Healthy Meal-Prep Hacks For Weight Loss

Dieting is so 1980’s. Today, it’s all about creating long-term, sustainable and healthy habits that ensure our daily food choices nourish our bodies in the best way possible. Not only will you feel more energetic and have better mental clarity, but by creating healthy eating habits you’ll see better results in the gym. Here are our top, healthy meal prep hacks to get started:

Cut back on the carbs

Carbs are not the enemy and for sure, you can enjoy them from time to time. But, refined carbs can contain excess calories and sugar which can lead to weight gain and health implications. So, here are some easy swaps to keep in mind. 

  • Swap bread for wholegrain wraps

Most wraps have less total carbohydrates than two slices of bread. When choosing a wrap, aim for a high fibre and wholegrain option (preferably 6g of fibre per 100g) to help keep you full between meals.

  • Swap pasta and white rice with zoodles and cauliflower rice

Zoodles and cauliflower rice are an incredibly good substitute for pasta and white rice. If you’re not quite ready to make this switch, you could try ‘half and half’. This way, you’ll be enjoying food you love while cutting down on your carbohydrate intake by 50%.

Choose low sugar fruits

Fruits have many nutrients to offer. In fact, many low sugar fruits such as berries, kiwi fruit and citrus fruits, are commonly listed as ‘superfoods’ for their high antioxidant and vitamin C content. Consider reducing your intake of high sugar fruits, such as bananas and mango or reducing your portion size to a ‘half serves’ if you’re wanting to lose weight or cut down on sugar.

Reduce your total fat intake

Fat is the most energy dense nutrient, offering double the number of calories per gram than carbohydrates and proteins. So, making small reductions will help with weight loss and managing overall health. Here are a few ways to reduce your total fat intake:

  • Use yoghurt instead of coconut milk

Coconut, once an exotic ingredient, has now become a household staple. However, many people aren’t aware coconut milk is quite high in saturated fat. In fact, an average serve of coconut milk (100ml) has more saturated fat than four slices of full fat cheese! We suggest cooking your curry with spices, and adding a dollop of natural yoghurt once you’ve served your meal as a healthier alternative. 

  • Try a different cheese

We wouldn’t dare deny you the pleasure, but a simple change in cheese variety may help cut your fat intake. If you love feta then try swapping it out for protein-rich cottage cheese. If you love cheddar, try parmesan. If you love a pan-fried cheese (like halloumi) try using Indian paneer cheese which would cut your total fat intake by 50%.

Control your nut and avocado portions

Nuts and avocado are chock-full of healthy fats but also incredibly energy dense. For small nuts, such as almonds and cashews, keep your servings to 15 nuts. Limit your portion size of large nuts, such as macadamias and walnuts, to 8 nuts. As for avocado, we suggest only ¼ per serve, far less than what you might find at a café.

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