Not only it saves time, but it can also help you achieve your goals easier and faster. Meal prep is a thing everyone should be doing who has a fitness goal. Find out how to prepare meals for massive weight loss – tips for breakfast, lunch and dinner included below.
Meal prep is exactly what you think it is. And though it is known in our vocabulary, most people believe that meal prep is something you do if you go to the gym a lot, if you are an athlete, or if you are going to have a picnic in the coming days.
While that is true in those cases, meal prep should be something you do even if you don’t go to the gym. In this case, you who clicked here, hello 😀, if YOU want to lose weight, then you should be using these tips below to achieve that goal.
If you fail to plan, you’re essentially planning to fail. This article will delve into the vital role of meal prepping in maintaining a healthy diet, guiding you through practical steps to make meal prep a seamless part of your routine.
Healthy eating is not just about making the right choices at the moment; it’s about having a structured plan that supports those choices. Without a clear plan, you’re more likely to reach for unhealthy options. Meal prepping ensures that you always have nutritious food ready, reducing the temptation to opt for less healthy alternatives. This guide is based on the information shared by Dr. Anthony Balduzzi and it will take you through a comprehensive day of meal prepping, covering breakfast, lunch, snacks, and dinner, with practical tips and delicious recipes.
Dr. Anthony Balduzzi is a naturopathic doctor, national champion bodybuilder and founder of the Fit Father Project and Fit Mother Project – online health and fitness communities aimed at empowering busy parents to get healthy, lose weight, and build muscle through practical nutrition and exercise plans. The information you will see below was based on a video he shared on his Fit Father Project YouTube channel.
Now let’s get to the reason why you clicked here, shall we?
How to Prepare Meals for Massive Weight Loss (Breakfast, Lunch, and Dinner)
Morning Hydration and Breakfast
When you wake up, rehydrating your body is crucial. Aim to drink 20 to 32 ounces (0.6 to 1 litre) of high-quality water within 30 minutes of getting up. Adding a pinch of pink Himalayan sea salt or minerals can enhance the water’s benefits. This initial hydration kick-starts your body’s energy production, preparing you for the day ahead.
Breakfast should be simple yet nutritious. One of the easiest and most beneficial options is a high-quality protein shake. For instance, using a whey protein powder combined with chia seeds, hemp seeds, almond milk, and wild frozen berries, you create a quick and nutrient-rich meal. Protein shakes are convenient, keeping you full without causing digestive stress, making them perfect for busy mornings.
Another excellent breakfast choice is eggs. They are packed with protein and healthy fats. A quick recipe involves frying three high-quality eggs in a bit of butter, serving them with sprouted microgreens, leftover green beans, and a slice of Ezekiel bread toast. This meal takes only about five minutes to prepare and provides a balanced start to your day.
If you prefer a plant-based option, overnight oatmeal is a great alternative. Combine organic rolled oats with hemp seeds, chia seeds, and almond milk in a mason jar and let it soak overnight. In the morning, you’ll have a delicious and nutritious oatmeal ready to go. Adding a scoop of peanut butter can enhance the flavour and nutrient profile.
Related: What To Eat Before, During, and After a Workout
Lunch and Snacks
For lunch, simplicity and consistency are key. A salad base topped with a protein source such as grass-fed ground beef, chicken breast, or a plant-based option like tempeh works wonders. Preparing the protein the night before can save time. For instance, you can pan-fry ground beef with taco seasoning and store it in the fridge. When it’s time for lunch, simply assemble your salad with romaine lettuce, peppers, and the pre-cooked protein.
Another quick lunch option is a high-quality sandwich. Using Ezekiel bread, you can create a nutritious meal with turkey, mustard, avocado, and sprouts. This combination is under 400 calories and loaded with fibre, protein, and healthy fats.
Snacks help maintain your energy levels between meals. Hard-boiled eggs are a convenient choice; you can prepare a dozen in under 15 minutes. Pairing them with a piece of cheese or some nuts provides a balanced snack rich in protein and healthy fats. Greek yoghurt with berries or a high-quality protein bar can also serve as excellent snacks.
Dinner
Dinner is where meal prepping can make a significant difference. The concept of a “perfect plate” involves filling half of your plate with vegetables, a quarter with protein, and the remaining quarter with healthy carbs or fats. For example, a meal might include grass-fed ribeye, roasted vegetables, and a side of greens.
Preparing these components in bulk can streamline your dinner routine. Using tools like a rice cooker or an Instant Pot can make cooking easier. For instance, you can cook a large batch of rice or sweet potatoes in the rice cooker while using the Instant Pot for vegetables and proteins. This way, you’ll have multiple components ready to mix and match for various meals throughout the week.
In conclusion, successful meal prepping involves identifying your go-to healthy foods, planning your meals, and preparing components in bulk. By standardizing your breakfast and lunch options, staying hydrated, and preparing snacks and dinners in advance, you create a sustainable routine that supports healthy eating habits. This structured approach not only saves time but also ensures that you have nutritious meals ready, making it easier to stick to your health goals.
For those seeking additional guidance, exploring free meal plans or full nutrition programs can provide structured recipes and further support. Remember, the key to maintaining a healthy diet lies in preparation.
Read Also: 7 Fat Loss Strategies from Influencers That Don’t Work
image sources
- Meal plan: Yaroslav Shuraev on Pexels
