Meal Prep: Do’s and Don’ts

Meal Prep: Do’s and Don’ts

Meal prep is a great way to stay on track with your eating regimen. Over the years I have worked with patients who have suffered with yo-yo-dieting, binge eating, and excessive weight gain and the most common thing I have heard was that they never had anything prepared to just grab- and- go. This is a common problem and one that can be easily fixed with some time, patience and, of course, having some fun with it! From an experienced meal-prepper, I came up with a list of Do’s and Don’ts when it comes to prepping your delicious meals and snacks.


DO: Map out a healthy plan. I would choose whole grains, lots of veggies, and check your work schedule -see if you need more snacks on longer days than others. This will help you gauge how many meals and snacks you would need to prepare.

DO: Invest in good tupperware, preferably those that are BPA-free. I use Pyrex (Target has a whole set for just 12 bucks!). Check that out here.

DO: Clean and slice your veggies beforehand. This is great for anyone who uses lots of veggie sticks as their snacks throughout the day. Slicing your veggies in the beginning of the week can save you lots of time. Just place them in a container and whenever you want them, they are already cleaned and sliced, perfect for dipping into some delicious hummus!



DON’T: Use the same protein base all week. This is especially important for meat lovers. Switch it up! Nobody wants grilled chicken every day of the week. Try my spinach turkey burger recipe or even some plant-based proteins such as tempeh or tofu. If you are using animal protein, don’t eat the same meat after 3 days of cooking it. You don’t want to be eating spoiled meat at the end of your week!

DON’T: Deprive yourself of some treats because you meal-prepped. Life is all about living in the moment, right? So if you did pack your food that day but your office is having a surprise office party with catered food, then go to town! You can always keep your food in the fridge for the next day.

DON’T: Reheat-freeze-reheat. It’s okay to freeze your prepared food, but once it is reheated the first time, I wouldn’t freeze it again. Each time you reheat, the quality, flavor, and texture of the food decreases. Only reheat the amount you’re going to eat.

DON’T: Stress over the process. Meal prepping is very beneficial for weight loss in my opinion because when you are prepared, you are less likely to grab whatever food is right in front of you. It teaches you control and discipline BUT you can make it fun too. It doesn’t have to be an all-day process. I would say about 1-2 hours on a Sunday. Play music, dance in the kitchen, and have fun! It’ll all be worth it J


Hope this list helps you guys! Let me know your thoughts and..happy meal prepping!

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