Tips for your next meal prep

March is National Nutrition Month.

Registered Dietitian Tony Stephan joined us on The Nine with some tips to get the most out of your next meal prep. You can hear from him in the video player above, or get his tips below. For more information, visit

Start With Protein - The average American diet is high in processed carbohydrates, and low in lean dietary protein. Cooking proteins in bulk for the week is a great way to set yourself up for success. You can prepare bulk proteins like chicken breast, lean ground beef, and lean turkey which will set you up for success during the week. Utilize appliances such as slow cookers, griddles, and ovens for a quick and effortless batch cooking process.

Next Prep Veggies In Bulk - It's no secret that most people aren't consuming the recommended 7-11 servings of veggies per day. What I've found is most people avoid veggies because of the time it takes to prepare them. The prep time can be cut down by batch cooking your veggies for the week to pair with the proteins above. Chop and dice veggies and like bell peppers and onions and keep them stored in the fridge for quick stirfrys and omelettes. Also, batch roast veggies like asparagus and Brussels sprouts for quick additions to meals during the week.

Fill In The Rest With Healthy Carbs - Carbs aren't the enemy when you consume the right type of carbs! I always recommend my clients focus on a balanced meal by starting with a lean protein, filling half their plate with veggies, and then add in a small serving of healthy carbs. You can batch cook carbs healthy carbs like quinoa and wild or basmati rice using a simple rice cooker. Don't avoid carbs, just focus on the right portion sizes!

Portion Out Healthy Snacks - Healthy snacks are great but make sure you pay attention to portion sizes. I recommend portioning out single servings for snacks like nuts, jerky, and yogurts for the week so you have healthy options available in-between meals!

Use Glass containers - When you are making healthy food you will want to store it in the best container possible. Glass containers are more sustainable and won't let potentially harmful substances enter your food like plastics do.

Portion By Meals - For the ultimate convenience portion out your meal prep by meals. This way, you can just grab and go with your meals for a busy week! Taking out the guess work can be a huge time saver when it comes to meal prepping!

Schedule It In Your Calendar - I have my clients pick a day and time during the week and schedule it in their calendar like any other appointment. This way they stay on track with regular meal prepping and can set themselves up for success during the week!