |  |\n| --- | --- | --- | --- | --- |\n|  |  |  |  |  |\n|  | Make a Plan | |  |  |\n| 􀂃 Decide on your approach to meal prepping\u003Cbr>o Same thing every day?\u003Cbr>oWhich meal(s)?\u003Cbr>o Who is preparing the meals and for whom?\u003Cbr>o How many days?\u003Cbr>􀂃 Create your menu\u003Cbr>o Use the plate method or meal prep formula for easy planning\u003Cbr>o Basic: Protein + Grain + Vegetable/Fruit\u003Cbr>o Use meal prep matrix to keep things interesting and ingredient prep low\u003Cbr>o Flip through cookbooks or online sites to find recipes |  |  | |  |\n|  |  |  |  |  |\n\n|  |  |  |  |\n| --- | --- | --- | --- |\n|  |  |  |  |\n|  | Start Slow | |  |\n| 􀂃 Start slow to prevent being overwhelmed\u003Cbr>􀂃 Choose 2-3 base items to batch cook that can be used in multiple meals\u003Cbr>o Tip: cook more than you need when making these items for meals being prepared\u003Cbr>􀂃 Avoid items that do no keep well when mixed – save these to add later!\u003Cbr>o Lettuces\u003Cbr>o Sauces\u003Cbr>o Avocado\u003Cbr>o Crunchy foods\u003Cbr>5 |  |  |  |\n\n|  |  |  |  |  |\n| --- | --- | --- | --- | --- |\n|  |  |  |  |  |\n|  | The New American Plate |  | |  |\n| |  | 􀂃 Focus on foods rich in fiber, vitamins, and phytonutrients to protect against cancer\u003Cbr>􀂃 Modest, 3-ounce serving of meat (fish, poultry, or red meat)\u003Cbr>􀂃 Variety of foods\u003Cbr>􀂃 Healthy serving of a tasty whole grain |  |  |\n|  |  |  |  |  |\n\n|  |  |  |  |\n| --- | --- | --- | --- |\n|  |  |  |  |\n|  | Recipe Resources | |  |\n| 􀂃 Recipe Ideas\u003Cbr>oThe Cancer Dietitian-[https://www.cancerdietitian.com/category/recipes](https://www.cancerdietitian.com/category/recipes)o Cooking Matters-[https://cookingmatters.org/recipes](https://cookingmatters.org/recipes)\u003Cbr>o American Institute for Cancer Research-[https://www.aicr.org/cancer](https://www.aicr.org/cancer)prevention/recipes/\u003Cbr>􀂃 Cookbook Ideas\u003Cbr>o Lickety Split Meals by Zonya Foco\u003Cbr>o Good & Cheap by Leanne Brown\u003Cbr>o Eating Well Through Cancer by Holly Clegg\u003Cbr>o What to Eat During Cancer Treatment from the American Cancer Society\u003Cbr>oThe Cancer Fighting Kitchen by Rebecca Katz\u003Cbr>7 |  |  |  |\n\n|  |  |  |  |  |  |  |  |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n|  |  |  |  |  |  |  |  |\n|  | Meal Prep Matrix |  |  | |  |  |  |\n| Protein Vegetables Base Flavorings Baked Chicken Brussels Sprouts Broccoli Brown rice Salsa Fish  Sweet Potato  Corn Quinoa Tzatziki sauce Beans/Lentils Squash Cucumbers Pasta Spices/Herbs Chickpeas  Green Beans  Tomatoes Pita/Naan/Tortilla Cheese Hard Boiled Eggs Bell Peppers Apsaragus Teriyaki sauce\u003Cbr>8 |  |  |  |  |  |  |  |\n\n|  |  |  |  |  |\n| --- | --- | --- | --- | --- |\n|  |  |  |  |  |\n|  | Things to Consider |  | |  |\n| 􀂃 Overall taste preferences\u003Cbr>􀂃 What can be repurposed?\u003Cbr>􀂃 Materials and execution\u003Cbr>o Durable storage containers\u003Cbr>oStorage space\u003Cbr>􀂃 Choose a prep day |  | |  |  |\n|  |  |  |  |  |\n\n|  |  |  |\n| --- | --- | --- |\n|  | |  |\n|  | 10 |  |\n|  |  |  |","cbCaijHoqgufaj7u","https://ap.wps.com/l/cbCaijHoqgufaj7u","pdf",1381206,12,"English","# What is Meal Prepping?\n# Benefits of Meal Prepping\n# Make a Plan\n# Start Slow\n# The New American Plate\n# Recipe Resources\n# Meal Prep Matrix\n# Things to Consider","[{\"question\":\"What does meal prepping mean in this guide?\",\"answer\":\"Meal prepping means preparing meals or recipes ahead of time. It can cover any meal such as breakfast, lunch, dinner, or snacks.\"},{\"question\":\"What benefits does meal prepping provide?\",\"answer\":\"It helps relieve stress by planning ahead, supports nutrition by prepping meals and snacks, reduces trips to the grocery store or eating out, and saves time and energy.\"},{\"question\":\"How should you start meal prepping without getting overwhelmed?\",\"answer\":\"Start slow by choosing 2–3 base items to batch cook so they can be used across multiple meals. Cook extra when making these items, and save ingredients that don’t keep well (like lettuces, sauces, avocado, crunchy foods) for later additions.\"}]","Meal Prep 101 - read online free | PDF",1790510425]