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Food Preparation

By on Sep 23, 2013 in Nutrition Blogs | 2 comments

Food Preparation for the week is one of the single greatest things you can do to ensure success when trying to lose weight.  Yes it takes time but it's really not as bad as you think.  In order to succeed plan your meals, prepare your food, and measure your portions.

First schedule your food preparation day on your rest day.  You have put your body through a lot during the week and I think it's important to give it a day to rest, recover, and repair all the micro trauma you have caused.  

Next you need to obviously consider what your goals are and what nutrition plan you're on.  Since most of us on the Fat Shredder plan meals high in protein will be on the menu.  Think of meals you want to eat.  Then visit www.myfitnesspal.com and plug the calories and macros in and see if what you're making fits into your daily nutrition plan.  Make adjustments as needed until you figure out a good food preparation plan.  

Sunday's are my rest days and are usually the days I decide to prepare my food for the week.  Here are common things I make. 

Food Preparation items:

It takes me about 2 hours to prep all my food.  I start by smoking the chicken and putting the chili on.  While that's going I make enough rice, quinoa, root medley, and turkey meatloaf for the week.  

The next step is the most important.  When preparing your food for the week make sure you measure your portions!  Get a food scale and measure your portions.  You can get them anywhere and they cost around $20.  

It's silly not to have one.  Let's see how much damage you can do when you miscalculate your 2 portions of chicken and 1 portion of rice for a day.  You incorrectly guessed you were eating 6oz of chicken each meal but actually had 8oz.  On the rice you thought you had 1/2 a cup but actually had 3/4 of a cup.  You were close but close isn't good enough.  It would probably surprise you to know that you would finish your day off by 268 calories, 22 carbs, and 32 g of protein.  Do that for a week and you're off 1876 calories, 154 carbs, and 224 g of protein!  

In the game of weight loss you can't afford to be off by that much.  Those of you on the team and who have been going through our support groups know I preach track and measure.  Now you know why.  If you aren't tracking and measuring you are shooting in the dark.  It's hard for me to help figure out what you're doing wrong if we don't have accurate information to go on.  

Okay so now that you have planned your meals, completed your food preparation, and measured your portions you can put the meals in a container.  That's it.  Two hours 1 day a week and you're prepared to crush the entire week.  



  1. Great tips! When cutting BF, I like to log my protein sources first into MFP (as they can be the hardest to get high enough initially). Then I fill in my carbs and fats for the day with whatever is left over. Those proteins tend to chew up a few carbs/fats here or there. Nice work Lance!


    September 23, 2013

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