How to Meal Prep for Weight Loss

Woman preparing a healthy salad in the kitchen.

Meal prepping is trending now. And why shouldn’t it be when a home-cooked meal is better than a burger on the go. 

The main arguments in favor of meal prepping:

  • True to the motto “abs are made in the kitchen,” homemade meals are more balanced and tend to contain fewer calories. You know exactly what you are putting into your body and this helps you to reach your goal weight faster.
  • It saves you time during the week.
  • Prepping meals is cheaper than eating out.
  • You are prepared to fight hunger attacks with healthy snacks.
  • Many people find cooking relaxing and a good chance to unwind.

What is the best way to meal prep? Take time one or two nights a week (for instance, Wednesday and Sunday) and prepare snacks and meals for those long workdays. Need more guidance? We have seven tips for you on meal prepping:

1. Cook big portions

The simplest tip first: In future, cook bigger portions! Having sweet potato curry on Sunday? Make two or three extra servings that way you already have tomorrow’s lunch – without any additional effort.

Additionally, cook your sides like quinoa or pasta ahead of time. You can store any leftovers in the fridge and use them the next day in a salad, for instance.

Image of an healthy salad.

2. Optimal storage

Always have enough containers in the house for storage and transportation, but keep your hands off plastic. Look for environmentally friendly (or BPA-free) alternatives instead. Glass bottles are good for transporting smoothies, jars are great for oats with fruit or nuts and stainless steel cans are good for salads or curries.

3. Smoothie to go

Smoothies are ideal for losing weight: They only take minutes to prepare and can replace one of your daily meals. Cut up some fruit and vegetables, divide them into meal-sized portions and freeze them if you want. This allows you to store them for a long time without losing their valuable vitamins and minerals. Just mix the ingredients together in the morning and your healthy breakfast is ready in no time!  

4. Hard-boiled eggs from the oven

You should always have eggs in the house because they are a great source of protein and vitamins. The hard-boiled version is a great way to pep up salads or avoid food cravings as a snack. The problem is that most pots only hold up to five eggs. But, you can get around this by baking them in the oven. It’s quite easy to do: Preheat the oven to 170°C (325°F). Fill a muffin pan with twelve eggs and bake them in the oven for about 30 minutes. That’s it! Now you have a dozen hard-boiled eggs to use as you please.

Close up of boiled eggs.

5. The freezer is your friend

Have you cooked too much but don’t want to eat leftovers all week long? No problem: Many foods (curries, stews and soups) are easy to freeze in meal-sized portions.

6. Healthy snacks for in between meals

We are often tempted to reach for sweets in the afternoon. Your body needs quick energy on long workdays. Be prepared for these cravings: Fill some jars at home with nuts, (dried) fruit or dark chocolate. Or, whip up a big batch of energy balls on Sunday for the coming week. These help you beat the afternoon slump (and don’t ruin your figure).

A closeup cropped shot of a woman's hand putting sliced fruits into a blender

7. Variety is the spice of life

Do you eat the same thing every day? That can get boring pretty quickly! Meal prepping can help you add a little variety to your diet. Prepare individual ingredients you can combine as you like. Grilled chicken goes well with rice and broccoli, but it also tastes good in a mixed salad.

One last tip: It’s okay if you don’t feel like cooking one day or you prefer to eat lunch in a restaurant with a coworker. Just make sure to stick with your healthy routine on the other days of the week. That’s why it is called a balanced diet 🙂

So, are you interested in meal prepping? Then we have four recipes for you to help you lose weight, get in shape and feel energized:

  • Smoothies: Smoothies should contain a mix of all the macronutrients: carbohydrates, protein and healthy fat. This gives you a boost of energy! Get four balanced and delicious smoothie recipes in this blog post. Don’t forget our smoothie tip when preparing them!
  • Savory muffins: These savory muffins with eggs and vegetables are ideal for your meal prep. You can eat them in the morning or take them with you for lunch.
  • Fruity quinoa salad: This vegan quinoa salad is a low-carb meal that tastes phenomenal. Get crazy with the ingredients!  
  • Energy balls: These small balls give you renewed energy on stressful workdays.

What meals do you like to prepare ahead of time? Tell us your recipe ideas in the comments below!

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Julia Denner Runtastic dietitian Julia is a creative cook. She is convinced that a varied diet and regular exercise are the keys to success. View all posts by Julia Denner »

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