Posted on by Cleverona Kitchen

How Meal Prepping Can Help You Reach Your Fitness Goals

You could spend hours preparing for a night out.  You meticulously go through your daily and weekly schedules.  You plan your vacation up to the last detail.  Shouldn’t you give the same level of care into preparing your meals?  After all, proper meal preparation can actually help you lose weight and reach your fitness goal.

Spending an hour a day on meal preparation results to better dietary habits.  This can ultimately help scale the tips in your favor.  Unfortunately, like everyone else, you probably have jam-packed schedules, and you slave over a stove every day.  Thankfully, it doesn’t mean that you can’t prepare ahead of time.  You can prepare meals to last you an entire week.  You can ensure that your diet doesn’t fall off track during the entire week.

The secret to achieving your fitness goals is exercise and portion-controlled nutrition.  Make sure to make good food choices. Here are some essential tips on how you can plan and prepare a week’s worth of fat-burning meals:

Cut Veggies and Fruits Ahead of Time

Start chopping vegetables.  You will probably eat or cook them if they have been cut and ready to cook.  Store vegetables in individual containers, so when it’s time to cook, all you will need to do is grab the container you need and prepare your meal.  You can also snack on them when you get hungry.  Slice fresh veggies in advance.  This way you can make a salad or a side dish, and you wouldn’t have to waste a single minute cutting and slicing veggies and fruits every time you need them.

Prepare Freezer-Friendly Foods

If you do not have the time to cook, you need to consider preparing meals that you can freeze and reheat easily.  You can prepare meatballs, chili, stews or soups.  This way you could enjoy a homemade meal instead of pizza or takeout meals on busy evenings.

While you are heating up your soup or stew, you can prepare a quick side salad for some additional fiber and vitamins.  You can simplify your weekly meal preparation with freezer-friendly foods.  You can prepare soups, broths, smoothies and sauces.  You can freeze them in ice cube trays like the Praticube Large Ice Cube Molds.  These frozen ice cubes come in handy for weight loss and portion control.

You can prepare vegetable-based casseroles, whole grain burritos, turkey and veggies burgers.  You can wrap them individually and then freeze them. Shop for lean ground turkey, chicken, beef and freeze them into individual servings of about 6 ounces for proper portions. You and your family will have a healthy grab-and-go food options.

Stock Up on Snacks

To keep to your portions and avoid cravings, make sure to stock up on snacks.  This will help control hunger levels.  You will be able to make healthier choices for main meals.  So, allocate an hour or so on Sundays preparing snacks for the rest of the week.  Keep things simple.  Stick with veggies, fruits, eggs and nuts for healthy snacks.  Place them in individual bags, so you can just grab your snacks and leave the house without giving it much thought.  You can pack different snacks every week, so you won’t get bored with your snacks and crave for something else.

Focus on Preparing Meals That Will Save You the Most Time

Contrary to what you may think, you do not have to cook entire meals for the entire week.  That can be exhausting and overwhelming.  Instead, think of preparing ingredients or meals that will allow you to save the most time during the week and still observe your portions.  You can saute lean beef or turkey ahead of time, and you can use them to stuff bell peppers later in the week.  You can grill chicken ahead of time and use it as a salad topper.

Do Your Roasting Over the Weekend

Vegetables are full of fiber that helps fill you up.  They are low in calories and they offer a lot of health benefits.  Make sure that you get your daily does by roasting huge batches of vegetables over the weekend.  This helps ensures that you have delicious side dishes for the rest of the week.

Of course, you can also do your steaming and sautéing over the weekend, so your vegetables will be ready throughout the week.  Add fiber, vitamins and minerals to your diet.  You can easily bulk up without gaining weight.  You can use these veggies to toss a quick salad for a weeknight dinner.

Buy Healthier Spices and Condiments

Choose healthier condiments and spices for your meals like flavored vinegar, salsa, soy sauce, lemon, olive oil, ginger and parmesan cheese.  You can mix flavors to keep things interesting.  You will also be able to turn anything into exciting and healthier meals.  You can add soy sauce and ginger to roasted vegetables.  You can prepare vegetable omelets and add lemon and spices for additional flavor.  You can have delicious meals without gaining weight.

Prepare Your Morning Meals

Breakfast is an important meal of the day.  If you are trying to lose weight, you cannot skip your breakfast.  Make sure to prepare breakfast.  Unfortunately, not everyone has the time to prepare a full meal in the morning.  To ensure that you’ll have a protein-packed breakfast, you can prepare your meals in the weekend.  For instance, you can make egg muffins or frittata over the weekend.  Use a muffin pan to prepare them.  Store them in the fridge for up to four days.  When you are ready to eat them, you can pop a couple of egg muffins or frittata in the microwave and you will be able to enjoy a full and healthy breakfast.

Plan Your Meals Ahead of Time

If you would like to stick to your diet, you need to plan your meals.  You can prepare a grocery list to go along with the meals.  By planning your meals, you will be able to avoid unhealthy food and impulse buying.  Knowing what you will cook and eat will help you avoid sodium and calorie-filled takeout.  You can also avoid eating unhealthy meals.


Image Credit:
Healthapta Diet via
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Turkey Stuffed Bell Peppers via
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