Meal prepping is the act of strategically planning and cooking meals in advance to stay on track with your calories and nutrition intake. I find it’s also a great way to hold ourselves accountable for the meal choices we make. At times, this commitment can be difficult to adapt and put into practice, but meal prepping and consuming healthy meals is one of the most effective ways to lose weight.
The team at Austin Plastic Surgeon is passionate about helping you reach your aesthetic, wellness, and weight management goals! If you are ready to begin your weight loss journey by eating healthy and receiving weight loss assistance, contact us online or call us at the office nearest you.
- Austin: (512) 334-9917
- San Antonio: (210) 750-1851
- West Lake Hills: (512) 334-9917
Contents
- 1 About Meal Prepping for Weight Loss
- 2 How To Get Started
- 3 Food That Will Not Benefit Your Weight Loss Journey
- 4 Benefits
- 5 Weekly Meal Prepping Plan
- 6 How Meal Prepping Can Transform Your Body
- 7 Take Your Weight Loss Journey to a Different Level
- 8 Cost of Weight Loss Treatment in Austin, San Antonio, and West Lake Hills, Texas
- 9 FAQ
- 10 References
About Meal Prepping for Weight Loss
Using meal prepping to reach your weight loss goals can be very beneficial and have a great impact on your health if done correctly. A key part of losing weight is being consistent and disciplined with your diet, which is something that meal prepping can offer. Preparing meals ahead of time and consuming the same meals in rotation helps build consistency and discipline, which in turn helps you stay committed to your weight loss journey.
A weight-loss-friendly diet should be nutritionally balanced, affordable, appetizing, and sustainable. This kind of diet does not have to be very restrictive and deliver minimal calories per day; instead, it has to include the right foods that align with your hunger and fullness signals.
How To Get Started
If you are new to meal prepping, starting with just a few meals a week can set you up for success. Setting aside a couple of hours each week to grocery shop and meal prep for the whole week can lead to less stress when you are hungry. This allows you to cook and portion breakfast, lunch, and dinner in containers you can either refrigerate or freeze, depending on the recipe. (1)
To have a better idea of which groceries to buy, making a list before visiting the grocery store will help manage the items in your cart. Grocery lists can also help you stay organized and help you make healthier choices when shopping.
Here is an example of a meal-prepping and weight-loss-friendly grocery shopping list:
- Fruits: blueberries, blackberries, bananas, apples, grapefruits
- Vegetables: spinach, peppers, onions, cauliflower, green beans, zucchinis, lettuce, potatoes
- Proteins: salmon, tuna, shrimp, chicken breast, lean ground turkey, and lean beef
- Beans: black beans, chickpeas, lentils, kidney beans
- Grains: oats, brown rice, whole-grain pasta, quinoa
- Dairy and nondairy substitutes: milk, unsweetened nondairy milk, cheese, Greek yogurt
- Nuts and seeds: sunflower seeds, pistachios, almonds, natural peanut butter, pumpkin seeds, chia seeds
- Oils: avocado oil, coconut oil, olive oil
- Healthy fats: avocado, hummus, tahini
- Snack foods: dark chocolate chips, turkey sticks, whole-grain crackers, plantain chips, whole-food-based bars
- Beverages: sparkling water, coffee, tea, coconut water
Food That Will Not Benefit Your Weight Loss Journey
Effectively avoiding certain foods that are high in calories, highly processed, lack fiber, and are high in sugar will help you reach your weight loss goals faster. Key foods to avoid include:
- Sugary drinks
- Pastries
- White bread
- Processed meats
- Alcohol
- Deep-fried foods
- Processed snacks like chips
- Instant noodles
- Candy
Benefits
The benefits of eating healthy and meal prepping every week are extensive. Meal prepping can make your life easier by saving you time, creating more structure in your daily routine, and giving you more healthy options to choose from. (2) Home cooking also delivers many health benefits, like reducing the risk of type 2 diabetes and other chronic diseases. Individuals who cook at home eat higher-quality food, consume fewer calories, and spend less money on food, which leads to less weight gain over time than those who dine out and eat fast food on a regular basis. (2) Incorporating whole foods into your diet reduces the risk of heart disease, metabolic syndrome, diabetes, certain cancers, and depression, and, in older adults, improves mental and physical function. (2)
Weekly Meal Prepping Plan
The ideal meal-prepping plan would happen at the start of every week; many patients like to prepare all of their meals on a Sunday to have them ready throughout the week. An ideal breakfast, snack, lunch, and dinner meal preparation looks something like this:
Monday
Breakfast: Overnight oats made with milk of your choice, topped with nut butter, chia seeds, and fresh berries
Lunch: Lettuce wraps with chicken fajitas topped with onions and cilantro
Snack(s): A boiled egg, half of an avocado, mixed nuts, and cheese of your choice
Dinner: Grilled shrimp, broccoli, and brown rice
Tuesday
Breakfast: Homemade egg muffins made with broccoli, mushrooms, and your choice of cheese with fresh fruit on the side.
Lunch: Salmon, quinoa, asparagus, and sweet potatoes
Snack(s): Fruits like oranges, raspberries, grapes, and blueberries with mixed nuts
Dinner: Grilled chicken breast with green beans and quinoa
Wednesday
Breakfast: Overnight oats made with milk of your choice, topped with nut butter, chia seeds, and fresh berries
Lunch: Lettuce wraps with chicken fajitas topped with onions and cilantro
Snack(s): A boiled egg, half of an avocado, mixed nuts, and cheese of your choice
Dinner: Grilled shrimp, broccoli, and brown rice
Thursday
Breakfast: Homemade egg muffins made with broccoli, mushrooms, and your choice of cheese with fresh fruit on the side.
Lunch: Salmon, quinoa, asparagus, and sweet potatoes
Snack(s): Fruits like oranges, raspberries, grapes, and blueberries with mixed nuts
Dinner: Grilled chicken breast with green beans and quinoa
Friday
Breakfast: Overnight oats made with milk of your choice, topped with nut butter, chia seeds, and fresh berries
Lunch: Lettuce wraps with chicken fajitas topped with onions and cilantro
Snack(s): A boiled egg, half of an avocado, mixed nuts, and cheese of your choice
Dinner: Grilled shrimp, broccoli, and brown rice
Saturday
Breakfast: Homemade egg muffins made with broccoli, mushrooms, and your choice of cheese with fresh fruit on the side.
Lunch: Salmon, quinoa, asparagus, and sweet potatoes
Snack(s): Fruits like oranges, raspberries, grapes, and blueberries with mixed nuts
Dinner: Grilled chicken breast with green beans and quinoa
Sunday
Breakfast: Overnight oats made with milk of your choice, topped with nut butter, chia seeds, and fresh berries
Lunch: Salmon, quinoa, asparagus, and sweet potatoes
Snack(s): Fruits like oranges, raspberries, grapes, and blueberries with mixed nuts
Dinner: Grilled chicken breast with green beans and quinoa
Patients often repeat meals each day or every other day for simplicity and consistency. Although this plan is only an example, these meals offer a strong insight as to what your weekly nutritional intake can look like, and with some variation for your personal preferences, allergy restrictions, and goals, these meals can change to meet your desires.
How Meal Prepping Can Transform Your Body
Meal prepping is a small habit that can transform your health and wellness. Proper meal prepping may offer a more diverse and higher-quality diet, which provides nutrients that you might not get otherwise. (3) This can also prevent obesity and positively impact your weight loss journey since you can control the amount of sodium, fat, carbs, and total calories in your meals when preparing them at home. Weight loss meal prepping also creates a controlled and sustainable calorie deficit, which reduces body fat while keeping energy levels consistent. By preparing meals in advance, you eliminate impulsive, unhealthy, and high-calorie takeout choices, reducing your caloric intake by 20-30%. (3)
Patients often see initial weight loss results from meal prepping within one to two weeks, and noticeable changes in their energy levels and clothing fit by the fourth week. The key strategy is to prepare three staple proteins, two starches, and three to five vegetables to ensure that your meals are easy to mix and match. Incorporating high-protein and high-fiber foods will help increase fullness and deliver faster results.
Take Your Weight Loss Journey to a Different Level
Austin Plastic Surgeon can help you take your weight loss journey to the next level with the weight loss program. This program offers semaglutide and tirzepatide, which are both once-weekly weight loss injections that patients can self-administer at home. Semaglutide targets GLP-1 receptors, and tirzepatide is a dual agonist that targets GLP-1 and glucose receptors. These medications help regulate appetite and glucose metabolism, leading to reduced food intake, weight loss, and improved glycemic control. By enhancing insulin secretion, reducing blood sugar levels, delaying gastric emptying, and promoting satiety, these medications help patients safely, quickly, effectively, and consistently lose weight. These medications are most effective when patients adopt healthy eating habits and stay consistent with meal prepping.
Cost of Weight Loss Treatment in Austin, San Antonio, and West Lake Hills, Texas
The cost of your weight loss treatment will vary depending on the complexity of your weight loss, your personal goals, medication dose, and how long you will need the medication for. Contact us online or call any of our offices to schedule your personal consultation and learn more about your weight loss possibilities.
- Austin: (512) 334-9917
- San Antonio: (210) 750-1851
- West Lake Hills: (512) 334-9917
FAQ
How long does meal prepping usually take?
Meal prepping for an entire week usually takes up to 1.5-3 hours, depending on the amount of food you are preparing and the complexity of each meal.
Can meal prepping help me lose weight fast?
Yes! Healthy meal prepping can help with your weight loss journey as it offers precise calorie control and portion sizing, which reduces the reliance on unhealthy and high-calorie takeout meals.
How will I know which ingredients to buy for meal prepping?
Before your meal-prepping day, you should make a list of the proteins, vegetables, fruits, drinks, snacks, and other items you may need. A grocery list keeps you organized and ensures that you buy exactly what you need.
How long does the prepared food last?
Prepared food typically lasts safely for up to seven days in the refrigerator and sometimes longer if you can freeze certain items.
How often should I meal prep?
Many patients meal prep on a Sunday, but you can also do two smaller sessions, like on Sunday and Wednesday, to keep your food as fresh as possible.
References
- The Ultimate Guide to Meal Prepping for Weight Loss. Healthline. Published October 8, 2021. https://www.healthline.com/nutrition/meal-prep-for-weight-loss#how-to-plan
- Klein L, Parks K. Home Meal Preparation: A Powerful Medical Intervention. American Journal of Lifestyle Medicine. 2020;14(3):282-285. doi:https://doi.org/10.1177/1559827620907344
- Blanton K. 8 scientific benefits of meal prepping. Everyday Health. Published March 24, 2022. https://www.everydayhealth.com/diet-nutrition/scientific-benefits-of-meal-prepping/