This meal prep is designed so you spend 60-90 minutes cooking on sunday or monday, and you have at least 5 healthy meals done for the week. I say at least, because the breakfast meal prep recipes can last 2-3 days, especially the frittata. There is nothing like finishing your weekly meal prep and knowing that you have a bunch of healthy and tasty meals to help you lose weight.
While there are many pasteurized, ready-to-drink options in the grocery store, it’s important that you check the ingredient list thoroughly before purchase. Many mass-produced juice blends go heavy on the fruit over vegetables, as the sweetness makes their product more palatable. The pasteurization process reduces the overall nutrition benefits, as many of the enzymes die off in the heating process.
Some juicing proponents say that juicing is better for you than is eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber. They say that juicing can reduce your risk of cancer, boost your immune system, help remove toxins from your body, aid digestion and help you lose weight.
I divided this recipe collection by type (chicken recipes, fish and seafood recipes, meat recipes, and one lone vegetarian recipe at the end) and, where appropriate, I’ve made a note about any special diet they fall under (paleo, whole 30, dairy free, gluten free.) As always if you follow a special diet, please check your product labels to ensure there are no hidden ingredients.
Juicing tools have been used throughout history. Manual devices include barrel-shaped presses, hand-operated grinders, and inverted cones upon which fruit is mashed and twisted. Modern juicers are powered by electric motors generating from 200 to 1000 or more watts. There are several types of electric juicers: masticating, centrifugal, and triturating juicers. These variations are defined by the means of extracting the juice.
Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer, and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.
However, beware claims that juicing is the only way to stay healthy, that you should avoid solid foods, or that juicing is a substitution for a medical diagnosis or treatment. There’s not much research out there that proves that juicing is healthier than eating the whole fruits and vegetables; however, juicing does makes them easier to consume on a regular basis.
For a 2,000-calorie daily diet, aim for 2½ cups of vegetables and 2 cups of fruit a day. If you consume more calories, aim for more produce; if you consume fewer calories, you can eat less. Include green, orange, red, blue/purple, and yellow vegetables and fruits. In addition to the fiber, the nutrients and phytochemicals in these foods may help protect against certain types of cancer and other diseases. Legumes, rich in fiber, can count as vegetables (though they have more calories than most vegetables). For more fiber, choose whole fruits over juice.
Putting down the salt shaker and skipping sugar in your coffee is a step in the right direction, but that’s not where most people get the majority of their salt and sugar. Sodium and sugar are rampant in most packaged foods from pasta sauce and mac and cheese to rice mixes and soups. Start by checking the nutrition label on your breakfast cereal (some pack up to 20 grams of sugar per serving!).
Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.
Fruit and vegetables are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up and help you cut back on unhealthy foods. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Most of us need to double the amount we currently eat.
Most recipe books you see out there are a picture with a name and ingredients, we want to go a bit further and add our health benefit/conditions in with our juiced nutrition facts to blow all of them out of the water. Again, it's one of those things that we don't want to just make a quick buck on and we want you to love it. It's proving to be a bigger project than we thought, but it's being worked on.