Meal Preparation Guide

Meal Preparation Guide


Trying to lose weight — whether it’s a little or a lot — can seem like an uphill battle. Our busy everyday lives often prevent us from having the tools we need to achieve our weight loss goals. Your work schedule is slammed, the kids have practice after school, and by the time you all get home, no one has the energy to make dinner, so you end up ordering a pizza. Who has time for healthy meal prep when you’re this busy?

Unfortunately, weight loss is challenging without making healthy choices, which become much harder if you haven’t planned for them. One of the best ways to lose weight is to make it easier to make healthy choices by meal prepping.

What is Meal Prepping?

Meal prepping is the simple act of planning and preparing meals ahead of time. This broad term encompasses various strategies, depending on individual needs and time allowances. Whether you prepare an entire week’s worth of dinners, or just a few meals, the goal is to make healthy eating convenient and manageable.

Why Meal Prep?

  • Saves Time: Reduces the need to cook every day.
  • Promotes Healthy Choices: Makes it easier to avoid unhealthy, last-minute food decisions.
  • Supports Weight Loss: Helps control portion sizes and manage calorie intake.
  • Reduces Stress: Simplifies meal planning and cooking, making your daily routine smoother.

How Meal Prep is Helpful for Weight Loss

One of the biggest barriers to successful weight loss is the abundance of unhealthy food choices available every day. Meal prepping can help by providing healthy alternatives, reducing the temptation to opt for unhealthy options.

To lose weight, you need to consume fewer calories than you burn. This deficit is easier to achieve by adjusting your diet rather than relying solely on exercise. A balanced approach typically follows the 80/20 rule: make caloric cuts for 80% of your deficit and use exercise for the remaining 20%.

By planning ahead and preparing healthy meals and snacks, you’re setting yourself up for success. With meal prep, your meals are planned, your snacks are ready, and you can enjoy your cheat meals without guilt.

Easy, Healthy Meal Prep for Beginners

Meal prep for weight loss doesn’t have to be complicated or fancy. It can be extraordinarily easy. Here are the basics:

  1. Plan Your Meals for the Week:
    • Decide on your meals and snacks for the week.
    • Write them down or log them into a food tracker app.
    • Start with planning one meal and expand as you get more comfortable.
  2. Prep the Most Difficult Meal First:
    • Identify the meal you struggle with the most (e.g., breakfast, lunch, dinner).
    • Prepare this meal in advance. For example, make breakfast egg muffins that can be stored and reheated throughout the week.
  3. Expand to Other Meals:
    • Once you’re comfortable with prepping one meal, move on to others.
    • For dinners, pre-cook components like proteins and grains that can be quickly assembled with fresh or frozen vegetables on the day of.
  4. Make it a Habit:
    • Consistency is key. The more you practice meal prepping, the easier and more routine it will become.
    • Customize your meal prep to fit your lifestyle and dietary preferences.

Tips for Successful Meal Prep

Prepping for Meal Prep:

  • Discuss with your family the types of foods they enjoy.
  • Start a monthly calendar or spreadsheet for meal ideas and shopping lists.
  • Collect and organize healthy recipes.

Getting Started:

  • Choose a specific day for planning, shopping, and prepping.
  • Focus on foods that take the longest to cook first.
  • Prepare staple foods for easy access during the week.

Storage Tips:

  • Label prepped items with dates to track usage.
  • Store perishable items at eye level in the refrigerator.
  • Use airtight containers for freezing and date and label them for easy identification.

Sample Meal Prep Plan



  • Egg Muffins: Whisk 10-12 eggs, add diced veggies and cheese, pour into muffin tins, and bake at 375°F for 20 minutes. Store in the fridge for a quick breakfast.


  • Turkey Sandwich Kits: Prepare turkey, whole wheat bread, lettuce, and tomato. Store separately to assemble fresh sandwiches each day.


  • Lemon Chicken with Brown Rice and Veggies: Bake chicken and cook rice on prep day. Store in portions with frozen steamable veggies for quick dinners.


  • Veggie Packs: Pre-cut vegetables like carrots, celery, and bell peppers. Store in snack-sized bags with a side of hummus or ranch dressing.

Weekly Plan:

  • Sunday: Plan meals, shop, and prep.
  • Monday: Egg muffins for breakfast, turkey sandwich for lunch, and lemon chicken for dinner.
  • Tuesday: Repeat breakfast and lunch, with a prepped soup for dinner.


Weight loss is largely about consistency. Meal prepping makes it easier to maintain a healthy diet by reducing the chances of making impulsive, unhealthy choices. At Phoenix Weight Loss and Wellness, our goal is to provide you with the tools and support you need to achieve your weight loss goals.

If you’re struggling to lose weight and need help achieving your goals, get in touch with us today. We’d love to talk with you and explore your options for making meal prep a part of your successful weight loss journey.


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