Meal Prep Strategies

Meal Prep Strategies

Benjamin Franklin supposedly once said, “If you fail to plan, you are planning to fail.

When it comes to your fat loss goals, this is a quote you have to live by in order to be successful. 

Without planning your daily food intake, you will eventually find yourself in tricky situations.

So the more prepared you are, the less likely it is that you have to divert from your plan or skip a meal because you didn’t have time to go to the store to buy the lunch you were planning to have. 

Below are some meal prep strategies that you can adopt to your own liking. Some probably works better than others, but ultimately it’s your choice to make it work for you.


This is the most common strategy people use, meaning they prepare food as and when they need it.

Because there is no real planning, it can be very tricky to actually get results with this strategy. It can work, but it’s an inefficient system as you’ll spend hours preparing food every day. 


This is the one that most people think of when you say meal prep and it is a really effective and efficient strategy. You’ll usually spend 2-3 hours on a Sunday to prepare the majority of your food for the week. Then you freeze some of the potions and take them out as needed. 

Basically you need to sit down and plan your meals, buy the groceries and prepare and store or freeze your meals in Tupperware containers. 

You may allocate two or three days per week where you do your meal prepping. This way you will not take up all the space in the fridge and freezer, which might be an issue if you live in a house share. 


Rather than spending one day preparing all your food for the week, another very effective strategy is preparing all your food for the day at breakfast time or preparing tomorrow’s food while you are cooking dinner. 

This does take a little bit more time from your week than preparing everything 1-3 days per week, but it does mean you are eating freshly prepared food daily.

You do need to spend a little bit of time planning so that you know what you’ll be cooking the next day. 

You also have to get up earlier if you want to cook in the morning. 


There are many meal delivery services around, and many offering competitive pricing too. But before you sign up for a service, it’s important that you do your research as not all companies care about your physique and health goals. The actual calories and macros in each meal can be very different from what they tell you. 

Depending on where you live, it might be worth looking into hiring a chef to do your meals, as for them it’s an easy job to get some extra cash, and you can say you have a private chef. 

If you have a really nice partner you might able to convince them to do the cooking for you, but you also have to respect a no if this is the response you get. 

Remember, you are responsible for your own success. So you need to find what works best for you. 


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