Welcome to Staying Well!

Trivia Question❓

What ancient grain, often used in meal prep, contains all nine essential amino acids?

Answer at the bottom of the newsletter

Healthy Meal Prep Made Easy — Plan, Portion, and Thrive

Eating healthy during a busy week can feel like a challenge, but a little preparation can make all the difference. Meal prep isn’t just about saving time—it’s a strategy for reducing stress, making healthier choices, and keeping your nutrition on track when life gets hectic. With a few simple steps, you can turn your kitchen into a wellness hub and ensure that balanced, delicious meals are always within reach.

Start by planning your meals for the week. Take inventory of what you already have, then build your grocery list around whole, versatile ingredients like lean proteins, colorful vegetables, whole grains, and healthy fats. Cooking in batches—such as roasting a tray of vegetables, grilling chicken breasts, or preparing a big pot of soup—allows you to mix and match components to create different meals throughout the week.

Portioning your meals into containers can help you stay consistent with portion sizes and avoid the temptation of fast food or takeout. Using glass containers allows you to easily see what you have on hand while keeping food fresh. Labeling meals by day or meal type can add an extra layer of organization that makes grabbing lunch or dinner effortless.

To prevent boredom, rotate different sauces, spices, or grains each week. Adding a simple dressing, fresh herbs, or a squeeze of lemon can transform a dish instantly. The goal isn’t perfection—it’s creating a system that works for your lifestyle. Even dedicating one hour each weekend to prepping vegetables or proteins can save you time and energy on busy days.

Healthy meal prep is about setting yourself up for success. When nutritious food is ready and waiting, you’re more likely to make choices that support your goals and energy levels. A little planning today can lead to a week full of flavorful, health-boosting meals.

Yours in Health,

Susan Williams

💡 Answer to Trivia Question:

Quinoa! It’s a complete protein, making it a fantastic base for salads, grain bowls, and quick dinners.

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