Meal Prep Monday Podcast™

In episode 207, Prep Dish founder Allison Schaaf shares several of her easy high protein lunch ideas to wrap up the January Meal Prep Monday protein series.  These suggestions offer some simple streamlined approaches to achieving your protein health goals and keeping you satiated through your afternoon.   Allison’s approach to lunch focuses on a solid protein base and working around the base for sides and meal accompaniments.  This often means setting aside some protein from the night before, usually doubled in the previous night’s recipe to have the next day as leftovers.   The optimum amount of protein per meal, at least 30 grams, can look like 4 oz of chicken (31g), 4 oz of salmon (23g, plus more when paired with quinoa and veggies), a baked potato with cottage cheese, a can of tuna fish (42g), a 4 oz pork chop (27g, plus more when paired with veggies), or ¾ cup of shredded meat served several ways throughout the week.  Allison suggests several easy ways to serve these ideas up and enjoy during your mid-day meal.   Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/   Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777   Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans!   Protein Introduction:  https://prepdish.com/podcast-show-notes/ep203/   How Eating MORE Could Help You Lose Weight with Aimee Gallo:  https://prepdish.com/podcast-show-notes/ep204/   Health Metrics with Laura Ligos:  https://prepdish.com/podcast-show-notes/ep205/   Protein Rich Breakfast Ideas: https://prepdish.com/podcast-show-notes/ep206/   Forever Strong by Dr. Gabrielle Lyon https://www.amazon.com/Forever-Strong-Science-Based-Strategy-Aging/dp/1668007878/ref=sr_1_1?crid=ZFYVV0SR8TDI&keywords=Forever+strong+dr+Gabrielle+Lyon&qid=1703609050&sprefix=forever+strong+dr+gabrielle+lyon%2Caps%2C94&sr=8-1   Outlive by Dr. Peter Attia https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599/ref=sr_1_1?crid=3P3FQMTKMFRI5&keywords=outlive+peter+attia&qid=1703609785&sprefix=Outlive+%2Caps%2C99&sr=8-1

In episode 206, Prep Dish founder Allison Schaaf highlights seven protein rich breakfast ideas in the January protein series to help you reach your health goals in the new year. Each of these protein-packed breakfast options offer at least 30 grams of protein, which is the baseline recommended for each meal for optimum health benefits. Ideas include: ‌ Shakshuka Cottage Cheese Bowls Traditional English Breakfast plate Overnight oats Chorizo, eggs, & plantains Egg-free Hash Smoothies with a protein base ‌ Allison provides a detailed description and breaks down the protein content of each suggested breakfast to reach the desired 30 gram mark. Looking to incorporate protein into your diet? For the month of January, Prep Dish has created Super Fast, Protein Boost meal plans that make getting 30g of protein at meals (even breakfast!) both easy and delicious. Go to PrepDish.com/MPM to get 2 weeks of Prep Dish for free, including these Protein Boost meal plans! ‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! ‌ Shakshuka: https://prepdish.com/recipes/green-shakshuka/

In episode 205, Prep Dish founder Allison Schaaf talks with Registered Dietitian Laura Ligos from The Sassy Dietitian and discusses important health metrics to track other than weight for optimum well-being. ‌ Laura has been a practicing Registered Dietitian for over ten years and notes that becoming a mother has evolved the approach she takes in her work. She believes going over metrics for health other than weight is quite important to gain a picture of overall well-being and has discovered that though weight is often the outcome, the goal itself should be health. ‌ Other important metrics to measure include sustained energy, improved brain cognitive function, good sleep hygiene, stress, performance, and symptoms (such as headaches and gut issues). The goal is to have a symptom-free life for higher quality health. ‌ Laura suggests reverse engineering your food to assist with many of these health metrics, particularly by eating in the morning to increase daily energy levels. She also recommends eating every 3-5 hours and ensuring each meal provides solid sources of protein starting with breakfast. ‌ Making a protein your starting point, you can then add color to your plate at breakfast time. Some ideas include a homemade breakfast burrito, quiche, or overnight oats with protein powder. Lifestyle and digestion for each person often determines the approach Laura takes in helping her clients in their goals of eating for optimum health. She often asks clients what they would want life to be like if their weight stayed the same. The answers to this question will decide the approach she takes in assisting her clients with their health goals. If extra protein is part of your health goals this month, Prep Dish has created Super Fast, Protein Boost meal plans that make getting 30g of protein at meals (even breakfast!) both easy and delicious. Go to PrepDish.com/MPM to get 2 weeks of Prep Dish for free, including these Protein Boost meal plans during the month of January! ‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! The Sassy Dietitian: https://thesassydietitian.com/ IG: https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwjJlM7I86CDAxX7v4kEHX6uAJsQFnoECBAQAQ&url=https%3A%2F%2Fwww.instagram.com%2Fthesassydietitian%2F%3Fhl%3Den&usg=AOvVaw15L97laksXKdQ4hoHQrpmB&opi=89978449

In episode 204, Prep Dish founder Allison Schaaf welcomes nutritionist and health coach guest Aimee Gallo to discuss how eating more protein could help you lose weight and keep it off. ‌ Aimee Gallo is founder of Vibrance Nutrition and Fitness and is a practicing nutritionist and health coach focussed in the fields of metabolic health and weight loss, along with food intolerance and sports nutrition. She loves helping to find out what will work for her clients in a sustainable way. Aimee featured a post entitled “Eat More, Lose Weight” on her blog, in which she explains that people whose health goals include losing weight need to, in fact, eat more protein. She unpacks the science behind this, noting that protein prevents muscle loss, which is the key to metabolism. ‌ The other key nutrient in the weight loss equation is produce, which provides micronutrients that assist in optimum metabolic health. At every meal, Aimee recommends asking yourself these two questions: “Where is my protein?” and “where is my produce?” She also suggests focusing on what you’re moving toward, rather than avoiding, as this is much more inspiring and sustainable in your health journey. ‌ A third possible focus for losing weight might also include making sure you’re consuming enough calories. Aimee has found that some clients she works with may have lost weight but plateaued. In these cases, it’s often a bite-by-bite, bit-by-bit approach of increasing portion sizes for both protein and produce that helps clients reach their optimal goals. ‌ Looking to incorporate protein into your diet? For the month of January, Prep Dish has created Super Fast, Protein Boost meal plans that make getting 30g of protein at meals (even breakfast!) both easy and delicious. Go to PrepDish.com/MPM to get 2 weeks of Prep Dish for free, including these Protein Boost meal plans! ‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! ‌ Contigo travel mug: https://www.amazon.com/Contigo-AUTOSEAL-Vaccuum-Insulated-Stainless-Travel/dp/B00JE352NO/ref=sr_1_2?crid=1G9X3XF5VW0SZ&keywords=Contigo%2Btravel%2Bmug&qid=1703096648&sprefix=contigo%2Btravel%2Bmug%2Caps%2C108&sr=8-2&th=1 ‌ Eat More, Lose Weight?!?! https://vibrancenutrition.com/eat-more-lose-weight/ ‌ Vibrance Nutrition and Fitness: https://vibrancenutrition.com/

In episode 203, Allison Schaaf, founder of Prep Dish, talks about a month-long focus on protein and introduces some special new January bonus menus packed with high protein diet recipes. ‌ There has been a lot of discussion recently about the health benefits of increased protein in our diets. Working off of advice from Dr. Gabrielle Lyon’s Forever Strong and Dr. Attia’s book Outlive, along with feedback from the Prep Dish community, Allison set out to create a new Prep Dish menu bonus that focuses on protein for optimum health benefits. ‌ Allison gained inspiration from the Prep Dish Paleo Menus and utilized the ease of the Super Fast menus to create four protein-packed dinners and one sustainable, hearty breakfast meal per week. She created these menus to highlight the importance of a protein-rich diet and the result is done-for-you dinner and breakfast meal plans to enjoy all month long. There is no need to count grams of protein on your own; it’s already calculated for you! ‌ During the month of January, all Prep Dish subscribers will receive Protein Boost Bonus Menus. Now is a great time to try out Prep Dish because trial subscribers receive access to the bonus menus as well. ‌ You can look forward to two interviews this month, along with high protein breakfast and lunch ideas featured throughout the month of January on the Meal Prep Monday Podcast. ‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! ‌ Forever Strong by Dr. Gabrielle Lyon https://www.amazon.com/Forever-Strong-Science-Based-Strategy-Aging/dp/1668007878/ref=sr_1_1?crid=ZFYVV0SR8TDI&keywords=Forever+strong+dr+Gabrielle+Lyon&qid=1703609050&sprefix=forever+strong+dr+gabrielle+lyon%2Caps%2C94&sr=8-1 ‌ Outlive by Dr. Peter Attia https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599/ref=sr_1_1?crid=3P3FQMTKMFRI5&keywords=outlive+peter+attia&qid=1703609785&sprefix=Outlive+%2Caps%2C99&sr=8-1

In episode 202, Allison Schaaf, founder of Prep Dish, wishes you a happy holiday and discusses some of the content you can look forward to on the Meal Prep Monday Podcast in the upcoming year. Listeners can look forward to interviews with special guests who are subject matter experts in different health and nutrition-related fields. The Meal Prep Monday Podcast will also dive into some similar topics as a mini series relating to the interview content. ‌ Allison, who appreciates the benefits of batching tasks for work, managing her family’s schedules, meal prep, and other healthy habits, used a batching approach to conduct her interviews with podcast guests for the upcoming year. This concept is particularly helpful in a busy season of life because the approach creates a definitive start and end date for the task at hand. Wishing you a very Merry Christmas and Happy New Year! Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! Podcast topic suggestions or ideas: info@prepdish.com

There’s a new pet at the Schaaf house! Find out who the latest animal is in episode 201, where founder of Prep Dish and small hobby farm owner Allison Schaaf shares about her current menagerie and reveals whether their newest addition could possibly be the best family pet. ‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! ‌ Backyard Chickens: https://prepdish.com/podcast-show-notes/ep28/ How We Got Our Pet Goat: https://prepdish.com/podcast-show-notes/ep104/ Our Beekeeping Adventures: https://prepdish.com/podcast-show-notes/ep98/

In episode 200, founder of Prep Dish Allison Schaaf discusses her experience with the One Line a Day Journal and suggests a unique and meaningful gift idea for your wish list, or to give to others! ‌Allison shares insight into her nearly daily practice over the past five years with the One Line a Day Journal, which is a treasured gift she received from a friend. The journal offers enough room to write about one sentence for each day in the year, and is structured so that you can see what was written on that same day from years prior. Allison has enjoyed the ability to peek into previous entries from the same day and see how far she’s come. She’s learned how much of her life really is seasonal, like certain family visits year over year being scheduled on the same weekend as the year before. ‌The One Line a Day Journal allows writers to document things like weather, milestones with the kids or at work, and special birthday celebrations with friends and family. Allison highly recommends this journal as a gift idea to give to someone, or to ask as a gift for yourself. The gift could also be embellished with a nice pen set if your price point is on the higher side. Other journaling items she recommends are The Artist’s Way and The 5 Minute Journal. ‌‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! One Line a Day Journal: https://www.amazon.com/One-Line-Day-Five-Year-Memory/dp/0811870197/ref=mp_s_a_1_4?crid=10WXZTZJ98SZ8&keywords=one+line+a+day+journal&qid=1701313040&sprefix=one+line+a+day+journal%2Caps%2C118&sr=8-4 ‌ The Artist’s Way: https://www.amazon.com/Artists-Way-Starter-Kit/dp/1585429287/ref=mp_s_a_1_4?crid=3JS846XMM46D5&keywords=the+artists+way&qid=1701313154&sprefix=the+artist%2Caps%2C125&sr=8-4 ‌ The Five Minute Journal: https://www.amazon.com/Intelligent-Change-Mindfulness-Reflection-Affirmations/dp/0991846206/ref=mp_s_a_1_4?crid=J9KW4W6KQZFR&keywords=5+minute+journal&qid=1701313206&sprefix=5+minute+%2Caps%2C113&sr=8-4 ‌ Best Laid Plans Podcast with Sarah Hart-Unger: https://theshubox.com/best-laid-plans-podcast

Join Prep Dish founder Allison Schaaf for episode 199 as she shares some of her favorite easy prep tips about preparing for the holidays. As we head into the beginning of December, it can feel like we’re already in the thick of holiday season, but there is still a lot we can do to prepare ahead and make time together with friends and family more relaxing, enjoyable, and easy. Allison recommends focusing on these key categories for the month ahead as well as daily schedules: ‌ Food Prep: not only preparing menus for upcoming events and gatherings, but paying special attention to your regular weekly meals goes a long way this time of year. Planning and preparing some freezer meals for simple heat-and-eat crock pot dishes later in the month ensures you’ll have nourishing food ready for your family during busy weeks. Calendar Prep: taking a look at the month ahead as a whole, as well as the details of daily plans, can prevent stress and ensure you and your family aren’t overextended or overscheduled. You can even block off unscheduled time! Family Traditions: being intentional and taking the time to include special activities year over year that everyone enjoys is a meaningful way to schedule time during the holidays. This might mean reviewing some traditions, and also setting aside materials, time, and energy to ensure the customs remain a significant part of your month. ‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ Get your FREE mealplan at PrepDish.com/podcast OR text the word mealprep to 33777 ‌ Resources mentioned in this podcast: Get your free trial at prepdish.com/mpm for two weeks of free meal plans! ‌ Holiday e-cookbook: https://prepdish.com/shop/ Entertainment Bundle: https://prepdish.com/shop/

In episode 198, Allison Schaaf, founder of Prep Dish, is joined by her son, Ivan, to share with you a special mealtime blessing for this Thanksgiving and beyond. Enjoy! Happy Thanksgiving from Prep Dish to you! We are so very thankful for you, your support, and your part in the Prep Dish community. ‌ Connect with Allison: PrepDish.com Instagram: https://www.instagram.com/prepdish/ ‌ Now through Monday November 27, get 2 months FREE with code FREE2 when you purchase our Yearly or Premium subscription - PrepDish.com/shop