Food prep for Weight loss & Lifestyle Change

Food prep for Weight loss & Lifestyle Change

No excuses, it is time to get down to business! Food prep is a necessity when it comes to weight loss or a lifestyle change. Not only is it a HUGE time saver but prepped food has more chance of being eaten. 


When it comes to weight loss prep is vital, not only because it eliminates the need for fast food but because it focuses the mind. If you know where to want to be then you have to have an idea of how to get there. 

With that in mind, I set myself 4 goals. 

  1. End date: 16th May 2018. 
  2. Loose 20lbs.
  3. Work out 3 times a week.
  4. Treat myself at the end.

There is the ideal lifestyle change, it was time to figure out how to get there. This is where I got creative and put together a simple weight loss food diary. Not only it is super functional but inspiring too. If writing it all down works out in my favour (which I really hope it does) I may treat myself to a new planner.

Besides my already lonely gym membership I have been on the look out for new ways to exercise. I have found a few classes that look a ton of fun so I signed up for a taster session. No harm if I do not like them so why not give it a go. 


When it comes to shopping, I am great at it! Ok, on a honest note I’m good at buying stuff I do not need. Shopping online eliminates the impulse buying, allows you the time to plan your meals as you shop and collect some great deals. Budget is a big reason why some people avoid diets, this is understandable. Yes, a healthier lifestyle can be extremely expensive however it can also be affordable if you look in all the right places. This week cost £29!  

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Week 1 Shopping list

  • Wholemeal Pitta Breads
  • Innocent- Mandarin, Carrot & Ginger Smoothie
  • Innocent – Tropical Protein Super Smoothie
  • Sliced Apples x5
  • Pineapple Slices x5
  • Grapes
  • Chicken Breast – Mini Fillets 
  • Chicken Breasts – Diced 
  • Spicy Wholemeal Mexican Microwave Rice
  • Long Grain Wholemeal Microwavable Rice
  • Tomato & Basil Wholegrain Microwavable Rice
  • Root Vegetables (for roasting)
  • Herby Baby Potatoes
  • Parmentier Potatoes
  • Alra Protein Blueberry Yogurts x4
  • Alra Protein Strawberry Yogurts x4

Along with everything else already in the cupboards, its going to be a tasty week ahead!


First thing first, date check to see what needs to be eaten first, marinated in advance or what can be cooked ahead of time. I knew I would need my legs roasted and in the fridge as a plate filler. I also knew I needed some chicken cooked and ready to go at lunch time. Off it all went into the oven and then into containers. Busy days have the potential to push me off the wagon, having quick easy food to hand it going to be a lifesaver!



Along with my Sunday prep day, following my meal plan and 3 workouts a week, I will also be following 2 small workouts a day. These can be found at the end of this post.


At the end of this 12 week journey I vow to treat myself to a well deserved gift because why not!



Chicken –

Fish (cod) – Cut into portion sizes, season and cook in a pre heated oven on gas mark 4 for up to 10 minutes depending on how thick the fillets are.

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Roast potatoes – Half baby potatoes, drizzle with veg oil. Season with salt and parter and a touch of garlic powder. Place in a pre heated oven for 45 minuets. Gas mark 6 for 45 minutes.

Overnight oats – 1/4 cup of oats to 1/8 cup of water & 1/8 cup of natural yogurt. I topped mine with frozen fruit for a yummy kick. (per portion)

Roasted veg – I buy pre cut veg to save time and cook them according to packet instructions with a drizzle of vegetable oil.

Steamed veg – peel & chop up desired vegetables. place in a steamer for up to 30 minutes. 

Boiled eggs- 6 eggs in cold water and boil for up to 10 minutes depending on how you like your eggs.

Wholemeal rice – 1/2 cup rice to 1cup water, cook according to the packet.


full body home workout  image

Now I am all set, it is time to kick my butt. Who is with me on the weight loss/ lifestyle change journey? Let me know f I have a buddy in the struggle bus with me. 





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  1. 27/02/2018 / 7:59 PM

    This is a great article! Would love to chat with you a little more about your posts & your website!

    • 27/02/2018 / 8:07 PM

      Hi tiff, so glad you like it! Feel free to drop me and email and we can arrange a chat 🙂