Just Starting Out? The Ultimate Guide on How to Prep Your Meals for Success

Most people think that they can eat whatever they want as long as they bring themselves to the gym to work it all off. That’s a huge myth in itself. Why? Because 85% of losing weight and maintaining a healthy, toned, fit figure has everything to do you with the foods you decide to eat, WHEN you decide to eat it, and HOW MUCH you decide to eat. The rest of it ( 15% ) can then be accomplished by your productivity levels.

With that being said, it is super helpful and effective to start prepping your meals. When you prep your meals, you are allowing yourself and your body to adapt to a routined regimen that will direct you down a positive road towards successful progress.

So let’s get started. 

What you will need: 

  • Sandwich bags or ziplock bags. Purchase them for $1 at the dollar store .
  • Food scale- I highly, highly recommend those of you starting out to purchase a food scale! It’s super  important to measure out everything you eat. Nibbles add up and so do extras. You can purchase one for cheap. I currently have an electronic scale that runs at $25.00
  •  Your foods ( complex carbs, protein and healthy fat sources). If you need more help learning about that, you can read here for the Most Effective Grocery List for Weight Loss 
  • A calorie calculator  to determine the grams/calories in each food item so that it suits your weight loss goals. You can figure out how many calories you need a day here. It’s important to learn to be as precise as possible. Once you figure that you, you won’t have to worry so much about measuring anymore because you’ll become an expert at knowing how much your body needs and how much nutritional content is in each food item. 

STEP 1: Choose a day of the week that you find the most flexible.

  • Take about 45 minutes out to prepare your food your the entire week. You can choose to prepare food for an entire week or for 3 days. I normally do around 3-4 days of food and freeze it to reserve freshness.

STEP 2: Have your complex carbs, proteins, and healthy fats cooked. 


For example, here I’ve rinsed my chicken breasts, seasoned it with Mrs. Dash All Purpose Seasoning, Cajun seasoning and a bit of Cumin. Threw it into the oven for about 45 minutes for it to cook. For complex carbs, I cook my brown rice, boil my sweet potatoes and veggies.

STEP 3: Take out your food scale and start measuring

You first need to figure out how many calories that your body needs per day. Every body is different so I can’t tell what you numbers are but the general break down is that 45% of your calories come from protein, 45% comes from carbs and, and 10% from fat. Once you figure out those numbers, start measuring using the food scale. This part involves a lot of path and you will need a calorie counter to help aid you in the right direction.

  • Here is a simple example of my break down. I eat roughly 120 g of protein per day.  I eat 6 meals per day. Now I’m going to divide 120/6= 20. So that means that each of my meal will contain roughly 20 g of protein. I know by using my food scale that 65 g of chicken has 15 g of protein in it. So each time I measure my chicken, I make sure to measure enough to have only 15 g of protein. Now move on to your carbs using the same method.

STEP 4: Place all measured foods into a ziplock bag or plastic container

The neat thing about this is, once you have your complex carbs, proteins and healthy fats measured, you can mix and match the ingredients to make different meals. It’s not like you have to each the same exact thing every meal. Now that you have it measured, you can simply unzip your bag of chicken, unzip your bag of brown rice , unzip your bag of broccoli and make a nice sauteed curry chicken dinner out of it. You feel me on that? =P

  • It’s very helpful to use sandwich/ziplock bags because they are convenient and you don’t have to worry about overeating anything because it’s already measured in there for you. You can get as creative as you want when it comes to making a delicious dinner.


STEP 5: Place all measured foods in sandwich bags into a larger container to organize and place into the refrigerator or freezer to preserve freshness







Now that your foods are measured, you can get creative and mix and match your foods for a tasty meal. For example,






THIS IS WHAT IT TAKES. If you really want to get to the bottom of it, the answer lies heavily on the things that you decide to put in your mouth.

 We are what we eat. We don’t want to be cheap people, so will not eat cheap food. We don’t want be easy people, so we’re not going to eat “easy” fast foods. We are quality people and we want quality foods to fuel our body. The best way to ensure that is prep your quality foods to be ready for you when you need them.

When you don’t prepare by prepping your meals, you’re almost setting yourself up for complete failure because: 


  • Something will happen out of your control during the week and you won’t have time to cook your meal so you order out
  • You’ll run out of time during your busy week so you snack on a bunch of processed/ quick foods instead
  • You’ll nibble on a bunch of foods that will add calories
  • You’ll risk the chance of overeating or even under-eating

Prepping your meals will allow you to be consistent with your diet which will in turn produce some crazy, hot, hot results for you 😉 . All it takes is 45 minutes – 2 hours ( takes me 45 minutes) out of the week to prep your meals. There are no excuses there!


I hope this helps. Do you have any clever meal prepping tricks you want to share? Let’s hear it below. 

With oober love,


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