• Felicia Newell, RD, CPT, BScAHN

Meal Prep Made Easy

Updated: May 4


Imagine Having the Benefits of Meal Prep – Without Having to Shop/Prep/Cook Yourself!

Not in the habit of planning ahead? That’s okay – many people aren’t, including me! However, we all know that not being prepared can sometimes be a recipe for disaster when it comes to your nutrition goals.

A busy schedule (kids at home, working from home, volunteering to do other’s grocery shopping and have less space for your own – whatever your current sitch is) and lack of planning is one of the top reasons why people choose quick takeout meals, which are often calorie-laden and in excess can throw off our health goals.

Now, imagine a different scenario where within a few minutes of walking through the door you have a delicious home-cooked dinner, and perhaps even lunch packed-up for the next day and some healthy protein balls to curb your appetite between meals.

As much as I would love to spend a few hours every few days meal prepping, it just isn’t realistic for me. On top of trying to work from home, feed four children, educate four children a bit each day, spend some time outside, and have a bit of relaxation time, COVID ups and downs, etc. Meal prep just doesn’t make sense for my lifestyle at this time (and didn’t really before working 60 hours a week and trying to also have family/me time). So, I am sure there are many others out there similar to me.

This is why I fell in love with the local company Premium Choice Meals. Even before COVID-19/quarantine, it was a great option for me, but even more so now. They are a locally owned and operated healthy, pre-cooked meal delivery service; offering contactless pickup or contactless delivery to your doorstep (p.s. they deliver to all of Atlantic Canada!).

You can use my promo code FN10 for 10% off, or if you’re a client of mine and/or are in my online program you can reach out for my 15% off code.

Having to grocery shop for 6 people is enough of a task, for my husband who does our shopping once a week. Sometimes I run out of ingredients, or he’s just unable to pick up ALL the ingredients we need. This is where Premium Choice Meals has come in to save the day – instead of ‘picking at whatever is in sight or out of sight aka the cupboard’, or ‘skipping way too many dishes’ (because we’ve already skipped our fair share of dishes). We frequently have healthy, macro-friendly, ‘dietitian-approved’ meals on hand at a reasonable cost.

Just think about all the time you’d save each day not constantly having to find recipes, buy groceries, wash, chop and cook ingredients, and clean up a messy kitchen. Which we already do for many meals, but it is SO nice not having to do every single time, for every single meal

One of the most important benefits of meal prepping is that it can help reduce the stress that comes with trying to eat healthier. Solving some or all your food decisions in advance really frees up some of your willpower and mental stress, helping you reach your goals faster and with more ease. Imagine having someone else do the shopping, prepping, AMD cooking for you! Pure bliss, ‘amiright’?

Some benefits of getting help with meal prep from a company such as Premium Choice Meals:

  • Can ultimately save time by not having to think about and shop/prep/cook every. single. meal.

  • Can help with weight control, as you decide the meals and portion size. Each meal has a higher and lower calorie option and displays the calories and other nutritional info on the website.

  • Can contribute to an overall more nutritionally balanced diet, as each meal is ‘dietitian-approved’ and has a great balance of carbs, fats, protein and veggies.

  • Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation.

  • Can help remove temptation. When we don’t have quick and easy (or even pre-prepared) options available, we are more likely to give into cravings and temptations.

  • Can help save money if you tend to order take out or Skip the Dishes which tend to be a little pricier with less healthy options.

  • Can help you manage hunger because you are able to eat as soon as you feel hungry rather than getting sucked in the rabbit hole of __, forgetting to eat, getting HANGRY and then having to wait until you decide, prep and cook and instead eating everything in sight.

  • You will be supporting local! Enough said. Who doesn’t want to support local businesses during these times and any times for that matter?

Some of my favourite Premium Choice Meals are:

  • Honey Sesame Chicken Bowl

  • Chicken, Black Bean and Quinoa Chilli

  • South of the Border Chicken

  • Sweet Chilli Shrimp Stir Fry

  • Almond Crusted Chicken with Sweet Potatoes (+ home made Chlli mayo)

  • Green Chilli

  • Maple Ginger Chicken

  • ALL of their Protein Balls

They come out with new a weekly menu each week, but you can also build your own meal using their custom meals, for example, I frequently do 3oz ground turkey with ¾ cup sweet potato mash and 1 cup broccoli (but you can pick your protein, carb and veg!).

The meals are very affordable, delicious, and nutrition info is provided! The process is super easy. Just order online, and you get the meals shipped to you, or pick up locally the next day.

You can use my promo code FN10 for 10% off, or if you’re a client of mine and/or are in my online program you can reach out for my 15% off code.

If you ever have any questions at all – Premium Choice related or ANYTHING nutrition/health/fitness related – do not hesitate to reach out at felicia@sustainnutrition.ca

Felicia Newell, RD, CPT, MScAHN | FN Health


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Felicia Newell,

BScAHN, MScAHN, NASM-CPT

Registered Dietitian, Nutritionist

& Personal Trainer

Sustain Nutrition

Efelicia@sustainnutrition.ca

T: 709.749.5477

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© 2020 by Felicia Newell