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10 Great Weight Loss Foods That Are Really Easy To Prep

10 Great Weight Loss Foods That Are Really Easy To Prep

A good enough diet that’s realistically easy enough to stick to is 100% better than a theoretically perfect diet that’s unrealistic and won’t be stuck to.

Part of being realistic means being honest about which dietary logistics bother you the most. For me? One of those is cooking. I hate cooking. I hate cleaning up after cooking even more. If I had to slave away in the kitchen for hours a day to make my diet work I’d surely give up in a matter of weeks.

A lot of people think they have to become a sous chef if they want to eat healthy. But this isn’t true — healthy eating and easy eating are not mutually exclusive. In fact, on the tail end of my weight loss journey, I never ate anything that took more than 5 minutes to prep in the kitchen.

I’m going to share with you my top 10 weight loss foods that are also really easy to prep.

1. Eggs and Egg Whites

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fried eggs and whites

    Eggs are arguably the best source of nutritious protein you can find, and prep wise they’re about as easy as it gets. I like to add liquid egg whites to the mix to up the protein ratio. Just throw a little butter in a skillet and fry them up, or scramble them, it doesn’t matter. You can chop up some produce like tomatoes or avocado and dump it in the mix to add some flavor.

    2. Smoothies

    smoothie

      Smoothies are a godsend for people looking to get more plant based nutrition. But lets get real: prepping, cooking, and chewing through boring vegetables is a hassle. Instead, you can get a high powered blender (Vitamix and Blendtec are the best on the market) and concoct an infinitely wide array of nutritious smoothies. My personal favorite? A homemade blended v8.

      • 1 medium tomato
      • 1 medium carrot
      • ½ beet (peeling optional)
      • 1 cup/handful parsley
      • 1 thumb sized hunk of ginger
      • ¼ lemon, peeled
      • 1 medium stalk of celery and/or 1 cup/handful of spinach

      You get nearly a pound of vegetables in you that will keep you full for hours, and it’s only ~150 calories.

      3. Canned Salmon

      If you’re not a cooker, getting enough protein is always a challenge. One of the best ways to meet your protein requirements is with canned fish — No kitchen prep required. Add some lemon juice, salt, pepper, and a tbsp of olive oil to give it some texture and flavor. Or try throwing in some hummus and chopped celery or peppers.

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      4. Asparagus

      Asparagus is a choice green vegetable for fitness models because it’s nutritious as well as slightly diuretic to help your kidneys flush out the system. It’s also stupidly easy to prep. Just brush a bunch in olive oil and throw it in a toaster oven for ~10 minutes or fry it on a skillet.

      5. Cruciferous Medley

      Cruciferous vegetables like broccoli are the stereotypical king of weight loss foods for a good reason: They are highly nutritious, highly filling, and very low in sugar and overall calories. You can make a decent tasting medley very easily. Just throw a bunch of broccoli, cauliflower, and brussel sprouts into a bowl and mix with salt, pepper, lemon juice, olive oil, garlic powder, and onion powder, then bake it in the oven on a tray for ~15 minutes. Super easy.

      6. Greek Yogurt

      It’s become one of the most popular go to snacks because it’s low calorie, high protein, and very filling. Casein based dairy protein takes a long time to digest and keeps people full for hours.

      7. Cottage Cheese

      If you need to up your protein intake, then cottage cheese is even more superior to greek yogurt, and has the same filling effects. Add some chopped strawberries or blueberries to give it some flavor if you wish.

      8. Crockpot Chicken Breast

      Chicken is the proverbial staple of bodybuilders — it’s cheap, filling, high protein, and low calorie. The problem? A plain, flavorless, rubbery broiled chicken breast might be the most depressing thing to eat on this planet.

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      However, making decent tasting and tender chicken breast is very easy with a crock pot. You literally just stack in 4 or so breasts, season with some salt and pepper, and put it on high for 2.5-3 hours. You don’t need to marinate or anything like that, because the chicken will simmer in it’s own juice and come out very tender.

      With less than 5 minutes of work, you can have a few days worth of chicken breast ready to go at all times.

      9. Coffee or Tea

      Most fat loss supplements are garbage marketing gimmicks, but one exception is America’s drug of choice: caffeine. Caffeine has been scientifically shown to curb hunger.

      What I do is drink caffeine in small even doses throughout the morning and early afternoon. I mix ~4oz of coffee with hot water and have 3 or 4 of those drinks between ~8am and 2pm. If I stop by then I’ll have no problem falling asleep on time.

      If you’re caffeine sensitive, try green tea or mint tea instead. Or, one of my favorites, ginger tea. Any of those will help curb hunger and help you with your daily water requirement to, which leads me to…

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      10. Water

      I had to include this because it always needs to be reiterated: Drinking enough water on a diet (and in general) is absolutely crucial. The thirst and hunger mechanisms are often confused with one another. Many people who feel hungry are actually thirsty, which makes sense because most animals get a significant portion of their water requirement from the food they eat.

      Depending on your climate, a good starting point is to try and drink at least half your body weight in ounces per day. Also be sure you’re getting enough electrolytes with salts or alkaline based plant foods.

      Conclusion

      At the end of the day, the weight loss battle stems on burning more calories than you consume over time, one way or another. Thus, the best strategy for most people is to focus on eating highly filling low calorie foods like the ten suggestions above.

      But… It’s also important to be honest with yourself about what you’re actually willing to do. For me, slaving away in the kitchen daily is not one of them. That’s why I focus on viable food choices that require little to no kitchen prep.

      Featured photo credit: cyclonebill/Vagtel-spejlæg via commons.wikimedia.org

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      Pete Anthony

      Pete is a health and fitness specialist. He helps people achieve their health and fitness goals with the least amount of effort possible.

      10 Weight Loss Tips to Help You Lose Weight the Easy Way The Top Five Things People Worry About That Don’t Actually Matter For Weight Loss 10 Great Weight Loss Foods That Are Really Easy To Prep

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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

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