“Failing to plan is planning to fail.” This quote is especially true for weight loss.
When you’re hungry and tired, your willpower is at its lowest. That’s when you order the pizza. Meal prepping eliminates that decision. It ensures that a healthy, portion-controlled meal is always ready when you are.
Here is a step-by-step guide to mastering meal prep.
Step 1: Pick Your Method
You don’t have to cook 21 meals on Sunday. Choose a style that fits you:
- Make-Ahead Meals: Cook full meals and refrigerate/freeze them. (Best for busy weeks).
- Batch Cooking: Cook big batches of staples (rice, chicken, roasted veggies) and mix-and-match them during the week.
- Ready-to-Cook: Chop ingredients and marinate meat so you can throw them in the pan quickly later.
- Glass containers are best (BPA-free, microwave safe, don’t stain).
- Compartment containers are great for keeping sauces separate.
- Mason jars are perfect for salads (dressing on bottom) or overnight oats.
- Lunch: 1 cup veggies + 4oz protein + 1/2 cup grains.
- Snacks: Portion nuts into baggies or chop veggies for hummus.
Step 2: Make a Plan
Don’t go to the grocery store without a list.
1. Write down what you want to eat for Breakfast, Lunch, and Dinner for 3-4 days (don’t try to plan a whole week at first).
2. Check your pantry.
3. Write your grocery list.
Step 3: Invest in Containers
Good containers make a difference.
Step 4: The “Power Hour”
Set aside 1-2 hours on Sunday (or your day off).
1. Roast Veggies: Chop broccoli, peppers, onions, sweet potatoes. Toss in oil and spices. Roast at 400°F (200°C) for 20-30 mins.
2. Cook Protein: Bake chicken breasts, boil eggs, or brown ground turkey.
3. Cook Grains: Make a big pot of rice or quinoa.
Step 5: Assemble
Portion your food into containers.
The Golden Rule of Meal Prep
Start small. If you try to prep every single meal for the week, you will get overwhelmed and quit. Start by just prepping lunch for the next 3 days. Once you master that, add breakfast.
Meal prepping buys you time and saves you calories. It is the secret weapon of successful weight loss.
Leave a Reply