*Audio that goes with this presentation here: http://traffic.libsyn.com/jasonlipoff/DR0000_0017.wav This is a SUPER brief slide presentation on meal prepping. This is intended for the BEGINNER meal prepper; someone who has no prior experience with proper food selection, time management and clean eating principles. I created this slide presentation in about 30 minutes, while laying sofa-bound after a pinched nerve in my lower back decided to shake hands with my mobility...(hopefully I'll feel better in a few days! haha) But on a serious note, my wife and I are hosting a 5 day meal prep group on Facebook; Even though we provided a complete meal guide, recipes and grocery list, there were several men and women who expressed concern and felt overwhelmed. So, this presentation allows ANYONE to take a deep breathe in and out, start from scratch, step by step, as slow as you want it, what to focus on, and how to make it as easy as possible from Day 1. There is an audio that goes along with this presentation. I will add the link shortly. If you would like to be a participant in one of our COMPLIMENTARY support groups, send me a private message here on LinkedIn or text me at 847-502-7574. Thanks!

1. MEAL PREP 101
Jason Lipoff DMD

2. Ice Breakers
• A man walks into the ER with a carrot poking
out of his eye, a zucchini coming out of his
nose, and a banana in his ear. The doctor
examines him and says, "Nurse! This man
hasn't been eating properly!”
• 2 muffins are baking in an oven. One of the
muffiins says "Man, is it hot in here” The other
muffin says "Holy Crap!!! A talking muffin!”
• What do you call cheese that you don't own?

3. Outline
• Why is Meal Prepping important?
• A family affair
• Breaking down the food groups
• Goal setting
• Recipes

4. Why is Meal Prepping Important?
1. We live busy lives; unexpected obstacles pop
up all the time.
2. This decreases the need for us to make a poor
decision under duress.
3. (almost) Eliminates choice when it comes to
food.
4. Our brain deceives us all the time.
5. We must turn our brain off to create new healthy
habits over time.

5. Why Stress
Causes People
to Overeat
http://www.health.harvard.edu/newsletter_article/w
hy-stress-causes-people-to-overeat
Harvard Mental Health Letter

6. Get the Whole Family Involved in
Meal Preparation
1. Help educating your children on the
importance of eating clean, whole foods.
2. Quality family time as each member plays a
part in measuring, separating, packaging,
selecting which foods to eat this week.
3. As parents, leading by example is
fundamental to a child’s growth and
development.

7. How much should I eat from each
food group?
• Relax and try not to stress.
1. Starches & Carbohydrates - 1/2 cup = 1 serving
2. Protein - 3/4 cup = 1 serving
3. Veggies - 1 cup = 1 serving
4. Fruit - 1 cup = 1 serving
5. 1/8 cup or 2 1/2 Tbsp oils and seeds = 1 serving
6. 1/4 cup - healthy fat and cheese = 1 serving
7. 1 tsp measurements for nut butters, seed butters,
olive,coconut,sunflower,flaxseed oil

8. KISS Principle
• Carbs - Brown rice, oatmeal, 1 slice whole grain bread, sweet potato, black beans, 1
whole grain pita, peas
• Protein - 2 large eggs, chicken breast, 2 % cottage cheese, Shakeology, Protein Powder, 1
medium Veggie patty, 1 % greek yogurt-plain, lean ground turkey
• Veggies - cucumbers, celery, carrots, spinach, broccoli, 10 asparagus spears, peppers
• Fruit - 1/2 banana, strawberries, blueberries, apples, mangos, 1/2 grapefruit, cantaloupe
• Healthy Fat and Cheeses - 14 peanuts, 12 Almonds, hummus, shredded mozzarella,
cheddar cheese, canned coconut milk
• Seeds and Oils - sunflower seeds, ground flaxseed, shredded coconut
• teaspoon category - peanut butter, almond butter, olive oil, coconut oil

9. Step 1: Calculate your Daily
Calorie Load
1. Take your current weight in lbs x
11=CALORIC BASELINE
2. Take your Caloric Baseline + 400 = CALORIC
NEEDS
3. Take Caloric Needs - 750 = CALORIC
TARGET
4. According to your Caloric Target, you will
know the daily food breakdown needed for
success.

10. Example 150 lb woman
• 150 lbs x 11 = 1650 (caloric baseline)
• 1650 +400 = 2050 ( caloric needs)
• 2050-750 = 1300 (caloric target)
• This person needs 3 servings of veggies, 2
servings of fruits, 4 servings of protein, 2
servings of starch/carbs, 1 serving of healthy
fat/cheese, 1 serving of oils and seeds, 2 tsp of
nuts butters and oils

11. Step 1: What foods can we
separate and put in pantry?
• Almonds, Peanuts, oats, bread, pita, sunflower
seeds, shredded coconut, Shakeology Protein
Powder

12. What foods can we separate and
put in fridge for a few days?
• Carrots, celery, cucumber, greek yogurt,
cottage cheese, hummus, strawberries,
blueberries, apples, brown rice, shredded
mozzarella, cheddar

13. What else can you think of
preparing ahead of time?

14. Write out your weekly schedule
• Wanna make it easy?
• Monday,Wednesday Friday, Sunday is one
plan
• Tuesday, Thursday, Saturday is another

15. Good Combos
• Oatmeal and fruit
• cucumber and hummus
• carrots and hummus
• celery and peanut butter
• whole wheat bread and shredded cheese
• whole wheat bread, cheese, veggie burger
• shakeology, 16 oz unsweetened almond milk (1 carb), spinach , fruit
• Brown rice and black beans and salsa
• Chicken and mozzarella cheese
• Pita and chicken and pico de gallo
• ground turkey (add spices), black beans, tomato, shredded cheese
• What can YOU think of?

16. Don’t Forget the H2O!
• As a rule, aim to drink 1/2 your body weight in
ounces.
• Space your water evenly throughout the day; it
will also decrease your urge to overeat.

17. Ok! Let’s sketch it out

18. What else?
• You MUST schedule when you will complete your
workouts. At home workouts SAVE YOU TIME and
maximize your chance of achieving your goal and not falling
off.
• Be Flexible. You never know what obstacles will pop up.
Life is a FUN journey. Enjoy it!
• Get your community, friends and family involved for added
support!
• Have FUN at the grocery store with your children. Educate
them
• Set SMARTER goals ( next discussion)

19. What about recipes?
• Once you have the basics of time management
down and you think you can handle it, start
incorporating recipes into the mix.
• This is where it REALLY gets fun because you
can be as creative as you want and get your
kids involved.

20. In Conclusion,

21. Thank for your
attention
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