Eating Healthy Healthy Habits Meal Prep Recipe

Healthy Habits and a Minty Dill Yogurt Sauce Recipe

In this post, I’ll talk about my recent introduction to portion control and meal prep, and I’ll also share a recipe for a Minty Dill Yogurt Sauce.

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I can’t tell you how many different diets I tried before I realized it’s just about working on better habits one step at a time. Persistence is a term that is engraved into my routine right now, with everything. I realized that if I don’t want to fall away from my healthy efforts, I can’t bite off more than I can chew. _____________________ When I quit smoking cigarettes a couple years ago, my asthma came back after YEARS of being off of an inhaler, and now I have to take it every day. That’s when I decided to become a @zumba instructor (check out my page @zumba_rabbott)I have my license, but I’m not ready to teach. I’m taking my time with this journey because this area isn’t just about me, it’s about helping others; I want to be the best I can be for my students, so I won’t teach a class until I truly feel I am ready to lead. _____________________ I really woke up to the damage I put on my body after many years of unhealthy habits, and now I’m fighting back💪 REMEMBER, it’s never too late.

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It All Started with some Sibling Advice

My older brother, Chris, just moved back to the North East after spending years in California; where he worked his way through many areas of the fitness world. I can’t even begin to list his accomplishments, and lucky for anyone in the Saratoga and Upstate New York area, he recently opened a fitness center called Evolution Strength and Performance, where you can go swing some kettlebells, get some nutrition advice, and more.

I am just beginning a nutrition program with him for my biggest, bad habit; portion control. After taking a simple survey, Chris provided me with a guide for portion control that I carry with me every day; that guide would be my hand.

Handiness at its Finest

All this time…

As you can see, the suggested portions kind of seem ridiculously small compared to what we expect when we eat out at a restaurant (you’re sure this is a side salad?).

Being a sinner of gluttony, I am constantly trying to tell myself I don’t need another slice of pizza, or I don’t need another bagel, or I don’t need more cookies; I binge, and binge, and binge. Rest assured, this advice woke me up.

Putting the Guide to the Test

The first thing I made following the guide was a yogurt bowl. I felt so satisfied after my portioned meal; it was just so, enough.

After following my portion control guide for a few days, I started to feel like I had more energy. My brother explained that eating just the right amounts helps your body work just as much as it needs to; talk about efficiency.

Endless Possibilities with Meal Prep and Portion Control

At first, the thought of putting time aside to plan what I’m going to eat the next day seemed kind of impossible, but after spending the past week playing around with some food prep, (I’ve got glass tupperware on my Christmas list ), I can’t believe the time I gained.

egg salad made with olive oil, dill, salt and pepper.

I decided to start maintaining a supply of prepared items based on the categories I need to consume every day; protein, carbs, veggies, fruit, and fats.

I am trying to avoid meat, so I’ve been loading up on beans and yogurt and eggs and tofu. I do hope to cut dairy products out eventually, but I learned that if I don’t move step by step, I’ll fall out of sync.

Over the summer, I ate a lot of meals raw, but with it being so cold, I can’t resist some good ol’ comfort food; like gluten free pasta smothered in Poblano Farm sauce.

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I was definitely feeling some #comfortfood earlier on this rainy day❤️ I had some @ancientharvest gluten free pasta and some sautéed peppers and onions ready to go from my meal-prep on Sunday, so I reheated that with some #poblanofarm sauce, then added some avocado and parsley🍝 YUM. If you follow my fitness page- @zumba_rabbott – maybe you saw the pasta bowl I made with red kidney beans and my meal prep ingredients? If not, see second picture👆 ___________________ I’ve been doing my best to maintain a meal-prep mindset, and only GOOD things are coming out of it. Now that I don’t overwork my digestive system, I have a lot more energy💪There’s truly nothing better than ENOUGH. ____________________ p.s. Speaking of comfort food, you know what would be the best thing on a rainy day in December? Eating apple cider churros with @acozykitchen; just LOOK at them😍 Swipe to see the last picture👆Tag someone you want to eat #churros with❤️

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Never Hurts to KISS- Keep It Simple Stupid

I definitely suggest keeping it simple with the base items. Tune into how you like to eat certain foods, and if there is prep involved, then go ahead and do it now, so you can just eat later.

Sautéed peppers and onions were kind of a staple in my house, and I love them with so many things, so I added that to my options for the week.

I also had a butternut squash I wanted to use up, so I sliced that up, put some olive oil salt and pepper on it, and roasted it in the oven for about 30 minutes at 425°F.

Rice is something I’m always in the mood for, so I saved myself 20 minutes of waiting by making it ahead of time.

sautéed green beans peppers and onions, roasted butternut squash, basmati rice.

With just those three items, I was able to make this…

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I love getting creative with my meal-prep items. This hearty bowl of yumminess started out with cooked rice, roasted butternut squash, and sautéed peppers onions and green beans🔪 _____________________ I reheated the rice and squash together, and then I sautéed the veggies and onion in coconut oil and chipotle pepper flakes 🌶 I wanted something creamy in my meal, so I made something similar to a tzatziki sauce; I’m just calling it Minty Dill Yogurt Sauce (swipe for the recipe). I plopped a couple spoons of the yogurt sauce on top of everything, and then I decided to add some pomegranate for color; the sweetness is nice after a bite of chipotle pepper. I drizzled some of the leftover chipotle coconut oil on top, and then added some more dill for garnish🍃 Oh, and NEVER will I EVER forget the cracked pepper. _____________________ You can only benefit from meal prep🔪 I used to be someone that said I don’t have time for it… then I realized how much time it saves.

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For protein, I was thinking of adding beans, but I wanted something creamy and rich instead, so I decided to add something with Greek yogurt for protein: Minty Dill Yogurt Sauce.

The sauce added a nice tangy compliment to the flavors in my bowl. At first, I didn’t plan on adding cucumber, but the sweetness was needed for my palate.

I am so happy to know that I can make delicious meals every day with simple items that have been prepped; from there, it’s just about adding some simple touches.

I look forward to continuing my healthy habit practice; I hope you find healthy practices that fulfill you as well.


Minty Dill Yogurt Sauce

Use it as a dip, spread it on a sandwich, smother it over pasta and veggies. 

Course Sauce
Cuisine Healthy


  • 1/4 cup yogurt
  • 1 tsp chopped dill
  • 1 tsp chopped mint
  • 1 garlic clove minced
  • 2 tsp lemon juice
  • 1 tbsp olive oil
  • 3-4 cucumber slices chopped
  • salt and pepper to taste


  1. Whisk all ingredients together, and enjoy with your favorite snacks or meals. 

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