Meal Prep Tips | The Meal Prep Co.

Learn more about nutrition, fitness, and the benefits of meal prep from our experienced team.

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October 25, 2018by AGW0

People who practice self-care by getting massages, facials and engaging in aromatherapy are onto a good thing because these are all excellent ways of relieving stress and relaxing. But sometimes, especially when our problems seem complicated and challenging, it can be easy to overlook a simpler, more fundamental form of self-care.

Self-care is a term that can mean different things to different people and, for some, fundamental habits like healthy eating, restful sleep, and regular exercise may take a back seat to other concerns including your career. In such circumstances, basic health hygiene may be neglected and one’s ability to fend off illness, focus at work and maintain a healthy weight suffers because good self-care should be addressed with the maintenance of your mental health and wellness.

Get your rest

Sleep is directly involved with the most important aspects of your health. It affects your metabolism, immune system, mood and ability to stay motivated during the day. That means you need a full seven to nine hours of sleep every night to keep from getting ill, maintaining a healthy weight and confronting many problem-solving challenges that await you at work every day. That’s why it’s essential to establish a bedtime routine and maintain a sleep-conducive bedroom environment, especially if you suffer from insomnia or some other form of sleep deprivation. Get to bed at the same time every night and begin winding down an hour or so before bed to accustom your body to a natural sleep rhythm every night. Take a hot bath and have a cup of warm milk at night and avoid all stimulants (i.e. caffeine and nicotine) before going to bed.

 

Eating smart

Following a balanced and healthy diet provides your body the nutrition it needs to function properly and getting portions from each of the five food groups helps keep your weight in balance. As a form of self-care, cooking can be a creative and engaging activity that helps you avoid becoming bored with your dietary choices.

Kicking back

If you have a hectic job you understand what it means to feel wired all the time. That can happen when things are really busy around the office and there seems to be no time for rest and relaxation with the pressure on high eight hours a day. After a while, you begin to feel burned out and less able to confront problems and think through situations like you normally would.

It means you need to find strategies for relaxing every now and then to recharge your mental batteries, and it’s even more important if you’re in a high-responsibility situation where performing well is essential. Find 15 minutes a day to just sit quietly and breathe deeply, to let your mind wander and disengage. Or make time for a lunchtime walk – an excellent way to ratchet down your stress level and get your metabolism up.

Getting to ‘no’

Sometimes, the most stressed-out people are those who have a hard time saying “no” to people at work and in their private lives. We want to please others and make a good impression, and that often means going the extra mile to help out. But it becomes an unhealthy trap when you fail to consider your own needs and what it’s costing you emotionally and mentally to keep agreeing to go out of your way to help, particularly when someone is using your willingness to their advantage. Learning to say “no” doesn’t have to mean being rude and stubborn. It can be done diplomatically and without ruffling feathers.

Hang out with your loved ones

Few things are as self-renewing as spending time with family. Your loved ones know you best and can help remind you of what’s important in life and why you work so hard every day. Sometimes, the most important outcome of self-care is a renewed sense of perspective that time with family can provide.

Take care not to dismiss the importance of fundamental health hygiene as you engage in self-care. A healthy diet, exercise and plenty of sleep are indispensable to good health and enable you to thrive in all parts of your life and make it possible to enjoy those enjoyable pursuits that make life worth living.

 

Courtesy of Pixabay.com.


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September 26, 2018by AGW0

Meal Prep 101

“Failing to prepare is preparing to fail”

Preparation is key

Preparation makes perfection. Regardless of what your goals are, success will only be achieved when you are prepared. Not only does meal prepping help you achieve your fitness goals, it saves you significant amounts of money and time!  

 

Pick your day

Pick your day for shopping as well as for cooking. Prior to your shopping day, make a list of everything you already have on hand you would like to use (proteins, veggies, etc.). Taking inventory of your pantry allows you to stretch your dollars and avoid excess food waste. Bringing a cooler or insulated bag with you allows you to stop at more than one grocery store or market per trip, so you can buy the freshest meats and produce at the best prices.

 

Calculate your macronutrients

To assess what ratio of protein, carbohydrates, and fats your body will need on a daily basis, visit http://www.iifym.com/iifym-calculator/ and enter your information as well as an accurate assessment of your physical activity. This will also help you determine the quantities of protein you will need to purchase.

A macro calculator of this sort will help you determine how many grams of Protein, Carbohydrates, and Fats you will need based on your goal. Take your totals and break them up into a minimum of four meals per day. Ideally, most meals should be broken down between 4 to 6 meals per day. This ensures that your body will metabolize and absorb nutrients properly while keeping insulin stable. 

For example: 

120g Protein divided by 4 = 30g Protein per meal 

165g Carbohydrates divided by 4= 35g Carbs per meal + 25g Carb Snack 

48g Fats divided by 4 = 12g Fat per meal 

For certain workout days (cardio and heavy lifting, or lifting targeting larger muscle groups) carbohydrates must be increased to aid in muscle recovery. For just cardio days, carbohydrate levels should remain at the suggested amount for general lifestyle activity. If you want a closer ballpark, try entering different levels of activity in the above calculator to get daily macros for rest, low activity, and high activity days.

For a precise, custom assessment of your body fat percentage, resting metabolic rate, and v02 output, visit www.thefitlabsd.com today to schedule an appointment.

Storage

Choose containers that are appropriate for your lifestyle. Some people like containers with multiple compartments to separate foods with sauces or dressings. Containers that are too large should be avoided for individual meals, as having a surplus of space on your plate will trick your brain into thinking the amount of food present will not be enough. It is also important to look for containers that are BPA-free as well as microwave and dishwasher safe. If you travel frequently or eat more than one meal at work, investing in a well-insulated lunch box and several ice packs will ensure your hard work does not go to waste!

Get creative!

Think of ways to incorporate the flavors of your favorite foods into your prep. Make your own salt-free seasoning blends as well as dips and sauces that can be pre-portioned into their own containers ahead of time that will last several prep cycles, or order The Meal Prep Co’s salt-free secret recipe rub at www.themealprepco.com

Keep breakfast simple. Limit your items to 3 to 4 ingredients to make breakfast a habit. Egg whites are always a perfect source of a clean protein. If you will be working out within the next 1-2 hour of your breakfast, add a complex carbohydrate to the meal (oatmeal). If you will not be working out, pair your eggs with 2-3 servings of vegetables.

Snacks

Stock up on snack size Ziploc bags or get small Tupperware containers to pre-portion snacks for grab and go convenience. Purchasing large containers of items like yogurt is cost-effective and eliminates overeating when it can be pre-portioned with toppings like seasonal or frozen berries, nuts, and granola. Preparing smoothie ingredients ahead of time makes it effortless to combine fresh or frozen fruit and veggies in individual servings, which can be put in a blender with a scoop of protein, and almond/coconut milk or water.

Make a plan

Plan a specific number of meals to stretch across a certain number of days. This is useful if you are carb cycling so you don’t end up overeating carbs on a rest day.  Plan to use the same side, whether it be your carbs (rice, beans, potatoes, etc.) or your veggies (crispy broccoli, roasted Brussel sprouts, sauteed green beans, etc). For multiple proteins significantly reduces the opportunity for waste.

Execution

Timing is everything: it will take you twice as long as you plan to execute. Start by defrosting your proteins in the refrigerator. Fire up the rice cooker, and then begin cooking your proteins and veggies, since they will require more attention.

The freezer is your friend! Placing meat in a ziplock bag with marinade and freeze until ready to cook. Protein staples such as meatloaf, meatballs, and burger patties can be cooked ahead of time and frozen until ready to use. Making your own chicken stock or bone broths and freezing in ice cube trays will also make any last minute dishes you’d like to whip up a breeze. These are great for the end of the week “kitchen sink” stews or soups- toss any leftovers in a pot and let the flavors meld together- shredded chicken, quinoa, onions, tomatoes, zucchini or seasonal squash, asparagus, and mushrooms make a beautiful cold-weather stew and can be topped with cilantro and avocado.  

Find your tribe

Staying on track is easier when you are accountable to someone other than yourself. Add meal preppers to your social feeds to get ideas. Create a private facebook page and invite friends that would also like to share recipes and success stories. Find workout buddies or hiking partners through meetup groups, or organize them yourself!

Recipes to get started

Inflammation Elimination Smoothie

-¼ cup fresh or frozen raspberries

-A handful of spinach, or kale

-¼ cup of parsley

-½ tsp ginger paste or a few slices of fresh ginger

-Juice from ½ a lemon

-One Persian cucumber (or about ½ a regular cucumber)

-Two stalks of celery

-One pear or apple

-One scoop of protein powder of choice

All of the ingredients in this recipe can be cut up and bagged or placed in a container ahead of time, except the protein powder and almond/coconut milk or water!


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July 25, 2018by AGW0

Our Services

So if you’re on our website right now, I’m assuming you know a little bit about who we are. Our name, after all, is “The Meal Prep Company”; so I’m guessing you know at least that we do meal prep. And as you can imagine, our meal prep is pretty healthy since that’s the main reason for someone to meal prep; prep healthy meals for your week so you don’t eat fast food every day for breakfast, lunch, and dinner. Some people only do meal prep for their breakfasts or lunches and that’s great! Any time you’re making healthy choices you’re one step closer to a healthy lifestyle.

In the next few paragraphs, I’m going to list out the different types of meal prep services we offer; meal prep can be from super simple to extremely detailed and counting macros. The Meal Prep Company does all of the in-between! So Let’s start out with the basics and work our way down!

The Meal Prep Company

We started several years ago as a dream to give people healthy meals that are simple, whole foods made with good ingredients. If you eat our meals then you’ll automatically start shedding some pounds because you’re giving your body what it needs. We evolved into a little more specific of a meal plan program since then. You come in for a consultation where we go over your specific wants and macro plan. If there’s anything you don’t like we’ll take it off the menu for you. We go over what you’re going to be eating throughout the day; when to drink a protein shake if you need it, what to eat for breakfast, how to eat food other than our meals made for you, things like that. Then we’ll make your plan! You can have as many meals per day as you want (min 10 meals per week) and they’ll be dropped off every week to your front door or at a local pickup hub.

On top of our main meal prep program, we offer a lot of other programs that no other meal prep does in San Diego! Let’s run through them real fast so you can get a feel for each of them and maybe find a program that fits you!

~Paleo: a great option for tasty food while living the Paleo lifestyle- also another great way to lose weight.

~Pescitarian (Fish Only): we create meals with different kinds of fish as the protein.

~Low Carb/ No Carb:  Still getting all the delicious food without the added carbs. This is a great option for a quick shred, and extra veggies give you the added boost of fiber to keep you feeling full.

~Carb Cycling: If you want to lose fat ASAP- this will have you shredding that extra weight in no time. If you want to gain muscle while losing fat at the same time, this is your best option! We sit down with you and write out the schedule that matches your lifestyle. Higher calories for the days you do heavy lifting, low calories for the days you are resting. 

~Performance Meals- High Protein, High Carb: for our athletes; NFL players, MLB players, MMA fighters, etc. For better recovery, we add in extra protein and carbs so your body has all the nutrients it needs. 

~Custom Meal Prep: Anything you can think of; diets for medical conditions, diabetes, specific diets to cut weight, do a clean bulk, etc.

~Competitor Meal Prep: for anyone doing bodybuilding, bikini competition, physique competitions, etc. If you have a plan already, shoot us an email and we’ll give you a price quote! 

~Bulk Food: We make bulk protein and carbs! Almost every kind of meat you want we can make it and season it to your specifications! Email us anything you have in mind and we’ll give you a price quote! We’re one of the most reasonably priced bulk food providers, and we’re known for our juicy chicken!

~Organic Protein: All of our meat is hormone free, and we can swap out any of our menu protein for the organic protein- just let us know!

Try us today by booking today https://themealprepco.com/consultation-booking/

Meal Prep To Go

I know you’re probably wondering why I started talking about The Meal Prep Company (MPC) and why you’re on the MPC website, yet I’m talking about Meal Prep To Go?…… Because we’re the same! We started MPC, but we realized there’s a demand for meals ready for pickup. With Meal Prep To Go, you can either go into one of our local retailers and buy meals for that day/week, or you can go online and order which meals you want for that week. They’re delicious, healthy, ready to eat meals that are delivered to your door or local pick up every Sunday.

We’ve got so many different options to choose from! So what are you waiting for?! Let’s get you started on your journey to a healthier lifestyle!


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June 18, 2018by AGW0

Hamilton Heart Foundation

We’re taking a break from our usual health blog to let you know a fun thing that we’ve been lucky enough to be involved with, The Hamilton Heart Foundation!

If you haven’t heard of Hamilton’s Heart Foundation, we encourage you to look it up. They’re doing great things in the community and they have some great events coming up that will be a fantastic way to give back to the community while having a fun night out!

Lynell Hamilton started this foundation to get kids off the street, give back to the community, and to get the youth in San Diego active and involved in sports all over the city. They have started football leagues for different ages in the communities to get families and kids participating in sports, and for the kids to have positive role models in their lives. Lynell has his friends in the NFL come and play with the kids, teach them how to act on and off the field, and reinforce how important school is.

In today’s society, our youth are plagued with a variety of obstacles. Single parent homes, forced fed materialism, obesity. Our goal with the Wellness program was to address these issues and offer our service to right this wrong. Knowledge is the key, let’s improve the way we deliver the message, make it irresistible to our listeners.” -Lynell Hamilton

What is Hamiltons Heart?

This foundation has started a program that goes around to all the different schools in San Diego, and does a little lesson about overall health, and then does a mini sports camp for the kids, doing drills that the NFL does, and having players come and do the drills with the kids. The Chargers used to do something similar when they were in town, but with their move, it left a huge hole in the San Diego school system that the Hamilton Heart Foundation stepped up and filled.

The Meal Prep Company was fortunate enough to be apart of the educational side of things. We brought our knowledge of nutrition, simplified it, and taught the kids the basics of what you should eat, and how your body uses the food.

We often think that the school system teaches everything the kids need to know; unfortunately, that’s not the case, especially regarding health. When I (Kimmy) worked for the San Diego school system, I heard teachers saying that one soda a day is ok for kids, and my mouth dropped. I would hear things like this all the time because teachers just aren’t given the information and tools to know otherwise. Thankfully, Lynell has stepped up and the Hamilton Heart Foundation is changing the lives of our kids and helping our teachers get the material they need to successfully teach our young ones what they need to have a healthy, happy, active childhood. We are blessed to be able to partner with them and support them any way we can.

If there’s ever an opportunity that you would like The Meal Prep Company to come to, please email info@themealprepco.com ! We love spreading our knowledge of health and nutrition!


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June 11, 2018by AGW1

 

When you think of drinking something fermented, what’s the first thing that comes to mind? Beer? Delicious fermented grapes called wine? Also referred to as elixir from the gods? But other than that, then you think of something fermented, it’s usually something that you throw away because it’s gone bad. So naturally when I heard of Kombucha, this fermented drink that has nothing to do with my happy grape juice, there was no way I was going to try it. Besides, the smell was similar to the communal trash bins at my condo during the middle of the summer after a good rain.

Through my health journey I’ve had a lot of different setbacks. Mostly originating from my tummy. I’ve become intolerant to gluten, I can’t drink very much of my happy grape juice, and overall I just don’t feel healthy. I’ve drank asodophilis a lot of mornings to see if it makes a difference, I’ve drank more aloe vera juice than the normal human, and yogurts are a staple in my life. My tummy should be happy right? Not really.  So, begrudgingly, I decided I was going to try this stuff that smelled like something died in the jar. And I was shocked. I had to hold my breath while I drank it, but I kept telling myself that it was flavored so it wouldn’t be that bad. I got a few good gulps down, and I sat back and thought about how I felt. About 5 min later, my tummy actually felt good!! I couldn’t believe it! I was sold. Since then, I’ve been chugging this stuff down and I really feel like it’s made a huge impact. When I go on vacation I miss it, and when I come back I go straight to the store to buy my favorite flavor. But, enough about my story and let’s dive into why this smelly stuff that strangely tastes decent, is REALLY good for you.

1: The bacteria in kombucha actually goes all the way down to your intestines. Fun fact I learned from my PHD Nutritionist father, yogurt and asodophilis bacteria only gets to your stomach, and then doesn’t go much further. This bacteria goes past your stomach and helps keep your large and small intestines happy, because they never really get much attention even though they’re the most important part of your digestive system. They also have good bacteria that needs to be replenished often and the stuff we eat does more harm that good for those little guys (*cough*cough* like soda and sugar).

 

2: Kombucha detoxes your liver; and, on top of detoxing one of the most important organs you have, it has cancer fighting properties that are proven to prevent and also kill cancer cells. There’s a lot of stories about people taking the holistic method of treating their cancer and winning, and a huge part of that is Kombucha.

 

3: It has probiotics, antioxidants, glucosamines, boosts your energy levels, balances your mood, and is basically like a magical drink that fixes almost everything. But in all seriousness, there is every reason to start drinking this stuff ASAP.

 

4: Lastly, on top of it helping everything in your tummy, it has outward effects. Studies have shown there is a direct correlation between gut health and acne. So, you take care of your gut and it will show on your skin. I’ve personally noticed a huge difference in my skin and the random breakups that I don’t get as much.

 

If I haven’t convinced you yet to jump on the bandwagon, I encourage you to do your own research. The Chinese have been making and drinking this for over 2,000 years and they called it the “Immortal Health Elixir” . Honestly with a name like that, you’ve got to try it. I personally suggest the brand Kevita, and I prefer the flavor Pineapple Peach. I buy mine at Vons but pretty much any grocery store in Southern California will have some kind of Kombucha There’s 40 MG of organic caffeine in each serving of this brand (about 2 servings a bottle). This brand tries to use as many things that are organic which I really like, so if you read the back of the label you’ll see how many of the ingredients that are certified organic. It’s lightly carbonated so you get that bubbly taste which is satisfying without the horrible ingredients as soda.

As many weird and crazy things we consume for our health (and just the weird things we consume in general!), drinking this fermented drink shouldn’t be that hard to incorporate into our daily routine. If we can take shots of basically rubbing alcohol (yes I’m talking about cheap vodka), then we can chug this weird drink for our health!


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May 8, 2018by AGW0

 

If you walk into any health store, you’re guaranteed to see the words “flax seeds” and “chia seeds”. But what exactly are they, and why should we eat them? Is it just a fad that will go away after a while, or is it something that you should grab at your local health store to incorporate into your life?

 

We’re going to break it down for you so you can walk into any health place and know what you’re eating and why.

 

Flax Seeds:

 

My dad has his PHD in Nutrition. My entire life I’ve been told to eat these little brown seeds that look way too similar to those mini beetles that somehow burrow their way into your cereal boxes; and when you pour milk into your bowl of cereal, the dead ones float to the surface. It’s pretty traumatizing to a little girl who just wants a bowl of bugless cereal. (Is that too much to ask?!?) So when my dad would try and pour some of these bug-seeds onto whatever we were having for dinner, I was mortified. I didn’t care how important flax seeds were, nothing was worth eating those things! Now, as an adult, I still have a hard time eating them. But, knowing how important they are, I just close my eyes and throw them down the hatchet.

 

But let’s really dive into why these little guys have so much nutrients packed into such a small package, and how we get their nutritional properties into our bodies.

 

Inward benefits: (2 tablespoons)

Copper: protects all kinds of tissue in your body (9%)

Vitamin B1: (15%)

Potassium: (3%)

Magnesium: fights cancer (14%)

Antioxidant: contains the antioxidant selenium (5%)

Omega-3s: 4 grams of those good fats!

 

Outward benefits: Flax will keep your skin looking youthful and flexible. If you have eczema, psoriasis, dry skin, any of that, these little guys will help you out.

 

Pro Tip: As amazing as these little guys are, in order to get the most out of them, you’re going to need to do some work. You need to buy them whole but smash them before you eat them. If you have a little grinder, a food processor or even a blender will work. Anything to break open that hard outer shell so that your stomach can break them down completely and they won’t go straight through you. A little more work but completely worth the effort.

 

Chia Seeds:

 

Chia seeds haven’t left an emotional scar on me like flax seeds have, although they do look funny in certain things. Personally, I like throwing them in my yogurt in the morning. A lot of people make them into pudding which can help curb those sweet cravings while also helping you feel full. It’s a better option than eating a few of those sugary pudding cups that we ate as kids growing up. Realistically speaking, who really eats only one of those in one sitting?!

 

Inward benefits: (2 tablespoons)

Fiber: (20%)

Magnesium: fights cancer (12%)

Antioxidant: contains the antioxidant selenium (5%)

Omega-3s: 4 grams of those good fats!

Phosphorus: helps make your bones strong (12%)

 

Outward benefits: it has anti inflammatory properties that help with everything in your body, including acne, and helps promote moisture in your skin. And since they expand when placed in any kind of substance (yogurt, milk, smoothies, etc) they help fill you up without filling up your calorie count. Chia seeds are great little additives to your lifestyle. Their health benefits aren’t as amazing as flax, but they’re easier to incorporate and they pack a lot of important micronutrients that it’s hard to get in other places. Also, they get bonus points since they don’t look like little brown beetles.

 


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August 24, 2017by AGW0

It is not uncommon to need a protein powder to supplement your meal prep- regardless of what your goal is, be it fat loss, muscle gain, or a healthy lifestyle, here are the differences:

Whey protein is derived from milk and contains a wide range of amino acids that absorb quickly, aiding in recovery and lean muscle development.

Our Favorite: Optimum Nutrition Gold Standard Whey

Where To Buy: Ultimate Sport Nutrition (mention you’re a client of The Meal Prep Company for a discount!), GNC, bodybuilding.com, amazon.com

 

Hydrolyzed whey isolate is still derived from milk but is extracted through a different process that allows more of the amino acids to stay bonded and nearly eliminates residual lactose, fat, and carbs.

Our Favorite: Dymatize Iso-100

Where To Buy: Ultimate Sport Nutrition (mention you’re a client of The Meal Prep Company for a discount!), GNC, bodybuilding.com, amazon.com

 

Egg white protein powder is a lactose-free alternative to whey that is low in carbs and abundant in vitamins A, B, D, and E.

Our Favorite: Jay Robb

Where To Buy: The Vitamin Shoppe, GNC, jayrobb.com

 

Vegan proteins are popular for post-workout recovery as well as meal replacements because a lot of manufacturers add raw fruit and veggie blends as well as vitamins, minerals, and probiotics. Since they contain no dairy byproducts, these proteins are bloat-free for people who don’t digest dairy well.

Our Favorite: Garden of Life Raw Meal

Where To Buy: The Vitamin Shoppe, GNC, amazon.com

 

More than half of the typical American diet is made up of added fats, sugars, and refined grains- consistent protein consumption has a myriad of benefits, including but not limited to;

  1. Increased Muscle Mass

Exercise causes tiny tears in the muscle fibers, so consuming a post-workout protein shake before you dig into your meal prep will ensure muscle fibers are repaired rapidly, and can become larger. The amino acids are also super-helpful for reducing soreness!

  1. Fat Loss without Feeling Hungry

The body’s preferred source of energy is carbohydrates because they are a quick burning fuel that spikes glucose levels, which is great to support a workout. High levels of protein must be consumed to get the body to use stored fat as its primary energy source.

  1. Blood Sugar Stabilization

The body relies on the hormone insulin to break down protein, fat, and carbs to produce energy, but the amount of insulin required to process carbohydrates is much higher than the required amount for protein or fat. This is taxing, but when the body stops expecting to ride the glucose rollercoaster, more balanced moods and energy levels are to be expected. Our low-carb (vegetables only) and paleo (sweet potatoes and yams only) meal prep plans are best for individuals seeking blood sugar stabilization.

  1. Mood Improvement and Brain Function

Some of us are no strangers to the phenomenon sweeping the nation known as “hanger” (a combination of hungry and angry)- not only does waiting too long to eat or not consuming enough protein in general put us in a bad mood, it affects how your brain makes and transports dopamine and serotonin. Additionally, the brain needs the amino acids from complete proteins to maintain healthy motor skills, coordination, and learning ability.

  1. Slowing of the Aging Process

Glutathione is considered the Godfather of all antioxidants, sort of the Don Corleone of detox, if you will. Antioxidants scoop up and get rid of nasty free-radicals that harm the immune system and can cause a host of other issues like Alzheimer’s, Parkinson’s, liver disease, cystic fibrosis, cataracts, and heart problems. Thankfully, the incredible human body produces Glutathione on its own- but it can only be produced by intaking an optimal amount of protein.

 

Your Meal Prep Company consultant will recommend the best protein supplement for your lifestyle, body composition, and goals as well as guide you in how to track and achieve your daily macros that are calculated specifically for you. If you’re ready to make your diet one of your success factors, follow the link to book your in-person meal prep consultation today.