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SARATOGA SPRINGS — Tamara and Josue Andrade are parents of two active boys who love sports. To keep her boys fueled this summer, Tamara Andrade is putting their busy hands to work by meal prepping with the whole family.
She enlisted her boys’ help to make protein balls and prep fruit in baggies so they had snacks ready to take to the pool. Her husband also helped her grill seasoned chicken, corn, and other veggies for lunches and dinner the rest of the week.
Tamara Andrade is a certified personal trainer and says meal prepping helps her family eat healthily. By preparing her own food, she feels more confident knowing it’s a good option.
“You know exactly what’s going on the food itself, you know how it’s being prepared, how it’s being cooked. Everything!” Tamara Andrade said.
She said meal prepping intimidates many of her clients. “They see things on social media and get overwhelmed with the perfectly-fit Tupperware full of perfectly-portioned food,” she said.
She said they often complain they don’t have enough time. But Tamara Andrade splits up the work to make it easier.
“I’ll meal prep a protein on Monday and we will have that protein for the rest of the week, but I’ll run out of veggies on Wednesday, so I’ll meal prep veggies on Wednesday,” she said.
She keeps her cooked protein, fats, and carbs in separate containers to build various meals throughout the week.
“It’s easier to control what you’re eating and how much when you’re doing it all yourself,” Tamara Andrade said.
Alaina Neary, a registered dietician with Intermountain Healthcare, encourages people to plan a balanced diet including a carbohydrate, “some produce, some healthy proteins, (and) a healthy source of fat.”
“If we have healthy snacks that kids like to eat that are ready and available, it’s easier for them to pick those things,” Neary said.
She also said if we keep unhealthy snacks out of the house, kids won’t be tempted to eat junk since the only choice in the house is a healthy choice.
Neary said planning will pay off. “We’re laying down their eating habits, they will take into adulthood with them,” she said.
Tamara Andrade’s planning has saved her family on a few occasions since they don’t get home until late sometimes. She will use her meal prepped food to make a sandwich for one of her sons, or a taco or burrito for another.
“Although we are all eating different things, it’s all made from the food prep,” Tamara Andrade said.
She said this helps her family just enjoy the time they have together eating dinner and catching up on each other’s day, rather than rushing to make dinner.
Tamara Andrade said this keeps her family away from fast-food places and is often cheaper than going out to dinner. She also said she is able to reduce the number of calories she eats by avoiding restaurant dressings and sauces that have extra sugar and carbs when she preps her food at home.
Tamara Andrade hopes to teach her kids while they are young. “I loved seeing the change in my life in learning how to implement healthier habits,” she said.
Intermountain Healthcare’s Meal Prep Suggestions
- 3 containers Greek yogurt (6 ounces, any flavor)
- 8 oz low-fat cream cheese, softened
Instructions:
1. With a mixer, beat cream cheese until smooth
2. On low setting, beat yogurt and cream cheese together until well mixed
Serve with fresh fruit
- 1 cup plain Greek yogurt
- ¾ teaspoons garlic powder
- ½ teaspoons onion powder
- 1 teaspoon dried dill
- ¼ teaspoon salt
- ¼ teaspoon Worcestershire sauce
- 1/8 teaspoon pepper
Instructions:
Mix all ingredients in a medium bowl, serve with fresh veggies or crackers
Mozzarella Kabobs:
- 4 part-skim mozzarella cheese sticks
- 4 slices lunch meat
- 16-20 cherry tomatoes
Instructions:
1. Wrap each cheese sticks with one slice of lunch meat
2. Slice wrapped cheese sticks into four or five pieces
3. Push toothpick through cherry tomato and piece of wrapped cheese
4. Serve with whole grain crackers
- ½ cup Greek yogurt
- 2 Tbsp cocoa powder
- 3 Tbsp brown sugar or a couple drops of Stevia or Honey
- ½ tsp vanilla extract
- ½ tsp ground cinnamon
- Tiny pinch cayenne pepper (optional)
Instructions
Mix all ingredients together and serve with fresh berries, bananas or pineapple.
Crockpot Salsa Chicken
- 1 chicken breast
- 1 cup bottled salsa
- 3 Tbsp lime juice
- 1 can drained black beans
1. Place chicken breast in a small crockpot and cover with salsa and lime juice.
2. Cook on low for 6-8 hours, until chicken shreds easily.
3. Once cooked, add drained black beans.
Makes four servings. Serve over rice, in a tortilla or over a bed of lettuce.
