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Meal Prepping Tips for Weight Loss Success
2K views
Jan 22, 2025
There are so many ways to meal prep! In this episode I will review 4 different ways to meal prep, share tips and advice on how to meal prep, and review how to use it to boost weight loss. Even if you're the person who hates leftovers, there is a meal prep style that will work great for you. So listen in and get excited about making meal prepping work for you. I talked about a lot of recipes in this podcast, here they are: Low Calorie Snack Boxes: https://loseweightbyeating.com/cottage-cheese-meal-prep-snack-boxes/ Low Calorie Hummus: https://loseweightbyeating.com/homemade-hummus-recipe/ Low Calorie Protein Waffles: https://loseweightbyeating.com/healthy-protein-waffles/ Low Calorie Breakfast Burritos: https://loseweightbyeating.com/best-breakfast-burrito-recipe/ Meal Plans: This Week's Meal Plan: https://loseweightbyeating.com/weight-loss-meal-plan/ The Easiest Click and Print Meal Plan: https://loseweightbyeating.com/weight-loss-meal-plan/ You can find FREE RECIPES here: https://loseweightbyeating.com/ Check out my Best Selling Cookbooks here: https://loseweightbyeating.com/cookbook/
View Video Transcript
0:00
welcome back to the lose weight by
0:02
eating podcast I Audrey John's and this
0:05
week we're going to talk all things meal
0:08
prepping and to kind of double down on
0:11
my love for meal prepping I want to let
0:14
you know that this week's free meal
0:15
planner is a 100% meal prepped meal
0:19
planner so I do love the theme kind of
0:21
couldn't help it so let's talk about
0:25
meal prepping for weight loss success
0:29
there are different types of meal
0:30
prepping and I have found that everyone
0:34
has their favorite so if you have not
0:35
found your favorite way to to meal prep
0:39
yet I've got a few different ideas for
0:41
you here so obviously there's the
0:44
traditional what everyone thinks of when
0:46
it comes to meal prepping either meal
0:49
prepping all of your meals or all of
0:51
your lunches or all of your dinners on
0:53
either Sunday or Monday where you
0:55
basically you meal prep for the full
0:58
week you get all of your cooking done
1:00
ahead of time and this is really the
1:02
traditional way to meal prep and it's
1:05
great it's especially good during the
1:08
warmer months when maybe you don't want
1:09
to turn the oven on every single day you
1:12
can go ahead and just do it all in one
1:13
day it's great for people who just do
1:17
not have time to cook on a nightly basis
1:20
um and it's also just great for really
1:22
busy schedules or for people who just
1:23
want to get it out of the way maybe if
1:25
you don't love
1:27
cooking there's also batch cook cooking
1:30
which has become really popular in the
1:32
last couple of years and if you don't
1:34
know what batch cooking is um I do have
1:37
several different recipes in my uh in my
1:40
lose weight by eating instant pot
1:42
cookbook um it's called lose weight with
1:44
your instant pot and batch cooking is
1:47
what when you basically take one protein
1:50
so let's say for instance chicken
1:52
breasts and you cook a very large batch
1:55
of them get it batch cooking and then
1:59
you spread across your meals for the
2:01
rest of the week so this is great for if
2:04
you love to have salads at lunch and or
2:08
you know soups at night you can
2:11
basically take this one large batch of
2:15
protein and spread it across the week so
2:17
here are some ideas for that say Monday
2:19
night you could put the chicken or
2:21
obviously pork or beef or tofu or even
2:24
hard-boiled eggs on top of a salad the
2:28
next day you could add some mix it up
2:30
with some
2:31
salsa and he reheat it then you've got
2:34
some tacos the next day you could put it
2:37
on top
2:38
of your favorite soup that just slowly
2:41
sinks in and heats up the next night you
2:46
could add it to a wrap with some
2:49
vegetables you happen to have in the
2:50
fridge do you get where I'm going with
2:52
this batch cooking is great for someone
2:55
who maybe likes to cook a little bit
2:57
every night or really does not like left
3:00
overs which is a real problem for a lot
3:02
of people who want to learn how to meal
3:04
prep if they don't like leftovers they
3:07
don't want to eat the meal prep so batch
3:09
cooking might be perfect for you
3:12
basically you've done the hard work and
3:13
it's just a matter of assembling your
3:15
dinner every night another one is the
3:19
one I do well actually I do both of the
3:21
next ones I store leftovers as I go and
3:25
if you follow me on Instagram you
3:26
probably saw my lunch from uh earlier
3:29
this week
3:30
where I cooked a really big batch of
3:33
rice vegetables and tofu and I put one
3:38
portion in a bowl to enjoy that day for
3:41
lunch and the other four portions into
3:43
meal prep containers and I put those in
3:47
the fridge because I know I'm going to
3:48
eat them this week for lunch but I also
3:50
make sure to choose items that freeze
3:53
well just in case of say for instance I
3:55
go out to lunch tomorrow with a friend I
3:57
can put it in the freezer I don't have
3:58
to worry about it going B so storing
4:01
leftovers as you go is really great if
4:05
you tend to overcook like I do Italian
4:08
woman I really can't help it so whenever
4:12
you have leftovers instead of you know
4:15
putting them all in one big container
4:17
and shoving them in the fridge and then
4:18
nobody wants to eat them or you end up
4:21
catching yourself eating them an hour
4:22
later or in the middle of the night
4:25
store them in individual containers and
4:28
then you either have lunch for tomorrow
4:29
tomorrow or you have dinner for when you
4:31
need it or throw them in the freezer
4:34
obviously if their freezer safe like a
4:37
salad would not be good in the freezer
4:40
but say It's a pasta dish or the rice
4:42
bowls I was talking about you can throw
4:44
them in the freezer and then you have a
4:46
freezer dinner like a TV dinner a
4:49
healthy version ready for you anytime
4:52
and finally meal prep for picky eaters
4:56
or children so often as a single mom
5:01
especially if I'm doing a smoothie week
5:03
or if I'm working a lot and I'm you know
5:06
not quite sure that I'm going to be able
5:08
to get a healthy meal on the table for
5:10
my kiddo every single night I will just
5:13
cook for her so I will cook a really big
5:17
casserole of say for instance my my low
5:19
calorie high protein mac and cheese I'll
5:22
make a huge casserole dish of that for
5:24
her and then every night when it's time
5:27
to to give her dinner all I have to do
5:29
is add scoop of that to a bowl either
5:32
zap it in the microwave or I can throw
5:33
it in the oven for a few minutes and
5:35
then I chop up some some raw vegetables
5:37
because she does love them um you know
5:40
carrots or celery or bell peppers and
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cucumbers are her favorite and I put
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those in a little bowl and she has her
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little bowl of protein mac and cheese
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and she has her little bowl of
5:49
vegetables and it takes me all of five
5:52
minutes to get this done this is great
5:55
if your kids eat differently than you or
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if you were trying to to say for
6:00
instance do my detox week and you have a
6:02
couple of smoothie dinners coming up or
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if you just happen to you know cook
6:07
something a little bit fancier for you
6:10
and your significant other and maybe the
6:11
kids won't like it meal prepping for
6:14
just the kids is a really great way to
6:17
be able to keep yourself on plan as well
6:19
so there's are four different ways that
6:21
you can meal prep and let's just go over
6:23
them really quickly there's the
6:25
traditional cook everything on Sunday or
6:27
Monday the batch cooking storing
6:30
leftovers smartly and meal prepping for
6:34
kids or picky
6:36
eaters next I want to talk about how you
6:39
can actually meal prep for weight loss
6:42
because one of the easiest ways to lose
6:44
weight and or maintain weight or just
6:47
start eating healthier would be to meal
6:51
prep so say for instance you are driving
6:56
past a
6:57
drivethru you've got the kids in the
7:00
back you're coming back from soccer
7:01
practice you're exhausted they are loud
7:04
and you just you just want to make
7:06
tonight easier it's so easy to go
7:09
through that
7:10
drive-thru but is it healthy no and holy
7:14
moly have they gotten expensive these
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drive-throughs so knowing that you have
7:20
something waiting for you at home makes
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it so much easier to stay on plan so
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meal
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prepping is really a great great way to
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kind of hold yourself accountable your
7:33
time is valuable your time is money
7:36
nobody can give you more a time nobody
7:38
can give you your time back so when you
7:41
put time into something it's almost like
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and I know I've already used this
7:44
analogy before but it's kind of like the
7:47
people who Who start running and they go
7:50
out and they buy themselves a really
7:52
expensive pair of running shoes and they
7:54
do it they actually continue running
7:57
they actually stick to their plans cuz
7:58
they just spent 50 bucks on shoes they
8:02
have to get their values worth out of
8:05
those shoes well your time is valuable
8:08
your time is money and when you put time
8:11
into meal prepping when you've got it
8:13
all done you are much more likely to eat
8:16
that
8:17
food I again
8:20
recommend when you first start meal
8:23
prepping try to meal prep foods that
8:26
freeze well because if you find that
8:29
you're not eating them as often then you
8:33
can easily put them in the freezer and
8:35
then you've got them for next week so
8:38
you're kind of getting
8:40
ahead and these leftovers can really
8:43
save you on busy nights maybe for
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instance on Sunday nights you always
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cook it's a big family thing but then
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you know it happens to be spring break
8:52
and the kids are off and they're at a
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sleepover and you know you went to the
8:56
gym and you're so proud of yourself but
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now you're too tired to workout when you
9:00
have those frozen meal prep dinners it's
9:04
really easy just to grab them and eat
9:07
healthy and meal prepping also gives you
9:10
more time to do the things that you love
9:12
so getting that work out of the way
9:14
especially if you don't love to cook
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will give you more time to work out if
9:19
that's a goal of yours or spend more
9:21
time with your kids or take a walk or
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you know start a podcast so you can
9:29
actually
9:29
give yourself more time by getting all
9:31
of this stuff done ahead of
9:35
time so now I wanted to talk to you
9:37
about actual tips for doing the meal
9:39
prepping so if if you are a pro some of
9:43
these are going to be very familiar and
9:46
if you have more tips I would love to
9:48
hear them because we are always trying
9:50
to learn and grow and evolve over here
9:52
at lose weight by eating but meal
9:54
prepping if you find that you
9:57
don't have time to meal prep say I don't
10:01
have time on Sundays or Mondays and no I
10:05
just I can't get that done I get it from
10:09
now on what I want you to do is I want
10:11
you to double the amount of servings
10:13
that you make for
10:14
dinner and I'm not saying eat the extra
10:17
servings what I recommend doing is when
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you serve yourself and your significant
10:23
other or your kids or your family say
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for instance you have three plates out
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for you your kiddo and your significant
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other add to that an extra one to two
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meal prep containers and you just serve
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all of those right so you would have the
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three plates and maybe say two meal prep
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containers and you just make all your
10:45
servings leave the tops off because you
10:48
want them to cool before you put them in
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the fridge or in the freezer and serve
10:52
dinner enjoy your dinner then you do the
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dishes and by the time the dishes are
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done the meal prep
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portions are now cool enough to cover
11:02
and either refrigerate or put in the
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freezer so the easiest way to meal prep
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is just make too much food I it's so
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easy it's kind of like why didn't I
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think of it before another thing you can
11:14
do is you can just add it to your
11:16
schedule I love making a to-do list and
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if you're at all like me I love being
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able to check off I will add the
11:23
smallest things to my to-do list I have
11:25
clean the cat box on the to-do list like
11:28
that should be a given every single day
11:30
right I have take a shower take my
11:33
supplements the smallest little things
11:34
on there because I really love to be
11:36
able to check mark everything off or
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cross everything off so add it to your
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schedule even if all you're doing is
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making two to three extra servings for
11:45
dinner tonight you can still add in make
11:48
dinner that's one that you can cross off
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and then meal prep for Laton and what I
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love doing with these two to three extra
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servings is I love just they're just in
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the freezer maybe I don't actually
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schedule them for dinner this week or
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for lunch this week maybe they're just
12:07
in case of emergency meals and I don't
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have time to get a healthy meal at this
12:12
time in my freezer back there I have got
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I know I have some roast chicken with
12:17
vegetables in a meal prep container I
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know I have some of the protein mac and
12:21
cheese in a meal prep container I know I
12:24
have some tofu and rice bowls in the
12:27
freezer in a meal prep container and
12:29
sometimes when my
12:31
kiddo is just Mom what's for dinner and
12:34
I tell her and she's not interested I'll
12:36
say well open up the freezer and see
12:37
what else is in there so it's great to
12:39
have lots of different options in there
12:41
don't feel like if you're freezing it
12:43
that you have to eat it this week
12:45
obviously if it's a salad and you're
12:46
putting it in the fridge you do need to
12:48
go ahead and eat it this week another
12:51
great tip if you are making large
12:54
batches of salad and you add the
12:59
dressing on accident to all of them
13:01
they're going to get a little bit soggy
13:03
right my favorite tip for old soggy
13:06
salad I know that sounds so strange but
13:10
put it in a wrap there's something about
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taking a salad a leftover salad either
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from a restaurant or a salad that's
13:18
maybe left over from last night or from
13:20
two nights ago that might be a little
13:22
bit less crisp than usual put it in a um
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in a large tortilla or in a sandwich
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wrap and wrap it up and it just kind of
13:30
holds together a little bit better and
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it makes the best wraps my all-time
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favorite recipe to use this for is my
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chicken Caesar salad I even put the
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croutons in there it's so good in a
13:43
wrap another thing that you can do to
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make meal prepping maybe a little bit
13:48
more fun is involve a friend either have
13:51
a friend come over and bless some music
13:53
or you know hang out take your shoes off
13:57
and just gossip and have fun and you
13:59
know have a great time together or
14:02
FaceTime a friend you can put your phone
14:06
you know prop it up on a book or
14:07
whatever if you have one of those little
14:09
holders and meal prep with a friend you
14:12
can get your Sunday calls out of the way
14:15
if you tend to always call friends or
14:17
family on Sundays you can meal prep
14:19
while you're doing it if anything you
14:21
might actually encourage stty e
14:23
healthier maybe not by telling them to
14:26
but just by Leading by example
14:29
the next item is make it fun as I had
14:32
noted I love to put one of my favorite
14:35
movies on in the background I just can
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hear it that's good enough for me you
14:40
know I can visualize what's going on and
14:42
I can be meal prepping and then go back
14:44
over and check the TV and then go back
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to my meal prepping and that's a really
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fun way to kind of keep it upbeat
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obviously music is also a really great
14:54
option as well just make it fun you know
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maybe make yourself a little cocktail or
15:00
one of my fake cocktails you know pour
15:03
yourself a nice glass of wine and blast
15:06
your favorite music and this is your
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time to meal
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prep another great one is get good
15:14
containers I really recommend the glass
15:17
containers they will hold longer I know
15:19
that they do have um the tendency to or
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I have the tendency to worry about
15:24
breaking them knock on wood I have got
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to find some actual wood to knock on my
15:29
head wasn't enough um I have yet to
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break one I probably will today now that
15:33
I said it but they are actually really
15:36
sturdy they hold up really great in the
15:39
dishwasher they hold up really great in
15:40
the microwave and um they they tend not
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to
15:45
get um you know Stained on the inside
15:50
good containers are very similar to
15:52
buying that expensive pair of running
15:54
shoes you have invested the money so
15:58
you're going to use
16:01
them my next tip if you don't typically
16:05
meal prep but you're trying to eat
16:07
healthier or you're trying to learn how
16:08
to meal prep or you're trying to get
16:10
excited about meal prep would be just to
16:13
start with your least popular meal your
16:17
least favorite meal the meal that maybe
16:19
you tend to skip so if you tend to skip
16:21
breakfast start meal prepping your
16:25
breakfast right I mean there's a great
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healthy way to you're you're getting two
16:30
things done you're you're eating early
16:33
in the morning which will boost your
16:35
metabolism and set you up for a really
16:37
successful day and your meal prepping so
16:41
if you tend to always come home and cook
16:45
and have your music on it that is your
16:47
thing and you love cooking at night do
16:50
it but meal prep your lunches or meal
16:53
prep your breakfast you don't have to
16:55
meal prep every single meal you can
16:58
choose just one so just start just try
17:02
and this week on my I'm going to click
17:05
over and look at the menu this week
17:07
we've got the low calorie breakfast
17:10
burritos which are really great you can
17:13
wrap them in parchment paper and put
17:15
them in a bag and freeze them they're
17:17
great for later on and again you can
17:20
freeze them so if you feel like you
17:21
don't want them they're always there for
17:23
you and also my low calorie protein
17:26
waffles really freeze beautifully I I
17:28
also like to put a parchment paper I cut
17:31
it into small squares and I put it in
17:32
between just so they don't stick
17:36
together the next thing I do recommend
17:39
is to batch cook protein and freeze it
17:43
so instead of say you ropes a whole
17:45
chicken um or you you cook a whole batch
17:49
of chicken thy instead of putting them
17:52
all in one big bag and tossing them in
17:54
the fridge where you're either likely to
17:56
forget about them or snack on them
17:59
mindlessly and I'm guilty of that too so
18:01
I'm not pointing any fingers at any of
18:03
you I'm pointing fingers at myself for
18:04
that either freeze them in individual
18:07
portions or in family portions so say
18:11
for instance you're going to make a
18:12
really big batch of of chicken thighs
18:15
this weekend because they were on sale
18:17
so you might as well go for it now you
18:20
can either choose to there a few things
18:22
you could do with this you can put them
18:24
in meal prep containers with maybe some
18:27
vegetables and either some rice or
18:29
quinoa or cauliflower rice and throw
18:32
that in the freezer great thing about
18:34
that is if you're using raw vegetables
18:37
and like maybe some cauliflower rice you
18:39
don't actually have to cook anything
18:40
else because it'll all cook in the
18:42
microwave for you when you do zap it
18:45
obviously that doesn't work with
18:47
traditional rice and quinoa but these
18:49
are great options you can also shred
18:53
them and then measure them out Cup by
18:56
cup put a cup and a s a Ziploc sandwich
19:01
baggie and store them in the fridge so
19:03
now you've got shredded chicken to add
19:07
to soups and salads and lunch wraps and
19:12
casseroles and all of that so making
19:17
extras of protein when you find it on
19:19
sale is a really great way to kind of
19:22
get yourself
19:23
ahead and meal prep in a really easy
19:27
way and another great option is meal
19:30
prepping snacks my meal prep snack boxes
19:35
go viral every single time I post them
19:37
on any social media and recently I have
19:40
updated them and I'll make sure to put
19:42
them in my show notes um but I recently
19:46
updated them with different
19:48
modifications so these snap boxes that I
19:51
make they're about 200 to 215 calories
19:55
each so they're supposed to be a full
19:57
day's worth of snack and by that I mean
20:00
while you're at work obviously so
20:03
they've got things like cottage cheese
20:06
hardboiled eggs nuts fruits some fresh
20:09
vegetables so you can even just meal
20:12
prep snacks if you find that you are
20:15
going to the snack machines at work or
20:18
you are overindulging at lunch because
20:21
you're so hungry because you didn't have
20:23
a snack this is a great place to
20:26
start just meal prep your snack snacks
20:29
or if you have been meal prepping
20:31
everything else and it doesn't seem to
20:33
be working for weight loss then maybe
20:34
meal prepping some snacks will work for
20:36
you as well and here are some tips that
20:38
you can do that for also you can get a
20:41
big bag of nuts I love to go to Trader
20:43
Joe's I'm wild for their nuts especially
20:47
their um their cashews and their raw
20:50
walnuts oh my gosh so good so what you
20:53
can do is you can bring home the bag of
20:55
nuts open it up get out a/4 cup or a
20:59
third of a cup measuring cup and scoop
21:02
them into either small containers or
21:05
into bags and then you've got a quick
21:09
snack that you can grab and toss in a
21:11
backpack toss in your purse throw in
21:14
your car even you don't have to worry
21:16
about when it gets warmer when it comes
21:17
to nuts they're going to be just fine
21:20
you can um get string cheeses you can
21:24
portion out in these meal prep boxes
21:27
I've got Cottage cheese with different
21:29
flavors on top so you can portion out a
21:32
really big thing of cottage cheese and
21:33
you can put different flavors across the
21:36
tops of them my favorite is the
21:38
everything bagel seasoning oh my gosh
21:41
it's so good so you can also make things
21:45
like my low calorie hummus I believe
21:46
it's either 30 or 35 calories you can
21:49
make a big batch of this ahead of time
21:51
put it into small little containers and
21:54
preut all of your veggies and then throw
21:57
the small contain coner and the veggies
22:00
into a bag toss it in the fridge and
22:03
that's just a grab and grow or grab and
22:06
go meal prep
22:08
snack and then spread out the work is
22:12
another really great tip if meal
22:14
prepping just seems like this big messy
22:18
timec consuming job spread it out on
22:22
Thursdays you can look up recipes and
22:24
figure out what do I want my menu to
22:26
look like for next week on Friday Friday
22:28
you can make your shopping list on
22:31
Saturdays you can go shopping and then
22:33
on Sundays you can actually do the meal
22:35
prepping you can
22:37
also skip that Sunday meal prepping work
22:42
and still look up the recipes on
22:44
Thursdays make the shopping list on
22:45
Fridays and do the shopping on Saturdays
22:47
or Sundays and then overcook for the
22:51
week as I do and then just package up
22:53
the
22:54
leftovers these are all really great
22:58
ways you can get started in meal
23:00
prepping right away I also want to
23:04
remind you to make it really easy for
23:06
you this week we have a full meal
23:08
prepping plan on the lose weight by
23:11
eating website I will put a link in the
23:13
show notes it's completely free it's got
23:17
two breakfasts because I like to
23:18
alternate them it saves money and time
23:21
you got two different lunches which we
23:23
alternate and for this one I wanted to
23:25
make it super easy there is no cooking
23:27
involved with the lunches
23:28
yay and then I picked out some really
23:31
delicious dinners that are all meal prep
23:35
worthy and most of these you could skip
23:39
the meal prepping and just overcook for
23:41
them and that would work as well so
23:43
essentially you could take this meal
23:44
prep plan and make a whole month's worth
23:47
of work out of it and I've also decided
23:51
to kind of level it up since I do really
23:54
love having a theme I decided to level
23:58
up and do a click and print everything
24:00
including a shopping list so you can
24:02
also pay a very small fee and I've done
24:05
all of the work for you you can skip
24:07
having to you know print out the recipes
24:09
it's all in one PDF for you and the
24:12
shopping list is there and ready as well
24:15
as the meal plan I just make it super
24:17
super easy for you so with all of my
24:21
meal prepping tips I really want to
24:24
encourage you to take a step back and
24:28
think which meal would be best for me to
24:32
start meal prepping and typically that
24:34
would be a meal that you feel a little
24:36
bit overwhelmed and maybe you you tend
24:39
to go out so if that's lunch because you
24:42
you you're just too tired to bring lunch
24:46
with you every single day or to even do
24:49
the effort for that I get it I've been
24:51
there I assure you I went through the
24:53
Arby's drive-through way too many times
24:55
at my last actual 9 to-5 job and so you
24:58
can go ahead and just say you know what
25:00
I'm going to try for one week to meal
25:03
prep and if you slip off if you end up
25:06
going out to lunch with your friends one
25:08
day that's okay that meal prep can hold
25:10
until tomorrow so if you're not sure
25:13
that you're actually going to stick with
25:14
it make sure what you are meal prepping
25:17
can go into the freezer so that you
25:18
don't ever have to worry about any food
25:21
waste and like I said feel free to batch
25:25
cook all of your protein if you go to
25:27
the store say Saturday or Sunday and you
25:30
notice that chicken breasts are on sale
25:33
by all means buy two packs of them batch
25:37
cook them I recommend just with salt and
25:39
pepper and maybe one of your favorite
25:41
spice Blends and then you've got them
25:44
all week long and you can add them to a
25:46
number of different things and you've
25:47
got countless healthy meals for you so I
25:51
hope that this meal prepping week is
25:55
helpful for you I would love to hear
25:57
your thoughts I'd love to get your
26:01
questions I as I said I'm always looking
26:03
to grow and evolve and learn more and we
26:06
will be talking about that next week in
26:08
our next
26:09
podcast I want to hear from you what are
26:12
your meal prepping tips because this is
26:14
a community this isn't just me giving
26:17
you tips I want to hear from you as well
26:19
so please be sure to comment and give me
26:21
your tips as well and thank you so much
26:25
for listening to the loose weight by
26:26
eating podcast I've got lots more fun
26:28
stuff for you if this is your first time
26:30
listening keep listening because we've
26:31
got some great podcast episodes already
26:36
published so I will see you guys next
26:38
week make sure to meal prep for weight
26:41
loss success bye
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