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Friday, June 21, 2024

How To Meal Prep For Weight Loss

What number of instances have you ever put your self on a weight loss program? Too many to depend? Yeah, me too.

Calorie restrictions are terrible!

Watching everybody else eat a full meal (and perhaps dessert) whilst you attempt to starve a number of kilos off your waistline is just not what any of us wish to do.

And in spite of everything that, these kilos have a tendency to search out their method again.

So… what’s completely different about meal prep for weight reduction? 

Under you’ll learn to shed extra pounds by means of wholesome meal prep. We’re speaking a couple of FULL stomach of meals that tastes nice, is conveniently able to eat once you want it, and helps you feel and look your greatest.

This newbie’s information to meal prep for weight reduction will take you step-by-step to perform your weight reduction targets. And also you’ll uncover simply how life-changing wholesome meal prep could be. If that sounds dramatic, simply know that I was precisely the place you at the moment are, and these are the steps I took to alter my very own life in a really dramatic method!

You are able to do this. And it’s SO price it.


Meal prep, or meal preparation, is just making ready an ingredient or full meal earlier than you propose to eat it. This could possibly be making a meal a day forward, prepping a whole week of meals over the weekend, or loading up your freezer with dozens of meals.


There are numerous advantages of meal prepping, together with saving money and time. However for you, these are only a good bonus. You’re right here for the confirmed well being and weight-loss advantages that embody: 

  • Portion management
  • Curbing cravings
  • Eliminating last-minute junk meals grabs
  • Handy nutrient-dense meals 

And, most significantly, making a sustainable and satisfying wholesome way of life.


Meal prepping alone might provide the advantages it is advisable to shed extra pounds. If portion management and eliminating temptations is all you want, this could possibly be a straightforward step to get you there. Prepping all, and even a few of your meals, forward of time makes it simpler to handle your weight loss program. However for many of us, meal prepping additionally helps us make obligatory modifications to WHAT we’re consuming, not simply WHEN we’re cooking. If solely meal-prepping a batch of cookies did the trick, proper?  So, when you’re actually trying to pack a punch in your weightloss targets, reap the benefits of each ingredient of meal prepping, together with discovering wholesome meal prep recipes. 

Additionally, I’m not a physician. Your well being historical past and calorie wants are vital subjects to debate along with your physician as you start a weight reduction journey. The knowledge under will empower you to make good choices within the kitchen, however ought to by no means be thought-about medical recommendation. Discuss to your physician as you apply these concepts for weight reduction.


There are such a lot of completely different weight loss program plans on the market able to let you know when it is best to eat or to prescribe you a calorie depend. Whether or not you wish to experiment with one thing like intermittent fasting or calorie reductions, once more, a dietician is one of the best individual to assist information you thru your particular well being wants and physique kind. However I don’t must attend medical college to let you know that no matter when or how a lot you eat, we’re capturing for a rise in vegatables and fruits, fiber, and wholesome proteins. A weight reduction meal will probably be low carb, avoiding easy carbs and sugars. 

So, when you like your three sq. meals a day or six small meals, capturing for a non-processed meal loaded with veggies is the best way to go. For a tough concept of energy: to maintain your present weight, common suggestions are 2,000 energy a day for ladies and a pair of,500 energy for males. So, you’d possible must eat under these numbers for weight reduction (typically 1,200-1,700 energy a day). The web is filled with useful calorie calculators to refine these numbers primarily based in your age and exercise stage. 

Keep in mind, fewer energy don’t imply it is advisable to go hungry. Consuming the best meals will assist you get this quantity down whereas nonetheless feeling glad. So, whereas understanding the function of energy in your weight reduction efforts is vital, it’s most vital that you just concentrate on making modifications to your weight loss program that foster a very good relationship with meals and that you just’ll have the ability to maintain long run. You wish to keep away from any yo-yo diets the place you push your self too far or too quick after which quit. Take child steps in making higher consuming decisions, and also you’ll discover you acquire momentum over time and really feel a lot happier sustaining your efforts.


Each wholesome meal prep concept wants a plan. If planning isn’t your factor, don’t fear, it is a lot simpler than it sounds. And upon getting a plan, you need to use it time and again. Begin small and easy. Don’t overwhelm your self proper from the get-go or you could quit earlier than you’ve even began. Meal plans are simple to construct on over time, so keep in mind that the purpose is making scrumptious meals which can be handy. Observe these easy steps begin.

The best way to make a meal plan:

1. Write out a fundamental meal prep menu. 

You possibly can embody breakfast, lunch, dinner, snacks, and even treats. Can I say this sufficient instances: KEEP IT SIMPLE. Whilst you’re attempting to get the grasp of prepping, repeating meals all through the week and specializing in recipes that you just’re already comfy cooking is an efficient method to begin. You possibly can pull out the chef hat in a number of months once you’re a grasp meal prepper!

2. Make a buying checklist.

After peeking within the fridge, freezer, and pantry, write out a listing of the whole lot it is advisable to seize from the shop. This is among the advantages of meal prepping – you’ll save time avoiding mid-week grocery runs by hitting the shop as soon as for the whole lot you want.

3.  Hit the shop to spherical up these elements.

Should you’re good with cut price buying, you possibly can strategically store for one of the best offers to economize, particularly when you’re bulk cooking a single ingredient all through your week.

4. Plan a handy time to cook dinner.

That is the place making meals forward of time actually advantages folks with busy schedules. By choosing one of the best day or two for meal prepping, you keep away from cooking on these busy mornings or evenings once you simply don’t have the time. And though you’re cooking numerous meals directly, this doesn’t must be an all-day occasion. Attempt to restrict your meal prep efforts to an hour or two so that you don’t burn out. Batch cooking a single meal prep recipe may help maintain your total prep time down.


As a common information, when trying to find a recipe for weight reduction, search for meal concepts that vary from 300 to 500 energy every. A wholesome snack ought to be round 100 energy. Once more, don’t let calorie counting overwhelm you, and these calorie suggestions are simply benchmark targets to make use of as a information. So, earlier than you get misplaced within the numbers, concentrate on veggies and lean proteins first, and maintain the method simple and easy. 

For these monitoring the numbers, right here’s a pattern of what this would possibly appear to be:

Whole energy: 1365 energy

And you’ll prep all of those meals at the start of the week!

You possibly can have a full menu and a full abdomen at a low-calorie depend. All of it comes all the way down to selecting the best meals and discovering what works for you. Should you really feel such as you’re ravenous, change the menu! Weight reduction doesn’t occur in in the future, so making a plan that will probably be satisfying over time is what’s going to assist you attain your targets.

Menu suggestions for weight reduction meal preps:

  1. Embrace wholesome fats, protein, and fiber in each meal and snack. This mix will make sure you really feel full longer whereas getting the vitamins your physique wants.
  2. Whereas making the whole lot at residence helps you management elements and keep away from pre-processed meals, not each pre-made merchandise is your enemy. Search for snacks like whole-grain crackers, greek yogurt, and hummus that would make life simpler as you meal prep.
  3. Should you discover a meal prep concept that basically works for you, use it as typically as you possibly can with out getting sick of it. Most of us are advantageous with a repeat meal all through the week. So, concentrate on being sensible over being inventive.
  4. Not all gadgets should be recent. Whereas recent meals looks as if the gold normal, supplementing your grocery checklist with some canned or frozen gadgets could be a good suggestion as nicely. It’s good to have some frozen veggies readily available. And it’s not all the time simple to make use of up recent produce earlier than it spoils. Frozen and canned fruits and veggies can be cheaper. 
  5. Search for alternatives to modify an merchandise out for one thing more healthy. For instance, use brown rice or cauliflower rice as an alternative of white rice. And use complete grain noodles, spaghetti squash, or zucchini noodles as an alternative of white noodles.
  6. Should you want some additional assist drafting a meal plan, search the web without spending a dime meal planners. These templates may give you a head begin when you’re new to menu planning.
  7. Should you’ve received instruments like an air fryer or prompt pot, search for recipes that put these to good use. Instruments like these could make meal prepping even simpler for you.

Meals to eat and a wholesome meal prep buying checklist

Whereas we love how handy meal prep is, greater than comfort, we’re going for a well-balanced, nutritious diet. So, it’s time to get selective about what we purchase and eat. This consists of consuming a wide range of greens and fruits, beans, wholesome proteins, complete grains, nuts and seeds, and wholesome fat.

As you create your buying checklist, take a second to evaluation the gadgets for a fast well being test. In case your checklist doesn’t embody a very good mixture of some of these meals, you could want to regulate your menu.

Buying checklist instance:

  • Non-starchy greens – bell pepper, spinach, lettuce, onion, zucchini, inexperienced beans
  • Starchy greens – potatoes, candy potatoes, spaghetti squash
  • Fruits – bananas, strawberries, apples, blueberries, pineapple
  • Frozen fruits and veggies – mango, peaches, broccoli, spinach
  • Beans – black beans, lentils, chickpeas
  • Grains – oatmeal, quinoa, brown rice, complete grain pasta, sprouted-grain bread
  • Proteins – rooster breast, eggs, tilapia, canned tuna, floor turkey 
  • Dairy and dairy substitutes: milk, unsweetened almond milk, Greek yogurt
  • Pantry/condiments: garlic, rooster broth, Italian seasoning, Inexperienced Goddess dressing, sea salt
  • Nuts and seeds – chia seeds, nut butter, almonds
  • Wholesome fat – avocado oil or olive oil, hummus, avocados
  • Different/snacks – espresso, popcorn, protein bars, darkish chocolate chips

Your buying checklist ought to match your private meals preferences and can change weekly with a brand new menu, however this offers you an concept of what one week’s meal prep grocery run would possibly appear to be. 

Meals to keep away from whereas meal prepping for weight reduction

Any time you begin a brand new weight loss program by imposing meals restrictions on your self, you’re prone to begin craving that meals and may even develop a destructive relationship with meals or your new weight loss program plan. You already know that slicing again on sweets, soda, quick meals, and processed meals is vital for a nutritious diet. However as an alternative of specializing in the “don’ts,” as an alternative attempt to fill your life with simply accessible wholesome choices. It is a big purpose why meal prep is so helpful to weight reduction targets. Merely having wholesome choices readily available when these cravings hit makes an enormous distinction in your skill to decide on more healthy meals. 

Once more, take child steps in substituting one unhealthy selection for a wholesome selection. Don’t go so quick in utterly altering your weight loss program that you just quit rapidly. You’ll discover that your physique and style buds begin to crave more healthy meals over time. This isn’t a crash weight loss program, so be affected person along with your physique and weight reduction journey. Keep in mind that you’re on this for long-term wins, not the fast yo-yo weight loss program success and rebound.


How lengthy can you retain meal prep within the fridge?

Most meals can final 3-5 days within the fridge if saved accurately. Since this doesn’t get you thru the whole week, listed below are a number of methods to prep a full week of meals:

  • Prep elements however maintain them separate. Some meals spoil quicker when mixed, so by prepping the entire parts of a meal, you have got what it is advisable to put it collectively rapidly however by ready till mealtime to assemble it could last more.
  • Freeze meals for longer shelf life.
  • Break meal prep into two days every week. Many individuals prep on Sundays and Wednesdays to maintain meal prep time brief and to have meals for a whole week.
  • Be taught which elements or meals last more earlier than spoiling and plan your menu with these in thoughts.

Are you able to freeze meal prep meals?

Sure! It is a nice method to ensure you all the time have wholesome meals readily available. If saved accurately, meals can last as long as two months or longer. Bulk-cooking your favourite meal and freezing half of it is among the best methods to start out meal prepping.

What meal prep container do you have to use?

You’ll wish to have a wide range of containers readily available when you meal prep frequently. Listed here are a number of to contemplate:

  • Freezer-friendly containers, when you select to prep for the freezer. 
  • Particular person meal containers for portioned meals.
  • Bigger containers for bulk cooking and prepped elements.

Think about whether or not you’ll must reheat an merchandise and whether or not you want an insulated lunchbox or ice packs for consuming on the go. 

In fact, right here’s my private favourite meal prep container


That’s it, of us – you already know the whole lot it is advisable to leap in and provides this a attempt! Meal prepping is an unimaginable software to convey handy, wholesome consuming into your life. And your private weight reduction targets are utterly achievable by means of meal prepping. 

Whether or not you depend your energy, eat solely vegan recipes, eat the identical three meals day-after-day for a month, or refuse to surrender your favourite dessert – you do you! Meal prepping is a versatile method to suit your private targets in a mode that works for you.

In the end, you’re on the lookout for scrumptious, nutritious, and filling meals to pack your fridge and freezer with, so decide meals that you just’ll get pleasure from.

Listed here are some recipes to get you began. 

Meal prep recipes for weight reduction

Breakfast meal prep

Lunch meal prep

Dinner meal prep

Snack meal prep

Discover extra meal prep recipes right here

Blissful cooking!


Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome dwelling is actually a lifelong journey, primarily received by having a well-balanced weight loss program and having fun with sufficient train.

By experimenting within the kitchen and overtly sharing my meals, I realized that wholesome consuming is hardly boring and that by making a number of changes, I might design a weight loss program that would assist me obtain my private health targets. Our our bodies are constructed within the kitchen and sculpted within the gymnasium.

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