Transform Your Meal Prep: A Weight Loss Coach Shares Her 4-Day Meal Plan and Go-To Recipes After Losing 44 Pounds!

Bethany Dobson, a fat loss coach, transformed her life six years ago by shedding 44 pounds. Part of her success stems from her dedicated “Sunday Power Hour,” where she preps meals for the week ahead. This routine is essential for maintaining her high-protein diet, especially during busy days.

During her hour of meal prep, she creates tasty and healthy dishes. Dobson features recipes like shakshuka pots, baked oats, barbecue chicken loaf, and sweet chili chicken pasta salad in her meal prep.

Shopping List

Here’s what you’ll need:

• Protein:

  • Chicken breast (500 grams, raw)
  • Protein powder (60 grams)
  • 0% fat Greek yogurt (160 grams)
  • Feta cheese

• Fruits and Vegetables:

  • Corn (80 grams)

• Carbs:

  • Dark chocolate chips (50 grams)
• Other:
  • Milk (420 milliliters)
  • Pre-chopped garlic

Quick Recipes

1. Shakshuka Pots

• Serves: 4
• Start by sautéing onion, peppers, and garlic. Add sausage and tomatoes, then simmer. Top with boiled eggs and feta before serving.

2. Baked Oats

• Serves: 4
• Mash bananas and mix with oats and cocoa powder. Bake until firm, then top with Greek yogurt.

3. Barbecue Chicken Loaf

• Serves: 4
• Combine chicken with Greek yogurt and spices, bake until cooked through.

4. Sweet Chili Chicken Pasta Salad

• Serves: 4
• Mix cooked pasta, chicken, corn, and a yogurt-based dressing.

Meal Prep Steps

1. Prep: Preheat the oven and gather ingredients.
2. Cook: Start with the barbecue chicken and baked oats.
3. Assemble: While those cook, prepare the shakshuka mixture.
4. Finish Up: Assemble the pasta salad.

Research shows that meal prepping can save time and help with healthier eating. A survey by the American Journal of Preventive Medicine found that people who plan their meals are more likely to maintain a balanced diet.

Join the meal-prepping trend and discover how it can fit into your lifestyle!

For detailed recipes, you can read more on Business Insider.

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fat loss, Bethany Dobson, pasta salad, barbecue chicken, chicken breast, Greek yogurt, red pepper