How about now? Do you NOW meal prep? I first ran a post like this a couple weeks ago and the response was great! 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 – Review!
Again, meal prep is pre-cooking meals and food items that you will reheat and use the whole week. It makes it simple to have repeatable macros and it makes it easier to just grab and go as you go to work.
What do you need to start really meal prepping?
Did anyone pick up these 2 Compartment Storage Containers? (linked to Amazon – I’m not affiliated with them at all.) How are you liking them?
Some Great Meal Prep Recipe Examples
(Click each TAB to open/close)
More BRO Basic Plan - Chicken, Quinoa, and Peas
BRO Basic Plan – Chicken, Quinoa & Black Beans, and Peas
Bro…more chicken? You know it! This will load up some extra protein from the quinoa and peas. So bro, just eat it!
- 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!
Quinoa and Black Beans (Not so Bro… you have to cook LOL)
From Allrecipes.com.
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1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, chopped
3/4 cup quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
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1/4 teaspoon cayenne pepper
salt and ground black pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsed
and drained
1/2 cup chopped fresh cilantro
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Perk here: 10g of protein per serving and 9g of fiber!
Peas
You can pick up those steamer bags or use frozen.
Big perk here: 2/3 C is only 70 cals with 5g protein and 4g Fiber!
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 serving Quinoa & BB, and 2/3 C peas – I will get a meal that is 420 Calories with 50g Protein, 45g Carbs, and 6g Fat with 13g 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, 1/2 recipe of Quinoa and Black Beans, and 3 and 1/3 cups peas (get a couple bags).
Chicken Fajitas!
Meal Prep Staples!
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!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
