Meal Prep — a healthy eating strategy.

So now you’ve got your dinners sorted, what about the rest of the day? Are you great at making a healthy breakfast every day, but it’s the snacking domain that is your downfall? Or have you got your snacking sorted, but struggle with how to make a healthy lunch inspiring, delicious and satisfying?

We think one of the biggest hacks to continuing to eat healthy is being prepared. Heading to work with a nutritious homemade lunch packed with veggies and protein is not only satisfying and healthy, but typically a cost saver too!

Our top ingredients to build a lunch is to start with veggies! Good leafy greens, tomatoes or cucumber or leftover dinner veg. Next add some whole grains like quinoa or brown rice (tip — cook in bulk on a Sunday avo!) and top with protein and healthy fats like pre-poached chicken (recipe here!), boiled eggs, canned tuna, nuts, seeds or feta. Too easy!

If we’re gymming in the morning, it’s important to get a good post workout breakfast in. If we’re able to make brekkie at home, eggs on grainy toast with a pinch of spinach is an awesome option. That’ll deliver protein, healthy fats and nutritious carbs to replenish your muscles and energy stores. If we’re on the go and heading straight into the day, having prepared a smoothie beforehand, boiled eggs, or a container with muesli, yoghurt and fruit are all great options.

What about protein powders? These help create a protein-rich breakfast meal (or snack during the day) when you’re not able to whip up something like eggs in the morning. Other than eggs and dairy, there aren’t many breakfast foods that contain high levels of protein. You can add protein powder to your breakfast smoothie, porridge or bircher, or simply shake with water.

Packing healthy snacks for the day is just as important, as snack food can contain some of the highest amounts of refined sugar and saturated or trans fats, which can be detrimental to our health. Fruit, nuts and seeds or a spoonful of peanut butter, hummus and veggie sticks or crackers, yoghurt or homemade (or low ingredient store-bought) muesli bars or bliss balls (or even try our chickpea blondie) or hard boiled eggs are all nutrient dense snack options.

Click here to find out more about Fresh Start Fit — the easiest way to get healthy, high protein dinners sorted for the week delivered to your door.

Meet the Nutritionist

Emma ‘Edamame’

Our in-house nutritionist Emma ‘Edamame’ was born and bred in mid Canterbury and has the health and wellbeing of Kiwis in mind at all times. As an NZ registered nutritionist (NZ Nutrition Society) with a bachelor’s degree in Nutrition and Food Science from the University of Auckland, she makes sure we’re all getting our fresh dose of local veggies and our meals are full of nutritious substance – thanks for having our back Em (and our waistlines!). When it comes to New Zealand produce, Emma is a whizz, with fresh berries being her absolute fave. Intrigued to know what food this nutritionist couldn’t live without? Fresh fish and seafood, delivering on both flavour and nourishment. As well as ice cream, especially real fruit ice creams, in the summer time! Life’s all about a tasty balance, right?

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