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Meal Prep: Some Secret Ingredients



The jury is in: It has been discovered that most crimes against your diet are committed during moments of weakness and hunger.

You’ll argue your innocence, pleading to your conscious that were insanely hungry, but confess to knowing that the ends don’t justify the means — and that you may no longer fit into your jeans. Fear not, however: weight gain does not carry a life sentence.

Let’s bail you out of future trouble with some sweet and savvy meal prep techniques.

Make a List, Check it Twice

Casually meandering through the supermarket, especially when shopping hungry, can lead to a shopping basket full of regrettable items. Practice list-building before your shopping trip to save time and avoid making bad decisions. Research healthy new meals and mark down required ingredients ahead of your visit, so that you can quickly get cooking later in the week. Remember: You have less opportunity to snack at night if the potato chip aisle doesn’t follow you home.

Recipes to Success

There is little point and even less benefit to preparing foods that you won’t actually eat. Keep friendly with your taste buds by designing your meals around healthy foods that don’t have to be drowned in sauce or dressing for them to be deemed edible. Keep the recipes simple enough for you to finish the job, but interesting enough for you to stay engaged and on track.

Set the Time and Place

Habit-forming behaviors are crucial to claiming victory in the kitchen, so try to manage your food prep schedule with regularity. Avoid snacking while you cook (unless we’re talking veggies) and clean as you go: a kitchen that looks less like a disaster zone might keep your resentment to just a low simmer and save you from ordering takeout the next time around.

Portions and Plastic-ware

Once you’re done skinning, slicing, breading and baking your way to culinary perfection, it’s time to pack it all up. Portion out small meals for yourself to ideally include: complex carbs (for energy), rich sources of protein (for muscular development), and essential fats (for healthy cell production). Once you’re ready to hit the road, protect your food with frozen ice packs and insulated bags, or risk entering what the USDA calls, the food safety “Danger Zone,” where food-borne bacteria pose a significant danger.

David Jolovitz is the Director of Health & Wellness at the Sephardic Center in Brooklyn and the founder/CEO of, an online fitness brand dedicated to the advanced development of mind and muscle.

By: David Jolovitz, CPT



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