How to Lose Weight and Eat Healthy without Meal Prepping

A few months ago I decided to completely change my lifestyle. I focused on working out more consistently but most importantly, I truly focused on changing my eating habits which is why I know that my results are sustainable. The 21 Day Fix really helped me get a handle on my eating habits and to really see how poorly I was eating in the first place. You can learn more about my experience by reading my post on the 21 Day Fix and for more information on getting started on your own lifestyle change journey, you can fill out this survey.

I’ve gotten a lot of questions about what I eat in a day and a lot of people share their concerns with meal prepping in order to lose weight. I’m going to be completely honest here, I do not meal prep. There is absolutely nothing wrong with meal prepping and I think it’s great when people have the actual time to do it but the last thing I want to be doing on Sunday’s is cooking my meals for the week. I’m also just super lazy when it comes to cooking most of the time. So I figured I would share an in depth look at what I typically eat throughout the day! These items are all SUPER easy to make no matter whether you’re in a college dorm room or have a full kitchen at your disposal for every meal.

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Breakfast, as they say, is the most important meal of the day but it can also be the most difficult for me to eat because I’m usually busting my butt trying to get out of the door for work. That being said, breakfast is the easiest meal of the day for me to talk myself into cheating on. I drive by approximately three Dunkin Donuts and two McDonald’s on the way to work so you can see how easy the temptation is. I mean, don’t get me wrong. If your girl wants a bagel with cream cheese, she’s gonna get one. Anyways, I typically wait until I’m actually at work to eat my breakfast. This usually happens between 8:30 and 9:00 depending on how crazy the morning is going. Pretty much all I have access to at work for making food is a microwave, mini fridge, and a toaster oven so here are some of my go-to’s for quick, healthy breakfast options.


The first thing I have most days is my Shakeology. I typically have it right after I work out and before breakfast so I guess you could consider it a snack. I seriously believe that using Shakeology has made a total difference in my weight loss and lifestyle change because of the nutrient dense formula. Forget what you’ve heard about them because they’re not just protein shakes. I love blending mine with ice and coffee for a post morning workout treat!

Turkey Bacon

Turkey bacon is a gift from the food gods, let’s be honest. I have turkey bacon probably every single day. It’s so easy to make in the microwave and it’s super quick. Plus, it tastes like it’s bad for you which makes it even better. I have it in the breakfast category because that’s when I typically eat it but turkey bacon is also great on salads for lunch or dinner.

Plain Greek Yogurt

If I’m not feeling turkey bacon or I just don’t have much of an appetite, I’ll typically go for greek yogurt. I try to stay away from the fruit or flavored kind and prefer to add my own toppings. Typical toppings for me include frozen blueberries, granola, and honey or Agave. Greek yogurt also makes for a great snack.

Whole Grain Toast

My typical breakfast is always going to be two slices of turkey bacon, a slice of toast, and some frozen blueberries. It doesn’t sound like much but I promise it’s super filling.


Lunch is another difficult one for me because I’m stuck at work and sometimes you just need to get out of the office. Where I work, there’s not a great place for me to just go and eat my lunch if I bring it so most of the time I’m eating lunch at my desk. The key to staying on track with healthy and nutritional lunches is to prepare ahead of time or to make sure you have foods on hand that are nutritional. Some of my go-to’s for lunch options include:


Bagged salad, specifically, is super easy for lunch. Typically I will stock up on bagged salads at the beginning of the week and have them to eat until Wednesday when I’ll make a second trip to the grocery store. This ensures that your salads don’t go bad throughout the week because there’s nothing worse than getting to your lunch break and realizing that you have to go out because your salad is no longer good. If I have to go out for lunch, I’ll typically go to subway and also get a salad.

Rotisserie Chicken

Like I said, the number one thing I hear people say time and time again when I talk to them about eating healthy is “I don’t have time to meal prep.” Buying rotisserie chickens is the number one way to get around meal prepping. Actually, at my grocery store you can even buy it pre-pulled off of the bones which cuts out even more of the prep work. I buy at least one of these per week because I use them for so many different things. From salads to easy chicken tacos, you will thank yourself by having one of these on hand for the week. Plus, they just taste really good.

Panera Soups

As it’s gotten colder, and I’ve gotten lazier, I’ve been grabbing these Panera soups more and more lately. I typically go for the Chicken Tortilla soup or the Turkey Sausage and Kale soups because they’re a good combination of protein and vegetables.


Ah dinner, my arch rival when it come to food. Dramatic? Maybe, but sometimes it really honestly feels like it. Before my lifestyle change, I sometimes just didn’t eat dinner. That sounds awful but in the evenings I find that I don’t really get much of an appetite. Now that I’ve been working on my diet, I’m much more cognizant of how much I’m eating on a daily basis. I don’t eat if I’m truly not hungry but I try to make sure I’m eating dinner most nights.

Ground Turkey or Turkey Burgers

Turkey is super healthy for you but it’s also so easy to make. I love having all kinds of turkey products on hand for dinner especially because I know it’s really only going to take me 15 minutes to make dinner. I typically season both with Himalayan sea salt, garlic powder, and onion powder and call it a day.

Steamable Vegetables

Y’all, whoever invented the steamable veggie bags is my hero. Seriously. I have one of these almost every day because they’re so easy to make. Just pop them in the microwave while you’re turkey burger is on the oven and boom! You’ve got an easy, healthy dinner in no time!