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KellyFit
Meal prepping as a topic can seem boring and repetitive. That being said it is a crucial part of a wellness journey and creating good habits.
Meal prepping can provide a simple way to set goals, as well as removes the making process out of making meals. In this post, we will be breaking down our 5 best science backed meals, that are easy to make, and are so delicious that you will never get sick of them.
Each of these meals are specifically tailored to an individual area of women’s health which will directly impact your life and wellness in a positive way.
As a young mother or woman, balancing busy schedules, hormonal changes and personal wellness goals can be a difficult path to navigate on your own yourself. Women face unique obstacles and needs when it comes to nutrition. That’s where meal prepping the right foods is a complete game changer. Meal prepping becomes a powerful tool for maintaining our overall wellness when it comes to things like, supporting hormonal balance, boosting energy and managing weight, while putting time back into your busy schedule.
Healthy meal prepping in advance allows women to fuel their bodies with the macro and micro nutrients they need to feel strong, focused, and in control throughout their daily tasks.
At KellyFit, we have done the scientific research so you don’t have to. We have taken hours of testing, research and personal trials to compile the best possible list of meals that will have profound wellness effects on women. We have considered hormonal implications, menstrual cycles, individual health challenges, and overall health benefits in our research which is reflected that in our meals. This means that the recipes we offer you will be tailored to improve your health, and align with your individual needs and goals.
Ingredients: Quinoa, roasted sweet potato, kale, chickpeas, avocado, tahini lemon dressing
Prep Time: 30 Mins
Why it works:
Quinoa and chickpeas are rich in fiber and phytoestrogens and help regulate estrogen levels, which is especially important for women that deal with perimenopausal symptoms or hormone irregularities.
Prep Tip: Roast veggies in bulk on Sunday and prep them into containers for quick and easy lunches.
Ingredients: Miso paste, tofu, bok choy, mushrooms, carrots, ginger, garlic
Prep Time: 1 hr
Why it works
Miso soup is fermented, meaning it contains probiotics that nourish the gut microbiome. A diverse gut flora has been shown to vastly improve and support immune function, along with hormone regulation. This is critical for women and their health and wellness. Ginger and garlic also have natural anti-inflammatory effects, which will help get rid of weight and water retention.
Prep Tip: Make a large pot and store in glass jars, and enjoy for up to 4 days
Ingredients: Grilled salmon, brown rice, broccoli, lemon zest
Why it works:
Salmon is packed with omega 3 fatty acids and B vitamins, both of which help reduce fatigue and support cognitive function. Omega 3 is also crucial for memory and emotional stability; two crucial aspects for high performing women.
Prep Tip: Bake multiple fillets at once, and pair with microwavable, easy to make brown rice for a quick option.
Ingredients: Chia seeds, almond milk, mixed berries, honey
Why it works:
Chia seeds contain omega-3s which are super important as previously mentioned. Berries pack antioxidants that fight inflammation, and encourage collagen production. This is a skin nourishing combo that helps reduce acne and dryness, as well as provide a tasty snack alternative to other unhealthy options.
Prep Tip: Make 3-5 jars at a time and refrigerate overnight. Add toppings just before eating, like honey, chocolate or peanut butter.
Ingredients: Ground turkey, spinach, bell peppers, turmeric, garlic, olive oil
Why it works:
Turkey contains a naturally occurring chemical called tryptophan. Try to plan a precursor to serotonin; a neurotransmitter often known as the feel-good chemical. Turmeric adds anti-inflammatory power, and may reduce symptoms of anxiety and depression in women.
Prep Tip: Cook double and freeze half for later; it keeps very well.
The beneficial effects that healthy meal prep can have, not just on your health but on your overall life are extensive. The idea of preparation, and the sense of accomplishment, can have extremely beneficial impacts on your everyday life.
Research has positively impacted our ability to build the best meal plans, and craft the best possible recipes based on scientific proof. It has allowed us to provide our clients with good tasting meals with the best nutritional value.
Ready to curate a healthy meal prep plan tailored towards your needs? Contact us today:
Email us: [email protected]
Call us: 613-323-4742
Come visit us at: 123 Embrun Drive
Ottawa, Ontario, Canada
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