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December 02, 2022 2 min read

Prepare most of your meals at home using whole or minimally processed foods. Choose from a variety of different proteins to keep things interesting. Using catchy names for each day can help you plan.

Make a meal plan each week – this is the key to fast, easy meal preparation.

Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and fruit at every meal. Choose brightly colored fruits and vegetables each day, especially orange and dark green vegetables. Frozen or canned unsweetened fruits and vegetables are a perfect alternative to fresh produce.

Avoid sugary drinks and instead drink water. Lower-fat, unsweetened milk is also a good way to stay hydrated. Keep a reusable water bottle in your purse or car so you can fill up wherever you are going.


Eat smaller meals more often. Eat at least three meals a day with snacks in between. When you wait too long to eat you are more likely to make unhealthy food choices. Keep easy-to-eat snacks in your purse or bag for emergencies.

GET MORE PROTEIN! Fill a quarter of your plate with protein foods. High protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry, lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower in fat and sodium. Protein helps build and maintain bones, muscles and skin.

Keep an eye out for a protein packed recipe in next week's newsletter!



Whey protein isolate is 90% protein and contains little to no fat content. This is a great source of protein to be used after exercise or for those watching their intake of fat and/or carbohydrates.

GRASS FED + HOEMONE FREE + ANTIBIOTIC FREE: (rBST, rBGH free) because we care about the well-being of our aminals. 

OU-D KOSHER CERTIFIED: Orthodox Union Kosher Certified for Dairy. 

ALL NATURAL: No fillers, Artificial Flavors, Stevia Sweetened, and Gluten Free. 

KETO FRIENDLY: The low-carb content of Muscle Feast’s whey isolate makes it the perfect protein for those on a keto diet.

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