Although properly learning how to meal prep for weight loss might seem like an unattainable or nearly impossible goal, there are a number of way to do it! Stocking up on healthy, delicious foods is not nearly as difficult as you might think. There are a ton of satisfying options out there—even for the pickiest of eaters—that are great for those trying to lose weight. The best part about meal prepping is knowing you will have something amazing to eat throughout the week that tastes great and is good for your body too.
We are here to go through a few steps you can take to make meal prepping an easy item to check off of your list week-by-week. All it takes is a bit of extra effort and time to get into the routine of meal prepping to make sure you stay on the right track throughout your weight loss journey.
Shop smart
Before you hit the grocery store, it may be best to decide beforehand how much you can and are willing to spend. Certain foods can cost more than others but there is always something for everyone, and anyone can eat clean and healthy. It might just come down to switching out salmon for tilapia, or avocados for other foods that are made up of healthy fats like nuts, fish, etc. Establishing a set budget before you shop can save you from overspending, straying away from your grocery list, and prevent you from going out to eat elsewhere when you know you have healthy food at home.
List it out
Whether you decide to use your cell phone, laptop, or an old fashioned pen and paper combo, writing out a list of what you need to buy can make shopping for them that much easier. It can be easy to get lost and end up wandering in the chip and dip aisle, but it won’t help you reach your weight loss goals. The object of the game is to get in, and get out with only the list of things you need and nothing more. Carry your list with you and add next to the items what you plan on doing with them so that when it is time to cook a healthy meal, you have a clear idea of what to make without wasting any newly purchased food.
Foods to include
Go back to basics and stick to the main 5 food groups. In each group are a number of simple, fresh ingredients to choose from and incorporate into your diet while you prep.
Grains – Grains are best when they are wholegrain and not so processed. Grains and bread can give you a good source of carbs and energy needed to have healthy, productive exercises. White or processed grains should be enjoyed moderately.
- Quinoa
- Pasta (whole wheat preferred)
- Brown rice
- Rolled oats
- Bread (whole wheat)
Vegetables – Vegetables are abundant and change with the season. Some of the best veggies to include in your diet are green, leafy vegetables that are high in folic acid and fiber.
- Spinach
- Cucumber
- Peppers
- Broccoli
- Cauliflower
- Carrots
- Peas
- Asparagus
- Eggplant
- Corn
- Kale
- Onions
- Sweet potatoes
- Cabbage
- Lettuce
Lean Meats/Protein – Having lean meats or some sort of protein is essential for building muscle and keeping a nice, strong figure.
- Fish
- Shrimp
- Chicken
- Lean red meats
- Tofu
- Eggs
- Beans (chickpeas, mixed nuts, lentils, etc.)
Dairy – Dairy can be a tricky food group to handle. Dairy offers delicious sources of Vitamin D, but can be tougher to digest for some people more than others. It is also best to stick to lower calorie options or dairy products with reduced fat.
- Milk (2% or lower)
- Yogurt (low-nonfat)
- Cheese
Some lactose free options include:
- Soy milk
- Almond milk
- Coconut milk
Fruit – Fruits are a solid source of certain vitamins and minerals such as Vitamins C and potassium. Although low in calories, fruits should be enjoyed in moderation as they can contain more sugar than you would think.
- Apples
- Citrus (oranges, grapefruits, etc.)
- Grapes
- Berries (blueberries, raspberries, blackberries)
- Peaches
- Pears
- Melons
- Pineapple
- Bananas
- Kiwi
- Mango
Prep per week
When you have your standard ingredients and some recipes in mind, you are ready to cook. Bonus: You can use a slow cooker for meals that can be easily thrown together and ready when you get home for a fast go-to.
It is best to cook Sunday night so that everything is prepped and ready to use Monday through Friday. Stick to eating meat and dairy products in the first few days so they don’t spoil. After you have referred to your mapped out plan for the upcoming week, start with what would take longer to make. You can also section it out into salads, sides, and main dishes to make cooking, packing, and clean up quicker to do when you are done. Having the whole family help out here wouldn’t be a bad idea!
Don’t forget to throw in a few healthy snacks to add to your day, and balance out whatever food group items you might have missed in your meal to tie it all together. Pack lunches and dinners in easy-to-spot containers and label them Monday through Friday to assist you even further.
Get a buddy on board
Goals are much easier to reach when you have someone by your side who is aiming for the same objective. Find someone to support you as you find your way on the road to a healthier lifestyle. With some research and extra support, you can give each other advice on how to meal prep for weight loss and watch one another reach your ideal weight together. Whether this person is a spouse, sibling, friend, or coworker, a friendly face as you start your new routine can prove to be a huge benefit. Encouragement to keep going will be necessary so reach out and find someone who is willing to help you see your goals through.
When making your meal prep menu, speak with a trusted medical professional like Dr. Chaudhry, or a licensed nutritionist, before attempting to cut out things like carbs or protein completely. It may not be necessary and you might run into the risk of doing more harm than good.
At Advanced Houston Surgical, Dr. Chaudhry and his staff truly care to see each patient progress for the better. With a number of people to push you to the best of your abilities, meal prepping is a great way to make a fantastic change. What better day to start than today?