St. Jude Wellness Center Presents: Personalized Meal Prep - Review Plate & Portion Guidelines - Meal Planning Tips & Resources

Sep 27, 2026

Personalized meal prep guidance from St. Jude Wellness Center, led by a wellness manager and dietitian, focuses on plate and portion guidelines while tailoring food choices to specific immune, digestion, and medication-related needs. The session covers fiber and immune-relevant foods, raw versus softened preparation for IBS, and medication-specific considerations such as consistent greens for warfarin and potassium limits for renal medications. It also outlines starch, grain, and carb-control options for autoimmune, GI upset, keto, celiac, vegan, and SIBO, plus structured protein choices across land and sea, including plant protein preparations and formats.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages28

Reading Time1 h 11 min

AccessFree to download

Agenda

Review Plate & Portion Guidelines

Personalizing Your Food Choices

Meal Themes for Meal Planning

Meal Planning Tips & Resources

Food Personalization Guide

Plate & Fiber

Immune Concerns and Raw/Soften Methods

Starches and Grains Options

Starches for Specific Conditions

Protein Choices (Land, Sea, Plant)

St. Jude Wellness Center Presents: Personalized Meal Prep Megan Wroe, Wellness Manager & Dietitian Agenda • Review Plate & Portion Guidelines • Personalizing Your Food Choices • Meal Themes for Meal Planning • Meal Planning Tips & Resources Personalize Your Plate: Fiber Immune Concerns: mushroom powders, dandelion greens, beets, bell peppers, crucifers Raw: carrots, cucumbers, tomatoes, greens, cabbage, radish, jicama Fun/Replace Carbs: zoodles/spiralized veggies, parsnip/carrot fries, cauliflower/turnip mash, shredded veggie pancakes IBS/Digestion Concerns: eliminate raw/cruciferous, boil/steam/roast to soften, shred/chop tiny, blend into smoothies or soups Medication Specifics: *Warfarin: consistent greens *Renal meds: limit K+ foods Personalize Your Plate: Starches Grains: Rice: white, brown, black, red, wild, jasmine Ancient Grains: barley, kamut, spelt, farro , emmer, freekah , bulgur GF Ancient Grains: quinoa, amaranth, millet, teff, sorghum, oats, buckwheat Wheat: durum, semolina, white Ways to Eat Them: 􀁼 Whole: side dish, casserole, soups, hot cereal, popped 􀁼 Flour: bread, tortillas/flatbread, crackers, chips, pasta, cold cereal Personalize Your Plate: Starches Starchy Veggies: Potatoes Sweet Potatoes Hard Squash Cassava Corn Beets Parsnip Arrowroot Also: 􀁼 Fruit 􀁼 Peas 􀁼 Legumes Personalize Your Plate: Starches for Specific Reasons Condition: 􀁼 Autoimmune 􀁼 GI Upset/IBS 􀁼 Carb Control 􀁼 Keto 􀁼 Celiac Disease 􀁼 Vegan 􀁼 SIBO Modification: 􀁼 Limit/omit grains 􀁼 Lower fiber, well cooked 􀁼 More plant carbs, less grain; also less carb altogether 􀁼 Almost no carb; cautious of glycemic index 􀁼 No gluten 􀁼 Higher starch intake 􀁼 Limit certain types of starches based on FODMAP Personalize Your Plate: Protein Land Animal: 􀁼 Poultry: chicken, turkey, duck, quail, pheasant, egg,(leg, wing, shredded, breast, feet, organ) 􀁼 Pork: tenderloin, chops, round, shredded, bacon, sausage 􀁼 Beef: ground, round, flank, steak, tips, organs, tongue 􀁼 Game: bison, deer, boar, goose 􀁼 Other: rabbit, horse, goat, insects, lamb Sea Animal: 􀁼 Fish: salmon, halibut, cod, sea bass, swordfish, trout, tuna, herring, mackerel, sardine 􀁼 Shellfish: shrimp, crayfish, lobster, crab, mussel, scallop, octopus, clam 􀁼 Other: eggs Personalize Your Plate: Protein Plant Proteins 􀁼 Legumes: beans (kidney, garbanzo, black, mung, pinto, navy, black eyed, cannellini, butter), peas (whole, powder, alternative meats), lentils (red, black, Puy, buluga , yellow) 􀁼 Soy: tofu, tempeh, milk, edamame, yogurt, cheese 􀁼 Nuts: almond, Brazil, walnut, pecan, cashew, pistachio, pine 􀁼 Seeds: sunflower, pepita, hemp, flax, chia, sesame 􀁼 Other: Seitan, spirulina, Nutritional yeast Ways to Eat Them: 􀁼 Whole 􀁼 Purees/Mash (dip, dal, curry) 􀁼 Flour: pasta, tortillas, bread 􀁼 Dried 􀁼 Milks 􀁼 Spread 􀁼 Cereal 􀁼 “burgers” or “meatballs” 􀁼 ground

FAQs

How does the presentation guide fiber and immune-related food choices?

It highlights fiber and lists examples tied to immune concerns, then separates raw produce options from preparation approaches that may be gentler for sensitive digestion.

What meal prep adjustments are recommended for IBS or digestion concerns?

It advises eliminating raw and cruciferous items, using boil/steam/roast to soften foods, and choosing smaller cut or blended formats such as smoothies or soups.

How are meal plan choices personalized for specific conditions and diets?

The session maps conditions like autoimmune, keto, celiac disease, vegan, and SIBO to actions such as limiting or omitting grains, lowering fiber with thorough cooking, removing gluten, adjusting starch intake, and considering FODMAP-based starch selection.

Sep 27, 2026

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