📥 Want to create your own Sudoku Meal Prep?

I've prepared a free guide where you'll find the complete method, different marinades, and recipes so you can organize your meals, create new combinations, and make healthy eating much easier. 👉 Download it here: https://bit.ly/akformguiasudoku

🛒 Haven't seen Part 1? Join me on my grocery shopping trip and discover how I choose the foods for my weekly Meal Prep: Así es mi carrito de Costco para Meal Prep...

💪 Learn to eat well forever with my guides: https://bit.ly/akarmatubundleyt

🔔 Click here to continue learning about hormones, metabolism, and health: https://bit.ly/aksubscription

🍽️ Want to prepare all your meals for the week without eating the same thing every day?

In this video, I'll show you my Sudoku Meal Prep method, a simple way to combine proteins, carbohydrates, and vegetables to create a variety of healthy, high-protein, and flavorful meals.

I'm Dr. Ana María Kausel, an endocrinologist specializing in metabolism, perimenopause, and menopause. One of the things I emphasize most to my patients is that if we want to lose fat, gain muscle mass, or improve our body recomposition, learning how to eat and cook at home can make a huge difference.

In this video, I'll show you how I prepare different meals for the entire week in just a few hours using a very simple formula: 3 proteins + 3 carbohydrates + 3 vegetables, which we can then combine in different ways to keep meal prep from getting boring.

And we'll talk about something fundamental when you're trying to lose weight or belly fat: you can be eating healthy foods and still consume more calories than you need. That's why I'm explaining how to identify hidden fats, choose leaner proteins, control your oil intake, and structure your meals according to your macronutrient needs.

🥣 Recipes and marinades from the video

🇬🇷 Greek-style chicken
Marinate the chicken breast with approximately 3 tablespoons of Greek yogurt, 3 cloves of garlic, lemon zest and juice, salt, pepper, and a little olive oil or avocado. Let it marinate for at least 30 minutes—or overnight to intensify the flavor—and cook it in an air fryer, oven, grill, or skillet.

🇲🇽 Mexican-style chicken
The salsa includes tomatillos, poblano peppers, onion, tomato, and garlic. Blend the ingredients and cook with the chicken breast until tender and easily shredded. You can serve it with rice, sweet potato, beans, tortillas, or vegetables.

🥢 Asian-Style Turkey
For the sauce, we use soy sauce, ginger, rice vinegar, a touch of sesame oil, sriracha, and monk fruit to give it that perfect balance of salty, sweet, and spicy. You can use this same base with turkey, chicken, or lean beef.

🌶️ Greek Yogurt and Sriracha Dip
Mix Greek yogurt with sriracha and a little monk fruit to taste. You can also add a few drops of lemon juice. It's perfect to accompany the Asian bowl.

🥑 Creamy Avocado and Greek Yogurt Dip
For this dip, use 1 cup of Greek yogurt, ½ avocado, ¼ cup of fresh cilantro (or to taste), 1 crushed garlic clove, the juice of ½ lemon, ½ teaspoon of olive oil, salt, and pepper to taste. Blend everything in a food processor until smooth and creamy. It's perfect to pair with Mexican chicken, Greek chicken, potatoes, sweet potatoes, vegetables, or any of your bowls.

Because meal prep for fat loss or muscle gain doesn't mean eating bland chicken every day. With a little planning, you can have delicious, varied, high-protein meals tailored to your goals.

Tell me in the comments: Which Sudoku Meal Prep combination would you try first?

Dr. Ana María Kausel is an endocrinologist specializing in women's hormonal health. Board-certified by the U.S. Boards of Internal Medicine and Endocrinology & Metabolism, she holds medical licenses in seven states. Born in Colombia and trained in the U.S., she currently leads Anzara Health, a virtual practice in eight states focused on supporting women through perimenopause, menopause, and metabolic health. Its mission is to provide science-based information, demystify hormonal health, and empower women to feel their best at every stage of life.

👉 Subscribe and turn on notifications 🔔 and join me on this journey of transformation and knowledge.

📌 Follow me on Instagram for more content: @dranakausel and @anzarahealth

📱 Follow me on TikTok: @dranakausel

💬 Leave your questions or experiences in the comments.

#MealPrep #WeeklyMealPrep #HealthyRecipes #HighProteinRecipes #HighProtein #Protein #GainMuscle #LoseFat #LoseWeight #BodyRecomposition #Macronutrients #CalorieDeficit #EatHealthy #HealthyEating #Metabolism #MetabolicHealth #Perimenopause #Menopause #Endocrinology #DrAnaKausel