Meal Prep 101 for Weight loss

If you are curious about how to meal prep for weight loss, you’ve come to the right place!

Did you know that the second Friday of January is known as “Quitter’s Day?”

It’s the day that statistically, most people quit their New Year’s resolutions and go back to the same old bad habits. This year, “Quitter’s Day” fell on January 12, which means that by now, most people have already chucked their New Year’s goals and resolutions.

But YOU are not a quitter. And neither am I.

In fact, YOU are a Boss-Bitch, busy ass, forty-something woman who is ready to do what it takes to make a positive change in your life.

So, if you are serious about crushing those New Years Goals and looking and feeling your best way beyond Quitter’s Day, buckle up and get ready to be a meal-prepping, weight-loss boss bitch by the end of this post!

Hey there, fabulous friends! It’s Stacey, and I’m ready to help you stick to those New Year’s goals that may have already started to fade away as we approach the end of January – specifically when it comes to eating healthier and meal prepping!

Today, I’m sharing some fantastic tips on reclaiming your wellness journey and embracing the power of Weight Watchers meal prep.

Even if you don’t follow Weight Watchers, you can still benefit from the meal prep tips here. I started meal prep last January, and it has been a total game changer for me in terms of hitting my weight loss goals. In fact, it not only saves time but also ensures that you make healthier choices throughout the busy work week.

Easy Weight Watchers Meal Prep with Stacey

I typically grocery shop after the gym on Saturday morning and then spend time on Sunday afternoon meal prepping my breakfasts, lunches and dinners for the week. (Sign up with your email to receive my free grocery list for weight loss meal prep below!) While it does take some planning and a little time over the weekend, you will be amazed at how much time and effort this saves you!

To get you started on the right foot, I’m sharing some of my easy meal prep recipes for both breakfast and lunch that you can make ahead and have ready to grab-and-go for a busy work week.

But first, I recommend you invest in quality meal prep containers that are dishwasher and microwave safe. I like these Bentgo three compartment containers from Amazon. Each of the smaller compartments are one cup and the larger compartment is two cups, so you don’t even have to worry about measuring your portion sizes! If you like salads for lunch, I would also recommend these colorful reusable salad dressing containers from Amazon that fit into the meal prep containers easily.

Breakfast & Lunch Meal Prep Ideas

Now that you have your meal prep containers, you are ready to go! Breakfast and lunch meal prep doesn’t have to be complicated. Focus on building your meals around Weight Watcher “zero” point foods, such as protein-packed cottage cheese, plain fat-free greek yogurt, hard boiled eggs, shredded chicken breast, salmon and fruit. Here are a few easy ideas for protein-packed, low point breakfasts that you can prep ahead and will leave you feeling satisfied until lunch.

Cottage Cheese Parfait: 2 WW points

Cottage cheese is a great high protein breakfast that is versatile and easy to prep on the go. Layer low-fat (or fat free) cottage cheese with fresh berries and a drizzle of honey for a protein-packed and satisfying breakfast. Fat free cottage cheese is 0 points, one teaspoon of honey is 2 points and the berries are zero! You can also enjoy a savory version of cottage cheese that would be perfect for a quick high protein-packed lunch such as this Greek Cottage Cheese Bowl from Skinnytaste.com.

Greek Yogurt Parfait: 4 points

Create layers of non-fat Greek yogurt, granola, and mixed fruits. It’s a delicious and wholesome start to your day. I use Oikos plain fat free greek yogurt and crumble up one Nature Valley crunchy Honey & Oats granola bars (only 1 bar = 4 points) for the topping.

Overnight Oats: 6-8 WW Points

Overnight oats are amazing because there are SO many different combinations you can make! Also, you can add a scoop of greek yogurt or your favorite protein powder for added protein! Combine rolled oats, almond milk, chia seeds, and your favorite fruits in jars. Refrigerate overnight for a quick and nutritious breakfast on the go. My favorite way to prepare overnight oats is to use 1/3 cup of oats, 1/2 cup of unsweetened almond milk, a 1/2 of a mashed banana and one scoop of chocolate whey protein for a total of 7 points and a whopping 30 grams of protein! You can find more overnight oats recipes, including this Cinnamon-Raisin Overnight Oats recipe here at one of my favorite blogs, Skinnytaste.com.

Veggie Egg Muffins Quiche:

Eggs are a zero point Weight Watcher food packed with protein! I typically hard boil them to have on hand, but you can also prep these easy vege egg muffin mini quiches for either a quick breakfast or brunch! Whisk eggs and pour them into muffin tins. Add diced vegetables like bell peppers, spinach, and tomatoes. Bake until set for a tasty and portable breakfast or lunch option. Here is a great recipe from Skinnytaste for Loaded Egg Muffins.

Mason Jar Salad:

There is nothing easier – or fresher- then a mixed salad for lunch! Add your favorite protein, like grilled chicken or salmon and you will have an amazing lunch! My husband loves to grill out on the weekends, even in the winter, so I will typically ask him to throw on a few extra chicken breasts or salmon filets that I can use for meal prep lunches for the week! Simply layer mixed greens, cherry tomatoes, cucumber, grilled chicken (or salmon), and a light vinaigrette in jars. Shake it up at lunchtime for a refreshing salad.

Stacey’s Weight Watchers Slow Cooker Turkey Chili

Finally, I have found that the crock pot and air fryer are both fantastic ways to make weeknight meals. While I don’t necessarily “meal prep” dinners, I do plan ahead to make healthy family meals that I can batch cook on Sundays.

For example, my familiy loves this Weight Watchers-friendly slow cooker turkey chili recipe! It makes a ton and it is freezer-friendly as well. Serve it with your fav toppings, like avacado slices, light sour cream, or even a dollop of plain greek yogurt!

Ingredients:

1 lb lean ground turkey

1 onion, diced

2 bell peppers, chopped

3 cloves garlic, minced

1 can (15 oz) kidney beans, drained and rinsed

1 can (15 oz) black beans, drained and rinsed

1 can (15 oz) diced tomatoes

1 cup corn kernels (fresh or frozen)

1 cup low-sodium chicken broth

2 tbsp chili powder

1 tbsp cumin

1 tsp paprika

Salt and pepper to taste

Optional toppings: shredded cheese, Greek yogurt, green onions

Instructions:

In a skillet over medium heat, cook ground turkey until browned. Drain excess fat.

Transfer the turkey to the slow cooker. Add diced onions, bell peppers, garlic, kidney beans, black beans, diced tomatoes, corn, and chicken broth.

Season with chili powder, cumin, paprika, salt, and pepper. Stir to combine.

Cover and cook on low for 6-8 hours or high for 3-4 hours.

Serve hot, garnished with your favorite toppings.

Why I Love This Weight Watchers Recipe

Not only is this turkey chili bursting with flavor, but it’s also a Weight Watchers dream come true. Packed with lean protein and fiber-rich beans, it’s a hearty meal that won’t derail your wellness journey. Plus, the slow cooker does all the work for you – talk about a win-win!

The Power of Weight Watchers Meal Preparation

As we dive into the new year, remember that success often starts with a plan. Weight Watchers meal prepping allows you to take control of your nutrition, making it easier to stay on track. Spend a little time on the weekend preparing wholesome, satisfying meals, and watch as your week unfolds with newfound energy and focus.

Here’s to a year of Weight Watchers meal prep magic, self-love, delicious eats, and the journey towards your best self. Let’s make 2024 the year we find ourselves, embrace our paths, and savor every moment along the way.

Stay fabulous,

Stacey

P.S. If you would like your FREE Meal-Prep for weight-loss grocery list delivered to your inbox, sign up with your email below! It’s my gift to you to help you get started on your own meal prepping, weight loss journey!