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Meal Planning – Is It The Real Secret To Weight Loss?

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

Christmas party
Are you ready to lose weight and discover the new you? You’ve probably tried exercising and diet with limited success because you didn’t know the real secret to weight loss is about meal planning.

Now you have the solution; let me guide you through how to implement it and really start seeing the weight fall off.

There is no doubt about it, obesity is a growing issue!

However, it is one that can be tackled.

Your diet is the secret to successfully losing weight.

You don’t need to adopt another fad diet and watch the scales yo-yo again.

Instead, read this free meal planning guide and discover how easy it is to start losing weight! There's a video at the bottom of the article, if you would rather skip ahead and watch.

If you want some ideas, you can try our 1-day meal plan, completely free, to see how easy it is to eat healthily and lose weight.

healthy meal planning

Why Meal Planning Is So Important

healthy meal planningLet’s face it, you’re busy.

You probably get up early, stumble into the shower, wake the kids and get them sorted before you even think about breakfast.

At that point, you’re heading out the door.

The only decision then is whether you skip breakfast (and eat too much through the morning), grab a slice of toast, or stop at the fast food place on the way in.

That’s just the morning! We know your day doesn’t let up.

Between the immense workload, which somehow gets bigger but the salary doesn’t, you might grab a sandwich or even a burger.

Heading home doesn’t make it any better; you still have the family and other responsibilities to take care of. That’s why so many people call for takeaway.

Point of interest: $206 billion spent on takeaway food in the US during 2016!

No wonder you’re struggling with weight, you don’t know what’s going into your body most of the time!

Meal planning will put you back in control of your food; allowing you to eat a balanced diet and avoid snacking.

In Fact, meal planning will help you to lose weight and give you more time to spend with your family!

What’s important to remember is that this is not a diet.

Meal planning is simply a healthy lifestyle approach to make sure your body gets the nutrients it needs but not too excess!

Foods To Start Eating

Our free 1-day meal plan is an excellent way to start. It will give you an idea about which foods you should be eating and in what quantities.

The real secret is simply learning what foods to eat and preparing them in advance.

You’ll never need to worry about having the time to cook again!

healthy meal planningStep 1 – Plan Your Food Choices

protein rich foodEach week, you need to select 3 foods rich in protein, such as chicken, seafood and eggs.

Then select 3 foods rich in carbohydrates, such as oatmeal, brown rice, and sweet potatoes.

Next choose 3 foods rich in fats such as avocados, salmon, and almonds.

Plus your 3 favorite vegetables.

Step 2 – Add Them To Your Shopping List

This seems simple but supermarkets are experts at getting you to buy other items. If you have a list you must stick to it!

free range chickensIn addition, you need to consider which items are healthiest.

For instance, if you have chosen chicken then you need organic, free-range chickens. Or fish should be line caught.

These animals are what they eat, just as you are.

The more naturally they have been fed the more nutrients they will have for you and less risk of contaminants.

Of course, you’ll need to balance the right food with your budget. Organic foods do tend to be more expensive.

If you leave out the sugary treats you are likely to find your shopping bill remains fairly static.

Step 3 –Prepare Your Meals

perfect plate
Now you have your favorite foods at home and have engaged in your first step of meal planning by selecting recipes that will work with your chosen foods.

Again, you can always check our free 1-day meal planner to help you see and choose the right recipes.

You now need to prepare your meals. This is the most important part of the process!

By cooking everything ready to eat you will be able to pick a meal and be eating in minutes without being tempted by fast food or ‘healthy’ microwave meals!

You need to cook your favorite foods:

  • Grill your meats and protein based foods.
  • Use a rice cooker for your carb rich foods.
  • Prepare vegetables in the steamer.
  • Oven cook proteins, carbs and vegetables.

You can choose your preferred method of cooking; the point is to enjoy your new food choices.

Remember, it’s a lifestyle eating habit, not a diet.

If you prepare your meals in this way you can do half the meals for the week at the same time in approximately one hour.

Repeat the process halfway through the week and your total time for meal planning is 2 hours.

Do it individually and you’re looking at 3 times that!

healthy meal planning

Step 4 – Pack and Store Your Meals

healthy meal planningOnce you have finished preparing and allowed them to cool, all the items can be placed into separate containers in your refrigerator.

This will ensure you can take just what you need when you need it.

When it comes to knowing how much food to prepare and store there is a very simple rule of thumb to follow.

Each meal should be a regular sized plate; half filled with vegetables, a quarter with protein and a quarter with carbs.

Then just add a small helping of healthy fats, and you’re done.

By choosing healthy foods at the start, there are no concerns about the number of calories you are consuming or whether the foods you are eating throughout the week are healthy.

Instead, your ‘perfect plates’ method will do this for you.

As you’ve picked foods you enjoy, you will be happy to eat them and the weight will start to come off.

The secret is in preparing your food and keeping each meal simple.

This will ensure your new meal planning regime fits your budget, is enjoyable, sustainable and easy to adhere to.

Summary of Meal Planning

Start your new meal planning process by taking a look at our free 1-day meal planner.

This will give you the inspiration and motivation to succeed in your new eating habits.

Then just follow the tips in this guide:

  • Select your 3 favorite foods from each of the four groups: protein, carbs, fats, and vegetables.
  • Add them to your next shopping list and buy them, not other foods.
  • Cook at least half of the meals for the week in one go.
  • Store them separately.
  • Take one item from each group to make a balanced meal.
  • Use the ‘perfect plates’ method to ensure a balanced diet.

Enjoy! Just don’t forget that as well as the free 1-day meal plan we at the Fit Father Project have hundreds of other ideas and recipes to help you succeed in losing weight through meal planning.

Join us today to find out more!

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on conditioning workouts.


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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