Weight Loss Wednesday’s: Food Prep Part 2!

You can find part one HERE, which includes a handy list of items you should have on hand for your weekly food prep adventures, as well as some tips I’ve picked up along the way. Today’s post is all about making smart food choices, and what a meal should look like. There are three basic components to most meals:

  • Protein
  • Starch
  • Fruit/Veggie

Different diets have these in varying amounts, with some of the more extreme diets eliminating components altogether or severely limiting the amount of the component. While this may work for some, it doesn’t work for me so I do my best to stick to pretty standard serving sizes. But what the heck IS a “standard” serving size? According to most American restaurants, something like this:


My arteries went on strike just LOOKING at this. The reality is, dinner should look more like this:



An abundance of veggies dominating the plate, LEAN protein NOT dominating the plate, and a REASONABLE amount of rice, with some apples for dessert.

The recommended serving size for most lean meats is 3-4 ounces. That humongous steak pictured above? TWENTY OUNCES. So at best, that one steak is five times the recommended serving size. Not to mention it has a higher fat content than say a pork chop or piece of chicken. It can’t hold a candle to most fish in terms of fat content.

We usually do a cup of cooked rice, though google tells me a standard serving size is 195-200g of COOKED rice. This is where that food scale I mentioned in part ONE comes in handy šŸ˜‰

A standard serving of veggies is a bit more complicated since different veggies weigh different amounts and have different caloric values, so this is where your preferences come into play. If the last 30 something years have taught me anything its that if you don’t like something now, trying to force yourself to eat it is NOT going to lead to lasting weight loss in the future. You will end up driving to the liquor store at three am and eating doritos in the dark, trust me. I have found that roasting veggies I don’t usually like in a small amount of olive oil and seasoned with salt and pepper is much tastier than steaming or boiling, so don’t write off a bunch of veggies without trying this first.

I got a bit off track, but all this is important too, so we’ll pick back up with hopefully the final part next Wednesday!

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