Meal Prep for Weight Loss


One of the ways to ensure success when aiming for that goal weight is to Meal Prep ahead of time. This is so significant when it comes to getting ahead of those cravings and achieving the results you want.

Our days are busy enough with getting the kids ready and off to school, getting to work on time, meeting tight deadlines, running errands and oh no here comes those hunger pangs laced with stress, you get the picture. In this scenario one would head for the first drive thru and pick a meal full of sugar, high carbs and unhealthy fats. Fast forward a week later, the weight you have been trying to lose hangs on like your worst enemy and the cycle starts all over again.

If you fail to plan, you plan to fail”

Knowing what to eat, how much to eat, when to eat and then preparing your meals is one of important aspects of achieving your weight loss goals and increasing energy levels.


Benefits of Meal Prep

  1. Time Management: By preparing your meals for the week and having healthy food options ready you will be able to avoid cravings and spend more quality time with your family doing what you love.

  2. Helps you Focus: On your goals by following your meal plan for success.

  3. Huge Money Saver: Eating out is costly and will usually lead to gaining more weight and a slimmer wallet.

  4. Portion Control: Preparing your meals allows you to control the amount of servings and calories you consume from Proteins, Carbs and Fats.

  5. Quality Ingredients: You are eating clean and know exactly what is in your meal. This helps rule out the processed junk full of additives and unhealthy fats  

How to Meal Prep

  • Plan what you will eat for the week

  • Pick 1 day of the week- involve your family and call it “famfun” night

  • Bring home your veggies, wash and chop right away

  • Portion out proteins to freeze or cook

  • Cook your grains ( brown rice,quinoa etc)

  • Cook large batches of food (slow cooker to the rescue)

  • Alternatively make baggies of ingredients to cook

  • Make your breakfast for the week

  • Have ready to go containers and portion out your food

Tips to Help with Portion Control

  1. Use smaller plates,bowls and mugs

  2. Use the “hand” measuring method

  3. Buy smaller fruits- apples, pears, oranges (natural sugars)

  4. Portion out groceries, snack foods (like nuts), salad dressing or leftovers into servings- e.g. Almonds 150 calories-12 almonds

portion control.JPG

Need help with Meal Planning? We provide customized meal plans based on your goals that include simple step by step instructions, nutritional analysis and recipes.

No time? No worries we provide weekly meal prep services too. Contact us at for more information and pricing.

References: Fit Chicks Academy nutrition/ Images- “no copyright infringement is intended”


Sajeeda Kanji