Understanding Natural Selection Meal Prep
As interest in healthy, sustainable eating continues to grow, a new trend called "natural selection meal prep" is emerging. This approach involves choosing ingredients and planning meals based on the idea of eating foods well-suited to human nutritional needs and digestive capabilities.
The Problems with Modern Diets
Many experts argue that modern industrialized diets, full of processed foods, are partly to blame for the rise of issues like obesity, diabetes, heart disease, and autoimmune disorders. Processed ingredients like refined grains, vegetable oils, artificial sweeteners and chemical additives can cause inflammation and other problems in the body.
Additionally, produce grown for supermarket shelves is often less nutrient-dense due to depleted soils. Animals raised in factory farm environments rather than on pasture do not produce as nutritious meat.
This means the typical modern diet often lacks vitamins, minerals, fiber, healthy fats and other compounds needed for optimal health.
Return to Ancestral Nutrition Wisdom
The natural selection meal prep trend seeks to remedy the issues with industrialized diets by returning to a more ancestral way of eating. That means choosing foods that human bodies evolved eating over thousands of years, before modern food processing existed.
By eating vegetables, fruits, nuts, seeds, eggs, meat and seafood prepared simply without artificial additives, many people find their health improves. They tap into ancient nutritional wisdom innate to our species.
Choosing Nutrient-Dense Whole Foods
When meal prepping the natural selection way, the focus is on choosing nutrient-dense whole foods our ancestors ate. That translates to plenty of produce, particularly leafy greens, bright vegetables and antioxidant-rich berries.
Pasture-raised meat and eggs from chickens allowed to roam outside make healthy additions. Wild caught seafood tends to provide more omega-3 fatty acids than farmed fish. Tree nuts and seeds pack satisfying protein, fiber and essential fats.
Foods to Limit or Avoid
On the other hand, natural selection meal preppers limit or avoid processed grain products, sweets, vegetable oils and factory farmed meat. While small amounts of whole grains like quinoa or homemade baked goods can fit into an ancestral-based diet, large amounts of processed grains tend to cause blood sugar spikes.
Ultra-processed snack foods and desserts with chemicals and artificial sweeteners likewise encourage overeating and inflammation. Vegetable oils such as soy, corn and canola oil oxidize easily during high heat cooking, generating free radicals.
Choosing easy to digest foods tailored to human biology can help readers avoid these common pitfalls of industrial eating. Meal prepping makes sticking to this natural diet convenient and sustainable.
Benefits of Natural Selection Meal Prep
Preparing nutrient-balanced, ancestral-inspired meals ahead of time offers many advantages for health and wellness. Here are some of the top reasons to give this modern take on old world eating a try.
Better Nutrition Without Additives
As discussed above, focusing meal prep on produce, pastured animal foods and wild caught seafood ensures better nutrition than typical processed diets. Avoiding factory farmed meat, artificial additives and overly refined foods reduces exposure to hormones, pesticides and proinflammatory compounds.
Without weird chemicals or additives, natural selection meal prep relies on foods inherent flavors. Preparing dishes simply by roasting, baking, sauting or grilling allows the quality of fresh ingredients to shine.
Convenience and Portability
Getting healthy, home-cooked meals on the table every night can feel daunting for busy people. Natural selection meal prep takes the struggle out of good eating by dedicating one day a week to pre-making dishes.
Having ready-to-grab containers filled with nutritious eats makes it easy to stick to clean eating goals despite a packed schedule. Meals prepped at home can be easily carried to work or school.
Cost Effective Nutrition
Many assume that eating healthy whole foods costs more money, especially on a tight time budget. However, meal prepping lets you buy ingredients in bulk during a single grocery trip. Portioning dishes out into batches makes the volume of food last longer.
Further savings come from not needing to order takeout or fast food when home cooking falls through the cracks during busy weeks. Better health from a nutrient-dense diet can also reduce medical expenses down the line.
Supports Sustainable Food Systems
Following an ancestral-inspired diet based on plants and animals naturally supports more eco-friendly agriculture. Choosing grass-fed beef, free range poultry and organic produce helps reduce pollution from industrial feedlot farming.
Buying from local farms and fisheries when possible reduces the oil and resources needed to transport food across countries and continents. Overall, natural selection meal prep helps vote for sustainable food with your wallet.
Where to Start with Natural Selection Meal Prep
Curious to give naturally selected, ancestral eating a try through meal prep? Implementing any new nutrition plan feels most manageable taken step-by-step over time. Here is an easy roadmap to get started.
Focus on Adding in Healthy Foods First
When first dabbling in natural selection meal prep, focus more on increasing servings of fresh produce, grass-fed meat and wild caught seafood rather than restricting off-limits items. This prevents feelings of deprivation or an overly complicated overhaul.
For example, aim to fill half your plate with non-starchy veggies at lunch and dinner. Choose fruit or nuts for snacks rather than processed crackers or cereal. Once adding in more greens, vegetables, berries and clean proteins feels sustainable as a habit, then eliminate problematic foods.
Batch Cook Meals on Prep Day
To streamline getting ancestral-style meals on the table every weeknight, dedicate 60 to 90 minutes on the weekend for meal prep. On Sunday afternoons for instance, pick 2 to 3 dinner recipes to batch cook.
Some simple dishes that keep well include roasted vegetables and chicken, Tex-Mex lettuce wraps or veggie stir fry. Portion out servings into individual containers to grab and go for instant lunches or dinners all week.
Plan Snacks Ahead Too
In addition to prepping main meals in advance, have healthy snacks like hard boiled eggs, berries, nuts and baby carrots washed, portioned and ready to eat for the week ahead. This prevents vending machine or convenience store runs when hunger hits.
Stocking your workspace, car or bag with pre-portioned natural selection-approved snacks makes clean eating effortless regardless of busy schedules and long days.
Sample Weekly Meal Plan and Grocery List
Finding harmony between old world food wisdom and modern busy lifestyles just takes a little planning. Use this sample weekly meal plan and correlating grocery list as a guide to kickstart your natural selection meal prep.
Weekly Meal Plan
Breakfast: Veggie Egg Muffins, Berries, Nut Butter Toast
Lunch: Mason Jar Salads, Carrots and Hummus, Apple Slices
Dinner: Sheet Pan Fajitas, Shrimp Lettuce Wraps, Veggie Stir Fry with Quinoa
Snacks: Hard Boiled Eggs, Celery with Almond Butter, Fresh Salsa and Chips, Trail Mix
Grocery Shopping List
- Spinach
- Mixed Salad Greens
- Bell Peppers
- Broccoli Florets
- Carrots
- Mushrooms
- Onion
- Garlic
- Eggs
- Chicken Breasts
- Flank Steak
- Shrimp
- Quinoa
- Berries
FAQs
What foods should I eat for natural selection meal prep?
Focus on vegetables, fruit, eggs, meat, seafood and some nuts and seeds. Choose grass-fed meats, wild-caught seafood and organically grown produce whenever possible. Limit processed grains and factory farmed animals.
How is natural selection meal prep different from other clean eating plans?
Natural selection meal prep is based on choosing foods suited to human ancestral nutrition and digestive needs. The focus is on whole, minimally processed real foods over anything artificial.
Is this type of meal prep more expensive?
While quality animal products and organic produce can cost more, bulk buying and batch cooking helps cut meal costs. Also, eating nourishing foods tailored for your body prevents health issues down the road.
How much time does natural selection meal prep take?
Set aside 60-90 minutes per week for grocery shopping and meal prep tasks. Doing this upfront streamlines throwing together quick, healthy meals all week long.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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