Meal Prep: The Key to Helping You Stick to Your OkNutriWhite Plan
One of the keys to helping you stick to your plan and have a more structured diet #OkNutriWhite is "Meal Prep"
What is Meal Prep?
"Meal prep" is an anglicism that means “meal preparation.” It consists of setting aside one day a week to prepare or cook all the meals for that week so that your time becomes more efficient. It's recommended to cook, cool the food in ice chests to lower the temperature, and then refrigerate or freeze to progressively defrost each meal throughout the week.
How to do an effective “Meal Prep”?
1. Know which foods cause you sensitivity:
Include only “friendly foods” for you. Make sure to rotate those that may be harder to digest, such as eggs or goat, buffalo, or sheep dairy—even if you tolerate them—up to twice a week maximum.
2. Establish a menu:
Use it to create a variety of recipes with proper portions for your family, choosing 1–2 options per day.
For the week, prepare:
- a. 5 types of vegetables: These should make up half of your plate.
- b. 2 to 3 types of proteins: These should make up a quarter of your plate.
- c. 2 to 3 types of carbohydrates: These should make up the remaining quarter of your plate.
3. Only buy what you’re missing:
Base your shopping list on the menu you’ve designed so you can shop more intentionally and avoid the temptation of buying things that don’t fit your lifestyle.
To do this:
- a. Take inventory of what you already have and make a grocery list of what’s missing.
- b. Prefer organic foods with few ingredients—here we show you how to read nutritional labels.
4. Use one food in different ways:
- a. Vegetables: You can bake them with rosemary and salt, steam them, or cut them into sticks and cook them in the air fryer. Remember these should make up half your plate.
- b. Proteins: Cook them in the oven or air fryer.
- c. Root vegetables: Boil them, make mashed versions, prepare arepas or tortillas, or air-fry them like French fries. Try to focus on those with a lower glycemic index—even if you’re not on a diet—and watch your portions.
- d. Once finished, store in an ice chest and then in the freezer for better preservation.
Want more practical tips like these?
Stay tuned to our newsletter and social media—we’ll be sharing more and more tools to help you eat #OkNutriWhite.
Yes, it’s doable, affordable, and possible!
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