My beginner’s guide to meal prepping and portion sizes for women

One of the most important things that you need to understand if you want to burn fat is that you have to control your portions – but this doesn’t mean you have to eat a small block of cheese and a cracker for dinner.

You just have to be in the know about what counts as a portion size and which foods you can eat more of while still staying under your daily calorie limit. This is where my experience of meal prepping will help you…

For women starting out, here’s my profile which should help give you a rough guide:

Weight: 150lbs
Height: 5ft 6inch
Activity level: 45 mins of exercise 4-5 times per week
Daily calorie intake to lose fat: 1,350

So this is me, but you can use this pretty accurate online calorie calculator to find out how many calories you need to eat to lose fat (or lose weight as it is commonly said).

To make sure you can easily stick to your calorie intake it is vital that you take some time each night to meal prep for the next day, especially if you have a busy job which normally sees you picking at convenient junk food.

Don't go too crazy!
Don’t go too crazy!

Once you know your portion sizes you can create some snacks and meals ahead of time. Normally packages tell you on the front of them how much the potion size is of that particular product (e.g. one portion of any fruit and veg is 80g, a portion of Total 0% Greek Yogurt is 100g, a portion of porridge is 30g and so on). So before you do anything you should buy some electronic scales! I got mine for £6.99 from Argos which is a bargain because they are so trustworthy and are still going strong. Mechanical scales just aren’t accurate enough for the job we need.

With my own calorie limit in mind I make sure each of my three meals per day are between 250 and 350 calories and then I can split the remaining calories into about three snacks.

If you love having bigger portions but don’t want to compromise on calories, fruit and veg are saviours! You can have lots of certain water saturated fruits like strawberries, raspberries, blueberries and melon as well as veg like aubergine, courgette, cucumber and lettuce, just in one meal or snack.

A selection of fruit on a weighing scale

If you don’t have the My Fitness Pal app you definitely need to get it now. It’s absolutely crucial in your health journey and is the only way you’ll be able to accurately count your calories. So when you weigh out your food you input it into My Fitness Pal and it will show you how many calories are in it. This means you can easily add up your portions of food to create a meal of 250 to 350 cals.

I will publish a list this week of some of the meals and snacks I consume on my daily 1,350 limit so that you can see that you can eat quite a lot as long as you eat the right things 🙂

Leave any questions below and I’ll happily answer them!



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