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Meal prep like a pro

Meal prepping is vital for a successful weight loss journey.

Meal Prepping is key to a successful weigh loss journey.


Part of a successful weight loss journey is being prepared.  80% of your weight loss will come from what you eat, and meal prepping is vital.  We all want to accomplish our goals, but sometimes we don’t want to put in the work. We all live busy lives, and the thought of cooking all of our meals at home can be dreadful.


Plan and carve out one day out of the week and schedule your cooking.  It will make it easier when you schedule it.  When our goals become a priority making time to prep ahead becomes easier.  The best thing I like about meal prepping is not stressing about cooking the rest of the week.  Now, coming home every day to try and figure out what to cook sound much more dreadful.


This will also prevent you from the temptation of picking up fast food.  It is always so much easier to give in to temptation when you don’t have a healthy meal plan ready for you to grab.  Meal prepping can be consuming, but so rewarding in the end.


Save money by meal prepping

I hear all the time how eating healthy is so expensive, but if we really look into how much more expensive it is to eat out all the time, you will be saving money in the long run.

I have come across where many groceries store have sales on fruits and veggies on a specific day.  If you are on a budget, I would invest some time in figuring out when that day is.


My tips on how to meal prep like a pro

Make a plan

Plan out the meals you want to cook for your week and buy everything you’ll need.  Have a few quick options for breakfast, snacks, lunches, and dinner.  If you’ve ever analyzed your food intake, we tend to eat the same things over and over.  Don’t make this too complicated.  Also, you don’t have to eat boring food, or just salads.  Play around with your meals and swap up your recipes with healthier options.

For example:

  • Bake instead of fry
  • Use Whole wheat pasta instead of white pasta
  • Sweet potatoes instead of white potatoes


Schedule your meal prep day and time

Putting it down on your calendar to help you stay committed.  Have a friend or family hold you accountable.

Invest in containers

You’ll need a few containers –invest in a set you love that are sturdy, and leakproof.

I have linked the ones I use https://amzn.to/3evf5WG

I’ve been using them for a while and I love them because they hold very well microwave, and dishwasher safe.

Slow cook, Air Fry, or pressure cook

These items are lifesavers!  If you are not a big fan of cooking these can become your best friends.  These are so easy as tossing a few items popping the lid and forgetting about it – and you can have a meal for at least 3 days.

I have all three and they save my meal prepping time and make my life much easier.


If the weather allows it toss chicken, veggies, fish, lean meats, and grill.  This gives you the ability to cook so many items all at once.

Buy pre-cut, pre-seasoned, or frozen

Meal prepping doesn’t mean having to make everything from scratch. There are many healthy meals you can buy that are ready for you to pop in the oven, or pre-cut and washed veggies that are ready to bake.  Find all the shortcuts!

I love buying pre-cut veggies, or seasoned chicken or meat.  All you have to do is toss them in a pot and cooked them.

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Benny Gallo

Health & Wellness Coach

I help busy working moms go from emotional eating to healthy relationship with food without restriction so they can achieve a healthy lifestyle.

Benny Gallo

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