Taking care of your body and weight may seem like an impossibility when you're faced with running your household and managing your career as well.

Many people think that when it comes to your self, family and career, that you can only pick two to really excel at.

weight loss meal prepThat's where we'd like to show you the better way to take care of your body like a pro.

Weight loss meal prep has helped hundreds of busy fathers like yourself to regain a strong physique while spending half the time they thought they'd spend preparing meals.

Weight loss meal prep allows you to set up your dinners and lunches for an entire week, which makes sure that you stick within your dietary restrictions.

Meal prepping also means less wasted food, and less wasted money at the grocery store!

Read on to learn how you can leverage weight loss meal prep to put time back into your day and create a healthier life.

Weight Loss Meal Prep: Structuring Your Diet

weight loss meal prepWhen you're considering weight loss meal prep, the best thing to do is to first find a structure that works for you.

We all have different bodies, jobs and families, so not everyone will be able to adhere to the exact same schedule.

But any good weight loss meal prep routine has these two things: timing and nutrition.


When it comes to timing your meal prep, you will first need to figure out what day of the week works best for you to prepare your meals.

We recommend Saturday, Sunday and Wednesdays.

The weekends are good days to prep meals on because the majority of us are off work and have more time on our hands. Prepping halfway through the week also works if you'd rather prep twice a week rather than once.


Next, you'll need to create your menu and hit the grocery store. 

grocery shopping weight loss meal prepFiguring out your menu seems like it would be incredibly challenging. Especially for those of us who have spouses that usually make the food decisions, you may feel like you're overstepping.

But all the decisions that weight loss meal prep really requires is coming up with what type of protein, vegetables, healthy fats and carbs that you'd like to eat during the week.

But all you really need to do is come up with a list of protein, carbs, healthy fats and vegetables that you can mix and match throughout the week!

Weight Loss Meal Prep: Preparing Your Food

Once you're back from the grocery store and have gobs of healthy food, you'll want to prepare it right?

As always, the devil is in the details.

weight loss meal prepThe “prep” part of weight loss meals is an extremely important step that you can't skip. Luckily, it's not that difficult.

After cooking all of your food properly and seasoning it to taste, you will want to divide it up into Tupperware meals.

To do this, we recommend following the Perfect Plates theory.

  • 1/4 of your plate should be quality protein, such as lean beef, wild salmon or tofu
  • 1/4 of your plate should be complex carbs, such as sweet potato, quinoa or wholemeal pasta
  • 1/2 your plate should be a mix of colorful vegetables, such as carrots, peppers, and spinach

By portioning your plate this way, you'll be hitting the proper nutrition needed for weight loss.

Be sure to also review the the calories you're packing away so you don't exceed your daily intake.

What Are You Waiting For?

Weight loss meal prep can change your life.workout plan

You'll be able to easily stick to your diet because your food is packed for the week!

All the indecision of if you can or should eat something will be gone. All you need to do is eat and enjoy what you have prepared.

Not only will the ambiguity around eating disappear, but you will save time and money while you're at it.

And instead of worrying about your diet, you'll be able to focus on the other parts of your life more. Your career and family will thank you once you start meal prepping, guaranteed.

If you're ready to start using weight loss meal prep, a good place to start for breakfast, lunch and dinner ideas is our free 1-day meal plan.

There, you'll see the Perfect Plates theory come to life and may even learn a few new interesting dishes to try.

For those of you who are ready to pair a healthy diet with exercise, look into our FF30X program.

FF30X is the first sustainable diet & exercise program that was designed exclusively for busy fathers and men over 40 who want to lose weight, burn belly fat, build lean muscle, and get healthy for life.

Start a better life today!

headshot-175-spaceDr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 10,000 fathers lose over 75,000lbs and rebuild lean muscle

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

ff30xI’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X).

Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


*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 weight loss meal prep.