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Meal Prep with the Pros

Meal Prep with the Pros

May 3

By Rachel Payne

Portion Control, Mindset & Meals That Support Your Goals

This month’s Meal Prep with the Pros features Bombshell Coach and IFBB Pro Jessica Dolias, who reminds us that one of the most powerful keys to nutrition success is portion control.

Learning to measure your food can be eye-opening. Whether your goal is weight loss, muscle gain, a healthier lifestyle, or stepping on stage as a competitor, using tools like a food scale, measuring cups, and measuring spoons helps build awareness around what you’re eating and how it supports your body.

Jessica emphasizes that the process is personal and goal-driven. Nutrition is not one-size-fits-all, but creating structure around your meals can help establish healthier habits, shift your mindset, and make transformation a positive experience. This approach is a big part of the Bombshell philosophy and the workshops they offer.

Spreading your food throughout the day helps provide steady fuel so you can feel and perform your best. And trading highly processed, high-sugar foods for better choices does not mean your meals have to be boring. With the right ingredients, healthy food can still be easy, satisfying, and delicious.


Try These Easy Meal Prep Ideas

HIGH FIBER BUFFALO CHICKEN WRAP

INGREDIENTS

1 high-fiber wrap
½ cup grilled or baked chicken breast
Veggies cut into strips, such as carrots, celery, cucumbers, green onions
Frank’s Hot Sauce, to taste

INSTRUCTIONS

  1. Place veggies and chicken in the wrap, add hot sauce to taste, enjoy!

Optional Add-ins

  • Coleslaw Mix
  • Mix 1/2 cup non-fat greek yogurt plus 1 tbsp Hidden Valley Ranch Dressing or lemon, ½ tsp fresh minced garlic, ½ tsp paprika

BURRITO BOWL

INGREDIENTS

½ cup ground turkey
½ cup rice
¼ cup black beans
1 tablespoon pico de gallo
1 tablespoon avocado

INSTRUCTIONS

  1. Cook rice (I like using a rice cooker to prepare rice)
  2. Saute ground turkey with garlic, and onions.
  3. Add 1 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, and 1/2 tsp of oregano
  4. Heat the black beans on the stove or in the microwave.
  5. Place rice, beans, and ground turkey in bowl.
  6. Top with pico de gallo & avocado and enjoy!

Optional add in: fresh cilantro on top

NINJA CREAMI CHOCOLATE PROTEIN ICE CREAM


For the ice cream lover, the Ninja Creami is a game changer. This countertop appliance transforms frozen bases into smooth ice cream, sorbet, gelato, milkshakes, and smoothie bowls.

INGREDIENTS

1 cup (240ml) almond milk or Fairlife Skim milk
1 scoop (30g) Chocolate Whey/Casein Blend protein powder (Casein helps with texture)
1 tbsp: Unsweetened Cocoa Powder
1-2 tsp monk fruit powdered sweetener
10 grams unflavored collagen powder

INSTRUCTIONS

Spin: Run the pint through the “Lite Ice Cream” cycle.

Blend: Use a hand blender or shaker bottle to combine all ingredients until no lumps remain.

Freeze: Pour into a Ninja Creami pint, leaving it on a level surface in the freezer for 12–24 hours.

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