SIMPLE and EASY Meal Prep Ideas for Women for Weight Loss

hey there my friend it's Dr Anthony  balduzzi and welcome to today's episode  today we're going to be talking about  some healthy meal prep ideas that are  great for weight loss so if you're  someone out there and you want to reduce  your body weight you want to lose some  fat then you probably know nutrition is  the key and when it comes to nutrition  the key is actually making it simple so  you can actually follow through and be  consistent because we all know it  doesn't really help to go on some fad  diet and be on a rigid plan and then to  fall off track and regain all the weight  so what I want to do today is bring you  into my kitchen and run through some of  my favorite go-to foods go-to meals that  are great for weight loss energy and  even muscle building quite frankly and  the way we're going to structure this  particular episode is I'm going to bring  you through some breakfast ideas some  lunch ideas some healthy snack ideas and  some dinner ideas and I'm going to be  asking you some reflection questions as  we go through to get you thinking about  what are the foods that you can  incorporate into your routine to make  this really practical I know you're  going to learn a ton so you could have  some pen and paper take some notes and  let's dive on in  [Music]  all right so let's get into today's  episode on some healthy meal prep ideas  for weight loss and I want to run  through a whole entire day because I  think it makes sense to think about how  we go through a day the first thing I  think I want you to think about when you  wake up in the morning before we talk  about food is you need to rehydrate your  body and this means you get 20 to 32  ounces of high quality water and when I  say high quality water ideally it's  water that's nice and filtered and you  can add in a pinch of some pink  Himalayan sea salt or some minerals and  you drink that within 30 minutes of  getting up our bodies need water to get  that energy production going and I want  you to get water before you have coffee  or any other kind of food now you may  have heard the buzz around intermittent  fasting the idea that you don't  necessarily need to eat in the morning  and that's true and I want to say I'm a  big proponent of doing things like  fasting if it works in your schedule but  I still want to talk about breakfast  because whether or not you have  breakfast at let's just say six seven  eight o'clock or if you shift that first  meal back to around 10 11 12 this is  still going to be relevant and I think  when it comes to breakfast and starting  off your day you need to make breakfast  super simple and here are a couple meals  that I absolutely love one of my  favorite go-to breakfasts that actually  doesn't require a lot of meal prep is  making a high quality protein shake all  you need is a blender you need a high  quality protein powder so this is our  fit father version of super fuel it's a  whey protein powder we also have  plant-based versions but you want to get  a protein powder that has around 20 to  25 grams of protein per scoop and it's  low in sugar and ideally has some other  good nutrients in it like probiotics  vitamins and minerals like ours but you  throw about a scoop of scoop and a half  of protein you can throw in some chia  seeds and hemp seeds maybe about one to  two tablespoons of that a little bit of  almond milk or dairy milk if you like  that some wild frozen berries and you  can blend up a delicious Shake and one  of the reasons that protein shakes are  so good in the morning is because they  take a little bit of time like like five  minutes they keep you very full they  don't have a lot of digestive stress and  you can be so consistent with it so if  you're a busy parent and you're running  around prepping your kids for the day  getting ready to go out to work you can  blend up a shake and get amazing  nutrition you don't need to think about  it it's automatic so I'm a huge fan of  protein shakes and have you ever joined  any of our fit father or fit mother  programs we give you a bunch of  different shake recipes and smoothie  recipes using some great ingredients  they're super delicious and it kind of  becomes addictive because you have such  a good routine now another thing that's  easy for breakfast is making an egg  recipe so I have a couple options here  and I'll show you this a little bit  closer on screen but I just took some  three eggs and these are high quality  eggs you can see the yolk it's kind of  orangish and these are sunny side up I  just put them a little butter in a pan  and I fried these things up I put it on  a side of some sprouted micro greens and  I had some leftover green beans from the  night before and I have a little piece  of Ezekiel bread toast so this meal  doesn't take very long to make I mean  just making some eggs up it takes like  five minutes to make something like this  eggs are a phenomenal phenomenal  breakfast food they're high in protein  high in healthy fats high in the choline  that fuels your brain so when I'm  thinking about healthy breakfast it's  either a shake or some eggs or the final  option I recommend for you is making  something like an overnight oatmeal and  this is great for you if you're  following more of a plant-based vegan  vegetarian style lifestyle what you can  do is get some organic rolled oats you  can throw it in a little mason jar  overnight with some hemp seeds some chia  seeds some almond milk and just let that  soak in the morning you have this  delicious oatmeal that's rich in all  these vitamins minerals fiber and  protein you can throw a scoop of some  peanut butter on there and you have a  nice simple quick and easy meal the main  thing I want you to say right now and  think about is breakfast needs to be  standardized I want you to think pick  one or two go-to options and nail it  every single day because what happens is  when you're consistent with breakfast it  means you're going to carry that  momentum on into lunch snack and dinner  and this whole wheel of positive  momentum churns in your life so shakes  eggs overnight oatmeal or even leftovers  from dinner the night before are great  breakfast options  now in between breakfast and lunch I  want you to just focus on hydrating  don't snack allow your body to have  eaten the foods digest stabilize the  blood sugar now around let's just say  four or five hours later you might be  going for lunch now how can we make  lunch more simple and consistent there's  a couple things that are great the first  thing is you can get a salad base of any  kind of salad you like spring mix  Romaine whatever and you can throw some  protein on top so I have a really simple  meal here I have a little bit of some  grass-fed ground beef that I made up  here on the bed of some romaine lettuce  with some peppers I mean this is a super  easy and simple meal that doesn't take  very much how do you do this well what  we did the night before is we just pan  fried a little bit of this grass-fed  ground beef with some taco seasoning and  we had a little bit of these Peppers  that we just chopped up and and sauteed  right over there and you just throw this  on a bed of lettuce this literally takes  like under five minutes to make after  you've done a little bit of prep so if  you have these things sitting in your  fridge whether it's a chicken breast you  cooked salmon or if you're following a  vegan vegetarian carrying option you can  do some tempeh or something like this  throw this on greens you can always do  salad and greens and what's cool about  this idea of lunch of doing greens and  some protein is that even if you're  eating out let's say if you're on the go  and you need to go to some fast food  chain you can do this basically anywhere  you can go to McDonald's and get a  chicken salad you could go to Chipotle  and get a base of some salad with some  protein on top so for lunch I want you  to think of getting that good basic  greens with some protein on top that's  going to keep you full and it's very  healthy a couple other options for lunch  that are phenomenal that don't require a  lot of meal prep is making a high  quality sandwich so all I did here is  like have some Ezekiel Bread you toast  this it actually tastes quite good I put  in  some Sprouts some turkey some mustard  you can throw a little avocado little  pesto this sandwich is going to be under  400 calories loaded with fiber Protein  healthy fats greens so many vitamins and  minerals it's amazing and super  convenient you could take this on the go  and literally there was no prep required  for this you just have the pieces of  bread that you toast and you throw the  already Meats on there or whatever you  throw on there easy for following a  vegan vegetarian plan you could make  this with  some high protein peanut butter right  toasted Ezekiel Bread throw a cup four  tablespoons of peanut butter on there  maybe sprinkle on some hemp seeds on  there for some extra Protein healthy  fats amazing easy this didn't require  basically any prep whatsoever other  things that are really good for lunch is  you can do leftovers from dinner and  when we get to dinner I'm going to talk  about this concept of a perfect plate  this is what a perfect plate framework  looks like half of your plate is going  to be some kind of Veggie you love a  quarter of some kind of protein a  quarter some healthy carbs or healthy  fats for lunch you can just use  leftovers from the night before so you  can see how this whole framework starts  to stack on itself is really convenient  but typically for me Ezekiel Bread  sandwich leftovers from the night before  or some kind of protein salad is exactly  what I'm looking for for lunch now snack  snack is something that you don't  necessarily have to have but I think a  lot of people get in trouble between the  hours of lunch around noon and dinner  around five or six o'clock that can be a  long stretch and if you don't eat  anything then you go over into dinner  starving and you maybe overeat or eat  the wrong Foods or you just don't have a  good plan and then you snack on crappy  Foods or your blood sugar gets out of  control so I like to give people options  on how you can do a healthy snack  somewhere around two three o'clock to  take the edge off a couple convenient  things that are really good for meal  prep or healthy snacks one are  hard-boiled eggs whether or not you have  eggs in the morning you can basically  make some hard-boiled eggs very easy to  do right you just boil these things on  the stove top and you can make a dozen  hard-boiled eggs in under 15 minutes and  they're just there you can have those  you can pair those with a little bit of  cheese if you want if you if Dairy feels  fine for you I have some raw goat  cheddar that you can pair with some eggs  that is a high protein healthy fat snack  that's super good other ideas for snacks  that I love are getting some high  quality nuts these are some macadamia  nuts I love macadamia nuts walnuts  pistachios you can get around a third  cup of these and pair it with a piece of  fruit like an apple I mean this is an  amazing snack non-perishable really no  meal prep required you just have to have  this stuff around the house  other things you can do if you're the  kind of person who likes bars you can  buy some high quality protein bars I  have a plant-based one from Garden of  Life here I have a go macro bar over  here that's good you can also get a high  quality protein yogurt so I have a Greek  yogurt with Chobani and you could throw  some berries in there right so are any  of these ringing bells for you as foods  that you like I want you to be thinking  about what are your go-to healthy foods  and when you figure those out you buy  them in bulk and you keep them around  the house and so far outside of really  like the eggs and maybe the grass-fed  beef or the protein that was on top of  the salad here for lunch no cooking is  really required right where this is very  simple and easy stuff that you can think  about now when it comes to dinner this  is where we need to be a little more  strategic about our prep and I brought  up this idea perfect plate I want to  show it to you again to make a perfect  plate you need to decide what are your  go-to for healthy veggies you love what  are your go-to proteins that you love  what are your go-to healthy carbs that  you love and what are your healthy fats  you love and you prep those things in  bulk and I want to show you a couple  perfect plate meals to fit this bill  this first one here right  I have some grass-fed ribeye which we  just literally cooked in the oven and  then we finished a little bit on a on a  cast iron skillet so this is not too  hard to make you can make this stuff in  bulk we just sliced this up we made it  the day before we used a pressure cooker  to make some of these uh squashes so  this is a delicious squash and to be  really simple we just threw it on the  side of some greens so there you go  really easy perfect plate if you like  beef this would be something you really  love here's a seafood based perfect  plate we have some Cajun shrimp which  you can make on the grill in the oven  with some seasoning you buy some high  quality wild shrimp season these puppies  up we have some roasted vegetables some  brussels sprouts there's some sweet  potato in here some acorn squash and  then we mix this up with a little bed of  some long grain white rice so this is a  perfect plate this works really well and  again if you make this in bulk for  dinner you cook more in dinner you're  always going to have leftovers for lunch  another perfect plate that's really  simple that a lot of people would like  is some kind of like spicy chicken  breast thing so chicken breasts on the  grill again white rice which we made  that in a rice cooker we did some  steamed broccoli and we have a little  bit of avocado for healthy fats and I  drizzled a little hot sauce on there so  these are pretty simple meals and if you  start to think about this for dinner and  you're prepping your go-to carbs and  proteins in bulk you're going to be in  great shape so for me and my family we  do once or twice a week we'll have some  kind of red meat so either making that  grass-fed taco seasoning so we have a  taco night we cook up a bunch of that  ground beef or we'll make a ribeye steak  that's great another night per week  we'll make up some chicken or I'm sorry  some chicken or some wild salmon and we  typically do that most of the times in  the oven so you just put more than you  need for dinner just load it up there  bake this stuff in the oven now you have  a bunch of leftovers you can use for  lunch and for dinner that day and when  it comes to the healthy carbs personally  what I like to do is either sweet  potatoes some kind of squash or some  kind of rice and the way to do that is  really easy is you can get yourself a  rice cooker so I have a big one here so  you get one of these invest in a rice  cooker oh my gosh make it so easy you  can actually make vegetables and rice in  there you put it on you can make great  healthy carbs the other thing that's  really good is using something like a  pressure cooker like an instapot we made  all of these uh it just fell apart here  but we made some of these squashes here  in the instapot and they're so soft it  takes around 10 minutes so you can make  these these healthy carbs in the insta  pot super easy with pressure cooking and  so that's really the concept here the  concept here is you need to figure out  your go-to healthy foods it does not  require a ton of prep and quite frankly  if you're a person who wants to do zero  cooking you could literally go through a  zero cooking day of a healthy meal for  weight loss you could do a shake in the  morning for lunch you could buy some  pre-cooked chicken breasts or something  like that or even some canned salmon or  canned sardines like I have some tinned  wild sardines that are so healthy for  you you could throw that on top of uh  some greens requires no cooking for  snack you could have some jerkies or  some nuts or a piece of fruit and for  dinner you could do any of these other  things you could continue to make even  an Ezekiel Bread sandwich for dinner  with some turkey that's already like  pre-cooked with some avocado so the idea  is that you need to find your go-to  healthy foods so my reflection question  for you is this what are your or your  family's go-to healthy Foods in the form  of proteins healthy carbs fibrish  vegetables and healthy fats when you  identify those you go to the grocery  store you buy those foods and then you  start to create like a meal plan that  basically works like this and if you  want more direct help with this if you  want to have everything laid out in a  very simple do this here are some  recipes then I recommend you check out  our free meal plans which are linked in  the description we have those for fit  fathers and for fit mothers as well as  our full paid program and our paid  program obviously has the full nutrition  plan the full fit father and fit mother  recipe book all of the workouts coaching  for me and my teams that's the best  option if you want to get very serious  about weight loss but I think even from  this free video you probably have some  good ideas on stuff you can start  incorporating and my final little bit of  tips to kind of wrap this up is if you  take one thing away from this video I  want you to nail your first meal of the  day nail breakfast make it consistent  make it high protein gets either the  shakes the eggs something like that  because when you start to be consistent  in breakfast that momentum is going to  carry forward it's going to be so much  more motivating for you to eat healthy  the rest of the day thank you my friend  I hope you found this video valuable and  you got some ideas on some healthy meal  prep or weight loss this is Dr Anthony  balduzzi signing off I want you to check  out those free meal plans in the  description I'll see you around our  channels and I'll talk to you very soon