Planning and prepping healthy meals ahead of time is a game changer for weight loss. No more scrambling during a busy week. You’ll have delicious proper food ready to grab. This prevents eating the wrong food when your hunger strikes back! Ditch the takeout and embrace homemade meals.

Homemade meals offer proper nutrition and empower you to control ingredients. Portion control is key for weight loss and home cooking allows you to get familiar with healthy serving sizes. Ingredient labels offer guidance. I encourage you to read the ingredients of everything you purchase. Avoid: Highly Refined Wheat/Flour/Sugar/Packaged/Boxed/Processed/Multi-Ingredient Foods. These foods INCREASE insulin resistance patterns and chronic inflammation, contribute to liver dysfunction, fatty liver, metabolic issues…and ultimately make you SICK AND FAT!

Meal planning is also a time saver in disguise. Once you prep for the week, you’ll have more on time on your hands and be less likely to grab unhealthy options when hunger strikes. It’s a win-win for your waistline and your busy schedule.

The first rule is about the kitchen easy: “Eat What God Put on This Earth”. Another words, eat foods that come from the ground, pulled off the vine, or foods that are hunted and gathered. These are the foods our body was meant to consume. Eat proteins from meats, fish, poultry, and eggs. Choose “full fat foods” like eggs, fish, avocado, and olive oil. This is the “food foundation” for success. These foods help you reclaim your natural energy balance, eliminate rebound hunger, and help produce a slimmer body. Also, the most important food to consume is water. We need water to survive and to help with food digestion and movement through our gut.


6 Benefits of Meal Prepping

  • Save time and money
  • Eat healthier and eliminate impulsive food choices
  • Portion control
  • Weight management
  • Reduced food waste
  • Improve emotional Wellness


3 strategies for successful meal preparation

  • Make a grocery list
  • Plan your meals
  • Make several meals for the week


Conquer weight loss with the power of meal prep! First, plan your meals. Consider your budget, favorite flavors, and most importantly, your weight loss goals. Find recipes that incorporate proteins, fruits, vegetables and natural fats. Once you have a plan, build your grocery list, portion out your meals for the week, and get cooking. Freeze any meal you won’t eat in a day or so. Don’t forget to invest in plenty of single serving containers for easy grabbing and portion control.


Budget friendly meal planning ideas:

Breakfast: cottage cheese, eggs of any style, plant-based protein shakes, whole fruits and plenty of water in the morning and throughout the day.

Lunch and Dinner: stir fry chicken, stuffed peppers, sheet pan chicken and sausage, Mediterranean turkey bowls.


For over 20 years Dr. Fortino has earned his reputation as the Philadelphia areas Premier Diet Doctor. His Philadelphia and South Jersey weight loss offices have become the “go to destination” for people looking for safe and effective medically supervised weight loss problems. It’s easy to get started. Call our Philadelphia office @ 215.336.8000, or our New Jersey weight loss office @ 856.318.4100.