Day 36-40 of my weight loss journal, for Bikini prep 2023
One advantage I’ve found with food delivery services is effortless portion control. Even though I’ve only tried a few providers, that consistent portion sizing removes a lot of guesswork and helps me stay on track.
I apply the same idea to home meal prep. If I can recreate the convenience of a meal delivery service at home, with fresh ingredients and far less packaging waste, why wouldn’t I? Meal delivery is convenient but expensive, and the packaging can be excessive. Preparing my own meals gives me control over portions, costs, and quality.
Over the next few days I’m following a stricter, simplified meal plan to help jump-start fat loss and stay consistent during this phase of my prep. The goal is to reduce decision fatigue and eliminate opportunities to overeat.
MEAL PREP FOR 1,300 CALORIES
I’m making a few changes to make dieting easier and more reliable:
The plan
- Prep meals ahead of time so I spend less time in the kitchen and avoid grazing on untracked snacks.
- Eat the same set of meals for four days in a row to reduce variety-related overeating and simplify tracking.
- Weigh and portion everything for the containers so I don’t add extra spoonfuls or eyeball portions that look appealing.
With the prepped food logged in MyFitnessPal, the daily totals come to about 1,296 calories, with roughly 145 g protein, 93 g carbs, and 35 g fat. That macronutrient balance supports muscle retention while creating a calorie deficit for steady weight loss during prep.
Breakfast
Half a cup of oatmeal topped with 50 grams of blueberries, paired with liquid egg whites. I heat the oatmeal and cook the egg whites fresh each morning because I prefer the texture of eggs prepared right before eating.
Keeping breakfast simple and consistent helps me avoid early-day snacking and ensures reliable tracking for calories and protein.
Lunch
Each salad container is portioned as follows:
- 5 ounces cooked chicken breast
- 50 g cucumber
- 50 g carrots
- 2 cups mixed lettuce
- 2 tablespoons of Bolthouse-style ranch dressing (pre-portioned)
Pre-measuring the dressing prevents the common “eyeballing” trap where more gets added than intended. Portioned salads are quick to grab and very filling thanks to the protein and fiber.
Snack
A cup of nonfat plain Greek yogurt mixed with one scoop of pumpkin-flavored protein powder. I also include sugar-free gelatin as a low-calorie, volume snack. Yogurt is one of my weakness foods—I tend to scoop extra—so pre-portioning keeps this choice controlled and satisfying.
Dinner
- 125 g sweet potato or cooked rice
- 150 g roasted mixed vegetables (roasted with one tablespoon of olive oil, divided across the servings)
- 6 ounces cooked chicken breast
Cooking the chicken
My chicken has been exceptionally flavorful lately because I brine the breasts before cooking. After about 24 hours in a simple brine, I sear the chicken in a hot skillet. The light caramelization from the brine’s salt and a touch of sugar creates a golden crust while keeping the interior tender and juicy. The result is moist, delicious chicken that works well across salads and dinner containers.
Consistency is the key takeaway from this phase of prep. Simplifying meals, pre-portioning every element, and keeping flavors satisfying makes dieting more sustainable. For anyone working toward a competition or personal weight-loss goal, a small investment in meal prep can pay big dividends in adherence and results.