The Importance of Meal Prep For Weight Loss
February 9, 2022Whether you are pre or post-bariatric surgery, the importance of planning is key to your success and to overall weight loss. Meal prep is key for weight loss. Being mindful and taking steps to determine what and how much you are eating is imperative to sustain weight loss. Life can be busy and often hectic but making meal planning a priority does not have to be time-consuming.
As a Registered Dietitian/Nutritionist working in the field for many years, one of the most common trends I see with many individuals seeking weight loss is not having any plan in place with regards to meals and snacks. Far too often I hear from clients that they don’t have time for breakfast or to pack lunch or even to figure out what they are having for dinner.
We all know that we shouldn’t go food shopping when we are tired and hungry, or we will not choose the healthiest options. This rings true as well with meal planning. Try to pick a day to do some basic meal planning and preparation. This could be mental prepping and/or physical prepping.
How to Meal Prep for Weight Loss
No matter what part of the bariatric journey you are on, planning and prepping will create changes to meal patterns that are necessary for long-term success. Keep it simple and don’t overthink it.
Come up with two to four choices that you can have for breakfast and/or lunch and be sure to have these on hand. Eggs and egg whites are a great option and a good way to start your day with protein. Include eggs of any kind such as scrambled, omelets, hard-boiled, egg muffins, or even premade egg bites if you are not inclined to cook.
If you are not a “breakfast person” feel free to eat a non-traditional breakfast such as leftovers, a protein and cheese wrap, low-sugar Greek yogurt, or overnight oats.
If you have a hard time getting out the door in the morning, try to plan on the weekend. Consider making a veggie and/or meat scramble, frittata, or crustless quiche that can be warmed up before leaving or even at work if you have a very early day. Leftovers are a great option for lunch as they can be prepped while putting dinner away.
Any protein such as chicken, turkey, shrimp, or other seafood, as well as plant-based options, pairs well with most cooked and raw vegetables. Using a slow cooker once a week or as often as you like is a great way to have protein on hand which can be incorporated into other meal options.
Dinner Preparation
Dinner is often the hardest one for many clients to plan and prepare for. Even if you are not a chef or don’t enjoy cooking there are steps that you can take to eat healthy that don’t take a lot of time.
First and foremost, you need to have healthy foods including protein and vegetables on hand. This is usually a combination of fresh and some frozen items. DO NOT wait until after work to try to determine what to have for dinner. Think a minimum of one to two days ahead for just the main entrée or protein that you are having. This way if it needs to be thawed there is ample time to do so.
Using a whiteboard that can be erased is a tool that can be used to aid in the planning process and promotes mindful eating. Always plan for a vegetable, fresh and/or frozen. Try to do simple things such as cutting up a few more vegetables to use as a snack when making dinner or a few times weekly. Buying pre-cut vegetables can cut corners if time is an issue.
Cooking extra protein at dinner or increasing the quantity of food you are making at dinner is a good way to help with “prepping” for lunch or another meal.
Frozen steamable vegetables that do not have sauces are a quick and easy way to add vegetables. Bagged salads that have a combination of veggies in them are a great way to save time and are a healthy option. Adding a protein source such as chicken, turkey, eggs, cheese, beans, shrimp, fish or plant-based protein to a small salad can balance the meal. Avoid creamy dressings that are loaded with calories and use olive oil and vinegar or a light dressing sparingly.
Consider a variety of cooking methods, depending on preferences and time of year. Try baking, roasting, sauteing, grilling, stewing, steaming, slow cooker/crockpot, etc, and avoid frying foods.
If you had been in the habit of using fast food prior to surgery change to using “freshly prepared” options that are at most grocery stores and local markets. If you don’t like to shop and measure or look up recipes, consider using a meal service a few days per week. They provide the ingredients, recipes and have pre-measured items. This allows for variety and can save time and in many cases increase nutrient intake.
Takeaway for Meal Prep for Weight Loss
Bariatric surgery is a journey that creates changes to lifestyle habits. Keep in mind that changes that you make and do will carry over to your family and will have a positive impact on others. Planning and preparing your meals and snacks is key to weight loss and is paramount for long-term success. Start making changes now and create new habits!
Terry R Newman, RDN, LLC is a Nutrition Consultant with a private practice in Manasquan, NJ.
 | ABOUT THE AUTHOR Terry R Newman, RDN, LLC is a Nutrition Consultant with a private practice in Manasquan, NJ. Terry has over 30 years of experience in the field of Nutrition & Dietetics. Terry attended The University of Delaware and received a Bachelor of Science in Nutrition & Dietetics. She has been a Registered Dietitian since 1986. She received Certificate of Recognition as a Recognized Young Dietitian of the Year in 1997 by New Jersey Dietetic Association & The American Dietetic Association. |
