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All right, so you have a fat loss goal you want to achieve this year. However, all the healthy meals you see, read about and watch on TV involve numerous ingredients and are way too time-consuming for your busy schedule. Did you know that you can achieve your healthy, weight loss diet goals while not sacrificing but a few minutes of your valuable time? It’s kind of crazy that you’re one simple change away from crushing your fat loss goals.

This one simple change kind of goes under the radar so I thought I better bring it front of mind.


I’m not talking food prep like cooking 30 meals on a Sunday for the entire week. I’m talking about real practical, quick food prep. If you simply brought two meals/snacks with you to the office every day before you left the house, your entire game would change. Don’t over complicate it. Here’s a few minimal time prep food ideas to get you started:

A protein shake & an apple: you could blend it at home or if you’re really in a rush, throw two scoops of protein powder into a dry shaker cup, throw on the lid, and put it in your bag or car. Then, when you need a healthy snack you have a solid 40 grams of lean muscle-building protein right next to you. Throw 8 ounces of water in and give it a good shake. It won’t taste as good as it does when it’s blended, but that’s 6-8 oz of vital nutrients you would otherwise be missing out on. Pair it with a nutritious apple of your choice and you’re all set.

 2-3 hard boiled eggs and a pear: There is nothing to hard boiled eggs but eggs and boiling water in a pot. If you don’t have the time, you don’t even need to hard boil the eggs yourself as they are sold in most grocery stores. A sweet, nutritious pear then completes the meal/snack.

Nuts/Seeds and raspberries: Almonds, pistachios, sunflower seeds are all great options. If you’re tracking macros you DEFINITELY need to weigh these if you are putting some in a sandwich bag. They have a lot of fat, though most of it is good fat, meaning they will easily increase your calorie count. Sunflower seeds are notorious for this.  Berries, any berries, are just such an awesome fruit. They have tons of antioxidants that will help keep your skin and body looking healthier and younger and they are super good if you are looking to minimize blood sugar spikes (especially important for fat loss and diabetics).

Leftover ground turkey, rice and veggie: Make a little extra the night before and put the desired portion in a small container dedicated for when you leave the house in the morning. Heat it up at work and save yourself from the crappy sandwich, wrap, or pizza you were going to eat on your lunch break. The turkey, rice (brown) and a vegetable or two offer a filling and nutritious complete meal.

Before you leave the house, throw two of these options into your bag with at least two bottles of water. Finish your water within the first three hours of being up.

This is super practical, quick food prep you could literally start doing TODAY with very little effort. If you don’t have these foods at home, your top priority needs to be to get to the store ASAP. Start now. You’ll probably be running around all weekend so having those two meals will be crucial.

You don’t need to slave away for hours in the kitchen to make delicious and healthy breakfasts, lunches and snacks for the office.

Exercise is an essential complement to healthy, quick food prep. At Anatomy 201, our boutique New Jersey fitness center is designed to give you the weight loss goals you’re looking for through group and individual training classes and nutrition program. If you think you don’t have time to lose weight, think again. Contact us today to learn about our New Jersey fitness studios or to get additional quick food prep ideas and recipes.