couplecooking.jpeg (image_k1ZffyG.webp)Meal prep doesn’t have to be elaborate, complicated or time-consuming. In fact, it can actually free up a lot of time and make your day-to-day life easier. Follow these 8 tips for efficient meal prepping and ease your way into better health:

1. Plan Your Meals, Then Shop For Food, Then Cook

Write down all the recipes you want to cook that will last you the next seven days. Try not to get overly ambitious in your first week. It’s best to start with 2 or 3 recipes so you don’t get overwhelmed. 

2. Cook Multiple Dishes At Once

You can cook chicken in a skillet while roasting vegetables in the oven. Meal prep is all about time-efficiency, so aim to save yourself as much time in the kitchen as possible. 

3. Use Mason Jars

Mason jars are a meal preppers best friend. They are one of the most practical ways to store and transport food because they are inexpensive, microwave-safe (just remove the lid first), and great for salads. When assembling a salad, be sure to put the dressing on the bottom and leaves at the top to avoid sogginess. 

4. Take Vitamin B12a

Vitamin B12a (commonly known as ‘the energy vitamin’) delivers an energy boost and aids in the metabolism of fats and carbohydrates. B12 injections offer faster and more powerful results than B12 pills, and are an especially great option for vegetarians and older adults. 

5. Load Up On Veggies

Vegetables should make up 1/3 to 1/2 of your meal. The vitamins, minerals and fiber will help to control your appetite and keep your metabolism working at a healthy speed. 

6. Meat Eaters Should Select Lean Proteins 

Chicken, grass-fed beef, fish, and tofu are all lean proteins that keep us feeling full and satisfied long after a meal, without adding much in the way of saturated fat or calories. Lean protein also supports muscle building!

7. Whole Grains Are Better Than Starch

Quinoa, whole grain pasta, farro, and brown rice are great bases for lunch and dinner because they pair well with virtually any kind of meat or vegetable. Peas, beans and lentils are also a terrific source of iron and are rich in fiber. Keep your portions of starch (like pasta and potatoes) to one third or less with every meal. 

8. A Little Oil Goes A Long Way

Before you start sauteing your meal, remember to use cooking oils in small amounts. Healthy, omega-3 fats found in olive and avocado oil are great, but you don’t need more than a tablespoon.   

9. Cut Back On High-Calorie Toppings

After cooking a healthy meal, we are often tempted to be liberal with the application of salt, cheese, and high-sugar salad dressings. Although they’re tasty, they add calories very quickly. Opt for more natural and low-calorie toppings instead, like: 

  • Fresh herbs
  • Spices
  • Citrus juice
  • Salsa
  • Garlic
  • Nutritional yeast
  • Kimchi

10. Enter A Program That Will Curb Your Cravings

Most of us crave unhealthy foods when we’re stuck at home. That’s why joining a medically-supervised weight loss program that provides appetite suppressants, fat burners, and energy boosters is a fail-proof way to achieve your goals. The Right Weight Center Program treats patients with a body mass index (BMI) equal to or above 25. Our physicians customize exercise regimens for each patient, and supply lipotropics (alongside other products) that suppress the absorption of fat and carbohydrates in the body. 


Right Weight Center is happily accepting new patients starting June 1st. We remain open by appointment only.  Our personalized programs are designed to help you reach your goals in a supportive, physician-directed environment. In addition to four different weight loss plans, we offer fat-burning boosters to help you lose or maintain your current weight. If you’d like to schedule a virtual visit, please call 301-345-7885. It’s time to get in shape the safe way!