Can anybody help me with meal prep for weight loss?

[Anonymous]

I would like to take on meal prep for a healthier diet, but when I look this stuff up on the web, I see the same exact meals... chicken, broccoli, sweet potato, brown rice, asparagus, salmon, spinach, and fruit. is there anything other then just consistently making these same meals that anyone else uses/does. I cook a lot (and love to eat) which is why I'm in this overweight mess, but I know eating the same things everyday is not a long term sustatinable plan for me without variety. Also if anyone knows of any really helpful meal prep websites, please link me.

[TheDevilInside]

In General, to lose weight you just have to eat fewer calories than what you burn every day. A healthy weight loss shouldn't have more than 1000 calories deficit. To burn 1 kg off you need to have 7000 calories deficit. So that would make 1kg/Werk weight loss.

You can basically eat anything, just in moderation and count your calories. You can allow your self to eat more if you burn it at the gym that same day. I recommend FatSecret or MyFitnessPal as calories counters. Or use weight watchers if you want to commit more and pay to keep you motivated. But the WW used pretty much the same methods as calorie counting, just with simpler numbers. Or Noom. Also a good app. Try them out and find what's best for you.

So basically, you just need to:
1. educate your self on calories dense foods and healthier foods. Pay attention to food labels! Don't forget the sneaky sugars and saturated fats! Know also the difference between good and bad fats. Good and bad carbs.
2. You can basically cook everything, anything. Just try researching some substitute for the calorie rich products that you usually use. If there are no substitute, use less of it. But count everything! Every teaspoon of olive oil counts. Weigh everything. Cooking becomes a science here.
3. Allow yourself one "cheat day" per week, where you allow yourself maybe pizza, or that brownie. Assign this cheat day to a day where you go out with friends. Don't overeat! Just eat like a normal person not on a diet! Eat like your friends. This is not a "revenge eating day". Cheat days are good to allow yourself a treat if you've been good the rest 6 days and also to keep you motivated for a longer and more sustainable weight loss.
4. Only weigh yourself once a week, and always at the same time. Ideally right after you wake up, after drinking water and after peeing. Don't obsess with the numbers on the scale, obsess with getting to know and eating healthy food.
5. Weight loss is mostly a lifestyle change. Keep in mind.

[Asker]

I appreciate this, really I do, but I've had the basics hammered into my skull from various people in my life, I'm just trying to get help on what I can cook for meal prep because I need a regimented diet that won't have me driving off to McDonald's because I'm hungry. I need help with the prep part only and suggestions of what other people have done to sustain themselves with it. Thanks though :o)

[TheDevilInside]

I'm actually going on a diet as well now and if you want, we can talk more about it or exchange pics of food. I've had good experience doing that in the past because it helps keep you motivated if you have to "report" to someone and helps you to get some healthy cooking ideas

[TheDevilInside]

What do you mean with the prep part?

You can chop the veggies before hand and freeze them with a bit of oil. That way next time you need them, you save time. Herbs also work this way. Is this what you mean?

[JamielovesKU]

Try using coconut oil in your meals like when you have to cook with oil, use coconut oil. Also make deserts with the fruits!

[reptocarl]

It isn't the ingredients its how you prepare them. Chicken fajitas, grilled chicken, smothered chicken, chicken fried rice or chow mein or some other Cantonese dish are just a few examples how you can make very different things with the same meat

[psychomonkey]

I don't know any websites but basically anything can be cooked for a healthy diet.