Has anyone found a meal plan for weight loss that doesn't require tons of prep?

posted 3 years ago in Wellness
Post # 2
Member
6200 posts
Bee Keeper
  • Wedding: August 2013 - The Liberty House

peachacid:  well, a lot of people don’t cook for every meal they eat because they cooked a few things at one time. Can’t you just cook a bunch of things on sundays, and then reheat them throughout the week? 

Also, you can ask them to put half the rice in your burrito bowl!

Post # 3
Hostess
15072 posts
Honey Beekeeper
  • Wedding: June 2011

My doctor highly suggests basically a low carb diet. My mom does it because she has diabetes and she’s lost 9 lbs in a few weeks. She says her food bill has dropped and she is fuller for longer. I can email what he sent me on it if you would like. It’s a PowerPoint presentation that he gave the military about healthy eating. 

Post # 5
Member
347 posts
Helper bee
  • Wedding: June 2013

This is what I do for my dinners during the weekdays…although I don’t mind having the same thing night after night 🙂  If you can’t have the same meal 4-5 nights in a row, this probably won’t work!

On Saturday I marinate 4-5 chicken breasts (4-5 ounces each) in:

1/2 cup of lime juice

1/4 cup of olive oil

1 tsp of onion salt

1 tsp tarragon

1/4 tsp of black pepper

On Sunday I have my husband grill them for me (although I am capable of doing it myself!)

Then on sunday I cut up 3-4 sweet potatoes and dump them in a big bowl and mix them with:

1tbsp of olive oil

1tsp of rosemary

1/2 tsp sea salt

1/2 tsp of black pepper

I put them on a cookie sheet (sprayed with pam) and cook them at 350 for about 50ish mins.  

I also steam brocolli, asparagus, or green beans.

Then I pull out 4-5 containers and fill them with:

1.  1 chicken breast

2.  4 oz of sweet potatoes

3.  1 cup of green veggie

This equates to about 300 calories, 29 grams of protein, 30 (low glycemic) carbs, and 4 grams of fat.  Easy to grab, heat up, and eat!

The next week I switch out the chicken for ground beef (with pico de gallo), the sweet potatoes for 1/2 cup of brown rice, and use a different veggie.  

Not super exicting, but easy to prepare 🙂

Post # 6
Member
120 posts
Blushing bee
  • Wedding: May 2015

I don’t really cook and eating out healthy is expensive. I tried herbal life meal replacements and it worked for me. basically I replaced two meals a day with the shakes and had a regular lunch. The hardest week was the second week, but after I got passed it I was able to lose the weight. I lost 30 pounds in two months and have managed to keep the weight off (+/- 10 Lbs) over 6 years now. I know meal replacements aren’t for everyone, but it was very convenient for me since I was a college student at the time and didn’t have a set schedule. 

Post # 7
Member
8905 posts
Buzzing Beekeeper
  • Wedding: August 2013 - Rocky Mountains USA

Low carb, veggie-rich food that is simple.

We buy meat on sale (chicken breasts, pork loin, etc) and also use my husband’s hunting meat, then freeze it in gallon ziplocks with marinade.  Defrost a baggie the day before you want to eat it, broil it for a few minutes on each side, and boom – there’s your main course for days on end.  Steam a bunch of broccoli or roast literally any healthy vegetable (broiled veggies and garlic = magically delicious) and also eat that for a few days.  Or, cook a giant crockpot of healthy soup or stew and eat that all week.  I just cram a bunch of veggies and some of the meat, or a couple cups of soup/stew, into one of those glass tupperwares in the morning, throw it in my bag, and I’m good to go.  You don’t really even need to heat it up if it’s inconvenient to do so.  As long as you don’t mind eating the same thing for several days in a row (which is no big deal if you make something yummy), it’s easy and healthy.

Re: Chipotle, I go there in a pinch sometimes too.  The key with the naked bowls is to ask for no rice, double beans.  They don’t mind that at all, and beans >>>> rice in terms of nutrition.  And obviously skip the queso / cheese / sour cream / crapload of guac.

Post # 9
Member
190 posts
Blushing bee

I’m lazy, have a work schedule that changes every couple weeks from 7-3pm to anywhere from 10-7 or 1-7pm. I try to stick to low carb so I usually have cottage cheese and/or low-carb protein shakes for breakfast, and usually throw together a salad or use a steamer bag of broccoli or green beans for a side and have pre-cooked roasted chicken from Sam’s club or Jennie-O turkey burgers for lunch.

I boil 5 eggs on Sundays for the work week and throw them in my salads. <br /><br />Some days I’m so tired and lazy when I get home, I just eat more cottage cheese. Or I throw some salad greens in a bowl, throw on some feta and dressing and microwave some pre-cooked bacon.<br /><br />I’ve been losing quite a bit of weight this way. If I’m feeling fancy and have the time I will make egg salad, cucumber kimchi, cauliflower mash, or veggie stir-fries. When I have later shifts and more time to prepare food, I’ll add avocado to my salad. I also sometimes make low-carb almond meal blueberry muffins on Sundays and eat them throughout the week for breakfast or for snacks.

When I’m really hungry after work and don’t want to cook, I sometimes pick up pre-made meatloaf at Safeway, but that gets expensive. Or I’ll get a kid’s meal at Panda Express with steamed veggies and chicken with string beans.

  • This reply was modified 2 years, 7 months ago by  .
Post # 10
Member
8905 posts
Buzzing Beekeeper
  • Wedding: August 2013 - Rocky Mountains USA

Well you just do the same thing for dinner.  Cold marinated chicken breast and veggies, or cold veggie stew, is still pretty damn tasty and super easy.

I eat snack food for lunch while in my work truck out in the boonies, and often for dinner as well, 4-5 months a year when I’m doing field work.  If you’re smart about it, you can buy a lot of ready-to-eat healthy stuff straight from the store.  I live on string cheese, VEGGIES (easy to eat ones like mini bell peppers, celery, cherry tomatoes, etc), hummus, low fat yogurt, smoked salmon, cans of tuna and sardines, apples, etc.  It’s not traditional “dinner” food, but it’s easy and healthy and satisfying.  So that’s an option if you don’t want cold leftovers.

And yeah, avocado is a healthy (monounsaturated) fat and is good for you in moderation.  But it’s still mostly fat, so it should be fairly limited in your diet.

Post # 12
Member
190 posts
Blushing bee

Make sure your low-fat yogurt isn’t high in carbs. Most of it is.

Post # 13
Member
2150 posts
Buzzing bee

peachacid:  I make up a bunch of food on the weekends to last me through the week or longer.

In a big tupperware container, I combine 3 chopped romaine hearts and a bag of baby spinach. Add whatever veggies you like. I usually do an english cucumber (not as watery as regular cucumbers), shredded carrots, radishes, and red onion. Mix all together in this tupperware container. this will provide me with a decent sized salad for lunch, 5 days a week.

I also make up breakfast “bowls” on the weekends. About 12 small red potatoes, seasoned and roasted. A carton of eggs, scrambled. A pound of breakfast sausage, cooked. Raw bell peppers, spinach, and green onion. Mix together, divide into 12 ziplock sandwich bags. Freeze. You now have breakfast for 12 days. Pull one out in the morning, dump it in a microwave safe bowl, add some fresh salsa or cheese. Super yummy. You can obviously change this up however you want. I’ll usually eat a banana along with the breakfast bowl.

I also buy whole chickens at the grocery store. Cook it in the slow cooker, 8 hours on low, with some carrots, onion, celerly. Let the bird cool, take the meat off the bone. Divide into freezer bags in whatever quantity (I usually do 2 cups per bag). I usually get 6 cups of meat from one chicken. This is great to use for casseroles or just to throw in a salad or on a sandwich. And then I cook the carcass in the slow cooker with water to make my own broth.

I make sure I get lots of veggies with my lunch and breakfast, so if I don’t have so many with dinner it isn’t a huge deal.  

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