Meal Prep for Quality & Nutrient Retention

The Truth About Nutrient Loss

All cooking causes some nutrient loss. The goal is minimizing loss while making food safe, digestible, and enjoyable.

What Causes Nutrient Loss

Factor	Nutrients Affected	Impact
Heat	Vitamin C, B vitamins, enzymes	Higher temp + longer time = more loss
Water	Water-soluble vitamins (B, C)	Leaches into cooking water
Light	Vitamins A, B2, D, E, K	Degrades over time
Oxygen	Vitamin C, some B vitamins	Oxidation during storage
Time	All nutrients	Slow degradation after cooking

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Cooking Methods Ranked: Nutrient Retention

Method	Nutrient Retention	Best For
Raw	100%	Salads, some vegetables
Steaming	90-95%	Vegetables, fish
Microwaving	85-95%	Quick reheating, vegetables
Sautéing (quick)	80-90%	Vegetables, thin proteins
Roasting/Baking	75-85%	Proteins, root vegetables
Grilling	75-85%	Proteins
Boiling	50-70%	Worst for water-soluble vitamins

Best methods: Steam, microwave, quick sauté, roast Avoid: Boiling vegetables (unless making soup)

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The Hybrid Prep System

Prep some things, cook others fresh.

Prep Ahead (Sunday)	Cook Fresh (Day-of)
Proteins (chicken, turkey)	Fish and seafood
Grains (rice, quinoa)	Eggs (if time)
Hard vegetables (root veggies)	Leafy greens
Hard-boiled eggs	Salads
Sauces and dressings	Steamed vegetables
Chopped raw vegetables

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Protein: Best Practices

Chicken

Cooking:

• Bake at 375-400°F (190-200°C)
• Internal temp: 165°F (74°C)
• Don't overcook — use thermometer
• Rest 5 minutes before slicing

Storage:

• Store in airtight container with cooking juices
• Damp paper towel on top prevents drying
• Use within 4 days

Reheating:

• Add splash of water or broth
• Microwave covered at 50-70% power
• Don't overheat — just warm through

Fish

Best approach: Cook fresh

• Fish degrades faster than other proteins
• If prepping: slightly undercook, use within 2-3 days
• Better option: prep marinade, store raw, cook when needed (10-15 min)

Eggs

Method	Quality	Lasts
Hard-boiled in shell	Best	7 days
Hard-boiled peeled	Good	5 days
Egg muffins	Good	4-5 days
Scrambled (prepped)	Poor	Gets rubbery

Best approach: Hard-boil in shell, peel when eating.

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Vegetables: Maximize Nutrients

Vegetable-Specific Guidance

Vegetable	Best Method	Notes
Broccoli	Steam 3-4 min or roast	Boiling destroys sulforaphane
Spinach	Raw or light sauté	Cook last minute
Carrots	Roast or steam	Cooking increases beta-carotene
Tomatoes	Raw or cooked	Cooking increases lycopene
Bell peppers	Raw or light roast	Heat destroys some vitamin C
Brussels sprouts	Roast	Retains nutrients well
Sweet potato	Bake or steam	Don't boil
Asparagus	Roast or steam 3-4 min	Quick cooking best
Leafy greens	Raw or last-minute wilt	Don't prep cooked

Two-Tier System

Prep ahead (stable nutrients):

• Root vegetables: sweet potato, carrots, beets
• Cruciferous: Brussels sprouts, cauliflower (roasted)
• Roasted broccoli (slightly undercook)

Prep raw, cook fresh (better quality):

• Leafy greens: spinach, kale
• Zucchini, asparagus
• Bell peppers, green beans
• Sunday: wash, chop, store raw
• Daily: steam or sauté in 5-10 min

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Grains: Best Practices

Rice

• Rinse before cooking
• Use absorption method (not excess water)
• Cool quickly on sheet pan
• Refrigerate within 1 hour
• Stores 5-6 days
• Reheat with 1-2 tbsp water, covered

Quinoa

• Rinse well (removes bitter saponins)
• Cook 1:2 ratio, simmer 15 min
• Stores 5-7 days
• Reheats well

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Optimal Weekly Prep Plan

Sunday Prep (1.5-2 hours)

Proteins:

Chicken (1-1.2kg):
  - Season with herbs, olive oil, salt
  - Bake 400°F, 22-25 min (to 165°F)
  - Rest, slice, store with juices
  - Use within 4 days

Eggs (12):
  - Boil 10-11 min
  - Ice bath immediately
  - Store IN SHELL
  - Use within 7 days

Grains:

Rice/Quinoa (400-500g dry):
  - Cook absorption method
  - Cool on sheet pan
  - Store airtight
  - Use within 5-6 days

Vegetables:

ROAST (prep fully):
  - Sweet potatoes, Brussels sprouts, carrots
  - 400°F, 20-30 min
  - Store separately, use within 4-5 days

PREP RAW (cook fresh):
  - Broccoli: cut florets, store with damp towel
  - Bell peppers: slice, store
  - Spinach: wash, dry, store with paper towel
  - Asparagus: trim, store upright in water

Daily (5-10 min)

Lunch: Assemble prepped components

Dinner:

• Cook fish fresh (10-15 min) OR use prepped chicken
• Steam fresh vegetables (5-7 min)
• Use prepped grains
• Add fresh salad

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Storage for Maximum Freshness

Container Recommendations

Type	Best For
Glass (airtight)	Proteins, grains
Glass with vent	Vegetables
Mason jars	Salads, overnight oats

Storage Tricks

Food	Trick	Why
Chicken	Add cooking juices	Keeps moist
Leafy greens	Paper towel in container	Absorbs moisture
Cut vegetables	Damp towel on top	Prevents drying
Hard-boiled eggs	Keep in shell	Protects from oxidation
Rice	Airtight, cool quickly	Prevents bacteria

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Reheating Without Destroying Quality

Food	Best Method	Avoid
Chicken	Low microwave + water, or pan with lid	High heat (rubber texture)
Fish	Low oven (275°F) or 50% microwave	High heat (dries out)
Rice	Microwave with water, covered	Dry reheating
Roasted veg	Quick pan sauté or oven	Microwave (gets soggy)

Microwave Tips

• Use 50-70% power for proteins
• Add moisture (water, broth)
• Cover with damp paper towel
• Heat in intervals
• Don't overheat — just warm

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Sunday Prep Schedule

Time	Task
0:00	Start rice, rinse and cook
0:05	Season chicken
0:10	Chicken in oven (400°F)
0:15	Chop root vegetables
0:20	Root veg in oven
0:25	Boil eggs (10-11 min)
0:35	Prep raw veg (wash, chop, store)
0:35	Check chicken (165°F)
0:45	Make dressing
0:50	Remove chicken, rest
0:55	Remove roasted veg
1:00	Slice chicken, store with juices
1:10	Portion into containers
1:30	Clean up — Done

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Food Safety: How Long Things Last

Food	Refrigerator
Cooked chicken	4-5 days
Cooked fish	3-4 days
Cooked rice	5-6 days
Hard-boiled eggs (in shell)	7 days
Roasted vegetables	4-5 days
Raw cut vegetables	5-7 days

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Summary: Nutrient Retention Strategies

Strategy	Impact
Steam instead of boil	+20-30% retention
Don't overcook proteins	Better texture + nutrients
Store with moisture	Prevents degradation
Keep vegetables raw until needed	Maximum nutrients
Use glass containers	No oxidation or chemical leaching
Eat within 4 days	Less nutrient degradation
Reheat gently	Prevents further loss
Cook fish fresh	Best quality
Roast instead of boil root veg	Keeps nutrients in food

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Quick Reference: Hybrid Prep System

Category	Prep Ahead	Cook Fresh
Proteins	Chicken, turkey, eggs	Fish, seafood
Grains	Rice, quinoa	—
Hard veg	Roasted root veg	—
Soft veg	Chop and store raw	Steam 5-10 min
Greens	Wash and store	Wilt last moment
Salads	Prep components	Assemble fresh

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Document created: December 2024 Part of the Wellness Guide Series