Meal prep for weight loss: a simple weekly plan

Start small

You don't need to prep every meal. Start with the one you struggle with most — often lunch — and prep three or four days at a time.

Build a balanced box

A simple formula keeps meals filling without going over your calories:

• A palm-sized portion of protein, such as chicken, fish, tofu or beans.
• Half the box vegetables or salad.
• A fist-sized portion of carbs, such as rice, potatoes or wholegrain pasta.
• A small amount of fat, such as olive oil, avocado or cheese.

A one-hour prep routine

• Put a tray of mixed vegetables in the oven to roast.
• Cook a batch of protein in the oven or on the hob.
• Boil a pot of rice, pasta or potatoes.
• Portion everything into containers while it cools, then refrigerate.

Store it safely

Cool cooked food quickly and get it into the fridge within about two hours. The NHS advises eating leftovers within 2 days, so freeze any portions you won't eat by then and make sure reheated food is steaming hot all the way through.

Keep it interesting

Using the same base with different sauces and spices — say, chicken with fajita seasoning one week and teriyaki the next — stops prep from getting boring.

Log once, reuse all week

Because every portion is the same, you only need to work out the calories once. In Loggah, log the meal one time and add it again each day in seconds.