Meal prep pro and dietitian Olivia Ross says eating heart-healthy doesn’t have to be difficult. Without hours in the kitchen, her weekly prep guide helps one easily prioritise heart health.
Start with a Plan
First advice from Olivia is to map out your weekly meals. “Consider your calendar and choose basic, balanced meals including lean proteins, healthy fats, whole grains, and lots of vegetables,” she advises. She starts her week, for instance, with Mediterranean-inspired foods including quinoa salad with chickpeas, cucumbers, and a lemon-tahini vinaigrette.
Batch Cooking Basics
For heart-healthy eating, batch cooking changes everything. Olivia advises making large portions of roasted veggies, grilled chicken, and brown rice among basics. “Having these ready-to-go elements makes assembling meals during the week so much easier,” she says.
Heart-Healthy Snacks
If done properly, a heart-healthy diet can include snacking. Olivia likes sliced vegetables with hummus as well as homemade trail mix with nuts, seeds, and a few dark chocolate chips. “These snacks keep you happy between meals and are bursting with nutrients,” she says.
Quick Meal Assembly
Everything ready makes cooking meals easy. Olivia usually has a whole-grain wrap with spinach, grilled chicken, avocado, and olive oil drizzles. She routinely puts roasted vegetables, quinoa, and salmon together for a nutrient-dense dinner dish.
Stay Hydrated and Keep It Fun
Olivia tells us, “hydration is key to heart health.” She advises adding slices of citrus, cucumbers, or fresh mint to water to make it taste better. Remember also the need of keeping things interesting. Try new dishes, play about with spices, and include your family in the cooking. Eating heart-healthy food need not be dull.
Following Olivia Ross’s weekly prep guide will help you to sustainably and enjoyably include heart-healthy eating into your schedule.
