If you’re like most busy adults, you don’t have time to spend hours in the kitchen prepping elaborate meals. But here’s the truth: you don’t need to meal prep for hours to lose weight and burn fat—you just need a simple, realistic plan that works for your lifestyle.
At CrossFit Alabaster, we help people like you lose weight and feel amazing without complicated diets. That’s why we put together this easy 20-minute meal prep strategy—so you can eat well, stay on track, and get results without stress.
Why Meal Prep Matters for Fat Loss
Most people struggle with nutrition because they:
❌ Grab whatever is convenient (which is usually unhealthy)
❌ Wait until they’re starving, then overeat
❌ Feel overwhelmed by complicated meal prep plans
The good news? Meal prepping doesn’t have to take hours or be complicated. By prepping just a few basics, you’ll always have healthy options ready—making it way easier to stay consistent and reach your goals.
The 20-Minute Meal Prep Plan
You don’t need to prep full meals in advance—just focus on the basics that make healthy eating effortless. Set aside 20 minutes, once or twice a week, and follow these steps:
Step 1: Choose Your Protein (5 minutes)
Protein helps keep you full, boosts metabolism, and supports fat loss. Cook one or two of the following in bulk:
✔ Chicken breast or thighs – Baked, grilled, or shredded
✔ Lean ground beef or turkey – Great for quick meals
✔ Eggs – Hard-boiled for an easy grab-and-go option
✔ Salmon or shrimp – Quick to cook and packed with nutrients
Step 2: Prep Some Easy Veggies (5 minutes)
Veggies add volume to your meals, keeping you full without extra calories. Try these easy prep methods:
✔ Roast in the oven – Toss broccoli, bell peppers, or zucchini in olive oil and bake at 400°F for 15 minutes
✔ Chop raw for snacks – Carrot sticks, cucumbers, and bell peppers make quick grab-and-go options
✔ Use frozen veggies – No prep needed—just heat and eat!
Step 3: Add a Smart Carb (5 minutes)
Carbs aren’t the enemy! Choosing the right carbs helps fuel your workouts and keep cravings in check. Prep one of these:
✔ Quinoa or brown rice – Cook in bulk and store in the fridge
✔ Sweet potatoes – Roast or microwave for a quick side
✔ Oats – Overnight oats are an easy, healthy breakfast option
Step 4: Keep Healthy Snacks Ready (5 minutes)
Having nutritious snacks on hand keeps you from reaching for junk food. Stock up on:
✔ Greek yogurt or cottage cheese
✔ Pre-portioned nuts (almonds, cashews, walnuts)
✔ Hummus and veggies
✔ Protein shakes or bars for on-the-go
How to Put It All Together
Once you have these basics prepped, mixing and matching meals is super easy. Here are a few quick combos:
🥗 Lunch: Grilled chicken + roasted veggies + quinoa
🍳 Breakfast: Scrambled eggs + oats + berries
🥙 Dinner: Ground turkey + sautéed spinach + sweet potatoes
No calorie counting, no stress—just simple, balanced meals that help you burn fat and build a stronger, leaner body.
Want More Simple Nutrition Tips?
At CrossFit Alabaster, we know that fat loss isn’t just about workouts—it’s about making small, sustainable changes to your lifestyle. If you’re ready to take the guesswork out of fitness and finally get results, we’re here to help!
📲 Click the link below to book your free intro session and start seeing results today!
The 20-Minute Meal Prep Plan for Fat Loss Success
