3 Quick Meal Prep Ideas

CARE

Looking to manage your weight or stay on track? New and Existing patients, keep us current. Take the online assessment to answer a few questions to update your personalized treatment plan.

BRAIN POWER

Omega-3 fatty acids are essential fats your body needs but can’t produce on its own. They support heart health, reduce inflammation, boost brain function, and help maintain healthy skin, joints, and vision. Getting enough omega-3s from foods like fish, chia seeds, or supplements is key to overall wellness.

SUPPLEMENTS

A new way to relax your body. Glutamine is an amino acid that supports muscle recovery, gut health, and immune function. It helps repair tissue, reduces muscle soreness after exercise, and maintains a healthy digestive tract. It’s especially beneficial during stress, illness, or intense physical activity.

Go to: www.innovativemenshealth.com to start your supplements today.

Vitamin case

Pill Dispenser

FOOD

Too tired to cook on weeknights? Make life easier with so many choices and various food. For weight loss meal prep with long fridge life, focus on these foods:

• Lean proteins: Chicken breast, turkey, tofu, boiled eggs (last 3–4 days)

• Vegetables: Carrots, broccoli, bell peppers, kale, cabbage (stay fresh 5–7 days)

• Whole grains: Brown rice, quinoa, farro (last up to a week cooked)

• Legumes: Lentils, chickpeas, black beans (keep 5–7 days cooked)

• Healthy fats: Avocados (add fresh), hummus, olives, nuts (store well)

Pick 3 and store meals in the refrigerator in airtight containers and label by date to stay on track.

Bento Containers

Glass Containers

MOVE 

Try Shadow Boxing as cardio exercise to 1) Burn insane calories, You can torch 500–800+ calories per hour, *especially with bag work or sparring. 2)Heart rate stays high, between punching combos, footwork, and ducking—we’re talking full-on heart-pumping action.

3) It’s HIIT without the boredom, Fast bursts of power + short rest = high-intensity interval training (aka cardio gold). 4) Builds endurance, The more rounds you go, the stronger your lungs and heart get. 5) Stress relief on 10: You’re literally punching your problems away.

Freestanding Punching Bag