What if we told you that you could save time, lose weight, and never have to hear the words “What’s for dinner?” again? Read on.
Welcome to the glorious world of meal prepping—not the 12 identical Tupperware containers with boiled eggs and bland veggies, but the innovative, practical, and delicious kind. Before we get into recipes, here's what you need to know to prep like a whiz. Feel free to have a color-coded fridge and inspirational post-its on your meal containers. A few hours once a week can save your sanity all week- and do justice to your gym workout. A little prepping will save you from monotonous, bland grilled chicken and soggy salads.
Why Meal Prepping Works
Meal Preppers Weigh Less
Have you ever found yourself in an endless loop of trying to get fit, eating right, then derailing due to temptation or exhaustion? Meal prepping can keep you on the road to consistently following your habits. Don’t listen to us, a study published in the International Journal of Behavioral Nutrition and Physical Activity found that people who planned their meals were likelier to have a healthier diet and lower BMI. Meal prepping helped with consistency and gave them an advantage of 28% to reach their weight loss goals as they had ready access to fruits, vegetables, and whole foods.
Improve Portion Control and Calorie Awareness
You can control ingredients and portion sizes when prepping meals, making it easier to stay within daily calorie goals. Portion control is a critical element that leads to effortless weight loss. A healthy chicken burrito now averages 450-500 calories, while your favorite takeout can clock in due to oils, sauces, and larger portions.
Reduce impulsive and emotional eating.
People who regularly cook and prep meals eat less fast food and fewer processed snacks. Why? Because when you are exhausted and there’s no plan, hopping on a food app is easier. Meal prep will deter you from emotional eating, especially after long workdays. A crucial psychological component of weight loss is that when people prepare meals, they report higher self-efficacy and believe in their ability to achieve goals. When you feel in control of your food, you feel in control of your body.
How To Meal Prep
- Batch it up - Double up your healthy recipes—one for now, two for later. You are not just cooking—you are future-proofing all chances of ordering greasy takeout.
- Freeze it up - Not all leftovers are freezer-worthy. Avoid freezing diary-heavy dishes (mac n cheese, we’re looking at you). Focus on stews, stir-fries, and baked proteins. Oh, and always label. “Mystery mush” is not a vibe.
- Theme it up - Taco Tuesday, Stir-fry Thursday, Leftover Friday (aka Netflix + no dishwashing). It reduces decision fatigue and helps you stick to your plan without reinventing the wheel.)
- Snack it up - Cut fruit, veggie sticks, hummus portions, and boiled eggs can help you stay focused when the vending machine calls.
- Half-plate it up - Keep things simple. Half of your meal should have veggies, a quarter = lean protein, and the rest = whole grains or fiber-friendly carbs. That is the golden ratio.
Recipes To Try
Simple, satisfying, and kid-friendly! Filled with fiber, protein, and actual flavor.
Southwest Chicken Quinoa Bowls
Ingredients: Grilled and sliced chicken breasts, cooked quinoa, black beans, corn, bell peppers, avocado, fresh cilantro, and lime juice.
Prep: Mix all the ingredients and add the avocado just before serving to avoid sad brown mush.
Spaghetti Squash Bolognese
Ingredients: spaghetti squash, meat of choice, marinara sauce, olive oil, garlic, onion, and oregano.
Prep: Roast the squash for 40 minutes at 400 degrees F. Add the rest of the ingredients. Fun fact: Spaghetti squash is nature’s pasta impersonator, and it’s actually delicious.
Mediterranean chickpea power salad
Ingredients: chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, olive oil, lemon juice, oregano.
Prep: Mix well, and store in the fridge. It tastes the best the next day.
Egg Muffin Cups
Ingredients: Eggs, spinach, shredded cheese, salt, pepper, chill flakes,
Prep: Mix ingredients and pour into a muffin tin, bake at 375 degrees F for 20 minutes. Store in the fridge and microwave for 30 seconds when needed. They also freeze like a dream.
