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The brochure also suggests nourishment bowl combinations, offers dressing and flavor ideas, and lists storage times for dairy, eggs, meat, and vegetables to help meals stay fresh.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/meal-prep-made-easy-four-simple-meal-prep-steps-meal-planning-storage-guide/401003/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/meal-prep-made-easy-four-simple-meal-prep-steps-meal-planning-storage-guide/401003.png","ImageObject",300,407,{"name":42,"@type":43},"Angel","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",9,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How do you start meal prepping using the brochure’s first step?","Question",{"text":63,"@type":64},"Write a simple weekly menu and create an organized shopping list. Use the nourishment bowl information in the brochure to explore healthy combinations.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What are the recommended pantry and shopping practices in the guide?",{"text":68,"@type":64},"Keep essentials on hand to reduce grocery-store trips. Cross off pantry items to avoid duplicates, and save money by buying staples like grains and beans in bulk.",{"name":70,"@type":61,"acceptedAnswer":71},"How does the brochure recommend portioning and storing meals?",{"text":72,"@type":64},"Portion meals using the handy portion guide for each food group, then store them in microwave-safe containers. 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Chan School of Public Health as a guide for nutrition recommendations.  \nMeal Prep Made Easy  \nMake Nutrient-Packed Meals for the Whole Week  \nCopyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, [www.thenutritionsource.org](www.thenutritionsource.org), and Harvard Health Publications, [www.health.harvard.edu](www.health.harvard.edu).  \nAdditional Sources:  \nUSDA Food Safety and Inspection Service Academy of Nutrition and Dietetics  \nConnect with Us!  \n[letsmovepittsburgh.org](letsmovepittsburgh.org) [letsmovepittsburgh.org/Blog](letsmovepittsburgh.org/Blog)  \n[letsmove@phipps.conservatory.org](letsmove@phipps.conservatory.org)  \nPhipps Conservatory  \nand Botanical Gardens One Schenley Park | Pittsburgh, PA 15213 [412/622-6914 | phipps.conservatory.org](412/622-6914 | phipps.conservatory.org)  \nSelect photos © Cory Doman  \nPrinted with plant-based inks on 100-percent post-consumer recycled paper  \nFour Simple Meal  Prep Steps:   \n1. Make a plan. In the beginning of  \nthe week, write out a simple menu and organized shopping list. Use the nourishment bowl information inside this brochure to explore healthy combinations.  \n2. Stock your pantry. Always keep essentials on hand to cut down on the time you spend in the grocery store. Cross off pantry items from your grocery list to avoid buying duplicates. Save money by buying staple items like grains and beans in bulk.  \n3. Pick a prep time that works for you.  \nContrary to popular belief, it doesn't take a whole day to meal prep. If you only have a few hours to spend in the kitchen, use that time wisely by preparing multiple meal staples simultaneously.  \n4. Portion it out. One of the major benefits of meal prepping is that it requires you to portion out your meals. Checkout the handy portion guide to see the recommended serving size for each food group. Invest in microwave-safe storage containers to properly store your meals.  \nHandy Portion Guide  \n1   \n2   \nHandful  \nEqual to ½ cup Grains, beans, potatoes  \nPalm  \nEqual to 3 oz. Poultry, fish, beef, pork  \nFist  \nEqual to 1 cup Yogurt, milk, veggies, fruit  \nThumb  \nEqual to 2 Tbsp. Nut butter, cheese, salad dressing  \nNourishment Bowl Formula  \nBrown Rice Sweet  \nPotato  \nFarro  \nEggs Chicken Beans  \n3 roast 2 – 3 vegetables  \nBrussels Sprouts  \n4 dress it up!  \n| Thai Peanut | Honey Mustard | Greek |\n| --- | --- | --- |\n\n2 tsp. lime juice  \n2 Tbsp. peanut butter  \n[1 Tbsp. soy](1 Tbsp. soy) sauce  \n2 tsp. maple syrup ¼ tsp. chili garlic  \n[2 tsp. apple](2 tsp. apple) cider vinegar  \n2 Tbsp. olive oil  \n1 Tbsp. dijon mustard  \n2 tsp. honey  \n2 tsp. red wine vinegar  \n2 Tbsp. olive oil ½ tsp. lemon juice  \n2 cloves garlic Oregano, basil  \nStorage Times  \ndairy  \nOpened milk: 4 – 7 days  \nOpened soy milk: 7 – 10 days  \nOpened cheese: 2 – 3 weeks  \nOpened yogurt: 5 – 7 days  \neggs  \nFresh eggs: 3 – 5 weeks  \nHard-boiled: 1 week  \nQuiche: 3 – 4 days  \nmeat  \nCooked poultry, pork, beef, fish: 3 – 4 days  \nFresh poultry, fish: 1 – 2 days  \nFresh pork, beef: 3 – 5 days  \nvegetables  \nBeets, celery, carrots: 2 weeks  \nBeans, lentils, peas: 3 – 5 days  \nKale, spinach, lettuce, collards: 5 – 7 days  \nCucumbers, broccoli, peppers: 1 week  \nFind recipes, healthy lifestyle tips and more at [letsmovepittsburgh.org/blog](letsmovepittsburgh.org/blog)","cbCaiuD786Y6U9iR","https://ap.wps.com/l/cbCaiuD786Y6U9iR","pdf",3011734,"English","# Four Simple Meal Prep Steps\n## 1. Make a plan\n## 2. Stock your pantry\n## 3. Pick a prep time\n## 4. Portion it out\n# Handy Portion Guide\n# Nourishment Bowl Formula\n# Storage Times","[{\"question\":\"How do you start meal prepping using the brochure’s first step?\",\"answer\":\"Write a simple weekly menu and create an organized shopping list. Use the nourishment bowl information in the brochure to explore healthy combinations.\"},{\"question\":\"What are the recommended pantry and shopping practices in the guide?\",\"answer\":\"Keep essentials on hand to reduce grocery-store trips. Cross off pantry items to avoid duplicates, and save money by buying staples like grains and beans in bulk.\"},{\"question\":\"How does the brochure recommend portioning and storing meals?\",\"answer\":\"Portion meals using the handy portion guide for each food group, then store them in microwave-safe containers. Storage times are provided for dairy, eggs, meat, and vegetables.\"}]","Meal Prep Made Easy - Four Simple Meal Prep Steps - Meal Planning & Storage Guide | PDF",1790515976]