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Outlines a timeline for prepping staples such as starches, proteins, vegetables, snacks, condiments, and fruit, including storage tips for different cutting styles. Provides recipe ideas including gluten free banana bread and sweet potato spread, with ingredients and step-by-step preparation plus nutrition details per serving.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/meal-prep-guide-meal-planning-tips-gluten-free-banana-bread-recipes/403587/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/meal-prep-guide-meal-planning-tips-gluten-free-banana-bread-recipes/403587.png","ImageObject",300,407,{"name":92,"@type":93},"Asher","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-31","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What are the main components of a balanced meal in this guide?","Question",{"text":113,"@type":114},"The guide lists protein (lean animal or plant-based), carbs (whole grains like pasta, rice, potatoes, millet), vegetables (greens and other veg), and healthy fats (nuts, seeds, avocado, plant oils).","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How does the guide recommend planning and timing meal prep?",{"text":118,"@type":114},"It suggests starting with cooking grains like rice or potato, then preparing protein with marinating and cooking, and prepping vegetables by cutting, chopping, and washing. It also allocates time for different steps and includes a cooking timeline covering snacks, condiments, and fruit.",{"name":120,"@type":111,"acceptedAnswer":121},"What is the process for making the gluten free banana bread?",{"text":122,"@type":114},"Preheat the oven to 350F (180C), line a loaf tin, mash bananas, mix with remaining ingredients (except flours) until smooth, add almond and buckwheat flours, bake 60-75 minutes until firm and golden, then cool completely before serving.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},403587,1790600755,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146,"preview_page_count":4},687197207639,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","# MEAL PREP GUIDE\n\nReach your goals by creating new habits and take actions towards ahealthier you!Follow these meal prep tips from the Back 2 BasicsNutritionist.www.back2basicswithkristina.com  \n## INTRODUCTION\n\nCOMPOUNDS OF A BALANCED MEAL  \nProtein1-2 palmsLean animal or plant-based protein.  \nCarbs  \n1-2 cupped hands  \nWhole grain pasta,  \nrice,potato,millet,  \netc.  \nWe're all busy people,but without being prepared we are drastically decreasing our chances of success,whether that is aweight loss goal,a performance goal or simply a health goal.  \nNot having time to prep our healthy meals means we are more likely to reach for that fast food lunch or convenience storesnack.  \nLet's start with what a healthy and balanced meal should looklike.Keep in mind all of the components of a balanced mealwhile planning out your menu and shopping list.  \nVegetables1-2 fistsAlways include aserving of greens andother vegs.  \nHealthy Fats1-2 thumbsNuts,seeds,avocado,plant oils,etc.  \n## MEAL PLANNING TIPS &COOKING TIMELINE\n\nMEAL PLANNING TIPS  \nCOOKING TIMELINE  \n### 1.STARCHES\n\n4.SNACKS  \nNow it's time to make some healthy snacks,such as protein bars,energy balls of muffins.  \n### 5.CONDIMENTS\n\nIf there are any sauces,dressings or dips on your menu,this is the time to make them.Youcan also buy these,but remember to always check labels for any hidden ingredients.Condiments can add a lot of flavor to your meals,and they're perfect to use with cold orwarm dishes.  \n### 6.FRUIT\n\nMost fruits like berries or apples don't need to be prepped,but if you have mango orpineapple,you can cut it into pieces and store in a container.  \nStart by cooking up your grains like rice or potato.You can use these as a base or add as sidesto salads or lighter bites.Allocate at least 20-50 mins for this;cooking time will varydepending on the grain and size of the batch.  \n2 PROTEIN  \nIn the meantime,you can start preparing your protein.Start marinating your meats,fish ortofu,then either bake,fry or roast.This can take 20-60 mins depending on the proteinchoice.  \n### 3.VEGETABLES\n\nPrep your veggies by cutting,chopping and washing them.Ideally have three containers,firstone for chopped veg that you can use for snacks.The second container can be used for finelychopped veg that can be used for sandwiches or salads.The finally the third container can beused for vegetables that will need to be cooked(they can also be swapped for frozen).  \n## MEAL PREP TIPS\n\n## RECIPES\n\nHere are 3 healthy and delicious recipe ideas,that are perfect for your weekly meal prep!BA2  \nServes:12  \nPrep:10 mins  \nCook:60-75 mins  \nNutrition per  \nserving:  \n247 kcal  \n12g Fats  \n31g Carbs  \n6g Protein  \nmyfitnesspal(  \n## GLUTEN FREE BANANA BREAD\n\n### WHAT YOU NEED\n\n·3 medium ripe bananas  \n·1 banana,halved to top(optional)  \n·1/2 tsp.vanilla extract  \n·1 egg  \n·3 tbsp.coconut oil,melted  \n·1/4 cup (50 g)coconut palm sugar  \n·2-3 tbsp maple syrup  \n·3 Vz tsp.baking powder (glutenfree)  \n·3/tsp.sea salt  \n·1 tsp.ground cinnamon  \n·34 cup(180 ml)unsweetenedalmond milk  \n·1/4 cup(150g)almond flour  \n·2 cups(240g)buckwheat flour  \n### WHAT YOU NEED TO DO\n\nPreheat the oven to 350F(180C).Line a 9x5-inch loaf tin withparchment paper.  \nMash bananas in a large bowl,then add the remaining ingredients(apart from the flours)and mix well until smooth.Finally,add thealmond and buckwheat flour.Mix well until combined.  \nTransfer the batter into the loaf tin and top with the halvedbanana(optional).Bake in the oven for 60-75 mins,until firm andgolden.  \nRemove from the oven and let cool completely before serving.  \n## SWEET POTATOSPREAD\n\nServes:4  \nPrep:10 mins  \nCook:10 mins  \nNutrition per  \nserving:  \n140 kcal  \n1g Fats  \n27g Carbs  \n5g Protein  \nmyfitnesspa  \n## SWEET POTATO SPREAD\n\n### WHAT YOU NEED\n\n·14 oz.(400g)sweet potatoes  \n·y/red chili pepper  \n·5.2 oz.(150g)chickpeas,drained  \n·1 tsp.garam masala  \n### WHAT YOU NEED TO DO\n\nPeel the sweet potatoes and cut into 34 inch (2cm)cubes.Boil inwater for ab","cbCaiudg0NrxaMlP","https://ap.wps.com/l/cbCaiudg0NrxaMlP","pdf",2099485,14,"English","# INTRODUCTION\n## COMPOUNDS OF A BALANCED MEAL\n## MEAL PLANNING TIPS & COOKING TIMELINE\n### MEAL PLANNING TIPS\n### COOKING TIMELINE\n## MEAL PREP TIPS\n# RECIPES\n## GLUTEN FREE BANANA BREAD\n## SWEET POTATO SPREAD\n## CHILLI CON CARNE","[{\"question\":\"What are the main components of a balanced meal in this guide?\",\"answer\":\"The guide lists protein (lean animal or plant-based), carbs (whole grains like pasta, rice, potatoes, millet), vegetables (greens and other veg), and healthy fats (nuts, seeds, avocado, plant oils).\"},{\"question\":\"How does the guide recommend planning and timing meal prep?\",\"answer\":\"It suggests starting with cooking grains like rice or potato, then preparing protein with marinating and cooking, and prepping vegetables by cutting, chopping, and washing. It also allocates time for different steps and includes a cooking timeline covering snacks, condiments, and fruit.\"},{\"question\":\"What is the process for making the gluten free banana bread?\",\"answer\":\"Preheat the oven to 350F (180C), line a loaf tin, mash bananas, mix with remaining ingredients (except flours) until smooth, add almond and buckwheat flours, bake 60-75 minutes until firm and golden, then cool completely before serving.\"}]","MEAL PREP GUIDE - Meal planning tips - Gluten free banana bread recipes | PDF",1790541762,35]