How to Meal Prep for a Healthy Week

How to Meal Prep with Dannon Light & Fit Yogurt | #ad | www.nourishnutritionblog.com

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 | www.nourishnutritionblog.com

  • 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 | www.nourishnutritionblog.com

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!)

55 Comments

  1. Brittany Poulson

    May 4, 2017 at 8:56 am

    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!

    Reply
    • Rebecca

      May 4, 2017 at 9:51 am

      me too! all the yogurt! Thanks Brittany!

      Reply
  2. Deanna Segrave-Daly

    May 5, 2017 at 10:55 am

    Great tips and yogurt is pretty much a daily part of my life too (BTW totally crushing on that salad!!)

    Reply
    • Rebecca

      May 9, 2017 at 5:38 pm

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

      Reply
  3. Platter Talk

    May 10, 2017 at 9:25 am

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

    Reply
  4. Lindsay Cotter

    May 10, 2017 at 9:57 am

    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!

    Reply
    • Rebecca

      May 10, 2017 at 12:19 pm

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

      Reply
  5. Ali from Home & Plate

    May 10, 2017 at 10:15 am

    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.

    Reply
    • Rebecca

      May 10, 2017 at 12:19 pm

      haha! love it! yogurt is boss and bae

      Reply
  6. Gloria @ Homemade & Yummy

    May 10, 2017 at 11:20 am

    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!!

    Reply
  7. Stephanie McKercher RDN

    May 10, 2017 at 2:05 pm

    These are great tips! I love batch cooking over the weekend—it makes busy weekdays so much easier!

    Reply
    • Rebecca

      May 11, 2017 at 2:14 pm

      so much easier! So true 🙂 Thanks Steph

      Reply
  8. Marianne | Basil & Bubbly

    May 11, 2017 at 7:50 am

    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!

    Reply
    • Rebecca

      May 11, 2017 at 2:11 pm

      amen! some sort of meal planning is always helpful!

      Reply
  9. Shumaila

    May 23, 2017 at 10:15 pm

    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.

    Reply
    • Rebecca

      May 24, 2017 at 1:11 pm

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

      Reply
  10. Laura | Wandercooks

    May 24, 2017 at 12:18 am

    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!

    Reply
    • Rebecca

      May 24, 2017 at 1:10 pm

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

      Reply
  11. Bintu - Recipes From A Pantry

    May 24, 2017 at 3:16 am

    We eat yoghurt almost every day. Great meal prep advice, and it’s easier to eat healthier when it’s all planned in advance

    Reply
    • Rebecca

      May 24, 2017 at 1:09 pm

      same here! I love yogurt! and it’s way easier, totally agree

      Reply
  12. jacquee | i sugar coat it!

    May 24, 2017 at 4:58 am

    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!

    Reply
    • Rebecca

      May 24, 2017 at 1:08 pm

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

      Reply
  13. quick and easy black rice and cannellini bean buddha bowl

    August 30, 2017 at 7:00 am

    […] the second installment of my series (here’s my first on meal prep) with Light & Fit®, I’m sharing a fun recipe that uses Light & Fit® yogurt in […]

    Reply
  14. Fabiana @ No Wagon Diet

    October 30, 2017 at 1:07 pm

    Another member of team yogurt 🙂 With different toppings, you never get bored.

    Reply
    • Rebecca

      October 31, 2017 at 11:54 am

      yay! I totally agree, there are so many delicious ways to eat yogurt

      Reply
  15. Abbey Sharp

    October 30, 2017 at 2:20 pm

    These are awesome tips to be more efficient in the kitchen!

    Reply
  16. Christina

    October 30, 2017 at 3:37 pm

    Congrats on your blog sponsorship!! That’s so awesome 🙂 I, too, make bigger/double meals so I have leftovers ready for the week. It saves so much time, energy, and dishes!

    Reply
    • Rebecca

      October 31, 2017 at 11:52 am

      Thanks Christina, it’s been fun working with Dannon. and yes, planning for leftovers is one of the most helpful things I do

      Reply
  17. Deborah Brooks

    October 30, 2017 at 3:40 pm

    Yes meal planning really helps me quite a bit as well. I try to prepare grains and veggies in advance to use throughout the week. Yogurt is usually on my snack menu

    Reply
    • Rebecca

      October 31, 2017 at 11:47 am

      such a great way to prep ahead of time! and yes, yogurt is a staple in my house. Majorly

      Reply
  18. Rachel

    October 30, 2017 at 4:40 pm

    I actually stopped eating yogurt not too long ago. I’m trying to steer clear of dairy to see if it helps with my inflammation. But I do love it so it’s been hard!

    Reply
    • Rebecca

      October 31, 2017 at 11:46 am

      ohhh no! hope it helps with your inflammation!

      Reply
  19. Amy Gorin

    October 30, 2017 at 4:43 pm

    what great tips! Thanks!

    Reply
  20. Sarah

    October 30, 2017 at 4:56 pm

    I’ve been trying to prep ahead more with our crazy schedule as it’s getting harder to make things work as they were and I end up spending too much time prepping during the day. Love yogurt and use to eat it multiple times per day before cutting out dairy.

    Reply
  21. Sarah @ TheFitCookie

    October 30, 2017 at 5:00 pm

    I’m really not great at meal planning/meal prepping beyond planning a menu every 2 weeks. But I try to make bigger dinners for planned leftovers, so that helps a bit!

    Reply
    • Rebecca

      October 31, 2017 at 11:45 am

      hey, that’s great! We do what we can/what works for us, and I live off of leftovers too

      Reply
  22. Kalee

    October 30, 2017 at 5:54 pm

    I love doubling the portion size for meal prep! I do that and a lot of leftovers to keep it simple and still healthy!

    Reply
    • Rebecca

      October 31, 2017 at 11:44 am

      I LOVE leftovers. Pretty much live for them 🙂

      Reply
  23. Kelly @ TastingPage

    October 30, 2017 at 6:20 pm

    So important to do some meal prep. It makes the week so much easier when I double down on food. Thanks for this!

    Reply
    • Rebecca

      October 31, 2017 at 11:44 am

      so so true! you’re very welcome 🙂

      Reply
  24. Emily

    October 30, 2017 at 9:47 pm

    Meal prep is my saving grace!! I love having one less thing to think about during my busy week 🙂

    Reply
    • Rebecca

      October 31, 2017 at 11:43 am

      me too! totally agree… when I do plan ahead 😉

      Reply
  25. dixya @food, pleasure, and health

    October 31, 2017 at 4:51 am

    yogurt is a staple around here too, esp for breakfast as parfait or smoothie. i love meal planning too and cant agree more on all the above tips. makes life so much easier.

    Reply
    • Rebecca

      October 31, 2017 at 11:43 am

      amen! I live off yogurt too 🙂

      Reply
  26. Mikki

    October 31, 2017 at 7:54 am

    Great tips and great points!
    I have been slack in meal prepping and planning. I need to get back in the groove.

    Reply
    • Rebecca

      October 31, 2017 at 11:35 am

      thanks Mikki, and yeah I totally get you! I’ve been pretty slack too recently, time to get back to it to make life easier

      Reply
  27. Angela Cardamone @marathonsandmotivation.com

    October 31, 2017 at 11:46 am

    I always try to do meals prep! These are great tips!!

    Reply
    • Rebecca

      October 31, 2017 at 12:06 pm

      thanks Angela! it can definitely make life easier

      Reply
  28. Jill Conyers

    October 31, 2017 at 1:22 pm

    Im an avid meal prepare. I can’t imagine starting a week without Sunday meal prep.

    Reply
    • Rebecca

      November 3, 2017 at 12:36 pm

      awesome! it sure makes life much easier during the week

      Reply
  29. easy apple tart with yogurt filling and caramel sauce

    November 15, 2017 at 7:32 am

    […] we are, on the third installment of my series with Light & Fit® (check out my meal prep post, and my black rice and cannellini bean buddha bowl). To celebrate the new Dannon Light […]

    Reply

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