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Meal Prep for Fat Loss

Meal Prep for Fat Loss

“I just have trouble figuring out what to make.” 

This is a common refrain that pops up during conversations about meal prep for fat loss. My clients want to eat better, but don’t know where to start. 

They’re not alone. A survey run by Innit found that 98% of Americans would like to eat at home more. Yet only 21% of Americans do any kind of meal planning. In fact, 27% of Americans do no meal planning at all, 22% cook only two to three times per week, and 62% of the respondents said that meal planning stresses them out

To boil down the numbers, the vast majority of people want to cook more, but feel too overwhelmed to actually do it. The result is that consistent home-cooked meals tend to remain an ideal, rather than a reality.

But when many restaurant meals contain more than 1,200 calories and hyperpalatable (i.e. packaged) foods tend to increase rather than satisfy cravings, it’s clear that a great goal for many people would be to move that ideal into reality. 

In fact, eating out less (and that includes takeout) and preparing more food at home is an incredibly smart and easy way to lose weight without cutting out food groups or making restrictive choices.

For myself, I can certainly see the obvious relationship between cooking and results in my own weight loss success. Cooking at home not only allows me to be more truly nourished, but also creates more flexibility around food. This is because when you cook most of your meals at home, fat loss or weight maintenance is not so contingent on a specific diet or strategy, because every meal tends to be so much lighter in calories and higher in quality. 

However, a lot of my clients have difficulty making that leap – the jump from thinking about meal prepping to actually managing their own menu plans and executing them effectively. 

Why is this? Why do the simple acts of grocery shopping and cooking overwhelm us so much?

First,  I think that our busy lives, which keep us running slightly behind the ball all the time, play a role. Secondly, in a topic for another time, I think that the mainstream influence of fringe restrictive diets have contributed to this problem by raising our standards of what is acceptable or “healthy” to eat, narrowing our options dramatically.

While it seems like sources of inspiration like Pinterest, food blogs, and food TV should propel us to cook more, not less, the opposite phenomenon occurs. The more we see, the less we do.

When we watch celebrity chefs whip up unheard-of combinations of exotic ingredients, or scroll through galleries of sumptuously-photographed food blogs, it can have the reverse effect than is intended: cooking becomes more of an expert activity, something to be experimented with every once in a while (when the kitchen is spotless and time is abundant), instead of a necessity for living that everyone can easily do on a limited budget (both temporally and financially). By being so inundated, we fall victim to the “tyranny of choice.”

As Eddie Yoon says via the Harvard Business Review, cooking is shifting from “a daily activity, to a niche activity that a few people do only some of the time.”

Yoon continues: “Beyond the numbers, it also suggests that our fondness for Food TV has inspired us to watch more Food TV, and to want to eat more, but hasn’t increased our desire to cook. In part, Food TV has raised our standards to discouragingly high levels: How many of us really feel confident in our cooking skills after watching Iron Chef?”

So how do we get over this sense that cooking is a spectator sport, and make the leap from wanting to cook more, watching food TV, and scrolling through Instagram… to actually cooking more

When I encounter this indecision in clients, I have five easy suggestions for meal prep for fat loss. It’s all about consolidating preparation, reducing decision-making, and keeping it simple. 

Suggestion #1: Grocery Shop Once Per Week, Preferably On The Same Day Every Week. 

Interestingly, I get a lot of resistance to this. The argument usually runs: “But I won’t be using the freshest food if I only shop once a week.” When I hear this objection, I invite a person to step back and look at what they’re already doing, and ask, “What is the alternative? Are you really going to go grocery shopping four times a week if you don’t even have time to do it once a week right now?” 

Repeat after me: doing something consistently is better than doing it perfectly. 

Plus, shopping once per week often forces people (in a good way) to zoom out and see the big picture – to think in terms of menus and nutritional needs, instead of individual meals and current cravings.

My tip? Focus on one day per week when you can realistically go shopping. It doesn’t have to be the weekend, though. It can free up a lot of time on weekends to hit the grocery store on a weekday evening.

By getting to know one grocery store well, by going at the same time each week when (hopefully) it’s not too busy, and getting into a habit of restocking the staples each week, you are one step closer to reducing your stress around meal planning. 

Suggestion #2: Don’t Try to Plan Different Meals Every Day.

Instead of thinking that you must inventively devise wildly different meals for each meal of the week (14 meals for one person, not including breakfasts), think instead of 2-3 meals that will have lots of leftovers. Big pots of lentil soup or chili, or pasta primavera, or quesadilla filling, can be easy to cook and last for days. 

When it comes to choosing meals, don’t feel pressure to be perfect – keep it simple by eating more protein and more vegetables. Keep breakfasts and snacks simple – fruit, smoothies, nuts, hard-boiled eggs, and other easy-to-make, easy-to-take items. 

Suggestion #3: Imitate Restaurant Meals That You Already Like.

Assuming that your favorite restaurant meal isn’t the Bloomin’ Onion, it’s likely that you can find a way to re-create restaurant favorites healthier at home. 

This is where Google will come in handy. Whether you love Mexican, Greek, Italian, or American fare, there is a way to cook it at home, lighter and healthier than you would have eaten at a restaurant. 

This can be a source of inspiration when you feel stuck. Instead of trying to create the perfect meal plan that consists of “diet foods,” just do the radical thing of eating what you already like, but put through a filter of reducing calories in smart ways that keep the essence of the meal alive. Less cheese, less oil, less refined sugar, smaller portions, and swapping more refined starches for more fiber-rich starches all go a long way to making restaurant favorites healthier.

Suggestion #4: Use A System Of Following Only One To Three Food Blogs, And Making The New Recipes Of The Week Each Week. 

Cooking shows, Instagram, and Pinterest create paralysis partly because they open up an entire universe of possibilities. While this sounds great, in practical terms, most people don’t do well with limitless choices.

The multiplicity of options tends to paralyze, rather than inspire action. 

Instead of using Pinterest, consider following one or two curated blogs and making the new recipes every week. I had a client who did this with the New York Times cooking section, and I’ve also had clients have great success with following Pinch of YumSkinnytaste, and The Real Food Dietitians. By narrowing down choices to just a few sites that update on a weekly basis, you’re essentially being told exactly what to cook each week. 

Suggestion #5: Make A Lot Of The Same Foods Every Week (Or Every Few Weeks). 

Part of the paralysis stems not only from information overload, but also from the pressure of creativity – the feeling that we must make new and exciting foods every single week. 

But anyone who cooks regularly will tell you: there is a limit to how much “new” and “exciting” is actually practical, partly because it takes time to learn new recipes that you don’t already know how to make.

For example, I would consider myself to be someone who cooks a lot – I batch meal prep, but I’m making about 24 meals a week for two people, not including breakfast, and not including modified foods for baby. I can say from experience: if you pressure yourself to constantly be pushing into novel territory, you’re going to run out of ground. 

Instead, it’s wiser to play the game of varying up old favorites. The same dishes with small changes in elements can seem completely different, even if they’re almost exactly the same. Made pasta with ground turkey and parmesan last week? This week, use sausage and ricotta. If you made something with rice last week, make the same thing but with quinoa. If you made something with broccoli last week, use cauliflower as the side this week. If you made stuffed sweet potatoes last week, use regular potatoes this week. 

This repetition doesn’t really get boring – when you’re hungry, you’re just happy to eat tasty food that’s ready. The small changes are enough to introduce a little variety, but you don’t have to invest time in learning a whole new way of preparing food. 

By making cooking more approachable and more realistic, you increase the chance that you will do it often, which is the key to success.