Make Meal Prep Quick and Easy
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Make Meal Prep Quick and Easy

Make Meal Prep Quick and Easy

With: Stacie De Lucia

About the Episode

Build better meal prep habits and start living healthier now!

Join Registered Dietitian Nutritionist, Stacie De Lucia, as she discusses meal prepping. Find tips for getting started, how to more efficiently prepare meals for larger families, and how to store different foods.

Start eating better now with this episode!

What We Discuss

Get Started with Meal Prepping

The biggest barriers to cooking healthy meals at home are often finding the time, each family member’s food preferences, and shopping on a budget without sacrificing quality. So the key to getting started is to think about your family’s relationship with food and starting from where you are.

For a single couple, you may simply need to block out two hours for meal prep each week while planning to incorporate a protein, vegetable, and carbohydrate into each meal. You can do sheet meals, use casserole dishes, or even invest in an air fryer or instant pot if you’re short on time. Portion out a few days ahead of time and keep everything on a tray in the fridge. That way, you have options to switch it up while having enough prepped food for three days. Breakfast is often made on the fly, so you don’t usually need much prep time for that, but you can look up easy recipes. It’s about planning ahead of time while keeping things flexible.

Plan In Advance

For larger families, keeping preferences in mind and planning for variety is always helpful. That will take away the risk of making multiple meals to please everyone and prevents you and your family from getting bored with the same food for days.

Stacie also recommends planning three days in advance because you don’t want things sitting on the fridge for a long time, especially if someone in the house is sensitive to mold or yeast. Batch cooking in an instant pot can help make a lot of food quickly, and don’t be afraid to throw something in the air fryer on days when you have limited time. It takes trial and error to figure out a balance, so if something goes to waste, compose it or give it to someone else.

Proper Storage

Be mindful of the containers you use for storage. You don’t want any plastics to leech into your food, so use glass containers with lids with a good seal. Make sure you’re cooling things properly and not putting boiling hot food directly in the fridge. You never want to refreeze uncooked thawed meat, so if you thaw meat, cook it before freezing it again. Vegetables with high moisture content also don’t freeze well, but blanched veggies, stews, and peeled fruits do.

The rule of thumb for keeping leftovers in the fridge is three days. If you’re not going to eat it in three days, freeze it and eat it within three months. Utilize the “first in, first out” rule and move older food to the front and newer food to the back to ensure nothing gets lost.

Know Your Strengths

If you don’t think you have time for meal prepping, look up food influencers who post tips and recipes on social media to give you ideas and motivation. You don’t have to start now, but it can plant the seed for when you do have time later.

There are also many different kinds of services that send you meal kits that either have some assembly, are frozen, or provide you with the ingredients you need to cook. Stacie recommends Hungry Root, Fresh and Lean, and Green Chef.

Take control of your eating habits and start living healthier now with this episode!

Guest Bio

Stacie is a Registered Dietitian Nutritionist who studied at the University of Delaware and is currently pursuing a Masters Degree in Functional Nutrition. She has worked on organic farms in Hawaii and Italy, and is passionate about learning and teaching others sustainable agriculture and holistic healing through whole foods and lifestyle.

Links

IG: https://instagram.com/stacie.rd

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Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Breath

COLLECTION INSTRUCTIONS

COST

$85-$225 depending on insurance coverage. 

Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At Home

SPECIMEN TYPE

Urine

COLLECTION INSTRUCTIONS

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$699

INSURANCE

Fully covered by Medicare. Repeat test prices $249

Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Blood Spot

COST

$319

INSURANCE

No insurance accepted

COLLECTION INSTRUCTIONS

Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

around $1600 (depends on panel selected)

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.
Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted
Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.
Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

Blood work for blood count, urinalysis and vitamin levels.

LOCATION PERFORMED

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests-please check your providers notes.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.
Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.
Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Stool

COST

$179-$425 depending on insurance coverage.

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.
Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted
Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.  Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Urine

COST

Testing: $79 x2 paid to Doctor’s Data
DMSA: $38 paid to Johnson’s Compounding Pharmacy

INSURANCE

Not covered by Insurance
Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

No insurance coverage

Make Meal Prep Quick and Easy
Make Meal Prep Quick and Easy

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

$129-238

INSURANCE

No insurance accepted