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The guide explains what a healthy meal looks like using simple portion hand measures (lean proteins, carbs, fats) and provides a practical 5-step weekend workflow: master weekly prep, plan a menu, shop ingredients, cook time-consuming components, and store in convenient containers. It also includes the night-before soak approach for grains, oatmeal, and beans, plus quick morning prep and bulk “two for one” batching for breakfasts, lunches, and dinners.",{"@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/precision-nutrition-hot-topics-meal-planning-and-the-perfect-meal/402134/",{"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/precision-nutrition-hot-topics-meal-planning-and-the-perfect-meal/402134.png","ImageObject",300,407,{"name":92,"@type":93},"Aldword","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",14,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How do you decide what to eat and how much for a healthy meal?","Question",{"text":113,"@type":114},"Use the portion hand-measure guide: lean proteins (1–2 palms), carbs (1–2 cupped hands), and fats (1–2 thumbs).","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What are the core steps in the 5-step meal prep workflow?",{"text":118,"@type":114},"Prep one-pot meals and versatile ingredients, look ahead to make a menu, shop for ingredients, cook time-consuming components for the week, and store prepped food conveniently in accessible containers.",{"name":120,"@type":111,"acceptedAnswer":121},"How can the night-before approach save cooking time for meal prep?",{"text":122,"@type":114},"Soak hearty foods such as whole grains, beans, and oats overnight, then discard soaking water and cook using fresh water until tender or ready for storage.","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},402134,1790531929,{"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},2336478940917,"https://ap-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","TODAY’S “HOT TOPICS”  \nMEAL PLANNING  \nAND THE  \nPERFECT MEAL  \n5  \nTODAY’S “HOT TOPICS”  \nMEAL PLANNING AND THE PERFECT MEAL  \n01  \nWEEKLY MEAL PREP: MASTERED.  \n[INFOGRAPHIC]  \nHERE'S HOW TO HAVE HEALTHY FOOD READY WHEN YOU NEED IT.  \n02  \n3 KEY STRATEGIES FOR HAVING HEALTHY FOOD AVAILABLE  \nWHEN YOU NEED IT.  \nTHESE MAKE MEAL PLANNING A NO-BRAINER.  \n03  \nCREATE THE PERFECT MEAL WITH THIS SIMPLE 5-STEP GUIDE.  \n[INFOGRAPHIC]  \nHUNDREDS OF HEALTHY MEAL COMBINATIONS MADE EASY.  \nWEEKLY MEAL PREP: MASTERED.  \n[INFOGRAPHIC]  \nHere's how to have healthy food ready  \nwhen you need it.  \nBy John Berardi, Ph.D.  \nCheck out these time-saving weekly meal prep strategies, used by Precision Nutrition’s most successful clients. And learn how they can help you prioritize healthy eating too.  \nMost people who come to Precision Nutrition already know what a healthy, balanced meal looks like.  \nThe real question they have is: How do you consistently eat healthy, balanced meals in the context of real life?  \nYou know, like “I got home late, after a long meeting, then my toddler spilled an entire bottle of olive oil on the kitchen floor!”  \n(Yeah, true story.)  \nWith the following meal prep strategies, we teach our clients exactly how to have healthy food ready when they need it.  \nThe result? A fridge full of fast, healthy options to choose from, even as life continues to unfold.  \nToday’s “Hot Topics” | Meal Planning and the Perfect Meal [precisionnutrition.com](precisionnutrition.com)   \nHOW TO MASTER MEAL PREP  \nTry the make-ahead strategies used by Precision Nutrition's most successful clients and you'll always have healthy food on hand.  \nWHAT A HEALTHY MEAL LOOKS LIKE  \nBefore mastering meal prep, learn what, and how much, to eat.  \nLean proteins  \n1-2 palms*  \n1-2 sts  \nCarbs  \n1-2 cupped hands  \nFats  \n1-2 thumbs  \n*For how to use your hand to measure portions: Calorie Control Guide Infographic  \nToday’s “Hot Topics” | Meal Planning and the Perfect Meal [precisionnutrition.com](precisionnutrition.com)   \nToday’s “Hot Topics” | Meal Planning and the Perfect Meal [precisionnutrition.com](precisionnutrition.com)  \nON THE WEEKEND  \nPrep one-pot meals and versatile ingredients like grilled chicken and roasted veggies.  \nLOOK AHEAD MAKE A MENU  \nSTEP  \n1  \nSTEP  \n2  \nSTE3P SHOP FORINGREDIENTS  \nSTEP  \n4  \nBuy the ingredients for your pre-prepped meals.  \nCOOK FOR THE WEEK  \nSTEP  \n5  \nCook time-consuming meal components: chicken, veggies, potatoes, etc.  \nSTORE  \nIT  \nCONVENIENTLY  \nPack your prepped food in stackable clear containers and make them accessible in the fridge.  \nFor which busy days in the coming week will you need pre-prepped meals?  \nJot down ideas for your pre-prepped meals. Keep this general; nothing ve-star.  \nConsider one-pot meals, like Dr. John’s Chili below  \nTHE NIGHT BEFORE  \nSoak hearty foods like whole grains, beans, and oats to save up to an hour of cooking time.  \nGRAINS  \nDump slow-cooking whole grains (like spelt, barley, or wheat berries) into a large bowl.  \nCover them with a couple inches of water.  \n9H  \nLeave them on the counter overnight.  \nDiscard soaking water and pour soaked grains into a pot; cover with two inches of fresh water and boil until tender, 15-60 minutes.  \nOATMEAL  \nIn a jar, combine equal parts rolled oats, milk, and plain yogurt (generally 1/3-1/2 cup each) .  \nMix in healthy toppings like fresh or dried fruit, nuts, seeds, spices and/or protein powder.  \n9H  \nCover and store in the fridge overnight.  \nEnjoy for breakfast warm or cold.  \nBEANS  \nPour 1 part beans into a large bowl.  \nСover with  \n4 parts water.  \n12+ H  \nLeave them on the counter overnight.  \nDiscard soaking water and pour 1 part soaked beans into a pot; cover with 3 parts freshwater and boil until tender, 45-60 minutes.  \nToday’s “Hot Topics” | Meal Planning and the Perfect Meal [precisionnutrition.com](precisionnutrition.com)   \nIN THE MORNING  \nDo quicker prep tasks like washing, chopping, boiling, and toasting.  \nWO","cbCaibZaPFDaDCjy","https://ap.wps.com/l/cbCaibZaPFDaDCjy","pdf",11651086,33,"English","# Weekly Meal Prep: Mastered\n## How to Master Meal Prep\n## What a Healthy Meal Looks Like\n## On the Weekend\n## The Night Before\n## In the Morning\n## Two for One\n## In a Jar","[{\"question\":\"How do you decide what to eat and how much for a healthy meal?\",\"answer\":\"Use the portion hand-measure guide: lean proteins (1–2 palms), carbs (1–2 cupped hands), and fats (1–2 thumbs).\"},{\"question\":\"What are the core steps in the 5-step meal prep workflow?\",\"answer\":\"Prep one-pot meals and versatile ingredients, look ahead to make a menu, shop for ingredients, cook time-consuming components for the week, and store prepped food conveniently in accessible containers.\"},{\"question\":\"How can the night-before approach save cooking time for meal prep?\",\"answer\":\"Soak hearty foods such as whole grains, beans, and oats overnight, then discard soaking water and cook using fresh water until tender or ready for storage.\"}]","Precision Nutrition Hot Topics - Meal Planning and the Perfect Meal | PDF",1790527525,83]