Meal Prepping For Fat Loss

Updated: Jul 14, 2020

"Failing to plan is planning to fail" is a phrase that sums up this topic perfectly. For you to stick to a healthy eating plan and get consistent results you need to prep your food in advance. Otherwise, you'll be setting yourself up to fail!

Meal prepping is essential to living a healthy lifestyle. We all know how hard it is to eat healthier on-the-go

Meal deals, fast food chains and quick bites from cafes are going to make staying on track so much harder for you

Sure, it can be done, but it's much harder, less likely and more expensive

For you to get optimal results, as well as sufficient protein, veg and water, all while watching your calories, you're going to need at least some kind of plan

The best way to do this is to plan in advance and to pack your lunchbox for success

If you can leave the house with a bag full of good food your chances of getting leaner and healthier will become much, much easier

Meal prepping doesn't have to be a burden or a laborsome task either

Believe it or not, you might even find you enjoy it

Plus I can almost guarantee you'll save time

The way I see it there are two effective ways to meal prepping your food


This one's easy, it just takes a bit more preparation when it comes to doing the food shop and ensuring you've got enough ingredients

Get into the habit of cooking an extra 1-3 portions with every meal

You've taken the time to cook a beautiful healthy meal, you might as well cook more for lunch tomorrow!

Not only will you save a tonne of time you'll also save money. Martin Lewis will be proud of you.

If you don't fancy the exact same meal the following day you can always label and whack it in the freezer. All you need to do the night before is grab a meal of your choice to defrost, then when morning comes you're good to go!

What I've done in the past is to batch cook just my protein too

So when I'm cooking up my cajun and lime chicken breasts, instead of cooking up a couple, I'll just grill up the whole packet

Then the following day at least I'll have my protein source, which I can add to salad, a wrap or microwavable rice

It doesn't have to be complicated or perfect, it just needs to work for you

Read Next: Free 7-Day Fat Loss Meal Plan


This is the method I grew up doing and it works great

For it to work properly you need to put one or two days aside a week to cook up all of your lunches and/or dinners for the entire week

Usually, people will cook up on a Sunday evening and pop three days worth of Tupperware containers in the fridge and the other 2-4 in the freezer to be taken out later

Alternatively, you can meal prep twice a week to keep your food as fresh as possible and to avoid freezing

This meal prepping method also involves you being well organised when it comes to doing the food shop, so make sure to plan ahead!

It's also helpful if you know a few recipes that you know are healthy and are enjoyable. If you need some more, check out these

So no matter how organised you are, there will always be days where you simply forget to pick up your lunch or you didn't get around to meal prepping

If this is the case, what should you do?


There will be days where you aren't able to prep. So what do you do?

Before heading out the door in the morning, grab anything healthy, especially raw fruit and veg. This will help keep you on track.

When I used to be a fitness instructor I used to wake up for my Sunday morning shift in a pretty awful mood knowing that I had to sit in a quiet gym for 12 hours earning minimum wage

I rarely meal prepped, but I did always grab a bag full of healthy items

I always carried instant porridge, Aldi protein bars, cashews and a bag of raw veg and fruit

When it was time to eat at least I had something healthy!

Using this tactic I would still hit my calories, eat loads of veg and wouldn't end up eating a mayonnaise laden sandwich

Hey, it's not perfect. But it was a hell of a lot better than doing absolutely nothing and relying on the gyms crusty cafe to offer me a cheese toasty or a fish finger butty

So consider grabbing some dry foods that you can keep in your bag or car at all times

Things like:

  • Canned tuna

  • Protein bars

  • Nuts and seeds

  • Beef jerky

  • Porridge pots

  • Low-calorie crisps

  • Protein powder

As well as utilising foods like:

  • Raw veg

  • Fruit

  • Greek yoghurt

  • Sliced cooked meats

  • Light cheeses

That you can grab and snack on as you please

Read Next: My All-Time 10 Favourite Healthy Recipes


Getting amazing fat loss results and optimising your health relies heavily on the foods you eat

So to offer yourself the best results possible it's a really, really good idea you start implementing meal prepping

Meal prepping will ensure you're always eating the right foods, your always in control of your results and you're always getting the best results

So go prep!

Thanks for reading,

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