By Marsella Reyes:
In the dynamic rhythm of present day life, maintaining a balanced diet often takes a backseat, clouded by hectic schedules and on-the-go/drive-through meals. Yet, the importance of a balanced diet cannot be overstated in its role of promoting overall health and well-being.
It functions as a nutritional symphony, where proteins, carbohydrates, fats, vitamins, and minerals harmonize to support bodily functions, impacting not only physical health but also cognitive function and mood stability.
Enter meal prepping, a transformative ally in the pursuit of a balanced diet. This practice involves planning and preparing meals in advance, empowering you to make intentional choices about ingredients & portion sizes. The benefits are diverse – promoting consistency, saving time, and even offering financial advantages.
By combining the principles of a balanced diet with the efficiency of meal prepping, you can take charge of your nutrition, fostering a holistic approach to long-term health that nourishes both body and mind. In the Better Body by Mars training app, we offer tons of variety for meal plans. Here’s a sample of what a full day looks like (including a shopping list for 5 days*) —
Copy it for your next meal prep session!
Breakfast:
Protein Berry Smoothie (Gf)
5 minutes
Ingredients
-
11.8 fl oz Dairy - Milk
-
1.5 scoop Protein Powder (30g scoop)
-
3.55 oz Mixed Berries
Instructions
-
Add all ingredients to a blender, and blend until smooth. (Note: if required add additional water to reach preferred consistency)
45 g Proteins
12 g Fats
25 g Carbs
414 Calories
Snack:
Bagel with Cream Cheese and Fruit
5 minutes
Ingredients
-
0.5 x Bagel (White ~120G/4.23oz)
-
0.35 oz Dairy - Cream Cheese (Regular Fat)
-
0.25 x Fruit - Mandarin (~75G/2.6oz)
-
0.25 cup Strawberries
-
0.25 pc Fruit - Kiwifruit
Instructions
-
Toast bagel or keep fresh. Spread cream cheese on bagel.
-
Peel and prepare fruit (break mandarin into segments, half strawberries and slice kiwifruit)
-
Evenly spread fruit over bagel.
7g Proteins
5g Fats
38g Carbs
219 Calories
Lunch:
Fish with Quinoa and Salad (Df, Gf)
10 minutes
Ingredients
-
3.55 oz White Fish (Uncooked Weight)
-
2 cup Green Salad (Of Your Choice, 1 Cup = 77.5G/2.7oz)
-
0.5 tsp Olive Oil
-
3.55 oz Quinoa (Cooked) or 1.25 oz Quinoa (Uncooked)
-
0.55 oz Seeds - Sunflower Seeds
-
0.5 tbsp Sweet Chilli Sauce
Instructions
-
Use a ratio of 1 quinoa to 2 water. Add water to a pot and place over medium heat.
-
When boiling, add quinoa and allow it to come to a gentle simmer.
-
Cover the saucepan and reduce heat to low. Allow to simmer until quinod is tender and water is evaporated (~15 minutes)
-
Heat oil in a fry pan over medium heat and cook fish till it is white throughout and flaky.
-
Prepare salad using sweet chilli as a dressing.
-
Serve quinoa topped with fish, with a salad on the side.
30g Proteins
21g Fats
31g Carbs
416 Calories
Snack:
Vegetable Sticks and Hummus (Df, Gf, Vf)
10 minutes
Ingredients
-
2.45 oz Hummus (Regular)
-
5.65 oz Mixed Green Vegetables (Of Your Choice) - Non Starch
Instructions
-
Cut up vegetables into sticks and serve alongside hummus.
8 g Proteins
15 g Fats
9 g Carbs
209 Calories
Dinner:
Beef Steak, Pasta and Mixed Vegetables (Df)
35 minutes
Ingredients
-
5.3 oz Mixed Green Vegetables (Of Your Choice) - Non Starch
-
5.3 oz Pasta (Cooked Weight) or 2.3 oz Pasta (Uncooked Weight)
-
1 tsp Olive Oil
-
3.55 oz Canned Tomatoes
- 3.35 oz Meat - Lean Beef (Uncooked Weight)
Instructions
-
Weigh and measure all ingredients.
-
Heat a pan of water and bring to the boil. Add pasta and cook until tender.
-
Meanwhile, heat oil in a frying pan over medium heat. Add beef and warm (does not need to be fully cooked yet).
-
When pasta has cooked drain and place in pan with beef along with canned tomatoes, herbs of choice and vegetables.
-
Allow to simmer until vegetables and meat are tender.
36 g Proteins
12 g Fats
55 g Carbs
419 Calories
Daily Totals: 127g protein, 65g fats, 158g carbs, 1677 calories
Stay Healthy, Fam....
The content contained in this article is for information purposes only, and is not meant to be a substitute or replacement for professional advice and medical consultation. It is just shared as information only, and with the understanding that Directional Force, LLC, (Directional Force) is not engaged in the provision or rendering of medical advice or services whatsoever. You unilaterally understand and agree that Directional Force shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in this article or any article provided by Directional Force. Please seek professional medical advice prior to engaging in, or undertaking any of the content, exercises, advice, and workouts provided by Directional Force.
