Kristin Willard, RDN

Start Small
The thought of meal prepping seven days a week for three meals a day can seem like a daunting task, and frankly, unrealistic. If this is your first attempt at meal prepping start small.
What meals are the most challenging for you to eat healthy (or eat at all?) Start there.
If you are going out to lunch frequently then start with bringing a packed lunch like these Low Carb Shepherds Pie Bowls. You can prepare them ahead of time and eat them throughout the week. Set a goal of bringing a packed lunch three days a week.
Use an Electric Pressure Cooker
If you are just getting started with meal prepping, one of the easiest places to start is to use an electric pressure cooker (aka Instant Pot). On the weekend, place all the ingredients in a gallon size ziplock bag and store in the fridge.
Then on the day you want to eat that meal, pour the contents of the ziplock bag into the pressure cooker and turn it on. Voila!
If you need ideas for a recipe try this Weeknight Pasta Fagioli.
Prepare Marinades and Sauces
Preparing marinades and sauces ahead of time saves time during the week. Mix up your marinades or sauces on the weekend and store them in the fridge.
This process only takes a few minutes but it really can help in the middle of the week. You could easily make the sauce for these Baja Fish Tacos ahead of time.
Cut up Veggies
Cutting up your vegetables on the weekends can save you loads of time and dishes during the week. Plus, you are more likely to eat the veggies if they’re already prepared.
Once you cut and dice your veggies place them in a storage container and store in the fridge. You could also season them with olive oil and spices to save you one more step.
Make a Batch of Soup
Now that we're getting into the cooler seasons, soup can be an easy meal to prepare ahead time. You can reheat the soup in the microwave for a couple minutes if you are short on time during the week.
You can also double the batch and store some in the freezer. This way you will always have something healthy on hand.
This Easy Taco Soup is perfect for the whole family and stores well in the freezer.
Now that you have some ideas on how to start meal prepping, which one do you want to start with?
Let me know in the comments below

Start Small
The thought of meal prepping seven days a week for three meals a day can seem like a daunting task, and frankly, unrealistic. If this is your first attempt at meal prepping start small.
What meals are the most challenging for you to eat healthy (or eat at all?) Start there.
If you are going out to lunch frequently then start with bringing a packed lunch like these Low Carb Shepherds Pie Bowls. You can prepare them ahead of time and eat them throughout the week. Set a goal of bringing a packed lunch three days a week.
Use an Electric Pressure Cooker
If you are just getting started with meal prepping, one of the easiest places to start is to use an electric pressure cooker (aka Instant Pot). On the weekend, place all the ingredients in a gallon size ziplock bag and store in the fridge.
Then on the day you want to eat that meal, pour the contents of the ziplock bag into the pressure cooker and turn it on. Voila!
If you need ideas for a recipe try this Weeknight Pasta Fagioli.
Prepare Marinades and Sauces
Preparing marinades and sauces ahead of time saves time during the week. Mix up your marinades or sauces on the weekend and store them in the fridge.
This process only takes a few minutes but it really can help in the middle of the week. You could easily make the sauce for these Baja Fish Tacos ahead of time.
Cut up Veggies
Cutting up your vegetables on the weekends can save you loads of time and dishes during the week. Plus, you are more likely to eat the veggies if they’re already prepared.
Once you cut and dice your veggies place them in a storage container and store in the fridge. You could also season them with olive oil and spices to save you one more step.
Make a Batch of Soup
Now that we're getting into the cooler seasons, soup can be an easy meal to prepare ahead time. You can reheat the soup in the microwave for a couple minutes if you are short on time during the week.
You can also double the batch and store some in the freezer. This way you will always have something healthy on hand.
This Easy Taco Soup is perfect for the whole family and stores well in the freezer.
Now that you have some ideas on how to start meal prepping, which one do you want to start with?
Let me know in the comments below

Start Small
The thought of meal prepping seven days a week for three meals a day can seem like a daunting task, and frankly, unrealistic. If this is your first attempt at meal prepping start small.
What meals are the most challenging for you to eat healthy (or eat at all?) Start there.
If you are going out to lunch frequently then start with bringing a packed lunch like these Low Carb Shepherds Pie Bowls. You can prepare them ahead of time and eat them throughout the week. Set a goal of bringing a packed lunch three days a week.
Use an Electric Pressure Cooker
If you are just getting started with meal prepping, one of the easiest places to start is to use an electric pressure cooker (aka Instant Pot). On the weekend, place all the ingredients in a gallon size ziplock bag and store in the fridge.
Then on the day you want to eat that meal, pour the contents of the ziplock bag into the pressure cooker and turn it on. Voila!
If you need ideas for a recipe try this Weeknight Pasta Fagioli.
Prepare Marinades and Sauces
Preparing marinades and sauces ahead of time saves time during the week. Mix up your marinades or sauces on the weekend and store them in the fridge.
This process only takes a few minutes but it really can help in the middle of the week. You could easily make the sauce for these Baja Fish Tacos ahead of time.
Cut up Veggies
Cutting up your vegetables on the weekends can save you loads of time and dishes during the week. Plus, you are more likely to eat the veggies if they’re already prepared.
Once you cut and dice your veggies place them in a storage container and store in the fridge. You could also season them with olive oil and spices to save you one more step.
Make a Batch of Soup
Now that we're getting into the cooler seasons, soup can be an easy meal to prepare ahead time. You can reheat the soup in the microwave for a couple minutes if you are short on time during the week.
You can also double the batch and store some in the freezer. This way you will always have something healthy on hand.
This Easy Taco Soup is perfect for the whole family and stores well in the freezer.
Now that you have some ideas on how to start meal prepping, which one do you want to start with?
Let me know in the comments below

Start Small
The thought of meal prepping seven days a week for three meals a day can seem like a daunting task, and frankly, unrealistic. If this is your first attempt at meal prepping start small.
What meals are the most challenging for you to eat healthy (or eat at all?) Start there.
If you are going out to lunch frequently then start with bringing a packed lunch like these Low Carb Shepherds Pie Bowls. You can prepare them ahead of time and eat them throughout the week. Set a goal of bringing a packed lunch three days a week.
Use an Electric Pressure Cooker
If you are just getting started with meal prepping, one of the easiest places to start is to use an electric pressure cooker (aka Instant Pot). On the weekend, place all the ingredients in a gallon size ziplock bag and store in the fridge.
Then on the day you want to eat that meal, pour the contents of the ziplock bag into the pressure cooker and turn it on. Voila!
If you need ideas for a recipe try this Weeknight Pasta Fagioli.
Prepare Marinades and Sauces
Preparing marinades and sauces ahead of time saves time during the week. Mix up your marinades or sauces on the weekend and store them in the fridge.
This process only takes a few minutes but it really can help in the middle of the week. You could easily make the sauce for these Baja Fish Tacos ahead of time.
Cut up Veggies
Cutting up your vegetables on the weekends can save you loads of time and dishes during the week. Plus, you are more likely to eat the veggies if they’re already prepared.
Once you cut and dice your veggies place them in a storage container and store in the fridge. You could also season them with olive oil and spices to save you one more step.
Make a Batch of Soup
Now that we're getting into the cooler seasons, soup can be an easy meal to prepare ahead time. You can reheat the soup in the microwave for a couple minutes if you are short on time during the week.
You can also double the batch and store some in the freezer. This way you will always have something healthy on hand.
This Easy Taco Soup is perfect for the whole family and stores well in the freezer.
Now that you have some ideas on how to start meal prepping, which one do you want to start with?
Let me know in the comments below

Start Small
The thought of meal prepping seven days a week for three meals a day can seem like a daunting task, and frankly, unrealistic. If this is your first attempt at meal prepping start small.
What meals are the most challenging for you to eat healthy (or eat at all?) Start there.
If you are going out to lunch frequently then start with bringing a packed lunch like these Low Carb Shepherds Pie Bowls. You can prepare them ahead of time and eat them throughout the week. Set a goal of bringing a packed lunch three days a week.
Use an Electric Pressure Cooker
If you are just getting started with meal prepping, one of the easiest places to start is to use an electric pressure cooker (aka Instant Pot). On the weekend, place all the ingredients in a gallon size ziplock bag and store in the fridge.
Then on the day you want to eat that meal, pour the contents of the ziplock bag into the pressure cooker and turn it on. Voila!
If you need ideas for a recipe try this Weeknight Pasta Fagioli.
Prepare Marinades and Sauces
Preparing marinades and sauces ahead of time saves time during the week. Mix up your marinades or sauces on the weekend and store them in the fridge.
This process only takes a few minutes but it really can help in the middle of the week. You could easily make the sauce for these Baja Fish Tacos ahead of time.
Cut up Veggies
Cutting up your vegetables on the weekends can save you loads of time and dishes during the week. Plus, you are more likely to eat the veggies if they’re already prepared.
Once you cut and dice your veggies place them in a storage container and store in the fridge. You could also season them with olive oil and spices to save you one more step.
Make a Batch of Soup
Now that we're getting into the cooler seasons, soup can be an easy meal to prepare ahead time. You can reheat the soup in the microwave for a couple minutes if you are short on time during the week.
You can also double the batch and store some in the freezer. This way you will always have something healthy on hand.
This Easy Taco Soup is perfect for the whole family and stores well in the freezer.
Now that you have some ideas on how to start meal prepping, which one do you want to start with?
Let me know in the comments below

Start Small
The thought of meal prepping seven days a week for three meals a day can seem like a daunting task, and frankly, unrealistic. If this is your first attempt at meal prepping start small.
What meals are the most challenging for you to eat healthy (or eat at all?) Start there.
If you are going out to lunch frequently then start with bringing a packed lunch like these Low Carb Shepherds Pie Bowls. You can prepare them ahead of time and eat them throughout the week. Set a goal of bringing a packed lunch three days a week.
Use an Electric Pressure Cooker
If you are just getting started with meal prepping, one of the easiest places to start is to use an electric pressure cooker (aka Instant Pot). On the weekend, place all the ingredients in a gallon size ziplock bag and store in the fridge.
Then on the day you want to eat that meal, pour the contents of the ziplock bag into the pressure cooker and turn it on. Voila!
If you need ideas for a recipe try this Weeknight Pasta Fagioli.
Prepare Marinades and Sauces
Preparing marinades and sauces ahead of time saves time during the week. Mix up your marinades or sauces on the weekend and store them in the fridge.
This process only takes a few minutes but it really can help in the middle of the week. You could easily make the sauce for these Baja Fish Tacos ahead of time.
Cut up Veggies
Cutting up your vegetables on the weekends can save you loads of time and dishes during the week. Plus, you are more likely to eat the veggies if they’re already prepared.
Once you cut and dice your veggies place them in a storage container and store in the fridge. You could also season them with olive oil and spices to save you one more step.
Make a Batch of Soup
Now that we're getting into the cooler seasons, soup can be an easy meal to prepare ahead time. You can reheat the soup in the microwave for a couple minutes if you are short on time during the week.
You can also double the batch and store some in the freezer. This way you will always have something healthy on hand.
This Easy Taco Soup is perfect for the whole family and stores well in the freezer.
Now that you have some ideas on how to start meal prepping, which one do you want to start with?
Let me know in the comments below

Buy precut vegetables
This is a “no-brainer.” Grocery stores offer a wide variety of pre-cut and pre-washed produce which can make your life so much easier. These veggies may cost a little more but they will save you time in the kitchen. And look at it this way: if you are eating the vegetable instead of letting it go bad because it wasn’t pre-cut then you are saving money.
Cut up extra veggies for later during the week
For those vegetables that are not “pre-cut” like onions, it is helpful to cut up extra whenever you need some for a meal. For instance, if you only need half of sliced onion for a recipe, then cut up the whole thing and save the extra for other recipes throughout the week. This only takes 30 more seconds and will save you time later during the week.
Get the right tools
I am a big believer in getting the right kitchen equipment to help make your life easier. Instant Pot? Mandolin? Garlic press? Spiralizer? If you don’t have any of these then you are missing a big opportunity to save time in the kitchen. These tools are fun and make preparing dinner so much faster. WARNING: If using a mandolin to cut your vegetables then wear a cut glove to save your fingers
Make double the recipe
This is huge! If you make a batch of soup then prepare twice the amount and freeze the extras. Then you will have meals ready to go in the freezer when you are in a hurry. It is just as easy to double a recipe as it is to make one batch (okay… maybe a little more effort but well worth it )
Meal plan
Chances are this is not the first time you have heard meal planning helps save time in the kitchen. But it really does!! Setting aside 20 minutes on the weekend will save you time and most importantly save you from last minute take-out during the week. Once you meal plan you will be able to skip over the dreaded question, “What are we going to eat tonight?” You will open up your fridge with confidence about what you will be eating.
Have a bowl to throw trash in
Keep a large bowl next to you while you are preparing dinner. Then you can throw your scraps and trash into it without having to walk over to the trash can. I know it is a little step, but all these little time savers add up in the kitchen. If you are ambitious you could even create a compost bowl to place your vegetable scraps in.
Don’t peel your vegetables
I don’t peel my vegetables which may come as a surprise to you. I am just too lazy. I wash off the dirt really well and then cut. This can save precious minutes in the kitchen. This strategy works well for carrots, beets and potatoes. Some people complain the skin is bitter but it it does not bother me. Try it out and see if it is for you.
Organize your kitchen
Organizing your kitchen may take more time on the front end but in the long run it’s a time saver. If you are constantly looking for utensils because your drawer is always full or searching for mustard in the fridge because your fridge is crammed with food, it is time to organize. Go through your kitchen and make sure every item has a “home.” If it doesn’t have a home then it may wind up anywhere in your kitchen and you have to find it which can be frustrating.
Get your family involved
How does the saying go? “More hands equals lighter work?” You bet. Embarking on a lifestyle change is a family affair. Get your kids or spouse involved with the preparation of your meals. One person cuts, one person peels, one person cooks. Everyone can have a role in cooking. Plus you will be teaching your kids life skills in the process.
If you have enjoyed these tips please be sure to join my Free Facebook Group where I share recipes, cooking tips and inspiration. What tips are you going to start using today?

Buy precut vegetables
This is a “no-brainer.” Grocery stores offer a wide variety of pre-cut and pre-washed produce which can make your life so much easier. These veggies may cost a little more but they will save you time in the kitchen. And look at it this way: if you are eating the vegetable instead of letting it go bad because it wasn’t pre-cut then you are saving money.
Cut up extra veggies for later during the week
For those vegetables that are not “pre-cut” like onions, it is helpful to cut up extra whenever you need some for a meal. For instance, if you only need half of sliced onion for a recipe, then cut up the whole thing and save the extra for other recipes throughout the week. This only takes 30 more seconds and will save you time later during the week.
Get the right tools
I am a big believer in getting the right kitchen equipment to help make your life easier. Instant Pot? Mandolin? Garlic press? Spiralizer? If you don’t have any of these then you are missing a big opportunity to save time in the kitchen. These tools are fun and make preparing dinner so much faster. WARNING: If using a mandolin to cut your vegetables then wear a cut glove to save your fingers
Make double the recipe
This is huge! If you make a batch of soup then prepare twice the amount and freeze the extras. Then you will have meals ready to go in the freezer when you are in a hurry. It is just as easy to double a recipe as it is to make one batch (okay… maybe a little more effort but well worth it )
Meal plan
Chances are this is not the first time you have heard meal planning helps save time in the kitchen. But it really does!! Setting aside 20 minutes on the weekend will save you time and most importantly save you from last minute take-out during the week. Once you meal plan you will be able to skip over the dreaded question, “What are we going to eat tonight?” You will open up your fridge with confidence about what you will be eating.
Have a bowl to throw trash in
Keep a large bowl next to you while you are preparing dinner. Then you can throw your scraps and trash into it without having to walk over to the trash can. I know it is a little step, but all these little time savers add up in the kitchen. If you are ambitious you could even create a compost bowl to place your vegetable scraps in.
Don’t peel your vegetables
I don’t peel my vegetables which may come as a surprise to you. I am just too lazy. I wash off the dirt really well and then cut. This can save precious minutes in the kitchen. This strategy works well for carrots, beets and potatoes. Some people complain the skin is bitter but it it does not bother me. Try it out and see if it is for you.
Organize your kitchen
Organizing your kitchen may take more time on the front end but in the long run it’s a time saver. If you are constantly looking for utensils because your drawer is always full or searching for mustard in the fridge because your fridge is crammed with food, it is time to organize. Go through your kitchen and make sure every item has a “home.” If it doesn’t have a home then it may wind up anywhere in your kitchen and you have to find it which can be frustrating.
Get your family involved
How does the saying go? “More hands equals lighter work?” You bet. Embarking on a lifestyle change is a family affair. Get your kids or spouse involved with the preparation of your meals. One person cuts, one person peels, one person cooks. Everyone can have a role in cooking. Plus you will be teaching your kids life skills in the process.
If you have enjoyed these tips please be sure to join my Free Facebook Group where I share recipes, cooking tips and inspiration. What tips are you going to start using today?

Most bariatric surgery candidates fear the pureed stage. Many feel it it is like eating “baby food,” and associate it with being unappetizing. While some surgeons have done away with this stage, it continues to be used in a significant amount of bariatric surgery centers.
If you need to be on a pureed diet, take a look at the following strategies to help make this part of your journey easier.
Buy the Right Equipment
Having the right equipment will save you time in the kitchen and make your life easier. These kitchen tools include a high speed blender and ice cube trays. The high speed blender will help you prepare your food faster and give you a smoother consistency. The ice cube trays can be used to freeze your pureed food items in, so you can just “pop” them out and reheat for your meals later.
Prepare Ahead of Time
It may be helpful for you to prepare your food before you have surgery to reduce your anxiety. This will also give you more time to focus on your healing instead of worrying about what your next meal will be. As an extra bonus, this will develop your meal prepping skills which will be an important habit to develop as you embark on this new chapter in your lif.
Use Spices
Don’t be afraid to use spices to increase the flavor of your food. While “spicy” seasonings are usually not recommended initially after surgery, other more “cooling” spices ones such as basil, dill or oregano may be well tolerated. Plus, there are extra antioxidants stored in those spices. Add these seasoning during the cooking process to fully develop the flavors.
Garnish Your Food
Garnish? Really? This may seem like a silly step but it is helpful to make your food look attractive. If it appears unappetizing, then you likely will not enjoy the food. Try placing parsley on the side or garnish with basil flakes to add some color. It may also be helpful to serve your food in pretty dish-ware to feel more festive.
Make Your Own Food
Skip the baby food! Baby food usually doesn’t taste very good and may have added sugars or other ingredients that are not bariatric friendly. Food that you prepare from scratch usually tastes better and is healthier for you. Try modifying one of the dishes you already love. Instead of a traditional lasagna, prepare a lasagna that uses zucchini noodles and ground turkey. Blend it up in the blender and have a delicious meal on hand.
If all else fails, remember this is only temporary and you will soon be eating regular food again soon.
Have you already completed the pureed stage? What tips do you have? Please let me know in the comments below.

A certain amount of hair loss is expected after bariatric surgery due to the stress of surgery on your body and the effect of rapid weight loss. Hair loss usually peaks about 3-4 months after surgery and may last up to 6 months. If you continue to have hair loss after 6 months then it may be nutritionally related.
The three biggest nutrients that can affect hair loss are….drumroll please…
Iron Zinc Protein These three nutrients have been proven in multiple studies to be helpful in mitigating hair loss after bariatric surgery. So how can you make sure you are getting adequate amounts of these nutrients?
Check your vitamin and mineral levels before surgery
If you are obese then you are at higher risk for micronutrient deficiencies. It is important to check your nutrient levels before surgery. In fact, The American Society of Metabolic and Bariatric Surgery (ASMBS) recommends that all patients are prescreened for nutrient deficiencies before surgery. This helps correct deficiencies before surgery and give you the best outcome.
Start taking a multivitamin before surgery
Taking a multivitamin before surgery may help you in two ways. First, it may improve your nutritional status before surgery. And second, it will help you to develop the habit of taking a multivitamin daily since this will be crucial lifelong habit after surgery.
Take a quality multivitamin after surgery
There are so many multivitamins out there it can become dizzying. Follow your surgeon’s team advice for which multivitamin to use. Ideally, it should be chewable or liquid form during the first two months after surgery and then after that you can switch to capsule form. Higher quality vitamins tend to be more money than generic brands but the micronutrients in the higher quality vitamins, such as iron and zinc, are usually easier for your body to absorb.
Eat protein at every meal
This tip should come as no surprise. Since your stomach size is smaller after surgery it is important to include protein at each meal. Ideally, it should be a high quality protein such as eggs, fish, poultry, or dairy (if you can tolerate it!). Most bariatric programs recommend between 60-120 g protein daily but please follow your surgery center’s guidance. Depending on how far out you are from surgery you will likely need to supplement with protein drinks to meet your protein goals.
Check your vitamin and mineral levels after surgery
Every bariatric center is different but typically your doctor will monitor your labs multiple times during the first year after surgery and then yearly after that. It is much easier to correct a nutritional deficiency early on. It is important that you attend your follow-up appointments so your doctor can monitor your nutrient levels after surgery.
Eat your vitamins and minerals
Lastly, focus on getting your iron, zinc and protein from real food. Even though you can get these nutrients from your supplements, food sources are the best. Good sources of these nutrients include beans, chicken, turkey, or liver.
So what about biotin?
Despite its reputation, biotin has not been shown to be helpful in preventing hair loss unless you have a deficiency. However, I know lots of clients who swear by it!
Do you take biotin to prevent hair loss? Do you feel it works? Let me know in the comments below.

A certain amount of hair loss is expected after bariatric surgery due to the stress of surgery on your body and the effect of rapid weight loss. Hair loss usually peaks about 3-4 months after surgery and may last up to 6 months. If you continue to have hair loss after 6 months then it may be nutritionally related.
The three biggest nutrients that can affect hair loss are….drumroll please…
Iron Zinc Protein These three nutrients have been proven in multiple studies to be helpful in mitigating hair loss after bariatric surgery. So how can you make sure you are getting adequate amounts of these nutrients?
Check your vitamin and mineral levels before surgery
If you are obese then you are at higher risk for micronutrient deficiencies. It is important to check your nutrient levels before surgery. In fact, The American Society of Metabolic and Bariatric Surgery (ASMBS) recommends that all patients are prescreened for nutrient deficiencies before surgery. This helps correct deficiencies before surgery and give you the best outcome.
Start taking a multivitamin before surgery
Taking a multivitamin before surgery may help you in two ways. First, it may improve your nutritional status before surgery. And second, it will help you to develop the habit of taking a multivitamin daily since this will be crucial lifelong habit after surgery.
Take a quality multivitamin after surgery
There are so many multivitamins out there it can become dizzying. Follow your surgeon’s team advice for which multivitamin to use. Ideally, it should be chewable or liquid form during the first two months after surgery and then after that you can switch to capsule form. Higher quality vitamins tend to be more money than generic brands but the micronutrients in the higher quality vitamins, such as iron and zinc, are usually easier for your body to absorb.
Eat protein at every meal
This tip should come as no surprise. Since your stomach size is smaller after surgery it is important to include protein at each meal. Ideally, it should be a high quality protein such as eggs, fish, poultry, or dairy (if you can tolerate it!). Most bariatric programs recommend between 60-120 g protein daily but please follow your surgery center’s guidance. Depending on how far out you are from surgery you will likely need to supplement with protein drinks to meet your protein goals.
Check your vitamin and mineral levels after surgery
Every bariatric center is different but typically your doctor will monitor your labs multiple times during the first year after surgery and then yearly after that. It is much easier to correct a nutritional deficiency early on. It is important that you attend your follow-up appointments so your doctor can monitor your nutrient levels after surgery.
Eat your vitamins and minerals
Lastly, focus on getting your iron, zinc and protein from real food. Even though you can get these nutrients from your supplements, food sources are the best. Good sources of these nutrients include beans, chicken, turkey, or liver.
So what about biotin?
Despite its reputation, biotin has not been shown to be helpful in preventing hair loss unless you have a deficiency. However, I know lots of clients who swear by it!
Do you take biotin to prevent hair loss? Do you feel it works? Let me know in the comments below.