Meal Prep
Planning your meals ahead is always a great way to stay on track, especially during Level 1. Best practices would be to plan out your week’s meals in advance, but, as we all know, life happens! As long as you have a plan for today and tomorrow at the least, you can be successful in staying on plan.
How to Meal Prep
A little bit of planning can help you stay on track during the Betr protocol. Breaking meal planning into three days and three steps can relieve feelings of “Meal Prep Overwhelm.” Then you can enjoy the process with ease!
Here are three easy steps to plan your first week of healing meals!
Step 1: Choose 4-5 dinner recipes for the week. Don’t forget to alternate protein types so that you are not eating the same kind of meat or plants every day!
Step 2: Choose 2-3 snacks to alternate between meals. You can choose fruit, like apples and oranges, or if you have an active lifestyle, you may opt for an activity fuel from the Level 1 list.
Step 3: Create your lunches with leftovers from the previous day. If you have flank steak for dinner on day one, use leftover steak on top of a bed of greens and raw veggies. All that’s left is to add a bit of homemade dressing, and your day two lunch is complete!
As you choose your meals, we recommend that you follow the 75% fruits and vegetables and 25% protein as pictured below. Try to shoot for 70% of your fruits and veggies raw, so you don’t cook out any gut-healthy natural nutrition!
Meal prepping strategy:
Friday: Brainstorm 4-5 recipes and two snack items for the week. Make a grocery list with those ingredients.
Saturday: Grocery shop. Use the perimeter of the store as much as possible.
Sunday: Meal prep. Portion out your future meals for easy, grab-and-go convenience
In the Betr app, under the ‘Nourish’ tab, you can find our sample meal plans and over 200 Betr-certified recipes. Use these to help you put together your plan.
You don't have to follow the meal plans strictly and can swap ingredients out for other food items on the level 1 list! It’s important to eat a variety of foods, so feel free to mix and match meal plans or recipe ingredients based on your preferences.
Tips:
-Avoid anything that comes from a bag, box, or bottle.
-Try to eat foods in their natural form. For example, an apple looks the same when it grows on the tree and when you pick it up at the grocery store. Try to eat whole, unprocessed foods.
-Get a variety of foods in! The more different foods you eat, the more chance of getting all of the vitamins and minerals your body needs to flourish.
-Try new things! You may be surprised by what you can enjoy! You may think you don’t like something on the Level 1 list, but this is a great time to challenge yourself and see foods differently.
-Cook in batches, or large amounts, on the weekend. That way, you can have multiple meals ready for the week.
Check out our delicious meal delivery if you don’t like to cook!
