Holiday Meal Prep: A Healthy Balance
Written By: Heather Gerrish, MS, RD
Holiday leftovers. What an ordeal! Oftentimes we leave with more food than we can handle - and how can you integrate this into a healthy, holiday meal prep routine? We will review some of the basics in this blog that stand true even with savory holiday dishes - with a little modification.
With many of the concepts we tend to focus on related to nutrition, sustainability and being accountable are two major reoccurring themes. These both are essential when tackling the Holidays (and Holiday leftovers). We all know that the Holidays come around at the same time each year, so why should we not include them in a balanced nutrition practice? Incorporating balance with indulgence (aka those Holiday rolls we all love!) is a way to ensure that there is a balance in your routine, but also structure and accountability. Excluding all of the wonderful foods that life has to offer due to an overly strict “diet” is not sustainable. What is sustainable is focusing on the same consistent framework of picking foods that emphasize a balanced plate while incorporating a few “indulgences” on occasion. We want to teach you habits that will not only help you achieve your personal health goals but also set you up to create routines and habits that you can take with you and use for the rest of your life!
Finding recipes that you enjoy and that are packed full of wonderful nutrients (I’m talking about those fruits and veggies!) as well as incorporate a balance of protein, fat and carbohydrates will help support your goals in being active, having more energy and pursuing lifelong healthy lifestyle habits!
Here are some simple ideas and recipes to think about when you are preparing your meals for the week:
1: PICK YOUR PROTEIN
Focusing on this main component seems to be slightly easier to adapt and change when including other factors in a recipe. Other components can be slightly easier to modify and change in terms of flavor profile and integration into a dish. Also, focusing on lean sources of protein will help with recovery and ensuring that you stay full and focused throughout your busy week of training!
What might this look like?
1 serving of the following: roasted turkey, baked beans (reference portion size according to the recipe), tofurkey/alternative protein
2. VOUCH FOR THOSE VEGGIES
I am a huge fan of colorful, robust, flavorful vegetables in any dish. I specifically like to reach for vegetables that are in season if I can (and they tend to be slightly more economical vs. out of season veggies), but also including frozen vegetables can be a way to still integrate variety without breaking the bank. Frozen vegetables are often “flash frozen” and contain comparable amounts of vitamins and minerals vs. their fresh counterparts. I always suggest it’s better to have SOME vegetable source than nothing at all.
What might this look like?
Spinach cranberry salad, mixed vegetables (take advantage of this veggie trays!), baked root vegetables (watch for added sauce/oils), and so many more!
3. CHOOSE YOUR CARBOHYDRATE SOURCE
If you can opt for whole grains (this choice includes more vitamins, minerals, and fiber than grains that have the outer husk removed)
What might this look like?
Whole grain dinner roll, brown rice, mashed/baked potato, brown rice
Once you have an idea of what you would like to prepare for the week, playing with flavor and diving into some Holiday-themed combos is a great way to enjoy some seasonal favorites as well as remain focused on your nutrition goals. And by incorporating various forms of leftovers and dishes you enjoy, you are listening to your body and laying the foundation of a flexible and sustainable nutrition practice for years to come!
Don’t miss out on the opportunity to try out something new with the TLAG Recipe Booklet! Perfect for meal planning this season - with an added bonus of finding a new favorite dish!