Weight Loss Meal Prep (My 4 day plan for 1300 calories)

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Day 36-40 of my weight loss journal, for Bikini prep 2023

One thing I love about food delivery (even though I have only sampled some delivery services), is that the portion control is effortless.

It’s also what I love about meal prep. If I can mimic a meal delivery company, but just make it from scratch, why wouldn’t I! Meal delivery is so expensive and talk about packaging waste! Dang!

So, here’s my own version of meal delivery/food prep for the next few days. I’m hoping this stricter adherence will give my weight loss efforts a little boost.


I’m changing things up to make dieting a little easier on myself!

The changes:

  • I’m Getting my meals ready ahead of time to minimize the time I spend in the kitchen! The more I am in the kitchen, the more I graze on untracked food!
  • Instead of eating for variety, I’m eating the same meals 4 days in a row. (just temporarily)
  • I’m weighing everything for the prep containers, so I don’t weigh my food and then add a few extra spoonful’s (or ounces) because it looks so good! Haha.
meal prep for bikini prep weight loss

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So, with the prepped food, MyFitnessPal shows
1296 𝒄𝒂𝒍𝒐𝒓𝒊𝒆𝒔, 145 𝒈 𝒑𝒓𝒐𝒕𝒆𝒊𝒏, 93 𝒈 𝒄𝒂𝒓𝒃𝒔, 𝒂𝒏𝒅 35 𝒈 𝒇𝒂𝒕


1/2 cup oatmeal with 50 grams blueberries (and not pictured, liquid egg whites)

I’ll warm up the oatmeal and cook the eggs in the morning. I’m not sure how I feel about pre-cooked eggs, so I’m not even going to try that right now.


In each salad container, I used

  • 5 ounces chicken,
  • 50 g cucumbers,
  • 50 g carrots,
  • 2 cups lettuce, and
  • 2 tablespoons Bolthouse ranch dressing

I pre-portioned the dressing, because that’s another thing I usually “eyeball’. This way, no cheating for me.

meal prep lunch salads


1 cup nonfat plain Greek yogurt with 1 scoop CSE pumpkin protein powder. Plus sugar free Jello (the green container on the far right)

Another food I’m notorious for taking extra without weighing it- YOGURT!!


  • Sweet potato (or rice) 125 grams,
  • 150 grams veggies (I roasted all the veggies with 1 tablespoon olive oil), and
  • 6 ounces chicken breast
dinner prep for bodybuilding
Affiliate Link to these dinner containers here

Cooking the chicken

For my chicken, it’s been SOO tasty! I’ve been brining my chicken breasts *(details on brining here), and after 24 hours in the brine, I cook the chicken on a skillet. The sugar/salt on the heat really caramelizes the outside and keeps the inside so tender and juicy!!! Maybe I’ll do a video on this soon!

meal prep in the fridge for bodybuilding show
weight loss meal prep


  1. Hi Amy! Do you have a conversion chart for measurements? I live in USA and we measure in oz and lbs. I love what you are offering but because of measurements I find it a little difficult to follow. Otherwise, you offer a bunch of awesomeness! Thank you!

    1. Hi Robin! Thanks for following!
      I’m in the US. Born in California, and Have lived in Utah since 1991. LOL.
      But I’ve always weighed my fruits, veggies, and grains by the gram. Maybe it’s because that’s how we studied food in my nutrition classes at college…I don’t know! But if you’re weighing your food, you just have to toggle units from ounces to grams. Do you have a food scale?

  2. Hello Amy!
    I am about to embark on a journey (with your help) to get BACK to my desired goal weight/health. I have always been a physically active person, sports, hunting and working out. It is like a sleeping bear waiting to exit the den and become alive again after being dormant. After the loss of some family members and a total hysterectomy I have had some challenges and allowed my weight gain to surpass my “unacceptable range.” I told myself I would never get to this point again after the birth of my child. Well, here I am and ready to get it done. I know I can because I did get into a bikini when I was 46. I am now 54. I found you online surfing the internet, and I know with your professional knowledge, experience and guidance, I will be more determined mentally to make this journey a success. Thank you!

  3. I love your emails with recipes. Just one thing, could you add imperial measurements (grams to ounces)
    PS I bought your 1200 calorie beautiful weight loss book, I had it printed in full color, cost $30 yikes!
    No regrets😀

    1. Hi Sherry,Thank you so much for buying the plan! And YES! Printing it is kind of outrageous. I’m so sorry.
      I’ve been trying to add more grams, and I usually do for veggies! You’ll see more empirical measurements moving forward!
      Thanks againAmy

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