How To Meal Prep For Weight Loss


What number of occasions have you ever put your self on a food plan? Too many to rely? Yeah, me too.

Calorie restrictions are terrible!

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

And in any case that, these kilos have a tendency to search out their means again.

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

Under you’ll discover ways to drop extra pounds by wholesome meal prep. We’re speaking a couple of FULL stomach of meals that tastes nice, is conveniently able to eat if 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 objectives. And also you’ll uncover simply how life-changing wholesome meal prep will 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 vary my very own life in a really dramatic means!

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


Meal prep, or meal preparation, is solely 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 various 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 embrace: 

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

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


Meal prepping alone might provide the advantages you have to drop 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 food plan. However for many of us, meal prepping additionally helps us make vital 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, for those who’re actually seeking to pack a punch in your weightloss objectives, benefit from each component of meal prepping, together with discovering wholesome meal prep recipes. 

Additionally, I’m not a health care provider. Your well being historical past and calorie wants are essential matters to debate along with your physician as you start a weight reduction journey. The knowledge beneath will empower you to make good selections within the kitchen, however ought to by no means be thought of medical recommendation. Discuss to your physician as you apply these concepts for weight reduction.


There are such a lot of totally different food plan plans on the market able to inform you when it’s best to eat or to prescribe you a calorie rely. 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 have to attend medical college to inform you that no matter when or how a lot you eat, we’re taking pictures for a rise in vegatables and fruits, fiber, and wholesome proteins. A weight reduction meal will likely be low carb, avoiding easy carbs and sugars. 

So, for those who like your three sq. meals a day or six small meals, taking pictures for a non-processed meal loaded with veggies is the best way to go. For a tough thought of energy: to maintain your present weight, common suggestions are 2,000 energy a day for girls and a couple of,500 energy for males. So, you’d possible have to eat beneath these numbers for weight reduction (typically 1,200-1,700 energy a day). The web is stuffed with useful calorie calculators to refine these numbers based mostly in your age and exercise stage. 

Bear in mind, fewer energy don’t imply you have to go hungry. Consuming the suitable meals will provide help to get this quantity down whereas nonetheless feeling happy. So, whereas understanding the position of energy in your weight reduction efforts is essential, it’s most essential that you simply concentrate on making modifications to your food plan that foster an excellent relationship with meals and that you simply’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 surrender. 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 thought wants a plan. If planning isn’t your factor, don’t fear, it is a lot simpler than it sounds. And after you have a plan, you need to use it many times. Begin small and easy. Don’t overwhelm your self proper from the get-go or you might surrender earlier than you’ve even began. Meal plans are simple to construct on over time, so do not forget that the purpose is making scrumptious meals which can be handy. Comply with these easy steps begin.

Tips on how to make a meal plan:

1. Write out a primary meal prep menu. 

You’ll be able to embrace breakfast, lunch, dinner, snacks, and even treats. Can I say this sufficient occasions: KEEP IT SIMPLE. When you’re making an attempt to get the grasp of prepping, repeating meals all through the week and specializing in recipes that you simply’re already comfy cooking is an efficient solution to begin. You’ll be able to pull out the chef hat in just a few months if you’re a grasp meal prepper!

2. Make a procuring record.

After peeking within the fridge, freezer, and pantry, write out an inventory of the whole lot you have to seize from the shop. This is likely one of 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 components.

In the event you’re good with cut price procuring, you possibly can strategically store for one of the best offers to save cash, particularly for those who’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 if you simply don’t have the time. And despite the fact that you’re cooking a lot of 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 can assist preserve your total prep time down.


As a common information, when looking for 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 preserve the method simple and easy. 

For these monitoring the numbers, right here’s a pattern of what this may seem like:

Complete energy: 1365 energy

And you may prep all of those meals in the beginning of the week!

You’ll be able to have a full menu and a full abdomen at a low-calorie rely. All of it comes all the way down to selecting the best meals and discovering what works for you. In the event 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 likely be pleasurable over time is what is going to provide help to attain your objectives.

Menu ideas 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 dwelling helps you management components 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 might make life simpler as you meal prep.
  3. In the event you discover a meal prep thought that actually works for you, use it as typically as you possibly can with out getting sick of it. Most of us are tremendous with a repeat meal all through the week. So, concentrate on being sensible over being inventive.
  4. Not all objects must be contemporary. Whereas contemporary meals looks like the gold normal, supplementing your grocery record with some canned or frozen objects will be a good suggestion as nicely. It’s good to have some frozen veggies available. And it’s not at all times simple to make use of up contemporary produce earlier than it spoils. Frozen and canned fruits and veggies will also 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 a substitute of white rice. And use complete grain noodles, spaghetti squash, or zucchini noodles as a substitute of white noodles.
  6. In the event you want some further assist drafting a meal plan, search the web free of charge meal planners. These templates can provide you a head begin for those who’re new to menu planning.
  7. In the event you’ve bought instruments like an air fryer or instantaneous 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 procuring record

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 procuring record, take a second to overview the objects for a fast well being examine. In case your record doesn’t embrace an excellent mixture of a majority of these meals, you might want to regulate your menu.

Purchasing record 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 – hen breast, eggs, tilapia, canned tuna, floor turkey 
  • Dairy and dairy substitutes: milk, unsweetened almond milk, Greek yogurt
  • Pantry/condiments: garlic, hen 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 procuring record ought to match your private meals preferences and can change weekly with a brand new menu, however this provides you an thought of what one week’s meal prep grocery run may seem like. 

Meals to keep away from whereas meal prepping for weight reduction

Any time you begin a brand new food plan by imposing meals restrictions on your self, you’re more likely to begin craving that meals and might even develop a destructive relationship with meals or your new food plan plan. You already know that chopping again on sweets, soda, quick meals, and processed meals is essential for a nutritious diet. However as a substitute of specializing in the “don’ts,” as a substitute attempt to fill your life with simply accessible wholesome choices. It is a big cause why meal prep is so useful to weight reduction objectives. Merely having wholesome choices available when these cravings hit makes a giant distinction in your potential to decide on more healthy meals. 

Once more, take child steps in substituting one unhealthy alternative for a wholesome alternative. Don’t go so quick in fully altering your food plan that you simply surrender shortly. You’ll discover that your physique and style buds begin to crave more healthy meals over time. This isn’t a crash food plan, 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 short yo-yo food plan 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 appropriately. Since this doesn’t get you thru the complete week, listed here are just a few methods to prep a full week of meals:

  • Prep components however preserve them separate. Some meals spoil sooner when mixed, so by prepping the entire parts of a meal, you could have what you have to put it collectively shortly however by ready till mealtime to assemble it might 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 quick and to have meals for a whole week.
  • Be taught which components 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 solution to be sure you at all times have wholesome meals available. If saved appropriately, meals can last as long as two months or longer. Bulk-cooking your favourite meal and freezing half of it is likely one of the best methods to start out meal prepping.

What meal prep container must you use?

You’ll wish to have a wide range of containers available for those who meal prep commonly. Listed here are just a few to think about:

  • Freezer-friendly containers, for those who select to prep for the freezer. 
  • Particular person meal containers for portioned meals.
  • Bigger containers for bulk cooking and prepped components.

Think about whether or not you’ll have to 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 recognize the whole lot you have to bounce 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 objectives are fully achievable by meal prepping. 

Whether or not you rely 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 means to suit your private objectives in a method that works for you.

Finally, you’re on the lookout for scrumptious, nutritious, and filling meals to pack your fridge and freezer with, so choose meals that you simply’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

Joyful 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 food plan and having fun with sufficient train.

By experimenting within the kitchen and brazenly sharing my meals, I realized that wholesome consuming is hardly boring and that by making just a few changes, I might design a food plan that might assist me obtain my private health objectives. Our our bodies are constructed within the kitchen and sculpted within the health club.


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