Losing weight not always, even at all, means starving! If you want to lose weight you don’t have to starve and feel weak; not having the energy to exercise nor to work. This way you may only hurt yourself! The proper way to lose weight is with a lot of movement and change in the food. Changing the food doesn’t mean meals that are tasteless or eating salads all day. Believe it or not, you can change your body with food that is tasty, delicious and won’t make you starve! And also, may save you time and money! What I talk about is meal prep!

Do you know why the meal prep can help you to lose weight? Yes? No? Well, to prepare your food for the rest of the week has a few positive sides! The weekly meal prep allows you to cook healthy homemade food. You follow the correct proportions and that way you will prevent overeating! You will know what are the ingredients in every meal and also you can adjust the calories, proteins, sugar, etc.

The meal prep is a great way to control the food you eat; it’s very important if you want to lose weight! Another thing is that meal prepping save you time and money.

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What exactly the Meal Prep is?

Meal prep (short for preparation) is a way to plan and prepare meals for days ahead. This process is great for busy moms and dads, people on a budget, people who want to lose weight or gain weight, and people who are sick of preparing a few meals every day.

Personally, by preparing my food once or twice a week for 1 to 3 hours a day it helps me a lot. It saves me time, money and it helps me to keep on track what I eat and how much I eat it. I see the results not only in my body but my budget!

What do I need to Meal Prep and how to start?

All you need is a few meal prep containers, a list, and a pencil. And we’ve got you covered!

Psst, don’t forget to buy these glass meal prep containers that are much better than the plastics and they keep the food fresh! Buy here!

First is good to come up with ideas what meals you will be going to cook. In the planner, you have rows for every day. For breakfast, lunch, snack, dinner, and protein shakes, fresh or smoothies. After knowing what you will be cooking; write down a grocery list and head to the shop!

If you want to learn more on how to NOT spend more money on a grocery list then the totally FREE workshop of Grocery Budget Makeover Online Course is for you! Start saving money on your grocery list today!

7-day meal prep

If your goal is to lose weight you need to meet up the good food and forget about the takeaway or fast food.

Talking about good food I mean delicious and homemade food that will help you to get in shape your body. Food, full of vitamins, proteins, low carb, and less sugar.

One of my favorite meal plans is the 5$ meal plan that for just 5$ will send you a weekly meal plan that is delicious, healthy, and on a budget. They will send you a plan in which every meal cost 2$ per person and if that is not a dream, right? Make your way to learn more and even try it 14-day for free! Now they even have a gluten-free meal plan.



When you meal prep you can choose just one breakfast that you will eat through these seven days or you can choose two or more. But be aware that when you meal prep is better to make no more than two breakfasts for the week; it’s good for your budget and time!

The one breakfast that will keep you satisfied and full until the lunch is: Whole-grain toast with mashed avocado and one hard-boiled egg. Also, it won’t harm if you add a slice of tomato and put some spinach!

Eggs are super proteins that will boost you through the day and you will feel more energetic! The avocado is loaded with healthy fats, fiber, and various important nutrients. It’s also, low-carb friendly!

Be aware that the eggs might be stored in the fridge for a week but it’s better to store eggs for about 4-5 days and change the breakfast or to boil more eggs!

Photo by Katja Grasinger

Another great breakfast to start your day is Greek yogurt with cereal, chia, and fruits.

It doesn’t matter what fruits you will use because every fruit is good in its own way! It’s better to use non-fat Greek yogurt instead of regular because the Greek yogurt is full of proteins and contains less sugar, calories, carb, and sodium. The sodium in a regular yogurt is 189mg and in the greek is 81mg.

Using Greek yogurt in your breakfast might be a better way to provide proteins for your body.

Photo by Rawpixel


As a beginner, it’s good if you start small! What I mean is that you don’t have to make some complicated meals but simple, easier, faster.

To lose weight you should keep with the cruciferous vegetables in your meals. These type of vegetables are broccoli, cauliflower, cabbage, and brussels sprouts. They are low in calories but high in fiber and nutrients that help keep you feeling full.

Combining broccoli with chicken breast and rice is a great idea for meal prep. Actually eating meat is a great way to lose weight because it’s high on proteins. Eating high-protein food can make you burn out 80-100 calories per day.

Some people might say that rice is good for weight gain, not weight loss; but believe me – everything is based on how big the portion you eat is.

Focus more on high-protein foods and vegetables. When you cook with rice use brown – it’s low on calories and contains more fiber than the white rice.


Healthy Snacks

Healthy snacks might be eaten between lunch and dinner or after dinner. We called them like that because they replace junk snacks; such as chips, chocolate, popcorn, etc.

Healthy snacks are great to keep you full between the two main meals. There are also snacks that might help you lose weight, gain weight or keep up your shape.

We will talk about snacks that will help you with the struggle of losing weight.

Nuts contain the perfect balance of healthy fat, protein, and fiber. But you should be aware of the portion you take per day because nuts may harm you as much as they can help you! Do not eat more than 30 grams per day which is around 180 calories!

Bell Peppers and carrots with hummus – bell papers and carrots are sources of vitamin A and C which are good for your immune system and are cancer prevention! The hummus is pretty awesome if you want to lose weight because it’s rich in fiber, slow-digesting carbs, proteins and other nutrients that will keep you full, longer! Also is good for heart health!

Apple or Pear slices with peanut butter – both fruits are an energy booster and also contains fewer calories. They are a good source of minerals and vitamins too, such as vitamin A and C. The peanut butter is high on calories but if you consume it in moderation there is no need to be afraid of gaining weight! One tablespoon with apple or pear creates balancing sweet snack under 200 calories.



Dinner is the meal that you have to be careful with it. The first thing to point out is if you want to lose weight you should not have dinner late at night, nor to have snacks.

Well, you may allow yourself to have snacks at night but be sure to dinner earlier and leave at least 3h between the dinner and the snack and 2h before sleeping. This way your body will have enough time to process the food.

Also, talking about having a snack after dinner, I don’t mean chips, popcorn or any other junk food; believe it or not you can replace for instance the chips with baked carrots, instead of the chocolate eat cocoa nibs that is with no added sugar or fat.

Always try to replace the junk food with natural, less processed food.

When you meal prep, try to add more vegetables and cook a light dinner.

The fish is always a good choice, salmon, for example, is rich in proteins and omega-3 that helps improve eye health. The salmon contains healthy fats and can keep you full and satisfied for hours. Combining salmon with asparagus is one of the greatest meals for weight loss. The asparagus fit with every meat and fish and are rich in calcium, magnesium and vitamin A. Salmon and asparagus is a classic dinner that contains proteins and minimum calories. Great choice for a light dinner.

Photo by Christine Siracusa

As I mentioned above trying to replace some kind of food that is not weight-loss friendly is a good way to control the calories, vitamins, etc. The next dinner that Dimitri and I truly fell in love with is Zucchini Noodles! I can literally eat pasta every single day on breakfast, lunch, and dinner but Dimitri doesn’t like pasta. So I decided to try zucchini noodles that actually replace the spaghetti in a healthy and delicious way!

Cut the zucchini into ”noodles” or spiralized them. Cook a chicken breast with olive oil and cherry tomatoes. For the sauce, I use garlic, chicken broth, milk, and parmesan. Then add the zucchini and cook for 5 minutes.

Zucchinis are high in Vitamin C, minerals, antioxidants, and dietary fiber. The dietary fiber helps to lose weight easier as it helps burn off more calories than consuming.

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Smoothies / Protein Shakes

Smoothies and/or protein shakes are a great way to lose weight. One of the benefits of making your own smoothies is that you know what ingredients are containing in it.

The reason why smoothies can help you lose weight is that they provide all needed ingredients and nutrition in one single glass. A good way to balance proteins, minerals, antioxidants, vitamins and etc. in your body.

You can use a variety of fruits, vegetables and whey protein that will help you against the pounds/kilograms.

If you want, you can make daily your smoothies or you can prep them for the week. One of the ways is to cut fruits and vegetables into meal prep container and put it into the fridge or you can freeze them.

Personally, I think freezing the ingredients is way much better because you can put all that you need in a bag (that is for one smoothie) in the freezer; then just empty it into the blender, add whey protein and blend.

Make your way to buy some freezing bags. They are suitable for all kind of meals; if you want to learn more about how to use the freezing bags there is a free workshop you can sign up for.

Smoothies are great to drink for breakfast or replace once in a while any other meal. But, don’t forget to eat healthful foods in addition to those smoothies. It’s good to receive proteins in the morning so can fuel your body for the day; or drink a smoothie after a workout!


Photo by Terra Evans

For some fruit protein shake, you can use 1 cup almond/coconut milk, 1/2 cup of water, 1 cup frozen mixed fruit and 1 scoop whey protein. Blend and enjoy your breakfast!

I love to add berries and apple because the apples are a good source of fiber and vitamins, they are perfect for weight loss; if you eat an apple before the main meals, you will feel full and eat fewer calories.

According to ‘Berries contain fiber, which may help decrease appetite, increase feelings of fullness and reduce the number of calories your body absorbs from mixed meals.’