Advertising
Advertising

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

Advertising

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.

      Advertising

      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.

      Advertising

      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…

      Advertising

      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

      More by this author

      The Top Five Things People Worry About That Don’t Actually Matter For Weight Loss The 10 Easiest And Most Effective Tips For Weight Loss 10 Great Weight Loss Foods That Are Really Easy To Prep

      Trending in Fitness

      1 12 Best Back Strengthening Exercises to Relieve Lower Back Pain 2 11 Partner Yoga Poses for Couples to Build Intimacy 3 7 Best Weight Loss Supplements That Are Healthy and Effective 4 8 Beginner Yoga Tips for Just About Anyone 5 13 Most Common Muscle Building Mistakes to Avoid

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on March 13, 2019

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      Have you gotten into a rut before? Or are you in a rut right now?

      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

      1. Work on the small tasks.

      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

      2. Take a break from your work desk.

      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

      Advertising

      3. Upgrade yourself

      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

      4. Talk to a friend.

      Talk to someone and get your mind off work for a while.

      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

      5. Forget about trying to be perfect.

      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

      Advertising

      6. Paint a vision to work towards.

      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

      7. Read a book (or blog).

      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

      Check out the best selling books; those are generally packed with great wisdom.

      8. Have a quick nap.

      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

      Advertising

      9. Remember why you are doing this.

      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

      10. Find some competition.

      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

      11. Go exercise.

      Since you are not making headway at work, might as well spend the time shaping yourself up.

      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

      Advertising

      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

      12. Take a good break.

      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

      More Resources About Getting out of a Rut

      Featured photo credit: Joshua Earle via unsplash.com

      Read Next