I couldn’t be more excited to announce a new partnership with an amazing dietitian – introducing the 3-2-1 Method™ to make meal planning and meal prep simple and easy!
I realized early on that one of the most common requests from new clients was a meal plan. But in my experience they took a long time to create, always needed to be changed, and ended up creating dependency as clients came back again and again for something new when they became bored or burnt out. It’s like the saying, “Give someone a fish, they’ll eat for a day. Teach someone to fish….” Yeah, you get it!
So I decided to team up with Lindsay, who created a step-by-step meal prep program to help change your eating habits for good. What does that mean? Well, “good” can mean anything to anyone, but the plan focuses on balanced meals with plenty of options for carbs, protein, and vegetables. The guide include completes shopping lists, a weekly plan, and swaps to let you create the best meals for you. She includes ideas for breakfast and snacks too, so she truly thought of everything!
I love Lindsay’s nutrition philosophy and how she incorporates it into the 3-2-1 Method™. It’s all about flexibility and choice, so instead of being handed a rigid meal plan that doesn’t allow for personal tastes or preferences, you get something totally customizable. And with so much variety, you’re unlikely to ever get bored with eating the delicious, flavorful recipes included in this program.
Here’s a little bit more about Lindsay!
Lindsay Pleskot is a Registered Dietitian and creator of the 3-2-1 Method™ meal prep program. Based in Vancouver, BC she also works with clients globally through phone and online consulting. Her approach is to focus on what you’re adding into your diet, not what to cut out or what you “can’t” eat. Lindsay’s passion is in the kitchen where she applies the science of nutrition to her creative recipes that will give the most novice cook confidence in the kitchen, yet inspire the busy foodie who wants to save time without sacrificing flavor, variety or nutrition. Through a combination of education and practical tools, Lindsay supports her clients in achieving a lifelong, healthy relationship with food. Visit her blog or Instagram for more delicious recipes!
CH: How would you describe your nutrition philosophy?
LP: I really believe, above all else, in making food and eating enjoyable, no matter what your health goals. This includes having a positive relationship with food and your body, enjoying a variety of delicious and nourishing food, and of course, balance! I don’t believe that there are any foods that are “good” or “bad” or that make you a good or bad person for eating them. Yes, there are definitely foods we want to eat most of the time, or eat less often but when you are eating mindfully and listening to your body (sometimes that’s going to mean you want to eat something because it just tastes good!) there’s room for a bit of everything.
I think that balance is key for a long term, healthy relationship with food. I am really passionate about helping spread a positive message around food, taking the guild out of eating and focusing on what you’re adding into your diet, not what to cut out or what you can’t eat. And for those most of the time foods, I believe that focusing on whole foods and eating lots of (but not limited to) plants is a great place to start! This will help to energize, nourish and naturally balance cravings and appetite, making it easier to listen to those body’s needs!
CH: When did you realize that meal prepping could be a game changer for your clients and other groups you work with?
LP: When I first started working as a dietitian, I was actually sort of against meal plans. How could I know what someone else wanted to eat and who was I do give them a list of what to eat day in and day out? But meal plans were the one thing I was constantly being asked for. I realized that as great as it was for my clients to learn about nutrition, meal plans and meal planning skills were the tools that could turn theory into action to create that change they were after. So it was through listening to my clients that I realized what a powerful tool meal planning and meal prep could be. I really owe a lot of it to them. Throughout the years I’ve been able to learn from them what works, what doesn’t work and ultimately what they need to make changes successful.
The number one benefit that I see for people across the board is saving huge amounts of time. Planning ahead also takes the stress and guess work out for the week. It also drastically reduces that temptation to eat out or grab something quick on the way home when you’re starving and tired at the end of the day.
CH: What are some of the things people struggle with when it comes to getting started with meal planning and prepping?
LP: I think in general it can just be really overwhelming to even know where to begin. There is so much conflicting information out there these days that even if you’re willing to put the effort in, you’re not even sure if you’re doing the right thing. This can make picking out recipes really challenging and time consuming, then there’s making a grocery list and then the prep itself. If you’re not doing it with some thought behind it, it can take way longer than it needs to. So it sounds really overwhelming but it doesn’t have to be!
I recommend planning around a few key ingredients (I suggest picking 3 vegetables, 2 proteins and 1 grain or carbohydrate) and start planning your meals around these key ingredients. In combination with other ready to go ingredients like corn tortillas, bins of greens, different spices – you can really limit your grocery list and prep time and still end up with tons of variety in your meals! You can see it in action in this free 5 day meal plan.
CH: What would you say is the most common barrier that keeps someone from meal prepping consistently, even if they want to?
LP: Time and boredom. As good as intentions may be, if it takes too long, eventually something else more appealing will likely come in and take that precious time. The other thing I see all the time is the bland, boring repetitive meal prep. This may work for a little while, but after awhile it gets boring and just isn’t sustainable.
LP: Absolutely not! This method was specifically designed to be suitable for the novice cook or the busy foodie. The steps in the prep and each recipe are simplified as much as possible without giving up on flavor. I have clients who have never done more than boil a pot of water who have been successful in adopting this method! They get just as much benefit as the home cook who simply doesn’t have time to cook. It only requires 1 hour of prep and 1 grocery shop for the entire week and this gives everything needed for a 15-20 minute dinners, lunches, breakfasts and snacks.
CH: How can someone customize this plan to make it better fit their lifestyle?
LP: As I mentioned earlier, I think enjoying your food, or being able to tailor it to your needs is key to success. The program is designed so that you can make swaps to suit your preferences or dietary restrictions. As long as you swap like for like (protein for protein, veg for veg, carb for carb) you will still be getting all of the benefits of each tailored recipe. Each week there are suggested swaps for quick ideas and also a full swap guide included to walk you through any changes you might want to make. Recipes are a great guide, but if there’s a spice or a veggie you don’t like, swap it out for something you love!
CH: If you had to choose, what is the #1 benefit of bringing meal prep into your weekly routine?
LP: Meal prep is a massive time saver! Which means more time to do the things you love, more time with your family and friends and in turn, less stress and better health! I think that’s more than one, but really, I have seen meal prep transform people’s lives and the way they look at cooking and eating!
I’m a big fan of Lindsay and the work she’s doing to make home cooking more simple and convenient. That’s why I’m excited to start incorporating the 3-2-1 Method™ into my practice – I’ve already started using some of the strategies and recipes for myself and can’t wait to work my way through the incredible variety of dishes that Lindsay includes in the guide.
Stay tuned for more to come with this new partnership, as well as posts sharing some of the recipes and other tips from the 3-2-1 Method on social media. It’s going to make my meal prep efforts easier and I hope you check it out to see if it’s something that could help you, too.
If you want to try the 3-2-1 Method™, give it a test drive with the FREE 5 Day Meal Plan. Everything you need to get started will be delivered to your email inbox as a printable download.
Ready to get started? Purchase the full 3-2-1 Method™ and start taking the guess work and stress out of dinnertime right now.
(Note: The cost in USD is $117.05. The $147 cost is in Canadian dollars).