The simple fact is that a balanced diet is essential for you to lose weight and stay healthy. Try this free 1-day meal plan to give you some fresh food inspiration. Adopting the perfect plate method and preparing your meals in advance is one of the best ways to lose weight.
This isn't just a fad. There is plenty of research that confirms what you eat is key to losing weight and staying healthy.
What Is Meal Prepping?
You can’t select the best healthy meal prep ideas for weight loss unless you understand what meal prepping is.
In short it is the recognition that time is precious and you live a hectic lifestyle. The pressure of work and raising a family can make it difficult to choose the healthy option when it comes to eating. Let’s face it, who hasn't sunk into their armchair while ordering a pizza at the end of a long day?
But that’s the issue; convenience food is not going to help you with your weight loss goals.
Meal prepping involves getting your food ready at the start of the week. Some people choose to prep twice a week. With meals ready to be used its just as easy to create a healthy meal as it is to order that pizza.
The drill is simple. Pick a day, such as Sunday. Spend 2 – 3 hours prepping your food for the week and store them away. When you want a meal, simply choose from your prepared options and enjoy.
The following recipes are just to give you a taste of what is possible. You can create your own or join the FF30X and take a look at a host of other recipes and healthy eating ideas.
Planning Your Meal Prep
Once you get started, you’ll find the options are virtually unlimited. The key is to spend a few moments planning. You can even start by prepping one meal and then increasing the number over a period of weeks. Without further ado, here’s a few healthy meal prep ideas for weight loss:
Step 1 – Create A Meal Plan
Step 2 – Get the Ingredients
Once you’ve planned your meals, you can list all the ingredients you’ll need and make sure you have them all available. This may involve a trip to the store.
Step 3 – Set Your Prep Days
You should be able to prep the meals for the next 3 or 4 days in less than 2 hours. Don’t try to do more than this or you’ll dread the meal prep time and give up on this great way to eat healthily.
Step 4 – Prep & Store
In the allotted time cook the recipes and store the dishes; ready to be consumed when you need them. Storing them properly is important to ensure they stay fresh.
The Right Storage Containers
The majority of the food you prep will be going into your refrigerator. You won’t want the different tastes and smells to mix; this can ruin the flavor of any meal.
You also need to consider how convenient the container is to take with you; your meal prep does include having food for your working day!
- Jars are great for soup, but they also work effectively for any salad.
- Zipper Bags are excellent at keeping meat fresh.
- Glass storage containers are brilliant for keeping different foods separate; such as vegetables. These can even be used to contain a whole meal.
- Plastic Freezer Bags are fantastic for storing a meal. All you need to do is defrost, reheat and enjoy.
It is essential to let all food cool properly before you put it into an airtight storage container and then into your refrigerator. Most foods will store in the refrigerator in this way for 7 days without spoiling, but you should consider how long it will keep when prepping. This is another reason why prepping twice a week is a good idea.
You can also freeze food then reheat it from frozen in under 5 minutes.
Why Glass Containers Are So Useful
Prepping meals in advance is great because it’s so convenient. But you may not fancy the tuna fish salad you assigned for a specific evening.
A great way to avoid this scenario is to cook several pieces of chicken, some fish, eggs, legumes, potatoes, and even some lentils or similar. Basically you want vegetables, fruits, whole grains, lean meat, nuts, beans and other healthy food choices.
Place all of the cooked foods into separate glass containers. When you want to eat you simply select a little from each of the glass containers depending on what you fancy.
Providing you stick to the perfect plate principle you’ll still be eating healthily but can avoid the rigidity of knowing exactly what meal you’re eating. This is a great way of mixing it up and keeping you interested in the food and healthy meal prep ideas for weight loss.
As most glass containers are microwave safe, you can simply throw it in the microwave to heat up at your meal time. Glass containers also do not contain BPA's, which can cause issues with lower testosterone levels in men.
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Meal prep recipes are on the next page.