By failing to prepare, you are preparing to fail.
One of the main reasons people struggle to maintain success with a nutrition plan is lack of preparation. Although there are healthy options to be had on the go, it is very tough to tell exactly which options provide what we truly need. Many foods at restaurants, pharmacies, etc., tend to have additives to increase flavor, such as sugar, salt, and other preservatives. The best way to know for sure you are getting what you need is to take matters into your own hands.
Preparation is the key aspect on any solid plan, nutrition based or not. Going into an endeavor without planning is the first step to feeling overwhelmed and falling off track. In order to make sure this does not happen, the effort needs to be put in before our hectic schedules get the best of us.
Meal prepping sounds challenging. Not many people want to waste their hard earned free time cooking loads of protein. However, there are many benefits to meal prepping that people do not typically acknowledge including:
Here are a few suggestions to help you meal prep effectively, even with a busy lifestyle:
For those consuming energy dense, moderate to low glycemic diets, the following recommendations can be followed in addition to the general guidelines listed above:
If following a keto plan, limit your lean protein to 3-4 pounds, compared to the recommended 5-7 pounds for low and moderate glycemic plans. Try to limit to no less than 50 grams of carbs from vegetable sources a day to maintain ketosis.
Additionally, you can choose 3-4 healthy fats, instead of limiting it to 2-3 as the low and moderate glycemic plans do. Organic coconut oil and unsalted ghee/butter can be used as additional sources of healthy fats within the keto style meal prep.
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Low-glycemic plans is ideal for individuals trying to lose weight, manage prediabetes or type 2 diabetes, as well as prevent chronic diseases such as obesity and heart disease .
Whole foods (moderate glycemic) plans follow most of the same guidelines as a low-glycemic plan, but allows for a little more flexibility of additional carbs such as sweet potatoes, quinoa, and organic brown or wild rice. It eliminates the risk of processed foods, and helps you feel full longer.
Keto meal plans are often used for individuals trying to bulk up. It has been found to be effective in weight loss, since it forces the body to use fat instead of carbs are a source of energy. There is evidence that a low-carb keto diet can reduce body mass without the negative impact on strength and power .
The above guidelines are based on general recommendations of popular meal plans. For custom, individualized meal plans contact your nearest Cenegenics location to discover how Cenegenics can help you live well, longer.
Choosing the right nutritional plan is truly dependent upon your individual goals, medical history and current lifestyle. Cenegenics is focused on treating the individual and helping to optimize overall health and wellness.
Our physician and clinical team will perform a comprehensive health evaluation, including analyzing key biomarkers to determine if any deficiencies exist. Customized nutrition plans are then formed to help ensure your body receives the nutrients it needs to function optimally, both now and in the long term.
If you are interested in learning about nutrition and meal prepping beyond the basics, contact your nearest location today.
This guide was produced with contributions from the following key resources:
Joshua D’Alessandro MS, CSCS, CISSN
Nutrition & Exercise Counselor at Cenegenics New York City
The Cenegenics Education and Research Foundation
The Textbook of Age Management Medicine Volume 1: Mastering Healthy Aging Nutrition, Exercise and Hormone Replacement Therapy
Jeffrey Park Leake, M.D., CPT
Dr. Jeffrey Park Leake is a Partner and Director of Education at Cenegenics Elite Health specializing in age management and wellness. Having trained hundreds of physicians worldwide, Dr. Leake is also the Director of Education for the Clinical Strategies for Healthy Aging course at AMM Educational Foundation.
Todd David Greenberg, M.D., CSCS
Dr. Todd Greenberg is a practicing physician with a broad range of expertise, including wellness, exercise, sports injuries, and MRI of sports injuries. He is a Radiology Clinical Associate Professor at the University of Washington.
 Augustin, L. S., Kendall, C. W., Jenkins, D. J., Willett, W. C., Astrup, A., Barclay, A. W., . . . Poli, A. (2015, September). Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26160327
 Greene, D. A., Varley, B. J., Hartwig, T. B., Chapman, P., & Rigney, M. (2018, December). A Low-Carbohydrate Ketogenic Diet Reduces Body Mass Without Compromising Performance in Powerlifting and Olympic Weightlifting Athletes. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/30335720
* Disclaimer: These are general recommendations based on popular nutrition plans. If you are interested in plans specific to your goals, please contact Cenegenics to learn more about our individualized programs.
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