Home Healthy Nutrition Tips How I Get My Dairy Meal Prep On!

How I Get My Dairy Meal Prep On!

9 min read

By Toby Amidor, MS, RD

The submit was sponsored by National Dairy Council. All thoughts are my own.

I’m so thrilled that my latest cookbook The Healthy Meal Prep Cookbook is a bestseller on Amazon! Throughout my cookbook, I talk about how one can plan and put together well-balanced, wholesome meals every week at a time. As many people don’t get the beneficial three servings of dairy per day, it’s essential to incorporate dairy when planning meals and snacks for the week.

Throughout my years as an envoy for National Dairy Council, I was lucky enough to go to many dairy farms and to talk to dairy farmers (I wish to ask them a whole lot of questions!). In honor of National Farmers Day, a day of honor that is a lot deserved to all the hard-working farmers, I needed to pay tribute to dairy farmers and show you how you can plan your dairy for the week by way of meal prepping.


PIC1_Toby and hug a farmer


Why Dairy?
One cup of milk offers 9 important nutrients, including protein, phosphorus, calcium, and vitamins A, D, B12, riboflavin, niacin, and pantothenic acid. Three of these nutrients (vitamin D, potassium, and calcium) have been referred to as out as “nutrients of concern” by the 2015 Dietary Guidelines for Americans, as most Americans don’t get enough of them.
Dairy foods even have quite a few health benefits. Folks who eat the beneficial every day servings of dairy have been proven to have a better nutrient intake and higher weight-reduction plan high quality. Milk and dairy consumption has additionally been associated with bone health and a decreased danger of cardiovascular disease, hypertension, and sort 2 diabetes.



Cow selfie at Fulper Farms

Cow selfie at Fulper Farms


How Do They Milk the Cows?
When I was a woman my first dairy reminiscence was swinging from a tree in the clementine orchard which had a clear view of the small milking barn of the cows. As a dietitian, I needed to discover the varied dairy farms all through the U.S. and find out how cows are raised and milked. I have visited both giant and small dairy farms. I have seen how farmers care lovingly for their land, cows, and the encompassing setting. Each farm I have visited has carried out sustainable practices, resembling solar panels and using animal manure as an power supply for the farm. Below you possibly can see the milking parlor of Fulper Family Farms in New Jersey, which is a comparatively small dairy farm I visited this summer time. I have additionally visited a Fair Oaks Farm in Indiana, where I watched a number of hundred cows having fun with their milking time with their fellow woman pals. Dairy farms are situated throughout the U.S., so you’ll find native milk wherever you’re!


Milking Parlor at Fulper Farms

Milking Parlor at Fulper Farms


Milking parlor in Fair Oaks Farms

Milking parlor in Fair Oaks Farms


After the cows are milked, the milk that’s collected, pasteurized, bottled, and sent to distributors like your local supermarket.


Meal Prepping with Dairy
With time being such a constraint for many people, meal prepping has turn out to be the saving grace. Preparing meals on Sunday for the busy work week lets you take pleasure in wholesome, quick meals on those crazy busy weeknights. It can even save you about 45 minutes in the course of the weeknight where you possibly can spend it with household or different tasks, as an alternative of slaving over a scorching stove.  In order to ensure I get my beneficial amount of dairy daily, I incorporate dairy into my meal prep. Here are 5 methods I achieve this:

  • I replenish on my favourite grab-and-go dairy snacks like cheese sticks and single-serve Greek yogurt
  • I add dairy to breakfast like milk in my oatmeal, cold cereal, smoothie, and pancake batters
  • I add dairy to sauces and dips. In The Healthy Meal Prep Cookbook, I have a recipe for crudité with Herbed Yogurt Dip and Lamb Chops with Mint-Yogurt Sauce
  • I add average quantities of cheese to favorites like salads, pizza, wraps, and burgers.
  • I prepare DIY snacks with dairy that I can take pleasure in all through the week resembling Honey Ricotta with Strawberries (recipe under) and Mason Jar Key Lime Parfaits.


Honey Ricotta with Strawberries

Makes: 4 servings
Prep time: 10 minutes

1 cup part-skim ricotta cheese
2 tablespoons honey
¼ cup unsalted cashews, chopped
3 cups strawberries, halves

1. In a small bowl, mix the ricotta, honey, and cashews.
2. Place ¼ cup of the ricotta combination and ¾ cup strawberries in each of 4 resealable containers.

Nutrition information (per serving): Calories: 201; Fat: 9g; Saturated Fat: 4g; Protein: 9g; Total Carbs: 23g; Fiber: 2g; Sodium: 64 mg

Copyright Toby Amidor, The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Pre, Grab, and Go, Rockridge Press, 2017.


-Heart Farmers- Icon

If you’re keen on your dairy like me and need to pay tribute to your region’s hardworking dairy farmers, tweet or Instagram pictures of your favorite dairy meals and use the hashtags #NationalFarmersDay and #UndeniablyDairy.

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