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Do you meal prep? If you are going for fat loss, it makes a lot of sense to meal prep and do a full on meal prep day. It makes it so easy to make lunches you can take on the go and hit your goals. I wanted to put together some ideas for those of you that need to meal prep for fat loss.

Meal Prep for Fat Loss!

So what do I mean by meal prep? In my mind, meal prep is pre-cooking meals and food items that you will reheat and use the whole week. This does two things. 1 – It makes it easy to track your meals. You get to repeat known calories and macros for multiple meals. 2 – Meal prep also makes it fast to just grab and go in the morning before work. Both of these benefits make meal prep for fat loss a huge win.

What do you need to start really meal prepping?

You obviously will need all the food you are going to cook up (recipe ideas coming in a bit) and everything you need to cook it. That will be pots, pans, measuring cups/spoons, and a kitchen scale. Then you the next big thing is storage containers. You can use the Tupperware you have or if you need more containers, I have heard great things about these 2 Compartment Storage Containers (linked to Amazon – I’m not affiliated with them at all).

Some Great Meal Prep Recipe Examples

(Click each TAB to open them up)

BRO Basic Plan - Chicken, Rice, and Broccoli

BRO Basic Plan – Chicken, Rice, and Broccoli

You will be so bro and ripped after these meals LOL But really, this is a basic/common bodybuilding meal. Super easy to track macros. It’s 3 simple items that go together well and are easy to track.

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Grilled Chicken

  • Buy boneless, skinless chicken breast in bulk (If you watch it, you can find it for around $2/lb normally)
  • Butterfly breast to make them thinner (or pound them out)
  • Season – A good pick is Grill Mates Montreal Chicken Seasoning (they even have low sodium options)
  • Pre-heat grill to medium, lightly spray grill with non-stick grill spray, and COOK!
  • This normally takes about 6-7 minutes a side to get done. Use a thermometer when in doubt!

Bro Basic Rice

  • Cook brown rice by directions on box!

Broccoli 

  • You can pick up those steamer bags or use froze (For froze just reheat in some water until warmed).
  • You do want to “cook” these once as you will just be re-heating it later.

Make your meals for your macros!

So here is where everyone can be different. If I weight out and put in 6 oz of cooked chicken, 1/2 C rice, and 1 C broccoli – I will get a meal that is 420 Calories with 55g Protein, 32g Carbs, and 6g Fat with 8g Fiber! Awesome macros that can help your Fat Shredder plan. Make 5 days of this and you are set for lunches for the week.

What you’d need for 5 lunches – 2lb 4oz raw chicken, 2.5 C cooked rice, and 5 cups cooked broccoli.


Burrito Bowls

Burrito Bowls

Easy and fast! You will look forward to these! Ingredients: ground meat, rice, black beans, salsa. OPTIONAL – greek yogurt to top.

Taco Meat (lean, lean, lean beef or lean turkey)

  • Brown meat and DRAIN all the fat.
  • Add taco seasoning and follow package (there are low sodium options here too if you need that)
  • Set aside until you combine in your container.

Bro Basic Rice

  • Cook brown rice by directions on box!

Black Beans

  • Grab a can or use dried beans (a little longer process… google it if you need directions on preparing dried black beans).
  • Open said can but leave lid attached just a bit.
  • Drain beans.
  • Pour into bowl or pot.
  • Then heat until warm (doesn’t have to be too long)
  • Set aside.

Make you meals for your macros!

In your container, layer 1/2 C rice, 1/2 C beans, and 6 oz cooked taco meat (this was 95% lean beef). Top with 2-4 TBSP of salsa. If it works in your macros, try topping with 2 TBSP of plain 0% greek yogurt in place of sour cream. I doubt you’ll be able to tell the difference! 499 Calories 52P,  46C,  9F, and 9 Fiber. That was with 2.0 oz of 0% Greek Yogurt too!

What you’d need for 5 meals – 2lb 4oz raw ground beef or turkey, 2.5 C cooked rice, 2.5 cups cooked black beans, salsa as needed, and greek yogurt as desired.

*** You can add things like bell peppers, onions, chopped up tomatoes with little to no change in the macros. Load up the veggies! ***


Chili with Chicken and Beans

Chili with Chicken and Beans

More labor intensive… but cook it once and enjoy all week!

chickenchili
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Servings 6 (~2 cup servings)

  • 1 T olive oil
  • 1 T cumin seeds
  • 2 onions, finely chopped
  • 5 cloves of garlic, coarse chop
  • 1 green pepper, chopped
  • 2 lb chicken breast in small cubes (1/2″ – 1″)
  • 1 T chili powder
  • 1 t dried oregano
  • 1 bay leaf
  • 28 oz  can diced tomatoes
  • 2.5 cups chicken broth
  • 2 – 15 oz cans kidney beans (drain/rinse)

In a large pot, heat oil and cumin over medium heat until cumin is toasted. Add garlic, peppers, and onion. Cook until tender and golden (~15 minutes).

DURING THE VEGGIE BROWNING… Pre-cook chicken in skillet with Pam or a little oil. Sear all sides, 2-3 minutes in all. Set aside. (final cooking will be in the chili)

Back to the pot. Add chili powder, bay leaf, and cumin. Cook for 30 seconds and add the tomatoes (juice and all). Stir and bring to a simmer. Add broth and beans. Stir.

Bring to a simmer and then reduce heat to medium/low/ Gentle simmer, uncovered until it thickens (~45 minutes). Add in chicken and cook until chicken is tender, about 15 more minutes.

Portion out for your macros!

Each serving is roughly 372 calories, 45g protein, 36g carbs, and 6g fat.

Now Meal Prep For Fat Loss!

It’s now time to actually do it! I know a lot of people love to do this Sunday evening and get as much planned as they can for the week. If you meal prep all your lunches and have Shakeology for breakfast, think of how easy you have made your day. Plan with the end in mind and get some dinners planned and you will be set!

In the comments, I would love to hear any of your GO-TO meal prep recipes. Do you have any? I hope this helps you crush some meal prep!

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wayne-jan17
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