[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401823-105":59,"doc-detail-401823-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","meal-prep-like-a-pro-portion-control-quick-guide","Meal Prep Like a Pro - Portion Control Quick Guide","","Meal Prep Like a Pro explains how planning ahead turns meal preparation into a manageable routine. It highlights using a grocery list to avoid convenient fast-food temptations, measuring portions so hunger stays controlled, and building meals from proteins, vegetables, and varied fruit and veggie color. The guide provides practical steps for listing meals and groceries, using quality containers, and prepping raw ingredients, plus a quick portion-control reference using hand sizes when no food scale is available.",{"@graph":69,"@context":122},[70,84,105],{"@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-like-a-pro-portion-control-quick-guide/401823/",{"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-like-a-pro-portion-control-quick-guide/401823.png","ImageObject",300,407,{"name":92,"@type":93},"\tCallum ","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"Why is meal prep helpful for maintaining a healthy diet?","Question",{"text":112,"@type":113},"Meal prep reduces the temptation to snack or choose fast food by keeping planned meals ready. Portioning also helps prevent hunger from taking over.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What basic steps does the guide recommend for starting meal prep?",{"text":117,"@type":113},"Create weekly lists for meals and groceries, check recipes (including the Red Mountain App), invest in quality storage, and plan an early day for preparing and cooking.",{"name":119,"@type":110,"acceptedAnswer":120},"How can you control portions without a food scale?",{"text":121,"@type":113},"Use the quick guide with hand-based serving estimates, such as fist for 1 cup, palm for 3 ounces, and thumb for 1 tablespoon.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},401823,1790919644,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":14,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":24,"preview_page_count":4},137451211410,"https://ap-avatar.wpscdn.com/avatar/2000bb0a9246f588df?x-image-process=image/resize,m_fixed,w_180,h_180&k=1786362646172706240","MEAL PREP  \nLIKE A PRO  \nThe key to having a healthy diet and sticking to it is planning ahead. It’s important to plan out your meals and make a grocery list before going to the store. When you meal prep, you get rid of all the temptation to snack on foods or just choosing the convenient fast food chain around the corner. This way you have your meals ready at hand, all measured out and hunger will not win the battle.  \nWhile you might think that meal prepping is a daunting task, and you might be thinking“how am I supposed to cook all these meals for 7 days in just a few hours?” It’s actually easy!  \nHere are some simple, helpful tips to becoming a meal prep pro:  \nMake lists: Make a list of meals you would like to cook for the week and a separate list of the groceries that need to be bought.  \nCheck out the Red Mountain App for recipes.  \nInvest in quality Tupperware®.  \nPurchase a food scale: Portion control, portion control, portion control! Electronic scales are simple to zero-out so you can portion your foods directly into the Tupperware.  \nEat with your eyes: Get a variety of fruits and vegetables so your food is full of color, its appeal is more important than you think.  \nStay simple: Simplicity is key. Just remember, proteins and vegetables! Incorporate tasty spices like paprika, cumin, cayenne pepper, dill & more.  \nCook foods that will last: Chicken breast and lean beef are a great food that will last. If you’re considering making seafood remember to eat it in the first couple of days of the week.  \nSit back & enjoy your week. No need to stress, lunch is cooked for the week!  \nPick one day early in the week (such as Sunday) to plan, then purchase and prepare.  \nPlan: Make a list of meals to make during the week and a list of items that need to be purchased. If you are currently on RM3® or RM Lifestyle® make sure to purchase approved foods.  \nPurchase: Make a grocery store run and don’t stray from your shopping list. Avoid the junk food aisle!  \nPrepare: Peel, chop, cut and pack all raw vegetables that you’ll have to snack on (and repeat for fruits) . Next, place the raw protein on the scale to separate into the correct portion sizes. Cook protein as desired and place in Tupperware® containers.  \nIn no time your meals will be made for the week and you’ll have more time to relax after a long day rather than worry about cooking. You might even find that prepping your meals can be fun!  \nFLIP  \nFOR PORTION CONTROL QUICK GUIDE IN CASE YOU DON'T HAVE A FOOD SCALE HANDY!  \nPORTION CONTROL  \nQUICK GUIDE  \nPART OF HAND  \nSERVING SIZE  \nFIST  \n1 CUP  \nPALM  \n3 OUNCES  \nHANDFUL  \nPOINTER FINGER  \n½ CUP  \n1½ OUNCES  \nTHUMB  \n1 TABLESPOON","cbCairY0g9bPq5nD","https://ap.wps.com/l/cbCairY0g9bPq5nD","pdf",151920,"English","# Meal Prep Planning\n## Build a grocery list and meal plan\n## Prep, portion, and store meals\n# Portion Control Quick Guide\n## Hand-based portion equivalents","[{\"question\":\"Why is meal prep helpful for maintaining a healthy diet?\",\"answer\":\"Meal prep reduces the temptation to snack or choose fast food by keeping planned meals ready. Portioning also helps prevent hunger from taking over.\"},{\"question\":\"What basic steps does the guide recommend for starting meal prep?\",\"answer\":\"Create weekly lists for meals and groceries, check recipes (including the Red Mountain App), invest in quality storage, and plan an early day for preparing and cooking.\"},{\"question\":\"How can you control portions without a food scale?\",\"answer\":\"Use the quick guide with hand-based serving estimates, such as fist for 1 cup, palm for 3 ounces, and thumb for 1 tablespoon.\"}]","Meal Prep Like a Pro - Portion Control Quick Guide | PDF",1790524274]