Natural Nutrition CompanyNatural Nutrition Company

    Subscribe to Updates

    Join us for the latest nutritional, fitness and wellness information helping you live a better life!

    What's Hot

    How to Make Matcha Green Tea: A Step-by-Step Guide

    February 10, 2023

    Unlock the Secrets to a Healthier Life with InsideTracker!

    February 9, 2023

    Cold Plunge Tub – What Are They, And How Do I Choose The Right One?

    September 14, 2022
    Facebook Twitter Instagram
    Facebook Twitter Instagram Pinterest
    Natural Nutrition CompanyNatural Nutrition Company
    SUBSCRIBE
    • Home
    • Nutrition
    • Supplements
    • Exercise & Fitness
    • Technology & Gear
    • Health & Wellness
    Natural Nutrition CompanyNatural Nutrition Company
    Home » Meal Prep for Fast and Easy Weight Loss
    Nutrition

    Meal Prep for Fast and Easy Weight Loss

    Natural Nutrition CompanyBy Natural Nutrition CompanyMarch 31, 2018No Comments6 Mins Read
    Share
    Facebook Twitter Pinterest

    One of the main problems I have seen when working with clients is the lack of planning. When starting a new healthy way of life, people start with the best intentions. However, when they do not plan their meal prep for the week ahead of time, they tend to get very hungry and then binge at a fast-food restaurant. Although you can still get a healthy meal in a pinch, the burger and fries tend to win the battle over the chicken breast salad. Learning to meal prep will keep you on the right track and reduce temptation.

    Meal prepping is one of the most excellent tools for your success in achieving change. I generally do my meal prep for the week on Sunday night and can do it in 1-2 hours.

    In this article, I will show you how to meal prep efficiently and still eat amazingly delicious meals all week. You won’t believe you will lose weight eating this way, but you will.

    Grocery List for Meal Prep

    This grocery list has many great options for healthy weight loss. You will not need everything on the list for the three meals I am recommending for the week, but feel free to add variety using the items on this list.

    Protein

    • Boneless Skinless Chicken Breast
    • Eggs
    • Carton of Egg Whites
    • Lean Beef Roast (Chuck)
    • Lean Ground Beef
    • Frozen Turkey Burgers
    • Natural Lunch Meats (lean meats such as turkey and Canadian bacon)
    • Turkey Pepperoni
    • Low Fat Cheese
    • Non-Fat Plain Greek Yogurt

    Carbohydrates

    • Quinoa
    • Brown Rice
    • Whole Wheat Pasta
    • Red Skin Potatoes
    • Oatmeal
    • Whole Wheat Bread (sliced bread or English muffins)
    • Whole Wheat Pita
    • Whole Wheat Tortilla
    • Beans (black or pinto)

    Fruits

    • Bananas
    • Frozen Strawberries
    • Frozen Fruit Tropical Blend
    • Frozen Berry Blend

    Vegetables

    • Frozen Broccoli (Steamer microwave bags)
    • Frozen Brussel Sprouts (Steamer microwave bags)
    • Frozen Pepper Blend (Steamer microwave bags)
    • Onion
    • Mushrooms
    • Frozen Spinach
    • Salad Blend

    Healthy Fats

    • Natural Peanut or Almond Butter (no sugar added)
    • Avocado Oil (for cooking)
    • Coconut oil cooking spray
    • Avocados
    • Almond or Coconut Milk

    Condiments

    • No sugar added Marinara sauce
    • Salsa
    • Mustard
    • Low Fat Mayonnaise
    • Low-Fat Ranch dressing
    • Olive oil and vinegar salad dressing
    • Himalayan sea salt
    • Ground black pepper
    • Stevia Powder
    • Lawry’s Seasoning
    • Various spices for cooking

    Fresh versus Frozen

    While Fresh ingredients are great, I prefer to use frozen groceries when I can. The farmers pick the produce when the fruits and vegetables have the most nutrients and then freeze it.

    Fresh ingredients can lose much nutritional value when arriving at the store.

    I also love that those frozen ingredients last significantly longer.

    Being Efficient in the Kitchen

    While all you need to meal prep is a stove, pots, and an oven, I recommend using some inexpensive additional tools to help speed up the meal prepping process:

    • Rice cooker / Crockpot Click Here to see the Rice cooker/crockpot we use on Amazon
    • Microwave steamer vegetable bags Click Here to see the steamer bags we use on Amazon
    • Meal prepping containers Click Here to know the Meal prepping containers we use on Amazon
    • 8 oz. glass Mason jars with sealed tops Click Here to see the 8 oz. glass Mason jars we use on Amazon

    How to Meal Prep for the week

    Feel free to make different meals throughout the week. For example, you will cook three meals for seven days. Breakfast, lunch, and dinner equal 21 meals in total. Adjust the portions if you are cooking for more than one person.

    Breakfast– Strawberry Banana Overnight Oats

    • 1/4 cup quick oats
    • 1/2 cup strawberries
    • 1/4 medium banana, sliced
    • 1/2 cup unsweetened vanilla almond milk
    • 1 tbsp of nonfat Greek Yogurt

    Lunch – Seasoned Chicken Breast, Rice, and Steamed Broccoli

    • 4 boneless, skinless chicken breasts (about 2 lbs. total)*
    • Dry Chicken Seasoning of your choice (I use Lawry’s)
    • salt and pepper to taste
    • 1 cup of Brown Rice
    • 2 cups of water
    • 2 bags of frozen steam-able Brussel Sprouts

    Preparation

    Chicken:

    • Season chicken generously with the chicken seasoning of choice
    • wrap chicken in aluminum foil for faster cooking and fast clean up
    • Preheat oven to 350 degrees F
    • Cook in preheated oven for 20-30 min

    Rice:

    • Season with salt and pepper
    • Add 2 cups of water
    • Add 1 cup of brown rice
    • Cook with Rice cooker brown rice setting(about 30 min)

    Broccoli

    • Use a steamer bag in the microwave or cook desired method until lightly steamed or boiled.
    • The veggies should still have a slight crisp to them.
    • Season with a pinch of salt and pepper

    Dinner– Salsa meatloaf with Roasted Red Skin Potatoes and Brussels sprouts

    Meatloaf

    • 1 lb. lean ground beef
    • 1 egg
    • ¼ cup salsa (mild, medium, or hot)
    • 2 tsp cumin
    • 2 tsp onion powder
    • 1 tsp garlic powder
    • 2½ tsp salt
    • ½ Tablespoon chili powder

    Red skin potatoes

    • 1 lb. redskin potatoes cubed
    • 2tbs Avocado Oil
    • 2tsp Seasoning Salt (I use Lawry’s)
    • 1/2tsp Black Pepper

    Brussel sprouts

    • 2 bags of frozen steam-able Brussel Sprouts

    Preparation

    Meatloaf

    • Preheat oven to 350 degrees F
    • In a large bowl, mix the beef, egg, half of the salsa, and seasonings
    • Transfer to a 5×9 inch loaf pan. Line pan with aluminum foil for easy clean up Add the rest of the salsa to the top of the meatloaf
    • Bake 45 minutes in the preheated oven

    Potatoes

    • Combine cubed potatoes, oil, and seasonings in a plastic bag
    • Seal and shake ingredients to coat the potatoes properly
    • Bake 25-30 minutes in preheated oven

    Brussel Sprouts

    • Use a steamer bag in the microwave or cook desired method until lightly steamed or boiled.
    • The veggies should still have a slight crisp to them.
    • Season with a pinch of salt and pepper

    Meal Prep in the Kitchen

    Use an iPhone or timer app to set several timers. By setting timers, you will be able to pay less attention to what is happening. However, keep a watchful eye on your items just in case.

    Protein

    I start out cooking my proteins in the oven (20-45 minutes)

    • Salsa Meatloaf
    • Seasoned Chicken Breasts

    Carbs

    While the proteins are cooking, I begin with the carbohydrates on the stove or and rice cooker (20-30 minutes)

    • Brown Rice ( in the rice cooker or on the stove)
    • Potatoes (in the oven)

    Veggies

    I then will cook my frozen vegetables in the microwave using steamer bags (10-20 minutes)

    • Brocolli
    • Brussel Sprouts

    For frozen vegetables, I recommend cooking them a little bit less than the package would suggest.

    You will be reheating these meals, so if you cook them too long, reheating will make them mushy and overcooked.(unless, of course, you like them that way)

    Overnight Oats

    While everything is cooking, you can make overnight oats for breakfast. Place all ingredients in a jar, shake, cover, and refrigerate overnight.

    Putting it all together

    Now you want to set out your Tupperware containers that have 3 sections.

    • In section one, add all of the Carbohydrate sources. (Potatoes and Brown Rice)
    • In section two, add all of the protein sources (Chicken and Meatloaf)
    • In section three, add all of the steamed vegetables (Broccoli and Brussel sprouts)
    • Place overnight oat mason jars in the fridge
    • Place all Tupperware in the freezer except 1 lunch and 1 dinner meal
    • Every night put the lunch and dinner meals for the day in the fridge the night before so it thaws.

    Cleaning up

    I recommend using aluminum foil for easy clean-up after you’re done. If you did everything correctly, you should be able to get everything cooked, prepped, and cleaned up in less than 2 hours.

    It may seem like a lot of work, but remember that you don’t even have to think about cooking for the next seven days.

    Share. Facebook Twitter Pinterest
    Previous Article12 Best Ways to Reduce Stress Levels for Overall Health
    Next Article Top 5 Best Cardio Exercises that Burn Fat

    Related Posts

    How to Make Matcha Green Tea: A Step-by-Step Guide

    February 10, 2023

    Lactose Free Protein Shake- Top Three Tasty Alternative Recipes

    September 7, 2022

    Immune System Booster- 8 Helpful Tips

    August 25, 2022

    The Best Keto Desserts

    August 24, 2022

    Is Losing Weight After 60 Possible?

    August 23, 2022

    Is a Vegan Diet Possible for Bodybuilding?

    August 6, 2022
    Advertisement
    Brain & Body Power Free Trial
    Stay In Touch
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube
    • Vimeo
    Don't Miss

    How to Make Matcha Green Tea: A Step-by-Step Guide

    February 10, 2023 Health & Wellness By Natural Nutrition Company

    Matcha green tea is an incredibly popular drink that has taken the world by storm.…

    Unlock the Secrets to a Healthier Life with InsideTracker!

    February 9, 2023

    Cold Plunge Tub – What Are They, And How Do I Choose The Right One?

    September 14, 2022

    Best Massage Gun Use For Back Pain

    September 13, 2022

    Subscribe to Updates

    Join us for the latest nutritional, fitness and wellness information helping you live a better life!

    About Us
    About Us

    The Natural Nutrition Company is the only source you need for smart, trustworthy advice on healthy living. We bring together the latest research from top academic journals with practical advice from experienced professionals to help you live your best life.

    Our Picks

    Best Massage Gun Use For Back Pain

    September 13, 2022

    Lactose Free Protein Shake- Top Three Tasty Alternative Recipes

    September 7, 2022

    5 Weight Loss Supplements That Can Make You Lose Fat Fast

    September 2, 2022
    Follow Us
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • Home
    • Nutrition
    • Exercise & Fitness
    • Health & Wellness
    • Technology & Gear
    • Privacy Policy
    • Terms and Conditions
    © 2023 Natural Nutrition Company. All Rights Reserved.
    NaturalNutritionCompany.com is a participant in the Amazon Services LLC Associates Program, as well as other online affiliate programs designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com and other websites. The information contained in this website is for informational purposes only and is not to be taken as medical advice.

    Type above and press Enter to search. Press Esc to cancel.