Rise Health Coaching by Jana
Welcome to Rise Health Coaching, the podcast dedicated to helping you create lasting health and wellness through holistic nutrition, mindful habits, and intentional lifestyle changes. Each episode dives into the connection between body, mind, and daily choices—empowering you with practical strategies for better energy, balance, and personal growth. Whether you’re looking to improve your nutrition, build sustainable habits, or elevate your overall well-being, this podcast is your guide to rising into your healthiest, most vibrant self.
Tune in and start your journey to lasting health today!
Rise Health Coaching by Jana
Episode 5: Stress Free Meal Planning & Prep
🎙 Rise Health Coaching Podcast | Episode 5: Meal Plan & Prep
Host: Jana Renner
Episode Summary:
Welcome back to the Rise Health Coaching Podcast! In this episode, host Jana Renner dives into one of the most practical tools for staying on track with your nutrition goals: meal planning and prepping. Whether you're just getting started or looking to streamline your routine, Jana shares her personal strategies, hacks, and tips to make meal prep simple, sustainable, and stress-free.
She also reflects on the kind feedback she’s received (shoutout to Shannon from the gym!) and gives an update on her personal 60-Day Challenge. Curious about the challenge? Head back to Episode 4 for the full breakdown!
What You’ll Learn in This Episode:
- Why perfection isn’t the goal when it comes to meal prep
- Jana’s personal “why” behind prepping each week
- How to shop your pantry and freezer first to save money and reduce waste
- The importance of flexible planning for real life (because, let’s face it—plans change!)
- Jana’s simple weekly batch cooking formula:
- 4 proteins
- 2 grains/carbs
- 1 big batch of roasted veggies
- Stocked staples like fruit, yogurt, and lunch meat
- Time-saving hacks like using rotisserie chickens and slow cooker meals
- How to turn batch-cooked ingredients into quick lunches, bowls, and after-school meals
- Tips to make meal prep more efficient and less overwhelming as you build your routine
Resources & Links Mentioned:
- Wild Fork – Jana’s go-to for affordable, delivered meat. https://mention-me.com/m/ol/pe1xl-jana-renner
- Follow Jana on Instagram for updates on her 60-Day Challenge and more meal prep ideas → @jana.r.renner
Connect with Jana:
- 💬 Have an idea or topic you’d like covered? Leave a comment or DM Jana!
- 💌 Don’t forget to subscribe so you never miss an episode.
- 💖 If this episode helped you, please leave a review and share it with a friend—it really supports the show!
- đź”— Linktree for all my contact information and services.
Thanks for being part of the Rise Health community. Start small, stay consistent, and keep rising!