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The brochure includes a handy portion guide for grains and produce, a nourishment bowl formula to combine base, protein, vegetables, and dressings, plus storage times for dairy and non-dairy milks.",{"@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-portion-guide-and-storage-times/401828/",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-portion-guide-and-storage-times/401828.png","ImageObject",300,407,{"name":42,"@type":43},"Fahsai","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-30","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},"What are the four steps to meal prep described in the guide?","Question",{"text":63,"@type":64},"The guide recommends: make a plan, stock your pantry, pick a prep time that works for you, and portion it out. It also encourages using multiple staples simultaneously and using storage containers.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How does the handy portion guide define common serving sizes?",{"text":68,"@type":64},"It matches each food group to simple hand measurements and volume equivalents, such as grains and vegetables as a handful (½ cup) and yogurt, milk, and produce as a fist (1 cup). It also lists thumb and palm equivalents for nut butter, cheese, and tofu or legumes.",{"name":70,"@type":61,"acceptedAnswer":71},"How long can opened dairy and non-dairy milks be stored?",{"text":72,"@type":64},"The brochure lists opened milk as 4–7 days, opened soy milk as 7–10 days, and opened almond milk as 7–10 days. It focuses on storage guidance for dairy and non-dairy milks.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},401828,1791095831,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,119,122,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":116,"show_sort_weight":117,"slug":118},"Religion & Spirituality",20,"religion-spirituality",{"id":117,"doc_module":4,"doc_module_name":25,"category_name":120,"show_sort_weight":117,"slug":121},"World Cup","world-cup",{"id":123,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":123,"slug":125},10,"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":26,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":97,"preview_page_count":4},549768702563,"https://ap-avatar.wpscdn.com/avatar/8000c4aa63b76e948b?x-image-process=image/resize,m_fixed,w_180,h_180&k=1786536092046926083","The Harvard Healthy Eating Plate  \nLet’s Move Pittsburgh uses the Healthy Eating Plate model created by the Harvard T.H. 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  \nHandful  \nEqual to ½ cup  \nGrains, corn, potatoes  \nPalm  \nEqual to 3 oz.  \nTofu, legumes, seitan  \nFist  \nEqual to  \n1  \ncup  \nYogurt, milk, veggies, fruit  \nThumb  \nEqual to 2 Tbsp. Nut butter, cheese, salad dressing  \nNourishment Bowl Formula  \nbuild a base  \nSweet Potato  \npick a protein  \nTofu Beans  \nroast 2 – 3 vegetables  \nBrussels Sprouts  \ndress it up!  \n| Thai Peanut | Honey Mustard | Greek |\n| --- | --- | --- |\n| 2 tsp. lime juice\u003Cbr>2 Tbsp. peanut butter\u003Cbr>[1 Tbsp. soy](1 Tbsp. soy) sauce\u003Cbr>2 tsp. maple syrup ¼ tsp. chili garlic | [2 tsp. apple](2 tsp. apple) cider vinegar\u003Cbr>2 Tbsp. olive oil\u003Cbr>1 Tbsp. dijon mustard\u003Cbr>2 tsp. honey | 2 tsp. red wine vinegar\u003Cbr>2 Tbsp. olive oil ½ tsp. lemon juice\u003Cbr>2 cloves garlic Oregano, basil |\n\n4  \n4  \n1  \n1  \n3  \n3  \n2  \n2  \nStorage Times  \ndairy/ non-dairy milks  \nOpened milk: 4 – 7 days  \nOpened soy milk: 7 – 10 days  \nOpened almond milk: 7 – 10 days  \nFind recipes, healthy lifestyle tips and more at [letsmovepittsburgh.org/blog](letsmovepittsburgh.org/blog)","cbCailQItnD57Foa","https://ap.wps.com/l/cbCailQItnD57Foa","pdf",2877604,"English","# Four Simple Meal Prep Steps\n## Handy Portion Guide\n## Nourishment Bowl Formula\n## Storage Times","[{\"question\":\"What are the four steps to meal prep described in the guide?\",\"answer\":\"The guide recommends: make a plan, stock your pantry, pick a prep time that works for you, and portion it out. It also encourages using multiple staples simultaneously and using storage containers.\"},{\"question\":\"How does the handy portion guide define common serving sizes?\",\"answer\":\"It matches each food group to simple hand measurements and volume equivalents, such as grains and vegetables as a handful (½ cup) and yogurt, milk, and produce as a fist (1 cup). It also lists thumb and palm equivalents for nut butter, cheese, and tofu or legumes.\"},{\"question\":\"How long can opened dairy and non-dairy milks be stored?\",\"answer\":\"The brochure lists opened milk as 4–7 days, opened soy milk as 7–10 days, and opened almond milk as 7–10 days. It focuses on storage guidance for dairy and non-dairy milks.\"}]","Meal Prep Made Easy - Four Simple Meal Prep Steps - Portion Guide and Storage Times | PDF",1790524378]