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

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