“By failing to prepare, you are preparing to fail.” – Benjamin Franklin

Hello, We’re officially on Day 10 of our 30-day journey, and you’re doing an amazing job. Today, we’re sharing one of the most powerful strategies for consistent weight loss and healthy eating: meal planning and meal prepping.

In our busy lives, convenience often trumps healthy intentions. When you’re tired, hungry, and unprepared, that unhealthy takeaway or quick processed meal can look incredibly tempting. Meal planning and prepping act as your shield against these temptations, ensuring you always have nutritious options ready to go. It’s truly a game-changer!

Why Meal Planning & Prepping is Your Secret Weapon:

1. Saves Time (in the long run!): While it takes some upfront time, cooking in bulk and planning your meals saves you hours during the week. No more scrambling to figure out dinner or waiting for food to cook when you’re starving.
2. Saves Money: Eating out, buying processed snacks, and wasting food add up! Meal planning helps you buy only what you need, cook efficiently, and reduce expensive impulse purchases.
3. Ensures Consistency: This is where the real magic happens for weight loss. When healthy meals and snacks are ready, you’re far more likely to stick to your diet plan. It removes the guesswork and the temptation of unhealthy alternatives.
4. Portion Control Made Easy: When you prep meals, you can portion them out correctly beforehand. This prevents accidental overeating and ensures you’re staying within your calorie goals without constant measuring.
5. Reduces Decision Fatigue: Deciding what to eat multiple times a day can be exhausting. With a plan, you simply follow it, freeing up mental energy for other tasks.
6. Optimises Nutrition: Planning allows you to ensure a balanced intake of lean proteins, complex carbohydrates, healthy fats, and a wide variety of vegetables across your day and week. You’re in control of your ingredients!
7. Reduces Stress: Knowing your meals are sorted for the coming days brings a huge sense of calm and control, which, as we discussed on Day 7, is vital for weight loss.

How to Start Your Meal Planning & Prepping Journey:

1. Choose Your Day: Dedicate 1-2 hours on a less busy day (e.g., Sunday afternoon) for planning and prepping.
2. Plan Your Meals:

• Look at your week ahead. How many meals and snacks do you need?
• Choose a few recipes you enjoy that use similar ingredients (e.g., roast chicken can be used in salads, wraps, or with veggies).
• Focus on your priority foods: lean protein, non-starchy veggies, whole grains, and healthy fats.
• Write it down! A simple notebook, a whiteboard, or an app can help.

3. Create a Shopping List: Based on your meal plan, list all the ingredients you need. Stick to it at the grocery store!
4. Prep in Bulk:

• Proteins: Cook a large batch of chicken breast, lean mince, or hard-boil eggs.
• Grains: Cook a pot of brown rice.
• Veggies: Wash and chop vegetables for stir-fries, salads, or roasting.
• Snacks: Portion out nuts, seeds, or make veggie sticks.

5. Storage: Use airtight containers to store your prepped meals and ingredients in the fridge or freezer. Label them if needed!

Don’t feel overwhelmed; start small! Perhaps just prep your breakfasts for the week, or cook a big batch of lean mince to use in different meals. Every step towards a more organised approach to your food is a step towards consistent weight loss.

Be the change! 💪

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