Fitness, food

Why you should start meal prepping on Sunday when you want to lose weight

Happy Sunday, guys! ☀️☀️☀️

Today I wanted to talk to you about meal prepping. I bet you already heard about #mealprepsunday. When I first started my fitness journey, I thought I would be fine by just sticking to healthy and clean guidelines when choosing my food throughout the week. But when I finally hopped onto the bandwagon of meal prepping, I saw a huge difference in my eating patterns AND my bodyweight.

The problem was that before I started meal prepping, I would get really hungry grabbing whatever was the most convenient. Sure I tried to keep it as healthy as possible but that was not always attainable. The best thing about meal prepping is that you are always prepared no matter what the day throws at you. When at shoots, I always bring my own meals so that I’m not tempted to order anything or to be reliant on the catering service (which does not always offer healthy options).


Meal Prep Sunday
Prepping your meals on Sunday will bring you more convenience throughout the week.


Prepping your meals on Sunday will bring you more convenience throughout the week
Those of you who are now horrified by the thought of spending the entire Sunday in the kitchen, I can assure you that all it takes are 2 hours. And you can even watch your favorite show (Keeping Up With The Kardashians, anyone?) or listen to your favorite podcast (lately I’m obessed with the Jillian Michales show and The Skinny Confidential Him & Her podcast).

Continue reading for a step-by-step meal prep guide or scroll down to watch my meal prep video!

1. Plan out your meals

Meal Planning
Write down all your meals to have a general overview


This is a crucial one if you want to save money and resources! When I first started with meal prepping, I would constantly buy too much food and overspend. At the end of the week, I had so much rotten food that I had to throw out. Now I’m planning much more wisely. I grab my Tone It Up Nutrition Plan and one of their meal planning printables and write out what I will eat for each day. I don’t plan the weekend though besides breakfast because we are usually out and about. But even then I stick to lots of veggies and protein.
The Nutrition Plan suggests that you eat 3 main meals and two snacks throughout the day. I usually skip the mid-morning snack as I have breakfast pretty late and don’t start to get hungry until noon. When it comes to nutrition, I advise you to listen to your body. Just because someone suggests that you eat 6 times a day, doesn’t mean that this is the right thing for your body. Try and see how you feel your best.

2. Write a grocery list

Grocery List
Write a grocery list to not overspend at the store


Once you are done planning your meals, make sure to write a grocery list. Thus, you are less tempted to overspend at the grocery store. I have caught myself multiple times walking down the aisles looking for new stuff and buying things I didn’t really need. Now I take my meal plan for the week and write out exactly which ingredients I need and how much of them. I use the Notes app on my iPhone but you can also download a grocery list app or use the good old pen and paper.
Make also sure to check your pantry and fridge to see what you already have. At the grocery, store keep as closely to your list as possible and withstand the urge to buy anything else.

3. Buy frozen food

I just recently came around to discover this hack. Unfortunately, we have a small freezer otherwise I would buy even more frozen food. The convenient part is that you don’t have to cut your veggies or fear that they go bad. If you live in the US, you can even buy frozen cauliflower rice. Once dinner rolls around, all you have to do is throw everything on a baking tray or into a pan and you have an easy delicious meal in a matter of minutes. This is also great for smoothies!

4. Prepare breakfast and snacks

Breakfast Muffins
Preparing breakfast options prevents you from buying sugar-loaden stuff at the coffee shop


Back home I take a look at my meal plan and pick out the food that I can prepare ahead of time without it going back over the course of the week. For me, those are usually things I have for breakfast such as pancakes or snack options such as protein muffins or a homemade trail mix. You can also prepare overnight oats or egg muffins in advance. I’m not a huge fan of oatmeal anymore because I find that I get hungry really quickly afterwards whereas a pancake with peanut butter holds me well over until lunch. I also prepare my Sparkling Bombshell Drink and fill it in little glass bottles.

5. Cut veggies and prepare salad

Cut Veggies
Pre-cut veggies save you time once it is dinner time


The last thing I do is cut all the veggies I will need for my meals and put my salads into mason jars. I don’t pre-cook entire meals because I find they don’t taste as fresh when reheated. The same goes for my protein such as chicken and fish. The only exception are soups or chilis as they get better by the day. For lunch I usually have a salad that I pre-portion in mason jars. All you have to do is add some protein and a dressing and you are good to go. For the dressing you can buy little mason jars as well and store them in the fridge.

Mason Jars
Mason Jars are amazing to store salads. I bought mine at Amazon


For dinner, I either have sautéed veggies with some kind of protein or I throw everything on a tray and bake it at 400 °F/220 °C for 30-40 minutes. This is one of the most delicious forms you can consume veggies. Trust me! I have never been a huge fan of cauliflower or brussel sprouts but since I discovered how good they taste when baked in the oven, I can’t get enough of them!
When having chicken or salmon for my meals, I usually cook them whenever needed. It doesn’t take up much time and tastes for me personally fresher than pre-cooked. But you can of course do it either way.

Now you have all the information you need to make your #mealprep Sunday successful!

Do you want to see what I prep this Sunday? Watch the video below!


Do you have any tips or tricks? Let me know in the comments!


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