How I Survived the Meal Prep Challenge

How I Survived the Meal Prep Challenge


By Toby Amidor, MS, RD

I have partnered with Dannon® Light & Fit® to help promote Light & Fit Greek Nonfat Yogurt. I have been compensated for my time commitment. However, my opinions are my own and I have not been paid to publish positive comments.

One way that I make healthy eating easier is by planning and preparing my meals in advance. Typically, I make a shopping list on Saturday, do the shopping on Sunday morning, and cook on Sunday afternoon. As I’m a working mom with three children, and play in about 4 competitive tennis leagues, I need to make sure I’m fueled properly throughout the week. When Dannon® Light & Fit® asked me to take their Meal Prep Challenge, it was right up my alley. After all, I did write The Greek Yogurt Kitchen and love Greek yogurt.

I grew up a tomboy, always playing sports with the boys and winning. In high school, I played varsity basketball being named captain and MVP of the league my senior year. I’ve always loved competitive sports, so when I had the chance improve my tennis skills and compete in USTA (United States Tennis Association) leagues, I jumped at the chance. However, with my crazy schedule between traveling, kid’s activities and tennis, I need to make sure I have snacks ready to go. Besides preparing meals over the weekend, I also prepare snacks.


After a USTA match with my tennis partner

After a USTA match with my tennis partner

The latest research shows that Americans aren’t getting their three servings of dairy every day. The 2015 Dietary Guidelines for Americans recommend increasing intake of nutrient-packed foods, like fat-free or low-fat dairy products, like yogurt. Yogurt often contains nutrients like vitamin D and calcium, and is a good source of protein.


During this meal prep challenge, I decided to rev up my yogurt consumption and be conscious of eating one yogurt every day. I picked up two 4-packs of Light & Fit® Greek Nonfat Yogurt, which contains 80 calories and 12 grams of protein per 5.3-ounce container. This way, I have one yogurt for every day of the week (plus one extra!). I also picked up strawberries, melon, and raw walnuts for my weekly toppers. I prepped the fruit and portioned my weekly supply of nuts so they are ready to go.

I not only survived the week, but accomplished my goals to achieve one yogurt every day. I am proud to be a #LightandFitRD and recommend following Dannon Light & Fit on Instagram to get more creative Meal Prep Challenge ideas from my fellow registered dietitians.


During the week, I had several tennis practices and USTA matches. When I packed for my match, I made sure I had all the essentials: my racquet, can of balls, water, tennis sneakers, and my Light & Fit® Greek Nonfat Yogurt. Greek yogurt is the fantastic pre-game snack which I eat about 30 minutes before I start playing.



  • Maggie Mungania
    Posted at 10:13h, 29 May Reply

    great commitment. Thank you this inspiring story

  • maryjane
    Posted at 04:48h, 27 June Reply

    useful information to others.

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