Dietitian’s Ultimate Meal Prep Guide for Intuitive Eating (Healthy Balanced Meals)

Hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. In todays video, we will be talking about how I like to meal prep for myself as a registered dietitian!
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4) Trigger warning to those with disordered eating tendencies.
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[@BubblyViolin11]

Would LOVE another one of these vids with more meal prep ideas. I’m so used to batch cooking actual meals and just eating the same thing everyday until the leftovers run out and I’ve never been able to get the hang of this type of meal prep because idk what kinds of meals I could eat with those ingredients. This was super helpful! I’m gonna try this out next week!

[@MadisonFalco]

Repurposing leftovers helps me! ie: roasted chicken can be a chipotle style bowl the day after and a quesadilla the next day😋

[@AbbeysKitchen]

Absolutely! So glad this was helpful 😊

[@ellencarroll8677]

@@AbbeysKitchen I do this style of prep as well and it's the only way to go IMO.. but... I struggle with seasonings and find it hard to use seasonings that will go with any and every cuisine that I might use the building blocks for in the week, eg. asian, italian, american, mexican food. Any tips for that issue??? Also, sometimes meat tastes odd the 3rd day after being cooked. Does that happen to you?

[@jenniferhighstreet2300]

Yes to this!!!

[@joanne0]

for anyone who feels they may struggle to do this, just buy the frozen forms. frozen vegetable mixes and frozen berries / fruit r so convenient

[@niceguy4441]

And in some instances, frozen fruits and vegetables are actually more nutritious than what they have offered in the produce section!

[@AbbeysKitchen]

Totally!

[@thegastroparesisgoofball1030]

Yes! I do this myself because it also means that nothing will go to waste. I have a GI condition that’s very variable in what I can eat on a daily basis and I hate wasting fresh fruit and veg when my GI tract says no.

[@ellieknutsen8217]

abbey, you are the reason that i want to become a dietitian and i just got accepted into the dietetics program at my dream college!! you have also helped me heal my relationship with food so thank you❤️

[@catharinel07]

Congratulations ❤️✨

[@ellieknutsen8217]

@Izzy so then why are you in her youtube comments??

[@janetslater129]

I like the meal prep ideas. However, my challenge is actually wanting to eat them when it comes time to do so. I often find that I'm no longer interested in them, and end up eating something else instead. Such a struggle.....

[@profrainbow5707]

me too :( i deal with food aversion that cycles and changes really often so I never know on a given day what I'll be okay with!

[@uglytomboy]

I really struggle with this so my way around it is a have basic meal base protein/carb/greens and then I have 4-5 different sauces or dressings on rotation and I’ll top the meal with whatever sauce im feeling that day. It doesn’t work 100% of the time but it helps me a lot

[@tonyahartmann9792]

I love these kind of videos! I struggle so much with finding quick yet nutritious meals and after working one of my typical 10-12 hour shifts usually I end up getting something out and that’s not good! I am tired of eating crap on those crazy days and my body is screaming for yummy quick nutritious food!! That’s what my body craves!

[@rebeccawhitenton1683]

Best meal prep guide I have seen to date! Would love to see more like this or maybe like a tik tok series with your carb, protein and veg ideas for the week!

[@christinajackson3313]

Thanks, Abbey!! This couldn’t have come at a better time for me!

[@reneearnold3580]

I would love for you to do this quarterly as different fruits and vegetables come into season. Love, love the idea of meal staples as I get bored with the same meals each day. I need a variety of meals each week. Thank you for doing this!! 😊❤️

[@petrarafert5586]

Really great, please please do more of this kind of content!

[@AbbeysKitchen]

Absolutely! ❤️

[@amberf3599]

I am totally LOVING this video. Thank you so much💗💗💗

[@ellieb8551]

Great vid. Would definitely like to see more of these mix n match quick meal prep ideas. Thanks

[@kaitlinbeste]

I love your meal prep building blocks!!!!

[@manalhammodi6932]

I appreciate this! I'm in grad school and I have such a hard time with meals because I rarely get a chance to stop working on experiment and just eat so I tent to snack A LOT. taking notes

[@britthallenberg4470]

Same here! I basically eat snacks throughout the day because I'm mentally drained and I get too stressed taking a break to cook something...and I'm in school to become a dietitian!

[@AbbeysKitchen]

So glad it’s helped !!!

[@WhiteChocolate444]

Really happy to have found your channel! Thank you for an amazing presentation with such quality information :)

[@ayaholter]

Thank you for this video Abbey👍 😊 I've been stuck in a rut and this has motivated me again to prepare more healthy and balanced meals.

[@staciezens4670]

This was great! I think this style of prepping would work much better for me than the usual batch prepping. Thanks for the ideas!

[@AbbeysKitchen]

So glad this is helpful!

[@TeunieJohanna]

So helpful!! I would love to see more videos like this! Would you consider doing a grocery haul? I love those as well, gives me so many ideas!

[@theresaw.8751]

Loved this video. I am in the same boat of I get super board with the same meal over and over with meal prep. These ideas were awesome.

[@maryloubusuttil3448]

Thanks for this video Abbey , for a busy and working mom Of 4 it is really helpful, id love to see more like this video that include meal prep for family friendly 🙏😊

[@Purple-Rae]

Love this meal prep video, thx for sharing! Would love to see more.😊

[@memorycelle]

Love! This is what I hope to do for myself.

[@chandlermorgan9851]

I LOVE this! I would love to see more!

[@thekiahjane]

Would love another one of these! Also a review on sierra shultzies what I eat in a day!

[@MindYourOwnKitchen]

Pllleeeeaaassseeeeeee turn this into a series!!!!

[@jessicajacques6994]

This video and the combo suggestions at the end was AWESOME!! Loved it!! Thanks Abbey ♥️

[@AbbeysKitchen]

So glad it was helpful! ❤️

[@ranikster9955]

Love this! Absolutely love it, because I don't want to eat the same food every day

[@laurayoung9883]

I'd really love more videos like this! I somewhat do this already, but I think really committing to it will help a lot. I'd love more videos like this one.

[@annarose477]

LOVE this!! More videos like this please xx

[@rebeccaa.3121]

Best meal prep video ever!!

[@Jeanie1989]

Would love love love to see more like this!!

[@melodyireland2716]

Love this way of combining intuitive eating with meal prep. Great addition to your intuitive eating playlist.

[@Noor-bj7bl]

Thank you for posting this I needed it fr

[@nanettemorton4054]

Even for singletons, meal prep is the way to go. It saves time and LOTS of money-- very important during these inflationary times.

[@cyndihaas6309]

Yes please! More meal prep videos. On the eggs, it looked like maybe your IP seal wasn’t in place quite right? I do 5:5:5 regularly and it works well for me.

[@katarinakrizova2969]

Fantastic meal preparation video. You make it so simple and doable.

[@raquelvictoria2399]

Loved this! And LOL your oven mitts. You’re sense of humor is the best😂

[@agnespalfi6162]

Love love love this video, thank u!!

[@taryn12]

Wow, you made meal prep sound so simple and convenient! I always found it intimidating and I'm single so didn't see a need. But this is really helpful for anyone. Would love to see more videos like this 😊

[@AbbeysKitchen]

Thank you! So glad you found this helpful 😊

[@albagarciaa]

I usually make enough of something for 3 portions and eat that for dinner until I run out. For lunch I tend to have seeded rye crispbread with cottage cheese, quark or hummus, topped with cherry tomatoes and cucumber and seasoning. Alternatively, I mix a bunch of raw veggies with some puy lentils and chickpeas, throw in some feta and tuna and eat that for lunch throughout the week. Breakfast is always homemade granola, greek yogurt topped with seasonal fruit. Or porridge instead of granola during the colder months!

[@chelseywashington6737]

This video 👌🏼 would love more ideas like this!

[@sallywinkle]

This is the style of meal prep that i prefer to do as well. The hardest part for me is the veggies. Partly cause i dont really like many veggies. And when i do i want them hot and crispy which just isnt very practical especially now that im going back to the office 3 days a week (at home i can use an air fryer) also its hard because after i cooks stuff i tend to lose interest. But this is great for the times in my life that i literally just dont want to eat and if i just wont if its too inconvenient so i need to nourish my body somehow. Id like to see more content like this with some other spins.

[@tiffanykorb6704]

This was awesome!! I’m a mom of 2 boys too (3.5 and 5 months). I meal prep very similar to you cause me and my family can’t just live off the same meal everyday. I like food too much 😆 I’m always trying new recipes and cook with the kids. Meal prep makes life so much easier!!

[@AbbeysKitchen]

Yay absolutely

[@michellej5616]

I would love more videos like this, please. I'm a 51 year old lacto OVO vegetarian and I'm trying to mindfully lose a little more weight, but okay to do this gradually. Over my 30s and 40s, I think I just ate more sugar and less protein. I've been losing weight by adding back protein: tofu, eggs, tempeh and homemade seitan. But I'm not used to meal prepping this way yet and I would love ideas. I work full time. I'm a middle aged woman: I have stress and crappy sleep by definition. I want to make a change that's lasting and healthy.

[@tiaqmal4224]

This made it simple! I’m definitely a person who makes just one big recipe a week for work because I’m just feeding myself and I don’t like to cook.

[@sailorneo]

I find that with how my brain works I am more likely to use the zucchini if I've already chopped it into quarters or the bell pepper into strips, which is the total opposite of how my parents function. I also have a lot of frozen vegetables because if I forget they exist, they're still fine. I have canned beans, tuna, and chicken in the pantry for the same reason. My "too tired to think" meals tend to be a lot of stir fry, pasta, and baked potatoes as a base. With enough spice blends, even if it's pasta with vegetables and chickpeas for three nights in a row, it'll still taste different.

[@sovrappensiero1]

I LOVE this! If you just did meal prepping vlogs I totally totally watch them and meal prep along with you, LOL!

[@beancarjac]

This was an extremely helpful video

[@ruchi750]

Please more of this!!!

[@brittanymacdermott9389]

This is soooooo helpful, thank you!

[@hannah-louisedunlop8947]

LOVE these videos. I'm a huge fan of mix and match meal prep, and yes - the chicken, broccoli, rice really does get boring! My inner fitness gally can attest to that 🤣

[@stella-anikgrandl2026]

I love this videos im action! Like What I eats and meal preps etc.!

[@crazy4catsRL]

I’ve always hated prepping and just never do it. I may try something like this, seems so much easier and much more versatile than just prepping one meal for 5 days.

[@TraceyBoyland]

This was freaking awesome. Thank you so much.

[@AbbeysKitchen]

❤️❤️❤️❤️

[@andreaculver9893]

Abby I promise it really does work! The eggs in the instant pot I mean. It's the only way I can make them and they are really easy to peel.

[@jessicasmith1484]

This is so helpful! I would love to see more videos like this(: thank you for enlightening us!💛

[@AbbeysKitchen]

Absolutely! ❤️

[@elissa3188]

Not a pepper person, but I really did like the break down of this video and how you can do this with other options.

[@terricarter2638]

yes instapot works for rice and hard boiled eggs, the only way i do them both! The rule for eggs is the 5/5/5 method. Five mins on high in IP, then five mins slow release naturally then you take them out after releasing the heat yourself, and put immediately for five mins in COLD ICE bowl. SWEAR by it! Perfect every time and easy to peal! Same with Rice like 20 mins and I used broth as well! Love these meal idea combos!

[@schwimm1]

Magnificent and very instructive

[@kimhoggard5137]

Love this!!! Perfect for parents. More please 🥺 ps I adore you

[@leahainscough8794]

Just a random comment: You remind me so much of Jess from New Girl! :)

[@amritagill1680]

I’d love an entire video about the benefits of meal prepping. Especially the connection between weight loss and meal prepping - what do the studies say? 😊

[@puella4605]

loved this video!!!❤️

[@eobrien1]

Yes, you’re blessed your kids like veggies, but also take some credit for that! They like them Bc you present them a lot, in a non-high stakes kinda way. And I feel like when stuff is presented to kids enough, there are always some things they end up loving. My mom did this too when I was a kid and, to this day, I’m convinced it’s why none of the 3 of us are picky eaters & are always willing to try lots of stuff.

[@ellievillafane]

as a college student, this will definitely come in handy :)

[@pandypie1]

Omg I LOVE this. We're a family of 5. Meal prepping the individual meals is an absolute nightmare. I'm going to try this

[@AbbeysKitchen]

I hope it’s helpful!

[@Queenofcats36]

This is my kinda meal prep!!

[@tquirkyt7118]

❤️❤️❤️❤️❤️❤️❤️love this ❣️more please‼️

[@beverlypierson5442]

Would love a video comparing different breakfast porridge options nutrition: oats, buckwheat, amaranth, teff, fonio...

[@BoopsNstuff]

Ahh my adhd brain loves you for this!!!! ☺️☺️☺️

[@Annique]

I have a tiny kitchen (44 square foot) and I live alone so batch cooking several meals would be challenging, to say the least. I have the soul of a woman with a massive HGTV kitchen. Alas, everytime I cook feels like a game of tetris, always having to shove things around before I can even get to work, but I do use your method of cooking ahead meal 'elements', like getting a 7/8oz chicken and cooking two 'meal portions', intentionally cooking more rice than I need, or doing the same with legumes so I can freeze some for quick use, or while I'm steaming potatoes for a salad, use that little layer of water for some string beans while it's boiling anyway. And some veggies are so flexible that I cook multiples because I know I'll find a use for it, like carrots and onions. This is the best balance for me between variety and practicality. I do try to stay within one 'theme' at a time, but then I have olives and sundried tomatoes and zucchini's and stuff, then suddenly go on an Asian kick and buy bok choy and shiitake. Oh well.

[@denisa7238]

You should have a trigger warning for the Instapot beep...my dog lost her sh*t and won't come out from under the bed. Seriously, this was full of great ideas that I can use. Thank you!

[@mimirobin]

:) Tip for the strawberry green tips: if you use a tiny knife you can just go right at the bootom of the greens and do like a tiny lever/circle movement that removes *just* the greens but none of the berries, so you a) have less waste (yay) b) don't have an openly cut surface which makes them last longer (less waste 2x yay)

[@AbbeysKitchen]

Thank you for the tip!

[@monicat4436]

I would love more meal prep videos

[@kea4]

Thanks, Abbey! Can you do a video on intuitive eating and SIBO? I am a fellow SIBO sufferer and after two unsucessful rounds of antibiotic treatment I think I have to follow a low FODMAP diet, but this is scary as I learned intuitive eating as part of my anorexia treatment and don't want to backtrack.

[@nataligarcia3439]

Thank you! This gave me an idea of how to not eat the same meal every day🥹💜

[@carmencampana3329]

Loved!

[@njjen3953]

I cook at least 50% of my meals in my Instant Pot and I love it. For hard boiled eggs, I have an egg trivet that sits high above the water and has 7 egg size slots. I cook them for 6 minutes and they always come out perfectly. I also have the crisping lid for air frying, baking and broiling, which I love in the summer. I do not have to turn my oven on and heat up my apartment. Play with your pot and find the recipes that work for you. Jeffrey Eisner has 3 step-by-step Instant Pot cookbooks that come with pictures and great recipes. I got his first book on Amazon and I love it. He also has a KZbin channel called, Pressure Luck Cooking.

[@AbbeysKitchen]

That’s great, thanks for sharing!

[@christy.kindmis]

Thank you for this type of meal prepping! Very easy and flexible to implement. How many days will the rice, oats, and chicken stay good? I worry that they will go bad before the end of the week? Thank you!

[@jenniferlacorazza1575]

This is probably one of your best videos! Short but very informative & helps us realize good nutrition can be easy. Thanks 🥰

[@KARiTHATGiRL]

Abbey! Have you heard of Danielle Hamilton, host of “Unlock the Sugar Shackles” podcast? I would absolutely love your take on her! Please do a video on her if you can. Love your channel so much! 😘

[@andrea.andrea]

hi abbey, could you please do a video regarding your personal recommendation on eating disorder recovery meal planning/diet/nutrition? I have for such a long time been struggling with anorexia and find it so incredibly hard to find strength to tackle my fear foods and commit fully to recovery so It would mean a lot to me and so many more if you could do a video regarding this as a registered diettian but also as you have also yourself gone through this horrible disease. xx

[@alejandramoreno9502]

This is my kinda meal prep working mom. Sundays and sometimes Saturday I prepare this. Just make a few proteins and cut all the fruits thatneed to be.

[@shelbydill6192]

Hi! Love the videos 💕 in this one you mentioned making larger batches of oat meal for the week and that was something I hadn’t thought about. I love your protein oatmeal. Do you make and keep that style or just regular? Would the protein oatmeal be able to be made in larger quantities and reheated?

[@nicoler4583]

What are your thoughts on fruit and veg washes you can buy at the store? Worth it or just use water? Thanks!!

[@insideself1471]

Loved this vid and the simplicity! but you didn't mention storage. I mean, I tried freezing brown rice and it was rubbish once thawed! Did it in portion sized zip freezer bags. What did I do wrong?

[@kristaself126]

Great ideas.

[@graziazulian6035]

the rice cooker is life saver!

[@dianaa8125]

this is amazing! thanks for all the inspo. Arent u worried about the rice making u sick after 1 or 2 days tho? thought it was unsafe

[@sandybell3369]

Good idea, I do the same...The instant pot may have a toxic coating. It looks exactly the same as toxix coating from air fryers. Ppl should research that all the time...

[@Jodie_May92]

I like this method but I struggle to find things that just work together without following a set recipe. I tend to go down the route of every week I pick a couple of interesting meals that freeze well and make a bigger batch than I need and freeze the leftovers. I then break my week down into 2 nights of cooking something that takes longer, 2 nights of one-pot or tray bake style meals, 2 nights of using things I froze on previous weeks and 1 night where we’ll go out or get takeout or whatever. I find that helps us have variety and we still get to eat tasty meals, but I’m only having to find the time to cook “properly” 2 nights a week 😊 Also - frozen veg. I know fresh is better in terms of plastic packaging, but where we live frozen veg is a lot cheaper and I find that I’m more likely to actually use frozen veg because 1. It comes in huge bags and so we always have a tonne of veg in, 2. It never ends up going off before I get to it and, 3. Because it’s already chopped, it’s so easy to just throw it in with what I’m cooking.

[@ziggy2255]

I found that raw carrot, cucumber, celery and peppers keep quite well with water in the tub. Just change the water as you use it.

[@EclipseandtheWitch]

If your kids love rice, invest in a good rice cooker! It is life-changing. I recommend Zojirushi, but any will do! It has different settings for different types of rice, so you'll have perfectly cooked rice all the time. It also keeps it warm for you, so you can have fresh warm rice anytime throughout the week.

[@laurayoung9883]

Oh! I already made a comment, but I don't know how to find or edit it (or if it's possible). I'd love to see the sauces you use-how to make them or what you buy.

[@laurenjefferson9699]

Love this. I’d love more like this. My only question is if this lasts the whole week and if you find by the end of the week things like roasted veggies are getting a bit mushy. My problem would be liking it freshly cooked… I’m recently a back to work mom of two though so this is summer helpful.

[@ginaleenerts4430]

Definitely agree with the mushy cooked veggies thing! I cooked them up like this in the past but have since found chopping everything up on the weekend and cooking the night of still helps cut time in the week. Being purposeful with what you buy and having a plan for the week is the most helpful to me!

[@anitafoss2133]

Thanks for sharing

[@mtmagicmarkers126]

Quick tip for the strawberries. Impale them with a straw to remove the core. It’s life changing.

[@JC-zu9ek]

I have a Dash egg cooker and my eggs turn out wonderful.

[@laurayoung9883]

I do too! It's great!

[@LisaNovak95]

That olive oil you poured on the roast veg looks so delish, just wanna dippy dip some bread in it with balsamic

[@AbbeysKitchen]

Yesssss

[@amanda8516]

Would you consider doing a meal prep video like this but for vegetarians/vegans?🤍🌱

[@BananaAna-hw8wi]

Hi Abbey I’m a little shocked by how similar our meal prep is. I make all of those same food items in that way but into different dishes than what you ended up with 😳….