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101:Meal Prep ~ Weight Loss Prep

by Vivian Fleitstra on December 7, 2013

One of the best weight loss tips I can give you is to prep your meals! If you have all of the right foods ready for you to eat, the temptation to order out or make poor choices go out the window. You don’t have any excuses and you can stay on track. The weekend is usually the hardest time to stick to your plan, but if you have all of your meals ready for for the next 3-4 days it will be easy as 1-2-3!

Let’s begin Meal Prep 101!

The entire point of meal prep is to have some of the work done ahead of time so you are not making meals from scratch every day. Not only will you be saving time, but it will just feel like a large burden is off of your shoulders. Select your easiest day of the week or day off of work. For me, its either Saturday or Sunday depending on my weekend plans. I usually pick the morning or lunch time, since I am making something anyway. I take out all my veggies for the week, usually have taken out my protein (typically chicken) and allowed it to defrost overnight in the refrigerator.

Depending on what the needs are for your family you can do the prepping a couple of different ways:

1. You can cook all of the sides dishes, proteins and veggies, portion them out and put them into individual meal containers. There is no muss or fuss, you just open the container, throw it in the microwave and you are ready to eat. This method works especially well if you work really long hours or are busy with trying to squeeze in time during the holiday season.

2. You can cook big batches of sides and proteins that are neutral (Chicken, Lean Pork, Turkey, Brown Rice, Quinoa, Couscous) and put the big containers in your fridge. This works well if family members like foods a certain way so they can modify it or if some of the meals on your menu are going to require some same day kitchen work.

3. You can enter what I call Crockpot Heaven! This is when you make some monster meals that freeze well such as marinara sauce, soups and stews.  It’s like having store bought frozen meals, but without all the extra added cost, sugars and sodium!

You can mix and match these methods as your family sees fit. Here is an example of a quick recipe I’ve used in the past:

  • 1 package of washed skinless, boneless chicken breasts
  • Use baking dish or plan. Spray bottom with PAM olive oil.
  • Place chicken in baking dish or pan. Use olive oil sprayer and lightly coat the chicken. Sprinkle paprika, poultry seasoning and pepper, based on taste preference.  Salt is optional.
  • Bake 325 degrees for 25 minutes.

This recipe is great for having cooked protein on-hand during the week.  You use the cooked chicken to add to salads, have with side dishes, or use in soups, tortilla wraps with fresh greens and vegetables.

To learn more about my weight loss and clean eating programs, I invite you to learn more about the 11 day Holiday Cleanse,  3 day Reboot, and  28 days to a New You which incorporates real whole foods, so you incorporate simple healthy meals and don’t starve, nor are you just juicing all day.  It incorporates healthy eating habits and suggested recipes which can be modified to suit your needs, goals and lifestyle. Additional fitness solutions are available to add to both of these programs.

Thanks for reading. ~ Vivian.


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