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Meal Prep Benefits and Recipes

Updated: May 26

Eating out is very convenient when you don’t know what to make after a long day at work or you need something quick on your short lunch break. But eating out is actually very detrimental on our health and our wallets.

Eating food away from home is associated with a lower quality diet and a higher BMI while eating more at home increases chances of meeting dietary guidelines, intakes of fruit, veggies, fiber, folate and vitamin A (1). Meal prepping has been shown to be a successful way to maintain weight loss.

See www.bigtimeresults/eating-out-how-does-it-affect-your-wallet-and-your-waistline for a post with more information on eating out vs home meals.


The benefits of meal prepping are numerous and backed by research:

Eating meals at home is associated with improved diets. Meal planners have higher amounts of food variety which is associated with a greater intake of vitamins and minerals. Meal planners also have higher intakes of fruits, vegetables, and fish and less intake of starchy foods (1).

Meal planning is effective in saving time throughout the week! Meal planning has been shown to be a great time management tool.

Meal planning also correlated with a 5% lower risk of being overweight and obese in women and a lower risk of obesity in men (1).

To help yourself in your journey on the way to feeling and moving healthy, try preparing meals ahead of time and freezing them for your entire week!



Some fantastic ways to make nutritious meals when you don’t have a lot of time is with the crockpot! Just throw everything in before work and come home to a tasty meal.

Here are some nutrition packed crock pot recipes. ALWAYS consider adding fruits and/or veggies to your plate. Try to make your plate half fruits and veggies every time you eat.

Crockpot Meals

What about when you are rushed for time and don’t want to put a lot of effort into a dinner? Well instead of pulling out your phone to order takeout, try these simple recipes first!

FYI- most of the recipes from Dietitian Debbie’s site are crazy high in fiber- which we know helps us to stay fuller for longer.


1. Ducrot P, Méjean C, Aroumougame V, et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017;14(1):12. Published 2017 Feb 2. doi:10.1186/s12966-017-0461-7

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