How To Meal Prep For Weight Loss


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

Calorie restrictions are terrible!

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

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

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

Beneath you’ll discover ways to shed weight via wholesome meal prep. We’re speaking a few FULL stomach of meals that tastes nice, is conveniently able to eat whenever 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 are actually, and these are the steps I took to alter my very own life in a really dramatic approach!

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


Meal prep, or meal preparation, is solely getting ready an ingredient or full meal earlier than you intend to eat it. This might be making a meal a day forward, prepping a complete 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 embody: 

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

And, most significantly, making a sustainable and fulfilling wholesome life-style.


Meal prepping alone may provide the advantages you might want to shed weight. If portion management and eliminating temptations is all you want, this might be a simple step to get you there. Prepping all, and even a few of your meals, forward of time makes it simpler to handle your eating regimen. However for many of us, meal prepping additionally helps us make mandatory 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, if you happen to’re actually seeking to pack a punch in your weightloss objectives, make the most of each factor 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 vital matters to debate together with your physician as you start a weight reduction journey. The data beneath will empower you to make good choices within the kitchen, however ought to by no means be thought-about medical recommendation. Speak to your physician as you apply these concepts for weight reduction.


There are such a lot of totally different eating regimen plans on the market able to inform you 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 the perfect particular person to assist information you thru your particular well being wants and physique kind. However I don’t have to attend medical faculty to inform you that no matter when or how a lot you eat, we’re taking pictures for a rise in vegetables and fruit, fiber, and wholesome proteins. A weight reduction meal can be low carb, avoiding easy carbs and sugars. 

So, if you happen to like your three sq. meals a day or six small meals, taking pictures for a non-processed meal loaded with veggies is the way in which to go. For a tough concept of energy: to maintain your present weight, normal suggestions are 2,000 energy a day for girls and a pair of,500 energy for males. So, you’d doubtless have to eat beneath these numbers for weight reduction (usually 1,200-1,700 energy a day). The web is stuffed with useful calorie calculators to refine these numbers primarily based in your age and exercise degree. 

Bear in mind, fewer energy don’t imply you might want to go hungry. Consuming the fitting meals will assist you get this quantity down whereas nonetheless feeling glad. So, whereas understanding the position of energy in your weight reduction efforts is vital, it’s most vital that you simply give attention to making modifications to your eating regimen that foster a great relationship with meals and that you simply’ll be capable 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 hand over. Take child steps in making higher consuming selections, 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 after you have a plan, you should use it many times. Begin small and easy. Don’t overwhelm your self proper from the get-go or chances are you’ll hand over earlier than you’ve even began. Meal plans are straightforward to construct on over time, so keep in mind that the objective is making scrumptious meals which can be handy. Observe these easy steps begin.

Tips on how 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. When you’re making an attempt to get the hold of prepping, repeating meals all through the week and specializing in recipes that you simply’re already snug cooking is an effective solution to begin. You possibly can pull out the chef hat in just a few months whenever you’re a grasp meal prepper!

2. Make a purchasing listing.

After peeking within the fridge, freezer, and pantry, write out a listing of all the pieces you might want 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 all the pieces you want.

3.  Hit the shop to spherical up these elements.

In case you’re good with cut price purchasing, you may strategically store for the perfect offers to save cash, particularly if you happen to’re bulk cooking a single ingredient all through your week.

4. Plan a handy time to prepare dinner.

That is the place making meals forward of time actually advantages individuals with busy schedules. By selecting the perfect day or two for meal prepping, you keep away from cooking on these busy mornings or evenings whenever you simply don’t have the time. And although you’re cooking a lot of meals without delay, this doesn’t should 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 will help preserve your general prep time down.


As a normal 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 must 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, give attention to veggies and lean proteins first, and preserve the method straightforward and easy. 

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

Complete energy: 1365 energy

And you’ll prep all of those meals initially 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 choosing the proper meals and discovering what works for you. In case 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 can be fulfilling over time is what’s going to assist you attain your objectives.

Menu ideas for weight reduction meal preps:

  1. Embody wholesome fats, protein, and fiber in each meal and snack. This mixture will make sure you really feel full longer whereas getting the vitamins your physique wants.
  2. Whereas making all the pieces at house 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. In case you discover a meal prep concept that actually works for you, use it as typically as you may with out getting sick of it. Most of us are positive with a repeat meal all through the week. So, give attention to being sensible over being artistic.
  4. Not all gadgets have to be contemporary. Whereas contemporary meals looks like the gold commonplace, supplementing your grocery listing with some canned or frozen gadgets will be a good suggestion as properly. It’s good to have some frozen veggies readily available. And it’s not all the time straightforward to make use of up contemporary produce earlier than it spoils. Frozen and canned fruits and veggies may also be cheaper. 
  5. Search for alternatives to change an merchandise out for one thing more healthy. For instance, use brown rice or cauliflower rice as a substitute of white rice. And use entire grain noodles, spaghetti squash, or zucchini noodles as a substitute of white noodles.
  6. In case you want some additional assist drafting a meal plan, search the web totally free meal planners. These templates may give you a head begin if you happen to’re new to menu planning.
  7. In case 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 purchasing listing

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, entire grains, nuts and seeds, and wholesome fat.

As you create your purchasing listing, take a second to assessment the gadgets for a fast well being verify. In case your listing doesn’t embody a great mixture of most of these meals, chances are you’ll want to regulate your menu.

Purchasing listing 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, entire 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 purchasing listing 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 may appear like. 

Meals to keep away from whereas meal prepping for weight reduction

Any time you begin a brand new eating regimen by imposing meals restrictions on your self, you’re more likely to begin craving that meals and might even develop a detrimental relationship with meals or your new eating regimen plan. You already know that slicing again on sweets, soda, quick meals, and processed meals is vital 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. This can be a enormous motive why meal prep is so useful to weight reduction objectives. Merely having wholesome choices readily available when these cravings hit makes an enormous distinction in your capacity 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 eating regimen that you simply hand over rapidly. You’ll discover that your physique and style buds begin to crave more healthy meals over time. This isn’t a crash eating regimen, so be affected person together with your physique and weight reduction journey. Do not forget that you’re on this for long-term wins, not the fast yo-yo eating regimen 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 your entire week, listed below are just a few methods to prep a full week of meals:

  • Prep elements however preserve them separate. Some meals spoil quicker when mixed, so by prepping the entire components of a meal, you’ve gotten what you might want 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 quick and to have meals for a complete week.
  • Study 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! This can be a nice solution to be sure 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 must you use?

You’ll wish to have a wide range of containers readily available if you happen to meal prep recurrently. Listed here are just a few to contemplate:

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

Take into account 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, people – you recognize all the pieces you might want to leap in and provides this a strive! Meal prepping is an unimaginable software to carry handy, wholesome consuming into your life. And your private weight reduction objectives are fully achievable via meal prepping. 

Whether or not you depend your energy, eat solely vegan recipes, eat the identical three meals on daily basis for a month, or refuse to surrender your favourite dessert – you do you! Meal prepping is a versatile approach 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 decide meals that you simply’ll take pleasure in.

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

Completely satisfied cooking!


Hey, I am Kevin

My identify is Kevin. My life modified once I realized that wholesome dwelling is really a lifelong journey, primarily received by having a well-balanced eating regimen and having fun with enough train.

By experimenting within the kitchen and overtly sharing my meals, I discovered that wholesome consuming is hardly boring and that by making just a few changes, I may design a eating regimen that would assist me obtain my private health objectives. Our our bodies are constructed within the kitchen and sculpted within the gymnasium.



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