How to Meal Prep for Real Results

New year, new you! Or at least that’s how every January starts, right? Until schedules get busy, we get overwhelmed, and we start to swallow back the words we once laid out at the beginning of the year.

Don’t worry, it happens to all of us. In fact, according to a study done at Columbia University, only 25% of the population are still committed to their New Year’s resolution after 30 days. That means 75% of us throw in the towel, shrug, sigh (like a lot, because self-defeat is the worst defeat), and simply say there is always next year.

Rather than taking the route of that 75%, let’s dive into why and how 25% of people stick with it. ^[1] A recent survey by Statista reveals America’s top New Year’s resolutions were:

To save more money
To eat healthier
To exercise more
To lose weight ^[2]

There are more listed that I won’t get into, but the point is, most of us want to get healthier each year.

Why is that? Why is health and a slimmer body always at the top of list? Because we want to feel our best. It is a natural desire to want to have more energy to get more tasks done, to feel lighter, to fit into our favorite pair of jeans, and to enjoy a life of longevity with our loved ones.

I am not a finance expert, so I am going to skip over everyone’s top choice. However, as for the rest I listed, I can say as a personal trainer and nutrition specialist, there is a helpful tool that will help you stick with your health-related resolutions. This tool is to prep your food week by week, also known as meal prepping!

What is Meal Prepping?

We hate it, but we love the results. January is an ideal time to start because after the holidays have rolled over, it is quiet. There’s not much happening in the month of January, and we have the urge to clean it up and turn the page to a new chapter. I love the idea of a new chapter, but I love a realistic way to achieve health goals even more.

Meal prepping is a way to adhere to your goals so they can play out in the way you intend them to. Basically, it is easy until it isn’t- until date night rolls around, a late night at the office, or a vacation takes place. The truth is, old habits die hard, so making sure you have a meal prep plan is key.

Let’s not just expect our resolutions to be enough this year. Let’s prepare for it. Let’s plan for it. Let’s be realistic with it.

Meal Prepping Tips

I am going to lay out a few tips that help me and some of my clients stay on track and succeed past the first few weeks of the year. To stick to a weight loss journey, take it week by week, prep by prep, and become one of the 25% who achieve healthier lifestyle goals and see it through all 12 months of the year.

Hey, if they can do it, so can you.

Meal prepping for weight loss is proven to work, and although it sounds like it will be extremely time consuming, it actually saves you time in the long run. Set a day where you plan 2 hours to yourself to meal prep. I recommend romanticizing it – make a grocery list, put on a cute lounge set, turn on your favorite music or tv show, and get to cooking!

It doesn’t have to be a chore; instead, it can be time to spend with yourself while investing in your dietary health. Also, I know I said I wouldn’t try to act like I am a finance expert, but prepping your food at home will save you some money down the road. Just saying!

Now, just how much should you prep for the week is up to you, but use containers to separate and spread out meals. I really love these Glass Meal Prep Containers from Amazon. They have sections in them, and they will outlast cheap plastic containers- which are terrible for your health anyway.

When it comes to cooking, choose 3 protein options such as chicken, salmon, and eggs, and spread those out into each container with even serving sizes. From there, choose a carb source such as sweet potatoes, jasmine rice, or oats. Lastly, I like to add in some type of fat or veggie/fruit to complete my nutrient profile, such as berries, broccoli, asparagus, or avocado.

Don’t overcomplicate this but be creative with the food you prep each week. Recipes don’t have to be extreme, but you also don’t want to get tired of them either. I love using my crockpot or Dutch oven to cook a meat source for protein.

I like shredding chicken, which you can add in a hot sauce to spice it up, throw in some barbeque flavors, or even a lemon-y chicken to place on a bed of lettuce for salad.

Another way to cook a protein source is to bake it. I usually pick a few more options to bake, like salmon or chicken sausage, while the other protein is in the crockpot. For my veggies, I do a huge sheet pan of veggies and drizzle with olive oil and seasoning. Throw your rice in a rice cooker or stove top, cook some eggs on the stove, and you have an efficient meal prep system ready to go. Ideally, the chopping, seasoning, and baking should not take over 2 hours. The crockpot will obviously take longer, but keep in mind that once it’s done, you just top it into the containers.

Meal Prepping Snacks

If you are a snack queen like me, plan to prep for that as well. Get some smaller glass containers and make a nonfat Greek yogurt parfait with berries, or veggies with hummus to keep your fiber intake up and stay fuller throughout the day.

Eating more whole foods that are made from your kitchen will have you feeling satiated post-meal, but will be digested quicker. Be prepared for mid-afternoon (or mid-morning) hunger and have the snacks prepped in advance so you don’t reach for a bag of chips instead. Eating more frequently throughout the day has been proven to prevent over-eating later.

If you are eating enough of the right foods and fueling your body, it will be a lot easier to turn down late night ice cream runs or prevent raiding your cabinets at 2 AM with a growling stomach. Weight loss happens from nurturing your body, not restricting to the point of desperation.

Portion control is also key. If you plan ahead to have a dessert or even a pizza night, stick to your goals by portioning out your treats. You don’t have to give up your favorite chocolates in 2025! In fact, I encourage clients to keep their sweet treats in their routine, but in moderation. You can still eat the foods you enjoy while also avoiding overindulging.

Starting the Habit- and Sticking with It

When starting out with meal prepping, you have to be realistic with your standards. Sometimes cooking from home, especially healthier foods, starts to become a little bland. Don’t be stingy with seasonings or sauces that are low in calories. Spice it up, share recipes with friends, and always remember the investment is worth it.

Prepping is my favorite, because when I get home from a long day and I am hangry as a hippo, I have a meal waiting for me in my fridge, ready to be warmed up. I am always so thankful on those days that I planned my meals, or else I probably would end up in the Taco Bell drive-through for a quick but totally garbage way to satisfy my hunger.

The prep is what is standing between you and your progress. You are in control of the outcome of your fitness and health journey this year. It takes work, it takes building a routine and new habits, but don’t neglect meal prepping and just hope for the best.

Plan week by week and have meals ready to go, so when you are having a busy and stressful day, food doesn’t have to be the barrier for not reaching your health goals this year. You got this, take the time for you, and as always, if you feel you may need further guidance, seek out a dietician or nutrition coach to carry you through the first few months.

Here’s to a new year of health, wellness, and to no excuses as to why you can’t be that 25% who gets through these first 30 days of New Year’s resolutions (and beyond!).