Prioritizing High-Protein Meals On-The-Go

 

Host: Ali Novitsky, MD

Introduction

In this episode, Ali Novitsky, MD, returns after an adventurous summer of travel with her family, journeying from Greece to Portland and Banff. She shares insights on maintaining body composition through high-protein meals during her travels.

Travel Recap

The Novitsky family began their summer exploring Greece’s stunning landscapes and culture. They caught an Olivia Rodrigo concert in Portland, a treat for her daughters who are music enthusiasts, and later explored the breathtaking scenery of Banff, Canada, including Lake Louise and the Northern Lights. Her husband Mark, host of The Boatcast podcast and a talented photographer, captured remarkable photos along the way.

Episode Focus: High Protein Meal Ideas

Dr. Ali discusses how she maintained her muscle mass and body fat percentage with high-protein meals despite two months of travel.

Key Points Discussed

Strength Training Without Equipment:

Dr. Ali maintained her muscle mass by engaging in equipment-free strength training three times weekly.

Dietary Recommendations:

She indulged in some treats but prioritized protein intake to sustain her body composition.

High Protein Meal Ideas:

• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="1">Breakfast: Options include overnight oats with Greek yogurt, hard-boiled eggs, turkey bacon, tempeh, Bare Bells protein bars, and Starbucks egg white bites.
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="2">Lunch: A protein-first approach with ingredients like grilled chicken, ground beef, tempeh, tofu, and hard-boiled eggs, offering five high-protein lunch ideas.
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="3">Snacks: Mini meals such as protein shakes, smoothies, and chicken salad, with vegetarian choices like tofu or tempeh salad.
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="4">Dinner: Reiterate lunch ideas, focusing on protein-rich appetizers and main courses when dining out, with vegetarian entrées supplemented by preferred proteins.

Practical Tips:

• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="1">Keep protein sources prepped in the fridge.
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="2">Incorporate leftovers creatively into new meals.
• ol]:!pt-0 [&>ol]:!pb-0 [&>ul]:!pt-0 [&>ul]:!pb-0" value="3">Emphasize whole foods for better digestion and health.

Special Offer: Nutrition Training Program for Healthcare Professionals/Coaches

Dr. Ali announces an eight-week intensive nutrition training program with a year-long support system, suitable for healthcare professionals, coaches, and anyone interested in metabolic health. The program includes live weekly calls, workout samples, emotional eating training, and body composition training, offering 48 CME credits for physicians. For more details, visit The Fit Collective Nutrition Training or the show notes link.

Conclusion

Dr. Ali hopes these high-protein meal ideas inspire listeners to maintain their nutrition goals, whether at home or on the go. She closes the episode with a reminder to take care and stay healthy until next

Timestamps

00:00:02 - Introduction and Travel Recap
00:02:34 - High-Protein Meal Ideas Overview
00:03:29 - Maintaining Nutrition While Traveling
00:05:04 - Strength Training Without Equipment
00:05:27 - Dietary Recommendations During Travel
00:08:17 - High-Protein Breakfast Ideas
00:14:09 - High-Protein Lunch Ideas
00:18:04 - High-Protein Snack Ideas
00:19:49 - High-Protein Dinner Ideas
00:22:10 - Vegetarian and Vegan Protein Options
00:23:14 - Nutrition Training Program Overview
00:25:11 - Program Details and Benefits
00:26:03 - Conclusion and Sign-Off

Resources

The Muscles & Mindset Program - 12 months for only $199! Enroll TODAY.

Nutrition Training Program for Healthcare Providers is enrolling now! You can learn more HERE.

Dr. Ali's Advanced Strength Training program is now available for exercises at a higher level. See the details HERE.

Optimal GLP-1 Weight Loss Program - next program starts November, 2024. 
Learn more and join the waitlist HERE.

Transform® 9.0 enrollment is now open! Get started with your bonus content today. Learn more HERE.

Follow Dr. Ali Novitsky on TikTok | Facebook | Instagram | YouTube

Subscribe to The Muscles and Mindset Podcast on Spotify | Apple Podcasts

*Ali Novitsky MD, this podcast, and podcast write-up are NOT providing medical advice. We do not recommend you start any exercise program without first consulting with your doctor!*