How to Meal Prep for a Healthy Week

How to Meal Prep with Dannon Light & Fit Yogurt | #ad |

Healthy Life | May 3, 2017 | By

I have partnered with Dannon® Light & Fit® to help promote their Show Us Your Meal Prep Challenge. I have been compensated for my time commitment. However, my opinions are entirely my own and I have not been paid to publish positive comments.

I’m really excited to share my first solo blogger sponsorship.

Dannon Light & Fit reached out to me a few weeks ago, and I’m so excited to be a part of this campaign that aligns so tightly with my food philosophy that it’s insane! Plus, I’ve been asked to share how I incorporate a staple in my house: yogurt. Needless to say, it was a ‘duh’ moment for me on all levels.

Thanks again Dannon® for valuing my message & platform, I’m totally humbled and thrilled to participate!

now, let’s get to the good stuff…

There are a few tips I share with all my clients, one of them is to incorporate meal planning & prep into their lives. Meal prep, for example is taking a bit of time to prepare meals or components of meals ahead of time. The major benefit to meal prepping, and the reason why I ALWAYS recommend it, is because taking that time sets you up for better choices and less food waste during the week. That means more delicious nourishing foods, more time to spend on activities and tasks you need to do & enjoy to do, and more $$$$ in your wallet. I mean, c’mon!

I live a complex busy life, as do all my clients. Eating nourishing & delicious food is often something that goes by the wayside… yet it’s something nearly everyone I work with really values. Again, meal prep is the bridge between that value and incorporating nourishing, delicious food into your life. Meal prep allows me to eat better during the week, cut way down on those ‘standing in front of the fridge scratching my head’ moments that lead to a giant bowl of cereal, ice cream, or take-out. Turn that head scratching moment into an excited grab for something delicious, that’s already ready or nearly ready to devour.

On top of recommending meal prepping, I recommend EASY meal prep. Ain’t no time for hours to be spent planning and prepping food that exhausts you and sours the benefits of meal prep. Let’s make meal prep easy and enjoyable enough. That’s the point both Light & Fit® I are trying to make, eating well and living a healthy life needs to be enjoyable, simple, and individualized. Because, well how likely are you to follow any beneficial health habits if they’re hard, too time consuming, or worse- miserable. Not likely, and that’s ok! Let’s find a better way. Let’s find ways to fit healthier choices into your lifestyle, and do what works for you. Not for that really popular health guru, not for your best friend, not for me, but for you. That’s when habits stick, when it works for you & allows you to spend time and energy on what you love to do.

Here are a couple meal prep tactics I follow:

  • Double up on recipe size. You’re making it already, might as well leave room for leftovers.
  • Double-duty meals. Essentially you make one protein or a part of a meal that can be used in 2+ different dishes. It’s like getting exciting & new leftovers (here are a bunch of double duty recipes on Pinterest).
  • Prep ahead veggies & grains. I can chop a bunch (or buy pre-chopped) of different veggies to throw in a quick salad or in any other dish. Grains are also easy to pre-prep because you can cook them plain, then add different toppings or spices to them for different meals (but I wouldn’t recommend pre-cooking pasta that you’ll eat hot, that’s just nasty).

Dannon® Light & Fit® Greek nonfat yogurt is a great breakfast addition, snack, or dessert. It’s easy, quick, and delicious while being packed with a protein punch. I also love Dannon® Light & Fit® nonfat yogurt as a light and super flavorful snack. How many times do you find yourself getting hungry just 2 or so hours before you’re planning on eating? You don’t want to eat a big snack or take any time prepping, but you’re getting hungry. Or you’re planning on hitting the gym and can’t eat anything heavy before you exercise. This happened to me just yesterday. I ate a Light & Fit® blueberry nonfat yogurt, and it was tasty, hit the spot, and didn’t overfill me. 

So, here’s a glimpse into what I’m eating tomorrow. I plan all 3 meals, and for the sake of a pretty photo, I made my dinner salad, which I don’t usually do beforehand. 

#ad How to Meal Prep with Dannon Light & Fit 2 | This registered dietitian nutritionist LOVES to incorporate Dannon Light & Fit into her meal plan. Here's how you can add it to make eating nourishing breakfasts & snacks too easy. I mean, how could you not? #LightandFitRD #DoWhatFitsYou |

  • Breakfast: (I eat breakfast at work) cherry flavored Dannon® Light & Fit® nonfat yogurt + seasonal fruit + pistachio nuts to add a bit of fiber and healthy fat

  • Lunch: my favorite Spanish Tortilla de Patata on sourdough bread (link to recipe). 

  • Dinner: quinoa and veggie salad with a tangy hummus dressing and whole wheat pita. 

  • Snacks: extra Dannon® Light & Fit® Greek nonfat yogurt. I packed 2 sandwiches because neither are really big, so I’ve got an extra if I get hungry. I always try to overpack (or at least keep) protein packed snacks for when I get hungry between meals

  • not pictured: something chocolatey for dessert. I don’t intentionally plan dessert into my day, but I will have something if I want to, which almost always happens. I’ve been loving chocolate + peanut butter anything lately. 


Enough on meal prepping, here’s how you can incorporate Dannon® Light & Fit® into your meal prep.

#ad How to Meal Prep with Dannon Light & Fit 3 | This registered dietitian nutritionist LOVES to incorporate Dannon Light & Fit into her meal plan. Here's how you can add it to make eating nourishing breakfasts & snacks too easy. I mean, how could you not? #LightandFitRD #DoWhatFitsYou |

It’s just one of those ways you can make planning & prepping your meals super easy & quick. You can literally just grab it & go. Nothing is more simple than that!

Are you incorporating yogurt, such as Dannon Light & Fit into your daily eats? I highly recommend it. I’m a huge dairy fan, because: carbs + protein + calcium (for me and my 80-year-old bones, that’s no joke!) + deliciousness… and when we’re talking yogurt, you get what I mentioned + good cultures (or good bacteria)  to help balance the diversity of bacteria in your gut . Long story short, yogurt is bomb, it has so many nourishing components to it. BTW: I most often go for the Greek yogurt varieties. I love the extra creaminess of Greek yogurt (which is normal yogurt that’s been strained, leaving it thicker and more full of protein), and the extra protein. Protein is one of the most satiating nutrients and it keeps me fuller longer. See why I’m such a huge dairy fan?

The 2015 Dietary Guidelines for Americans recommend increasing intake of nutrient-dense foods, such as fat-free or low-fat dairy products, like yogurt. Yogurt is nutrient-dense and many yogurts are usually a good source of protein, calcium and vitamin D.

Healthy choices don’t have to be boring. With a balanced variety of delicious choices, Dannon® Light & Fit® has better for you options that that also fit your active lifestyle and fit within the most recently released Dietary Guidelines for Americans.

Incorporating Dannon® Light & Fit® into your nutrient dense food choices is a great way to balance health and enjoyment in what you’re eating.

Check out & follow Dannon Light & Fit on Instagram for more ways to include delicious & nutritious yogurt into your life.

  • How do you incorporate yogurt into your day?
  • Have you tried Dannon Light & Fit varieties? Which is your fave? (I’m currently drooling over cherry. All things cherry!)


  1. Leave a Reply

    Brittany Poulson
    May 4, 2017

    I eat yogurt pretty much every day! I love the versatility of it. I love these tips to help with meal planning,, the double-duty meals are the best!

    • Leave a Reply

      May 9, 2017

      thanks Deanna & me too-gimme all the yogurt every day! and salad coming tomorrow 🙂

  2. Leave a Reply

    Platter Talk
    May 10, 2017

    Great ideas on adding yogurt to any meal. The best thing is, it’s so good for me!

  3. Leave a Reply

    Lindsay Cotter
    May 10, 2017

    Meal prep is such a great way to stay on track with healthy eating goals! Your tips are spot on! Love having yogurt at breakfast or as an afternoon snack!

    • Leave a Reply

      May 10, 2017

      thanks Lindsay! and yes it’s such an easy way to eat better (in so many aspects) during the week

  4. Leave a Reply

    Ali from Home & Plate
    May 10, 2017

    This yogurt is always my go to yogurt for my family. We use so many of the flavors to make smoothies. I can always count on my kids finishing their breakfast when Dannon is involved.

  5. Leave a Reply

    Gloria @ Homemade & Yummy
    May 10, 2017

    This is a great post. I am all about prepping, making extra for leftovers…and saving money. Spending a little time in the kitchen save A LOT of time in the long run!!

  6. Leave a Reply

    Marianne | Basil & Bubbly
    May 11, 2017

    I absolutely cannot live without meal prep each week. I am a HUGE fan of the double-duty ingredient prep, too! It makes it so much easier to be able to repurpose ingredients in different dishes!

  7. Leave a Reply

    May 23, 2017

    Meal planning is so important, and really does help you get through a busy week. It helps you make the right choices too. I don’t always do it, but when I do, I kick myself for not always doing it! Love this post and all the information, thanks for sharing Rebecca. And Dannon yogurts were a staple in my house when I was in US.

    • Leave a Reply

      May 24, 2017

      totally agree! and me too, I eat better (more healthfully & deliciously) when I plan, but it doesn’t always happen. Thanks Shumaila & love Dannon

  8. Leave a Reply

    Laura | Wandercooks
    May 24, 2017

    So many good tips here! I love meal prepping because that head scratching moment of ‘what to eat for dinner’ is my worst nightmare haha. Having everything planned out means less stress and more healthy intentional eating – win win!

    • Leave a Reply

      May 24, 2017

      thanks Laura! Me too, that head scratching makes me crazy, but it still happens 😉

  9. Leave a Reply

    jacquee | i sugar coat it!
    May 24, 2017

    I love yogurt – as a snack, breakfast, even dessert! I am not much of a planner – I like to go where my tastebuds take me. But these are some handy tips!

    • Leave a Reply

      May 24, 2017

      haha same here! all day & I’m not much of a planner either 😉

  1. quick and easy black rice and cannellini bean buddha bowl - […] the second installment of my series (here’s my first on meal prep) with Light & Fit®, I’m sharing a fun recipe…

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