18 Ideas for Preparing Healthy Meals to Lose Weight!

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Having a good healthy meals preparation strategy can help you lose weight . A study shows that people who take time to prepare meals have healthier eating habits. Unfortunately, most of us are all day with work, school or family and we don’t have time to prepare meals. Therefore, eating in restaurants or ordering food is the only option. With just some dedication, you can eat healthy without spending too much time cooking, if you prepare your meals in advance. In fact, if done well, preparing food can save you money. But frankly, one needs more than ideas for healthy eating or dining. Therefore, here are some tips that will help you prepare those meals with ease.

Here are 18 Tips for Preparing Meals to Lose Weight:

1. Make a Meal Plan:

This is the first thing you should do before buying food. It will help you know what to cook and when to do it. The meal plan should guide you when making a grocery shopping list. Shopping without a list can lead to impulse purchases of unhealthy foods. You don’t have to come up with a new meal plan every two weeks. Use the same meal plan for several weeks or months.

2. Buy Good Quality Containers:

Having containers facilitates food storage: containers keep food fresh and facilitate its organization. Buy containers that do not contain BPA (Bisphenol A) to make sure they don’t melt in the oven; Use glass containers. To avoid confusion and overeating, get containers of the same size and shape.

3. Start Slowly: Prepare Meals for 2-3 Says:

Preparing food is supposed to make life easier. But that doesn’t mean I have to prepare weekly meals. Things will go wrong if you try to prepare food once a week without previous experience. Start slowly preparing meals for 2 or 3 days. By doing this, you will be able to learn what works and what doesn’t. And if you make mistakes, they won’t be too expensive. Some people prepare only dinner meals, while others prepare all meals. Prepare meals that always lack time to cook in advance. Once you have prepared meals for a while, you can try to prepare weekly meals.

4. Buy a Food Scale:

It is not always necessary to count calories to lose weight. But if you are not good at estimating calories or have a tendency to overeat, a food scale will be a great tool for you. In fact, this will not be complicated since you only have to weigh the portions once or twice a week. It is worth noting that studies show that most dieters underestimate the number of calories they consume. Therefore, obtain a scale if you do not have an estimate of the number of calories you consume.

5. Do not Try New Recipes:

It is not a good idea to try new recipes when cooking a lot of food. It will be a waste of time and all food can be counterproductive. Follow the recipes you already know how to prepare. Frankly, you don’t need to eat a wide variety of foods to stay healthy.

6. Cut or Chop Vegetables Early:

Food preparation does not imply cooking alone. Chopping vegetables and fruits in advance can save you time. If you usually forget to eat your vegetables, this approach will be useful. Chop them and put them in containers, and when it’s time to cook them, just put them in the pan.

7. Prepare Complicated Recipes First:

The order in which you will prepare food will make a big difference. Cook complicated recipes at the beginning of the week (preferably Sunday afternoon), then prepare simple recipes in the middle of the week. You may be too busy to prepare complicated recipes in the middle of the week. And I advise you to use the same strategy when exercising. Do the most challenging exercises first, then finish your training with simpler exercises.

8. Store Healthy Snacks at Home:

“Eating snacks and snacks helps control cravings and hunger when on a diet”.

But, most people store these unhealthy snacks at home, which encourages binge eating. Therefore, keep only healthy snacks at home. They could be foods like eggs, fruits, nuts and vegetables. Put snacks in containers – research shows that people over-eat snacks when they eat them directly from the bag.

9. Don’t Have the “all or Nothing” Mentality:

It may not be possible to prepare meals all the time, but prepare them when you can. Do not assume that there is no need to do so if you cannot do it all the time. Preparing meals from time to time is better than never. And as you continue to prepare meals, you will discover easy and quick ways to make them.

10. Buy Healthy Condiments:

Eating healthy does not mean eating boring and tasteless food. You can make healthy and delicious food without adding unhealthy spices. Use healthy condiments like fresh ginger, olive oil and lemon to prepare meals. Your meal will be delicious, and will encourage you to prepare meals regularly.

11. Put Lunch Salads in a Glass Jar:

Most people think that bringing salad to work is a bad idea because it will become soft. But if you use a glass jar, vegetables can be kept fresh for a long time. Put the dressings in the bottom of the jar, then cover them with vegetables such as peppers, beets and then put the green leaves to the top. Place a paper towel on top of the glass jar to absorb moisture if you are going to store the salad for a couple of days.

12. Cook Different Vegetables Together:

Some vegetables have the same cooking time. Instead of cooking each vegetable separately, toast all together to save time. Vegetables that can be cooked together include potatoes, cauliflower, parsnips, carrots and onions. Quick-cooking vegetables that you can prepare together include mushrooms, tomatoes and asparagus.

13. Prepare Food Freezer-Free:

You can freeze any food, but some foods become soft. Therefore, when preparing meals for several days, cook foods that freeze and overheat easily. Soups, chicken, turkey meatballs and stews fit well. You will only have to heat the food for a few minutes and you will have a healthy meal.

14. Keep Leftovers in the Refrigerator:

Some people believe that leftovers are not attractive, but they can help you eat healthier and save time. Put them in a bowl and store them in the fridge. Leftovers can be stored in the refrigerator for up to 4 days without damage.

15. Make Lunch or Main Meal the Night Before:

Some people may not feel the need to prepare healthy meals for several days. In fact, this will work well for someone without a refrigerator. But be sure to heat the food in the morning to keep it fresh.

16. Organize Food in the Refrigerator:

The refrigerator has different compartments that have different temperatures and serve different purposes. The door area is the hottest part of the refrigerator, so place food that does not spoil quickly. Place cooked food on the top shelves of the refrigerator. The lower shelves are the coldest, so place the food you need to cook there. You can store a wide variety of food in the freezer, just store the food tightly in containers and keep them well organized.

17. Hard Boiled Eggs Using the Oven:

Eggs are among the healthiest foods in the world, so they should be part of your diet. But, the pot limits the number of eggs that can boil at once. Use an oven to cook a dozen eggs at a time. Be sure to test the heat of the oven before cooking a dozen eggs. If the oven is too hot or too cold, it could spoil things.

18. Meal Ideas:


  • Boiled eggs
  • Oats
  • Greek yogurt
  • Fruits – banana, apple, pears, etc.
  • Sweet potato


  • Berries
  • Nuts
  • Vegetables – chopped vegetables will be useful here
  • Fruits

Lunch or main meal:

  • Tuna
  • Salad in glass jar
  • Wheat pasta
  • Rice
  • Tomatoes


  • Chicken
  • Vegetables
  • Vegetables – spinach, mushrooms, broccoli, kale, etc.
  • Turkey
  • Fish
  • Beef

Final Considerations:

It’s hard to eat healthy if you don’t cook your own healthy meals. Therefore, use these meal preparation tips to cook healthy meals in advance. Keep in mind that all ideas for preparing food will not work for you. Find what works for you and keep it. Once you put these ideas into action, you will have more time to exercise.


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