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How To Meal Prep For Weight Loss


Discover ways to meal prep for weight reduction with these straightforward steps, how meal prepping can assist you drop extra pounds, get wholesome recipe concepts, and extra!

I’ve misplaced 100 kilos and have been sustaining that weight reduction for years and one of many instruments that has helped me get and keep on observe with my consuming essentially the most.

Glass containers filled with healthy meals - How to Meal Prep For Weight Loss

How Meal Prep Helps With Weight Loss

#1 – It makes consuming extra intentional.

It’s straightforward to fall into the behavior of following your cravings. You eat the meals that sounds good when it sounds good. That may get uncontrolled if you end up chubby and are in a sample of overeating a lot of junk meals.

Meal prepping encourages you to be intentional about your selections – contemplating what meals sound good, but in addition energy, portion sizes, and vitamins.

#2 – It’s so useful for portion sizes.

Most recipes on the web (mine included!) will inform you {that a} serving dimension is 1/eighth of a recipe, which is hard if you end up solely attempting to take 1 serving out of a batch of chili. They could not listing a certain quantity like 1 cup.

If you find yourself meal prepping and diving your meals into parts from the start, it’s straightforward to equally divide your recipes into the correct portion sizes.

#3 – It helps you persist with your calorie objective.

To drop extra pounds, you have to be consuming fewer energy than your physique is burning. To make it possible for occurs, many individuals select to trace their meals and depend energy (click on right here to learn my tackle if you need to depend energy to drop extra pounds).

Whenever you plan your meals and meal prep, you realize (about) what number of energy you might be consuming.

I don’t observe or depend energy anymore, however I’d made it a normal “rule” to principally search for lunch and dinner meals which are lower than 500 energy as a result of then I can simply plan cheap breakfasts and snacks to suit into my each day objective.

#4 – It teaches you to be extra organized.

My weight reduction journey taught me a lot extra than simply drop extra pounds. Group is a kind of expertise that was so vital on my weight reduction journey.

Issues like meal prepping, monitoring my meals, scheduling my exercises, and even foolish issues like planning my showers and laundry round my exercises helped me to drop extra pounds and be a extra accountable, profitable particular person generally.

Having wholesome meals which are able to warmth and eat can prevent from so many last-minute junk meals snack assaults, checkout aisle sweet bars, and drive-thru runs.

#5 – It matches any life-style/schedule.

It’s really easy to give you an extended listing of excuses for why meal planning may by no means match into your life, however I’ve been via so many alternative seasons in my life the place I’ve simply discovered a strategy to make meal planning match.

After I was single and figuring out of the house full-time, I meal prepped three recipes per week each Sunday – one breakfast, one lunch, one dinner, and I ate these all week lengthy.

When my husband labored out of city for 22 weeks in a row Monday-Thursday, I meal prepped each of our meals for these days on Sunday. I’d make a breakfast recipe after which three completely different lunch/dinner recipes.

Most of our married life, I simply meal prep our breakfasts as a result of I’m not a morning particular person, however once I eat a wholesome, hearty breakfast, it lowers my cravings and makes it simpler to eat higher the entire remainder of the day.

If in case you have subsequent to no time, then possibly you retain it easy and use quite a lot of ready meals. I don’t imply processed meals, essentially, I simply imply you make the most of substances like pre-cooked, sliced rooster breast items which you can mix with frozen zucchini noodles or use to high blended greens. Pre-chopped greens, pre-cooked meats, and different meals which are basically ready-to-eat make for actually quick, straightforward meal prep!

It takes some creativity and intentionality, however you’ll be able to at all times discover a method!

Steps To Meal Prep For Weight Loss

#1 – Make your meal plan.

Selecting the recipes in your meal plan is a very powerful a part of all of this!

You can simply meal prep junk meals (have you ever seen the meal prep meme going round that exhibits meal prep containers crammed with supply pizza? Ha!) and never drop extra pounds in any respect.

Whenever you’re selecting recipes, you’re going to wish to select recipes that embody:

  • lean protein
  • a lot of veggies
  • carb

Be mindful, each recipe is adaptable. I not often comply with recipes precisely.

  • If a recipe is particularly carb-heavy (like a pasta dish that’s 90% pasta), I’ll add extra lean protein and veggies to make the dish more healthy.
  • If a recipe makes use of a meat with increased fats content material (pork shoulder, sausage, and so forth), I’ll substitute these with leaner choices (pork tenderloin, turkey sausage, and so forth).
  • If a recipe barely has any veggies (that is the most typical points I run into), I add a LOT extra. I’ve been identified to double, triple, and even quadruple the veggies in recipes. Veggies are an excellent, nutrient-filled, low-calorie method so as to add bulk to your meals with out including a ton of energy.

Take a look at this submit for 5 extra methods I healthify recipes for weight reduction.

For my meal plan, I’ll look on Pinterest, verify my favourite websites (as a result of my favourite websites at all times embody calorie counts!), or simply google recipes that sound good.

I additionally strive to ensure they embody quite a lot of greens (I attempt to eat the rainbow as a lot as I can!).

I’ve an enormous submit of over 100 of my favourite wholesome meal prep recipes right here (and I included a ton of straightforward, one-pot, one-pan meals as a result of I’m all about scrumptious meals that don’t take quite a lot of time or effort!).

#2 – Make your meal prep plan.

Your meal prep plan is NOT the identical as your meal plan!

That is the place you intend out what your meal prep day might want to appear like for the precise recipes you selected.

  • I work out what greens have to be chopped. I make a listing together with all of my recipes that may say I have to cube 3 onions, chop 4 potatoes, chop 1 inexperienced pepper and a pair of pink peppers, and so forth…and I additionally be aware which veggies are for which dish. I’ll clarify why later within the steps!
  • What meat must be thawed/marinated.
  • What essentially the most logical order to prepare dinner the recipes is. I typically get the breakfast casserole prepped and cooking first and whereas it’s baking (round an hour), I can get my Instantaneous Pot going and a skillet recipe cooking, too.

It solely takes a couple of minutes, but it surely makes issues a lot simpler!

After I don’t have a meal prep plan, I’m way more disorganized and it takes me extra time and power to get issues carried out.

#3 – Grocery store.

That is the simplest half for me! I used to buy at King Soopers each week, which was superb.

Then I discovered Walmart’s free pick-up and I’ve by no means gone again!

This isn’t sponsored by Walmart. They’ve completely no thought who I’m (apart from Betty, my candy pick-up affiliate who at all times pets Boots and is aware of I like my eggs and bread within the entrance with me!). However they’ve one of the best costs in my space by far, they’ve an excellent choice, and their app is simple to make use of.

From the time I go away my home to the time I get my groceries unloaded, it normally takes me about half-hour. That could be a HUGE time financial savings for me and I’ve additionally discovered I’m a lot much less tempted so as to add these pointless splurges to my cart (saving cash AND energy!).

I additionally wish to be aware that I by no means grocery store on the identical day that I meal prep. It’s not a rule or something, however I’ve discovered that it feels much less overwhelming once I break these issues up on completely different days.

I make my meal plan and order my groceries on Wednesday. I decide up groceries on Thursday morning.

#4 – Do any pre-preparations earlier than meal prep day.

vegetables laid out on cutting board

I take into account pre-preparations something that must be carried out earlier than you begin cooking the recipe.

Typically occasions, recipes will embody substances which are already prepped like grilled corn, ready mashed potatoes, cooked quinoa, and so forth.

That may imply:

  • thawing meat
  • marinating meat
  • cooking rice, quinoa, potatoes, and so forth (like for fried rice whenever you want day-old rice or for a casserole that makes use of pre-cooked quinoa)

I do any of those pre-preparations on Saturday.

#5 – Prep your substances (on meal prep day).

All vegetables chopped and on different plates for meal prep

That is my first step on meal prep day (Sunday for me).

Earlier than I begin cooking something, I:

  • wash produce
  • chop greens
  • slice meat
  • prepare veggies on plates by meal (I’d chop 3 onions, however I’ll separate every onion on 3 separate plates. So, I might need a plate for a rooster stir fry that has the entire onions, peppers, snow peas, and so forth all prepped and prepared for the pan after which a separate plate for an Instantaneous Pot meal with onions and broccoli)
  • pre-heat your oven
  • get a pot of water boiling

That is the place most of my effort goes on meal prep days. I exploit quite a lot of contemporary veggies and there’s a lot of chopping! I’ll listing extra of my favourite meal prep instruments under, however the largest time-saver for this portion of meal prep is my veggie chopper!

I simply bought it not too long ago and I don’t normally use it once I’m making only one meal, but it surely saves me a ton of time on my meal prep days!

I exploit it to cut onions, potatoes, candy potatoes, tomatoes, zucchini, bell peppers, and a lot extra. It has two completely different chopping grates, too – a bigger chop and a smaller cube.

#6 – Prepare dinner your meals.

A week of meal prepped food on a counter- roasted spaghetti squash, grilled foil packets, mashed cauliflower, turkey meatloaves, etc

For meal prep, I’m a HUGE fan of one-pot, one-skillet, sheet pan, one-pan meals.

It’s not the one strategy to do it and typically I do piece issues collectively, however solely having to fret about cooking 3 issues (as a substitute of three fundamental dishes plus 3 sides) helps me lots.

I attempt to fluctuate my technique of cooking for every recipe, simply because it makes my meal prep quicker! So, I make the most of my Instantaneous Pot, oven, stovetop, grill, griddle, and gradual cooker.

I typically have one Instantaneous Pot recipe, one breakfast casserole, one skillet meal, and one sheet pan meal in per week of meal prep.

It might take some trial and error to seek out out essentially the most environment friendly recipe order for you. Meal prep is quite a lot of work, but it surely does get simpler the extra you do it!

#7 – Divide the meals into containers.

Glass containers filled with blueberries, breakfast casserole, salmon burgers, grilled brussel sprouts, and more

Divvying up your meals into particular person meal prep containers which are able to seize and eat is so useful in setting your self up for a profitable week of consuming.

Some meal prep recipe photos will present you chilly issues blended with heat. I by no means try this. It’s not sensible.

If one thing wants to remain chilly, I both put it in a separate container or bag in order that it may be simply eliminated for microwaving.

I might say nearly all of the time, I put all the pieces within the glass meal prep containers, however typically I ship my husband with a bun for a burger, naan for curry, or biscuits with soup and I simply ship these in a separate baggie.

Allow them to cool earlier than masking them and placing them within the fridge.

These glass 1-compartment meal prep containers are my favourite. I’ve thought in regards to the a number of compartment containers, however I believe they’d be somewhat trickier to scrub and I wish to have the flexibleness to vary the scale of the principle & facet dishes.

My Favourite Meal Prep Instruments

I’ve already linked my favourite meal prep containers and my meals chopper, however these are the opposite issues I exploit nearly each single week for my meal prep.

Instantaneous Pot

Sheet Pans

I exploit two sheet pans nearly each week for my meal prep!

Typically, I’ll use it for a sheet pan dinner and I additionally LOVE roasted veggies, so I exploit one for these, as properly.

Silicone Baking Sheets

These may be my favourite weight reduction cooking accent.

They’re so non-stick that I can use a lot much less oil (which saves a ton of energy!).

I exploit these each time I exploit my sheet pans for sheet pan meals, roasted veggies, baked rooster or fish, and so forth.

Muffin Tins

These are nice for pre-portioned mini meatloaves and mini breakfast cups!

I exploit steel tins typically, too, however issues have a tendency to stay much less for me in silicone!

Field Grater

That is my favourite grater. Generally I exploit it for cheese, however extra typically, I exploit it for carrots or zucchini.

I add additional shredded veggies into meatloaves, sauces, soups, and casseroles on a regular basis for more healthy recipes!

Santoku Knife

I used to have actually horrible knives and I didn’t notice how horrible they have been till I used a good friend’s santoku knife!

I do quite a lot of chopping, so a superb knife could make an enormous distinction in meal prep (I’ve two now).

Different Equipment

I’ve quite a lot of kitchen equipment, so don’t really feel such as you want all of these items to do meal prep, however they’re very nice!

Issues like:

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Glass containers filled with healthy meals - How to Meal Prep For Weight Loss



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