Build a Better You: Best foods to use for meal prep

We are going to dive right into what you should be eating when it comes to planning your meals.

Protein plays an essential role in supporting muscle and providing a full source of amino acids to keep your body anabolic. A nutrition coach can help you optimize your total daily protein goals and food choices. The leaner the protein, the better for your body and for storage after meal prep.

Here are some options to start with:

Next on the list is carbohydrates. Carbs tend to make up 30 to 60 percent of prepped meals, depending on you and your goals. The most common complex carb sources include:

Do you eat enough vegetables? Make it your goal to have at least three servings of vegetables per day. These foods are packed with phytonutrients and micronutrients, dietary fiber, and a host of other benefits that will aid in digestion and your overall well-being.

Here’s a tip: mix in a variety of colorful veggies, with the majority being crunchy and starchy. They tend to be better for storage and reheating during meal prep.

Here are some common meal prep vegetables to get you started:

What kind of fruits are you eating each day? The goal is to have two to three servings of fruit daily for overall health. Fruits also fall into the carbohydrate category and should be counted towards overall macro targets. Softer fruits like berries won’t last as long in the refrigerator (typically a few days), so chopped raw or cooked fruits may work better for meal prep. Frozen fruits also are an option for minimal waste.

Common meal prep fruit include:

Other great food choices to keep on hand to supplement your meal prep are nuts, seeds, legumes and oils. These macro-friendly food choices are nutrient-dense and high in proteins and healthy fats.

Common examples include:

To help keep your meals interesting and add some flavor, you may consider adding healthy condiments that work with your nutritional goals. Always be sure to add these into your total macros for each meal. Store your sauces separately or in a small condiment sized Tupperware so they don’t make your food soggy.

Some of my personal favorites that are macro-friendly include brands like G-Hughes Sugar-Free Sauces, Frank’s Red Hot 0 Cal, and mustard.

Be sure to avoid too many simple sugars, processed foods and fatty foods throughout the day, including:

You should also steer clear of foods excessively high in fats for your health. They also don’t freeze or reheat well. Some examples might include avoiding excessive amounts of high-fat red meats, fast foods, fried foods, pizza, and butter/margarine.

You will also want to avoid any foods that cause allergies or trigger inflammation or indigestion.

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Isabela Joyce is a certified personal trainer and nutritionist at The M.A.C. She can be reached at IJoyce@the-mac.net.