Meal Prep: Stop Overeating Once and For All
The best part about meal prepping is portion control. If you have prepped meals for the week, breakfast, lunch, and dinner, then you know exactly what you’re eating, how it was made, what you’re getting out of it nutritionally, and there’s no way to eat more, or digging into the next day’s stash!
A good rule of thumb is to start with cooking for the week. Make a list of what exactly you want to eat for the week, how much you need to portion out (proteins, fats, carbs, veggies/fruits wise), and start figuring out what you need to start taking out of the freezer to thaw out and prepare.
The below meal prep advice is from mealpreponfleek.com! Like our previous articles reflected, the most important part of a diet plan is a balanced diet plan. Get the foods you need to get, start developing a routine, a taste, and you’re on it!
Make sure each meal includes a balance of lean protein, carbohydrates (starch), and vegetable. One suggestion is, 2-3 days before your meal prep day, email yourself a list of meals that you will want to eat the next week. When you go shopping, just buy for those meals. This will save you money in the store because you won’t be overrun with impulse buys. NOTE: It’s also important to include one of the healthy fats listed below.
*Cutlet, ground, strips, etc. Try to look for options that are 93% – 99% lean.
Plant-Based Protein Options:
Rice (brown, white, jasmine, black, wild grain)
Potatoes (sweet, Japanese, red bliss)
Whole grain pasta
Whole grain cereal
Whole grain bread
Squash (butternut, acorn, spaghetti squash, kabocha)
Salad fixings (lettuce, tomato, cucumber, peppers, onions, etc)
Berries (strawberries, blueberries, blackberries, raspberries)
Melon (cantaloupe, honeydew)
Make sure that you are eating for your body type. What foods do you need the most? After bariatric surgery it is important to get plenty of protein and calcium, so the while the above list is wonderful, you might need to double up on some of the foods listed.
Plan your morning, afternoon, and evening meals, and don’t worry so much about calories. Nutrition is first and foremost, so if you’re eating right and sticking to your excercise plan, you will lose weight and stay full, guaranteed. There’s a few tools that you should keep in your kitchen to start your new journey as well: hand blender, steamer, slow cooker, regular blender – these tools will help you move through your meal prep quickly and efficiently, but don’t forget to have a quick snack before you start! If you’re like us, we’ll start eating our meal preps while we’re cooking, resist!
We offer a free bariatric surgery seminar presented by John Ganser MD, FACS. Please register to learn more about:
- Western Surgical's Bariatric Surgery Division - Western Bariactric Institute
- The Obesity Epidemic
- Weight Loss Surgery Options