A Beginner’s Guide to High Protein Meal Prep for Weight Loss

Protein is a critical component of a healthy diet. In addition to fueling the body and helping to build muscles and other tissues, protein triggers vital biochemical reactions and bolsters the immune system so that the body remains in proper working order. When consumed appropriately, it can also help us lose weight, keeping us satiated so that we eat fewer calories overall. 

Take a look at how you can use high protein meal prep as a way to support your own weight loss goals:

Pick the Right Protein

The Dietary Guidelines for Americans recommend that adults get seven grams of protein for every 20 pounds of body weight each day. It’s suggested that older Americans get even more. Unfortunately, all proteins are not created equal, with many having an excess of calories and certain nutrients (like sodium) that actually make them unhealthy when consumed in large amounts. For a high protein meal prep plan to actually help you lose weight and keep you in good physical condition, you have to choose low-calorie, nutritious proteins; lean meats, eggs, tofu, and other plant-based proteins, as well as low-fat dairy products, are typically wise choices since they usually exist in foods that simultaneously possess less salt and less saturated fat. Stay away from red and processed meats, whole-fat dairy items, and vegan “meat” options (which can add in many unhealthy additives and preservatives in order to make them palatable) and instead focus on white meats, fish, seeds, nuts, and beans if you want to make your high protein meal prep count.

Consider the Type of Meal You Want to Prep

A lot of the time, we think of protein as being the hot item in a meal. It doesn’t have to be, though. Indeed, some of the best high-protein meal prep ideas incorporate cold protein ingredients. Salads, wraps, and bowls are excellent ways to “up” your protein intake while still keeping your meals tasty! 

Make High Protein Meal Prep a Weekly Habit

Repetition is the key to creating habits. Intentionally set aside time for your high protein meal prep so that it becomes a routine part of your schedule, like washing your hands before a meal or vacuuming your floors once a week. It might take a bit of time to get used to the extra upfront planning, but you’ll eventually enjoy the rewards: less stress at mealtimes, less wasted food, and more time to do the things you really want to do.

Partner with a Meal Prep Service

An even better idea is to partner with a service that does high protein meal prep for you. At Lean Kitchen, for example, we offer customers the opportunity to experience, healthy, delicious prepared food without all the fuss. All of our meals include the perfect balance of protein and nutrients, typically 5-6 ounces of protein, a cup of vegetables, and a small portion of complex carbohydrates. We take care of all the work in the kitchen so that you have time to spend on other endeavors. Please browse our website to learn more about our philosophy and how our high protein meal prep services can help you achieve your health and weight-loss goals.