Here's how I did it: 
Plan, Plan, Plan!

• Even though I had limited time during the week, I would look over Pinterest at night to select healthy, well-rounded recipes to make the following weekend I was off.  From these recipes, I would create a shopping list to encompass all items.  
• Tip: Find recipes you can make ahead and freeze.  Heads up that many recipes are no longer good even refrigerated after 3-4 days, and the freezer can be your friend!  You would be surprised how many items you can freeze and still keep the quality. I've included recipes listed below that work well to freeze.      

Prep Fruits, Vegetables and Snacks

• When I first began meal prepping for so many days, I thought I would just wake up in the morning and put my fruits, veggies and almonds in their own container.  WRONG.  As you are meal prepping, prep those items too!  Individually, pack up your cut up fruit, place your carrots and celery into bags, and even bag up your almonds/craisins/trail mix combination. That extra 5-10 minutes of sleep is too good to waste packaging up items in the morning.

Have Nutritious Grab-and-go Items On Hand 

• I always stock my pantry with KIND bars. These are my absolute favorite and easy to grab for breakfast or a snack.  Other great items to keep on hand include low-fat string cheese, whole fruits (e.g., bananas and apples), and greek yogurt cups (e.g., Chobani is my favorite).  

When you fail to plan and prep, you increase the likelihood of running through a drive-thru or ordering take out. Taking an hour or two on the weekend to prep will help you make the best choices for your nutrition.   


Here are my Go-To Recipes:
Egg Muffins
Spray muffin tin with cooking spray. Whisk eggs, any veggies (my favorites are tomato, spinach, mushrooms), turkey sausage, cheese, salt and pepper together. Portion in muffin tins and bake for 20 minutes at 375F. 

Breakfast Burritos
Scramble together eggs and turkey sausage - veggies are good too!  Portion out into tortillas of your choice.  Fold like a burrito and wrap in plastic wrap.  For freezing, place in gallon size freezer bag.  When ready to eat, pull out of freezer the night before and microwave in the morning.

Vegetarian Chili
Dice 1 large onion and brown in a large skillet. Add onion, (2) 15oz cans of tomato sauce, (2) 15oz cans of diced tomatoes, (1) 15oz can of kidney beans, (1) 15oz can of black beans, (1) 5oz can of corn, 1 cup of quinoa, 1 Tbsp cumin, and 1 Tbsp chili powder to a crock pot.  Mix well and set on high for 4 hours.  Portion out 2 cup portions (about 6 servings) and refrigerate. Freeze portions not used during the week.

Milk has been a staple grocery item for what seems like forever. In recent years, though, milk (and many other staples such as eggs) has been under scrutiny by well-meaning research teams and the general public. 

While we believe knowledge is power, we also understand that it is a tedious task to wade through all the information available. Our goal is to help you navigate your way towards healthy options. 

Every time I go to the grocery store, there seems to be a new brand, blend, and flavor of milk alternative. How do you know which one to choose? Is real milk bad for you? What are the benefits, and where do they fall short? Here are the nutrition highlights of milk and milk alternatives:

• 2% Milk: 100 calories, 400 mg Potassium, 3 g fat, and 8 g protein. Milk’s nutritional statistics are quite impressive, making it a historical favorite for many things from breakfast cereals to a core baking ingredient. While we often recommend individuals opt for low fat milk, it may not be a foolproof choice for everyone. The natural sugar in milk is called lactose, and it is common for humans to lack the enzyme needed to digest it. This is often the cause of GI distress and discomfort associated with dairy. There is also a milk allergy, which is an entirely different issue identified by an immune response to the protein in milk. Recommendation: 3 servings of milk or other dairy each day.  
• Soy Milk: 100 calories, 300 mg Potassium, 4 g fat, and 6 g protein.  This milk alternative is perhaps the most nutritionally similar to dairy milk in terms of macronutrient (carbohydrate, protein and fat) content. Of note, the fat in this milk is unsaturated (healthy) fat, but it lacks the natural calcium found in dairy milk. Most companies fortify soy milk to add in a similar amount of calcium. Another benefit of soy is the similar consistency to dairy milk, giving it a similar mouthfeel and making it an appropriate baking substitute. This option would be ideal for those following a vegetarian or vegan diet who could benefit from the protein content of milk.
• Almond Milk: 59 calories, 35 mg Potassium, 2 g fat, and 1g protein. The most noteworthy differences about this option are its thinner texture and significantly lower protein content. Almond milk has been gaining popularity in recent years, and is popular for use in smoothies, overnight oats, and baking (though it may slightly alter the texture of the finished baked good). For vegetarians or others aiming to get a protein punch from milk, other alternatives may be more beneficial.
• Coconut Milk: 45 calories, 50 mg Potassium, 5 g fat, and <1 g protein. Coconut milk boasts the lowest calorie content of any of the milk alternatives, but has the highest concentration of saturated (unhealthy) fat. This plant-based milk has high amounts of vitamins and minerals, but has little to no protein. While this is another great plant-based milk alternative, it is important to keep portions of saturated fat in mind, even if it is from a plant source. You'll also need to ensure you get enough protein from alternative sources.

While there is no right or wrong type of milk, it is important to know the nutritional statistics of each option in order to choose the one that best serves your purposes and needs.