Go Further with Food



by Grace Iberle, RDN, LDN, CHC, CPT

National Nutrition Month is celebrated in the month of March. This year’s theme from the Academy of Nutrition and Dietetics is to “Go Further with Food.” The foods you choose can make a real difference whether it’s your energy or focus throughout the day, pushing yourself through a tough workout, or staying healthy and preventing disease. Food is fuel for our bodies and we want to treat our bodies right!

Preparing food ahead of time can save time later in the week, save calories overall, especially when compared to dining out, and save food from being wasted. Take a look in your pantry and refrigerator to see what foods you can prepare with what you currently have on hand. Plan your meals for the week by creating balanced meals containing lean protein, quality carbohydrate, healthy fats, and lots of veggies. Start with one meal and continue to add as you feel more comfortable and confident. Create a grocery list to pick up the remaining ingredients. Purchase only the amount you need. Start to prep so you’re ready to fuel up for the week ahead!

Breakfasts Ideas to Prep

  • Overnight oats made with Greek yogurt and fruit
  • Hard boiled eggs with a side of fruit and
  • Veggie packed frittata, quiche, or egg muffins
  • Smoothie bags that are ready to throw in the blender
  • Breakfast burrito with a whole wheat tortilla

Snacks Ideas to Prep

  • Fruit and string cheese
  • Hard boiled eggs with fruit
  • Deli meat roll ups around avocado
  • Hummus and veggies
  • Guacamole and veggies
  • Whole wheat crackers and cheese

Lunch and Dinner Ideas to Prep  

  • Jar Salads - leave the greens for the last ingredient to place in the jar, keep the dressing on the side until ready to serve
  • Whole wheat sandwiches with low sodium turkey deli meat, avocado, mustard, LTO
  • Quinoa bowl with black beans, carrots, celery, and hot sauce
  • Turkey stuffed peppers
  • Roasted vegetables and chicken
  • Whole wheat pasta, spinach, tomato sauce, lentils, and turkey meatballs
  • Grilled chicken with tomato and cucumber salad


Quality Carbohydrates to Prep

  • Brown rice
  • Quinoa
  • Farro
  • Buckwheat
  • Oats
  • Bulgar
  • Millet
  • Sorghum
  • Potatoes - sweet or white
  • Corn
  • Peas


Protein to Prep

  • Fish - will last 3-4 days if stored properly
  • Chicken breasts
  • Turkey (ground or breast meat)
  • Pork tenderloin
  • Lean Ground Beef (ground or sirloin)
  • Canned tuna & salmon
  • Eggs
  • Tofu
  • Legumes - beans and lentils


Healthy Fats to Prep

  • Nuts and Seeds
  • Nut butter
  • Avocado
  • Olive Oil
  • Fatty Fish

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