Meal Prep Made Simple for Busy Women

Proverbs 31:15 says, “She gets up while it is still night; she provides food for her family.”

A few benefits of meal prep include:

• Consistency: You’re more likely to stick to healthy choices.
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• Reduced stress: No scrambling for meals last minute.
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• Better energy: Properly fueled meals support your workouts and daily routines.

These 5 steps will help you this week

1. Plan 3–4 Meals for the Week Write down breakfast, lunch, dinner, and snacks.
   • Pick meals with repeatable ingredients to save time and reduce waste.
     
     
     
2. Batch Cook Proteins and Grains Roast a tray of chicken or bake a sheet of fish.
   • Cook a big batch of rice, quinoa, or oats.
     
     
     
3. Prep Veggies and Snacks Chop vegetables ahead of time.
   • Portion fruits, nuts, or hummus into small containers for quick grab-and-go options.
     
     
     
4. Use Simple Containers Portion meals into reusable containers for quick access.
   
   
   • Label containers with dates if you prep multiple days ahead.
     
     
     
5. Include Scripture or Prayer in Prep
   
   
   • Take a moment while prepping to thank God for the food and ask Him to guide your choices.
     
     
     
   • This makes meal prep not just practical, but spiritually enriching.
     
     
     

Example: A weekly prep might look like:

• Breakfast: Overnight oats or Greek yogurt parfait
  
  
  
• Lunch: Grilled chicken, roasted veggies, and quinoa
  
  
  
• Snack: Apple slices with almond butter or a handful of nuts
  
  

 “Lord, thank You for the gift of food and the ability to prepare it with intention. Help us to use these small acts of meal prep to honor You, care for our bodies, and reduce stress. May each meal we prepare and eat strengthen us physically, emotionally, and spiritually. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Transcript

Good morning, sweet sister.

Welcome back.

Okay, so today we are diving into something that can feel very confusing, but is actually very simple once you break it down.

Macronutrients.

The three main macronutrients that we always talk about are carbs, protein, and fat, and how they can help you feel energized, strong, healthy, and help you reach those weight loss goals.

So let's start with a little bit of truth this morning.

Our bodies are temples of the Holy Spirit.

1 Corinthians 6 19 says, Don't you realize that your body is a temple of the Holy Spirit within you?

Eating well is not a diet choice.

It's actually an act of worship and showing God that we can steward the gift of this body.

Listen, macros are not about restriction or rigid rules.

They're about balance, energy, and honoring God with the food you eat.

So let's dive in.

Are you sick of trying diet after diet and not losing weight?

Are you tired of doubting your ability to actually lose weight in a healthy way?

Do you wish you could find a laid out for you plan that will help you stay accountable to your goals?

Hey, friends, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach.

I gained 100 pounds in my late 20s and struggled for years to get it off.

So grab your pre-workout and let's chat.

Being overweight is hard.

Knowing what to do is overwhelming.

Trust me, I know.

I gained 100 pounds.

It is not easy to lose weight, but it is easy to take a step to do the next right thing through the work of the Holy Spirit.

That's why I created the Biblical Weight Loss Framework.

This five-step proven framework will help you heal unhealthy mindsets, learn how to set goals with God, break the fads of diet culture, help with meal planning, macros, which we're going to talk about today, and create a fitness plan for you.

But that's not until the fourth or fifth step.

The first probably 60 days of this program, we are going to work on the mindsets that are keeping you from losing the weight that you desire.

Join the framework.

You can find the link in the show notes below or go to herweightlossmindset.com/framework.

Okay, so let's break down macros.

I know we've been talking about this a lot lately, but I think it is so important to continue to talk about.

So protein, build and repair muscles.

Protein is what keeps you full and supports your overall strength.

Protein sources that I like to eat are eggs, chicken, fish, Greek yogurt, beans.

You can throw some lentils in there.

And then carbohydrates.

Carbohydrates get a bad rap, but healthy whole carbs give you energy to fuel your day and your workouts.

Healthy carbs comes from whole grains, fruits and veggies, legumes.

Listen, these are essential to having the energy that you need throughout the day.

They are not the enemy.

The third macro we are going to talk about today are healthy fats.

Your healthy fats support hormones, your brain function, and your heart health.

Think nuts, seeds, avocados, olive oil, fatty fish, your nut butters.

These all fit in to the category of healthy fats.

Tracking macros can seem overwhelming, but it doesn't have to be.

Start simple.

Aim to include a protein, a carb, and a fat in every meal.

Over time, you are naturally going to balance your plate and feel a lot more energetic.

So think about 25 to 30 grams of protein per meal.

That can look like three to four scrambled eggs every morning with a couple cups of spinach.

Think of a protein as grilled chicken breast.

Think of a carbohydrate as quinoa and roasted vegetables.

Or I like to eat a couple pieces of whole grain toast in the morning with a couple teaspoons of butter.

Fat also includes avocado or a drizzle of olive oil.

It's going to take some time, but it doesn't have to be overwhelming.

Fueling your body in a way that gives you energy for your day will strengthen you for the workouts and the routines that we're going to cover later this month.

So here are five ways to get started ASAP.

The first one, start light.

Pick one meal per day to balance your protein, carbs, and fats.

You won't feel like you have to overhaul everything at once.

All or nothing does not work.

One seemingly small choice at a time is what builds to lasting, sustainable weight loss results.

The second step is use visuals.

A plate method works well.

So think of half of your plate as vegetables, a quarter of your plate as protein, and a quarter carbs, plus a small healthy fat.

Aim for your healthy fats about a quarter cup a day, unless it's a nut butter.

You want to stick to a couple teaspoons.

The third step, prep ahead.

You want to batch cook your proteins and grains for quick, balanced meals.

I will throw sheet pan veggies and chicken in the oven or your fish.

Prep ahead.

Batch cooking will help you make healthy choices when it's the end of the day and you're starving and you don't want to run through the drive-thru.

The fourth step, track without obsession.

Even jotting down what you eat for one to two days can help you understand the patterns that you're making.

And the fifth step, the most important one, includes scripture.

Thank God before meals and ask Him to guide your choices.

Now remember, macros are tools, not rules.

Don't get stuck in perfectionism.

Trust me, I've been there.

This is an idol that I've created in my life and we don't want that.

God loves your faithfulness and intentionality more than strict adherence to your numbers or nailing your macros every day.

So I want you to think about a couple questions this week.

How can I add more protein, carbs, or healthy fats into my meals?

Which simple swap could help me feel more energized in my meals this week?

And how can I use food as a way to honor God rather than a source of guilt or comfort?

Heavenly Father, thank you for the gift of food and taste buds and the strength to care for our bodies.

Help us to make choices that honor you and give us energy and vitality.

Guide our meals, Lord.

Guide our movement and our daily routines so that we glorify you with every step.

Amen.

Hey sis, I hope you enjoyed today's episode.

If so, would you take 30 seconds and share it with a friend?

Also please leave a quick review for the show on Apple Podcasts.

It lights me up to know this podcast is helping you.

Okay, it's time to go make a protein shake and get my sweat on.

No more standing in the kitchen waiting for motivation to appear.

I will meet you back here for another episode.

God bless.