Last Updated on November 7, 2022 by
Are you looking to lose weight but don’t know what to eat? Meal Prep for Weight Loss Women is a healthy, convenient and delicious way of eating that can help you lose weight by following the 3 steps below: 1. Get a meal plan and prepare your meals in advance 2. Prep your meal to go and take with you to work or school 3. Freeze your meals Yummy Burritos for Meal Prep (Video) I want to share this video Recipe with you where I show you how easy it is to make Yummy Burritos for your delicious Lean Body meal prep plan! This recipe is super healthy and has only 194 calories per burrito! You will LOVE these delicious burritos! – ChefTrainer David
Meal prep for weight loss women – A fallback for busy schedules If you’re looking for a way to lose weight, meal prepping could be the answer. Investigated by researchers at the University of South Australia, people who made food on a regular basis (as opposed to cooking as the need arose) lost more weight. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Prep For Weight Loss Women, make sure you read this article.
Meal Prep For Weight Loss Women
Each day is based on roughly 1400 calories – but you can easily adjust the calories per day to suit your needs. At the end of this video I will show you how you can tweak the eating plan to give you anywhere from 1200 calories to 1600 calories per day or more – based on your specific calorie needs to lose weight.
Each meal will be roughly 400 calories each, and each snack will be roughly 200 calories each – and I’ve specifically created these meals and recipes to be lower in calories – but to still be filling, and to give good sustained energy. These recipes all are balanced with good whole carbs, good protein and healthy fats – as it’s important to eat all of the food groups to lose weight in a healthy way.
These recipes are all very simple, and I’ll talk you through every single one as we go (watch the video to make the meal prep with me). We’ll be making 2 different dinner options, 2 lunch options, and a couple different variations and options for the breakfasts and snacks.
But feel free to just make multiple servings of one or two of the recipes if you’d prefer to do that.
I will also make sure to mention a plant-based alternative that you can use, for any food items that is not plant-based (in the video) – just in case you are plant-based. But many of these recipes are already plant-based.
Complete with 4 full weeks of healthy meal plans and recipes to help you save time & lose weight – without calorie counting!
*This is a weight-loss meal plan designed for women – specifically women who are trying to lose weight. (Men or children will need to eat more to lose weight in a healthy way.)
BEFORE WE START
To get started, you’ll need some containers to store your meals in. You will need 14 containers for all of your lunch and dinner meals, if you’ll be eating at home then you can use covered bowls or other dishes. You will also need 4 small mason jars, you can also use covered mugs or glasses. And you will need some reusable ziplock bags or other small containers for snacks and additional items.
Because we want to prep 7 full days of meals in just one hour, we need to start prepping and cooking the foods that take the longest to cook. So we will work in that order, and at the end we will see all of the meals come together! Make sure that you’ve preheated your oven to 180 C/ 360 F before you begin.
FREE 3 DAY EATING PLAN
To give you an example of what a balanced weight-loss diet can look like, I’m currently giving my 3 day eating plan away for FREE – But won’t always be. Make sure you grab a copy!
HOW TO USE THIS MEAL PREP
You can choose either one of the overnight oats, or the smoothies for each morning – what’s great is that each morning we have a completely different breakfast recipe. Your overnight oats are good to go – you can literally eat them out of the jar with a spoon, or serve them in a bowl. Whatever you like, and the smoothies are all ready and prepped – you just need to throw the prepped smoothie into a blender with 1/2 to 3/4 cup of water, Or as needed and you’re good to go (and you can have the raw nuts on the side).
Then for lunch, you’ve got the option of the egg and brown rice salad, or the quinoa and chickpea salad. Or your plant-based alternative (watch video for more details on the plant-based alternatives).
For your snacks, you’ve got a different fruit and nut combo that you can pick for each day (or another 200 calorie snack of your choice).
And then for dinner, you’e got the chicken, quinoa and vegetable dinner, or the salmon, roast potato and vegetable dinner (or your plant-based alternative, watch video for details).
A FEW THINGS TO NOTE
All of the foods that I’ve used should last for a week if stored in the fridge. Just make sure you eat them within 7 days. You can freeze the dinners if you’d prefer to and then heat them up, but the lunches and overnight oats won’t keep well in the freezer. Also be sure to keep your smoothie prep in the freezer.
You can heat your meals up in a pan or any other way you’d prefer, or eat them cold – whatever floats your boat. I like to heat my chicken dinner up in a pan for a few minutes and then serve it! And I like to take my overnight oats, my lunches and my snacks with me to work.
All the meals are roughly 400 calories each – and if you’ve followed my guidelines with the alternative plant-based options and portions (watch the video for details), your meals should still be roughly 400 calories each as well.
I hope you enjoy these meals and recipes! These are meals that I like to eat, and recipes based on what I ate when I was trying to lose weight. If you don’t like any particular ingredient that I’ve used feel free to use another similar ingredient that you’d prefer that is roughly the same amount of calories.
You can make multiple servings of just one or two of these recipes if you’d prefer an even quicker meal prep time, and don’t feel the need to have as many meal options throughout the week – it’s totally up to you!
CALORIES PER DAY
We’re all different and so every women has different calorie needs to lose weight in a healthy way.
So if you’d like to follow a 1400 diet you can eat all of the 3 meals and the snack everyday that I showed you as planned (3 meals + 1 snack).
If you’d like to follow a 1200 calorie diet, you can eat all 3 meals, and just leave out the fruit and nut snack of 200 calories.
And if you need to eat more to lose weight in a healthy way – like 1600 calories or more. Then you can add another 200 calorie snack. Like another 200 calorie fruit and nut snack, or any other snack that’s 200 calories – or more calories if you need that.
BREAKFAST – OVERNIGHT OATS
APPLE-YOGURT OVERNIGHT OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/4 cup water
-Pinch cinnamon
-2/3 cup plain full cream yogurt (or non-dairy alternative)
-1 chopped apple
-Optional: 1 teaspoon 100% pure maple syrup
Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!
Calories (Per 1 serve):
-Roughly 400 cal
BANANA-YOGURT OVERNIGHT OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/4 cup water
-Pinch cinnamon
-2/3 cup plain full cream yogurt (or non-dairy alternative)
-1 medium smashed banana
-Optional: 1 teaspoon 100% pure maple syrup
Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!
Calories (Per 1 serve):
-Roughly 400 cal
BLUEBERRY, PINEAPPLE & CASHEW OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup water
-Pinch cinnamon
-10 raw cashew nuts
-1/2 cup frozen blueberries
-1/2 cup frozen diced pineapple
-Optional: 1 teaspoon 100% pure maple syrup
Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!
Calories (Per 1 serve):
-Roughly 400 cal
MIXED BERRY & PEANUT-BUTTER OATS
Ingredients:
-1/2 cup dry rolled oats
-2 teaspoons chia seeds
-1/2 cup water
-Pinch cinnamon
-1 Tablespoon unsweetened peanut butter
-1 cup mixed frozen berries
-Optional: 1 teaspoon 100% pure maple syrup
Method:
-Add all ingredients together in a jar (or a mug)
-Mix together and cover
-Store in fridge overnight
-Serve in a bowl, or eat with a spoon out the jar!
Calories (Per 1 serve):
-Roughly 400 cal
BREAKFAST – SMOOTHIE PREP
BLUEBERRY BANANA SMOOTHIE
Ingredients:
-1 medium banana
-1/3 medium avocado
-1 cup frozen blueberries
-1 Tablespoon dry rolled oats
-14 raw almonds on side
Method:
-Peel and slice the banana and avocado
-Add all ingredients (except almonds) together in a re-useable ziplock bag
-Add almonds to a separate small bag or container
-Place smoothie prep in the freezer immediately until use
-Place almonds in the fridge
-When you’re ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-Serve in a glass and drink chilled, eat raw nuts on side
Calories (Per 1 serve):
-Roughly 400 cal
BERRY, BANANA & SPINACH SMOOTHIE
Ingredients:
-1 medium banana
-1/3 medium avocado
-1 cup frozen mixed berries
-Small handful baby spinach
-1 Tablespoon dry rolled oats
-8 raw walnut halves on side
Method:
-Peel and slice the banana and avocado
-Add all ingredients (except walnuts) together in a re-useable ziplock bag
-Add walnuts to a separate small bag or container
-Place smoothie prep in the freezer immediately until use
-Place walnuts in the fridge
-When you’re ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-Serve in a glass and drink chilled, eat raw nuts on side
Calories (Per 1 serve):
-Roughly 400 cal
MANGO & BANANA SMOOTHIE
Ingredients:
-1 medium banana
-1 cup chopped frozen mango
-1/3 medium avocado
-10 raw cashew nuts on side
Method:
-Peel and slice the banana and avocado
-Add all ingredients (except cashews) together in a re-useable ziplock bag
-Add cashews to a separate small bag or container
-Place smoothie prep in the freezer immediately until use
-Place cashews in the fridge
-When you’re ready to use the smoothie prep, simply add the prep to a blender with 1/2 to 3/4 cup water
-Serve in a glass and drink chilled, eat raw nuts on side
Calories (Per 1 serve):
-Roughly 400 cal
SALAD PREP – KALE, CRANBERRY, CARROT & BEET SALAD
INGREDIENTS:
-4 handfuls of roughly chopped, washed kale
-2 to 4 medium carrots
-1 small to medium beetroot (or handful pre-grated)
-4 Tablespoons dried cranberries
-2 Tablespoons unsweetened balsamic vinegar
-Fresh lemon juice
-1 Teaspoon olive oil
-Sea salt
-Black pepper
(Serves salad for 4 meals)
METHOD:
-Toss the chopped kale, olive oil and sea salt together in a bowl
-Gently rub the oil and salt into the kale for about a minute (to soften the kale)
-Either peel and grate the beetroot, or use pre-grated
-Peel and roughly chop the carrot
-Add the veggies and the dried cranberries to the salad
-Add fresh lemon juice, balsamic vinegar, sea salt and black pepper to taste
-Toss the salad
-Serve with the lunch meals below (Chickpeas and quinoa)
SALAD PREP – KALE, CELERY, PEPPER & TOMATO
INGREDIENTS:
-3 handfuls of roughly chopped, washed kale
-1 big cup cherry tomatoes (left whole)
-1 to 2 stalks celery
-1 small-medium red bell pepper
-Italian herb mix
-Fresh lemon juice
-1 Teaspoon olive oil
-Sea salt
-Black pepper
(Serves salad for 3 meals)
METHOD:
-Toss the chopped kale, olive oil and sea salt together in a bowl
-Gently rub the oil and salt into the kale for about a minute (to soften the kale)
-Chop the celery and red bell pepper
-Add the veggies and cherry tomatoes to the salad
-Add fresh lemon juice, Italian herb mix, sea salt and black pepper to taste
-Toss the salad
-Serve with the lunch meals below (Eggs and brown rice)
LUNCH PREP – CHICKPEAS, QUINOA & SALAD
INGREDIENTS:
-2 cups cooked quinoa
-2 + 2/3 cup cooked/ canned chickpeas
-Kale, cranberry, carrot & beet salad (recipe above)
(Serves 4 meals)
METHOD (PER SERVING):
-1/2 cup cooked quinoa
-2/3 cup cooked/ canned chickpeas
-1/4 salad serving (Kale, cranberry, carrot & beet salad)
CALORIES (PER SERVING):
-Roughly 400 calories per serve
(Ingredients serve 4 meals)
LUNCH PREP – EGGS, BROWN RICE & SALAD
INGREDIENTS:
-2 cups cooked brown rice
-6 hard boiled eggs
-Kale, celery, pepper & tomato salad (recipe above)
(Serves 3 meals)
METHOD (PER SERVING):
-1/2 cup cooked brown rice
-2 hard boiled eggs
-1/3 salad serving (Kale, celery, pepper & tomato salad)
CALORIES (PER SERVING):
-Roughly 400 calories per serve
(Ingredients serve 3 meals)
SNACK PREP – FRUIT & NUTS
SNACKS FOR 7 DAYS:
Day 1. 1 Medium apple + 14 raw almonds
Day 2. 1 Medium apple + 14 raw almonds
Day 3. 1 Medium apple + 14 raw almonds
Day 4. 2 small clementines + 10 raw pecan halves
Day 5. 2 small clementines + 10 raw pecan halves
Day 6. 1 nectarine + 100g strawberries + 10 raw cashews
Day 7. 1 nectarine + 100g strawberries + 10 raw cashews
*Each snack is roughly 200 calories
DINNER PREP – ROASTED POTATOES
INGREDIENTS:
-400g regular potatoes
-1 teaspoon cooking oil
-Sea salt
-Black pepper
-Italian herb mix
(Serves potatoes for 4 dinner meals)
METHOD:
-Preheat oven to 180 C/ 360 F
-Wash and roughly chop potatoes
-Add chopped potatoes to a baking tray
-Toss the potatoes in cooking oil, sea salt, black pepper and Italian herb mix
-Roast for about 40 minutes, or until fully cooked
-Serve with dinner meals below (Salmon, roasted potatoes & veggies)
DINNER PREP – ROASTED VEGETABLES
INGREDIENTS:
-Roasting vegetables of choice (*recommended 70 cal per serving)
-1 teaspoon cooking oil
-Sea salt
-Black pepper
-Italian herb mix
(Serves potatoes for 7 dinner meals)
*Recommended vegetable serving is roughly 70 calories per dinner meal. As there are 7 dinner meals for the week, I made roughly 490 calories worth of vegetables for the entire week.
*I used a selection of butternut squash, beetroot, onion, red bell pepper, zucchini and cherry tomatoes.
METHOD:
-Preheat oven to 180 C/ 360 F
-Wash and roughly chop vegetables (or use pre-chopped veggies)
-Add chopped veggies to a baking tray
-Toss the vegetables in cooking oil, sea salt, black pepper and Italian herb mix
-Roast for about 20-40 minutes, or until fully cooked
-Serve with dinner all meals below
DINNER PREP – TANGY TOMATO CHICKEN
INGREDIENTS:
-300g chicken breast meat (sliced)
-2 Tablespoons pure tomato paste
-1 teaspoon cooking oil
-Fresh lemon juice
-Italian herb mix
-Sea salt and black pepper
(Serves chicken for 3 meals)
METHOD:
-Place the sliced chicken breast meat in a pan
-Add sea salt, black pepper, Italian herb mix, fresh lemon juice and 2 Tablespoons of pure tomato paste
-Cook the chicken over a medium-high heat on the stove for 10-15 minutes
-Toss it with a spatula, and you can add a splash of water to the pan while you’re cooking it if it gets too dry
-Serve with dinner meals below (Chicken, quinoa & veggies)
DINNER PREP – ROASTED SALMON
INGREDIENTS:
-400g salmon fillets
-Fresh lemon juice
-Sea salt & black pepper
(Serves salmon for 4 meals)
METHOD:
-Add salmon to a baking tray with fresh lemon juice, sea salt and black pepper
-Bake in the oven for about 15 minutes at 180 C/ 160 F, or longer if you need to
-Serve with dinner meals below (Salmon, roasted potatoes & veggies)
DINNER PREP – TOMATO CHICKEN, QUINOA & VEGGIES
INGREDIENTS:
-300g Tangy tomato chicken (recipe above)
-1 + 1/2 cups cooked quinoa
-3 servings roasted vegetables (recipe above)
-3 small handfuls steamed broccoli (roughly 180g)
(Serves 3 meals)
METHOD (PER SERVING):
-100g Tangy tomato chicken (recipe above)
-1/2 cup cooked quinoa
-1 serving roasted vegetables (recipe above)
-1 small handful steamed broccoli (roughly 60g)
CALORIES (PER SERVING):
-Roughly 400 calories per serve
(Ingredients serves 3 meals)
DINNER PREP – SALMON, ROASTED POTATOES & VEGGIES
INGREDIENTS:
-400g Roasted salmon (recipe above)
-400g Roasted potatoes (recipe above)
-4 servings roasted vegetables (recipe above)
-4 small handfuls steamed broccoli (roughly 240g)
(Serves 4 meals)
METHOD (PER SERVING):
-100g Roasted salmon (recipe above)
-100g roasted potatoes (recipe above)
-1 serving roasted vegetables (recipe above)
-1 small handful steamed broccoli (roughly 60g)
CALORIES (PER SERVING):
-Roughly 400 calories per serve
(Ingredients serves 4 meals)
Foods to eat and a healthy meal prep shopping list
As mentioned above, any healthy diet should comprise mainly whole, nutritious foods like fruits, veggies, whole grains, beans, nuts, seeds, and healthy proteins and fats.
When planning meals for the week ahead, it’s helpful to create a shopping list. Grocery lists can help you stay organized while at the store and may even help you make healthier choices while shopping (14Trusted Source, 15Trusted Source).
Think of your list as the first step in your meal planning. You’ll want to pick up healthy foods but also have a plan to use them so they don’t go to waste. Frozen and canned fruits and vegetables last longer and are typically less expensive.
Here’s an example of a meal-prep and weight-loss-friendly shopping list:
- Fruits: blackberries, blueberries, bananas, apples, and grapefruits
- Non-starchy vegetables: spinach, peppers, onions, cauliflower, green beans, mushrooms, zucchini, lettuce
- Starchy vegetables: sweet potatoes, potatoes, and butternut squash
- Proteins: canned salmon and tuna, frozen shrimp, chicken breast, lean ground beef and turkey, and eggs
- Beans: chickpeas, black beans, kidney beans, and lentils
- Grains: oats, brown rice, whole grain pasta, and quinoa
- Frozen foods: frozen mangoes, sprouted-grain bread, frozen cherries, frozen broccoli, and frozen spinach
- Dairy and non-dairy substitutes: milk, unsweetened nondairy milk, cheese, Greek yogurt, and plain yogurt
- Nuts and seeds: sunflower seeds, pistachios, almonds, natural peanut butter, pumpkin seeds, and cashews
- Condiments and pantry: salad dressing, salsa, marinara sauce, mustard, spices, chicken broth, diced tomatoes, garlic, etc.
- Oils: olive oil, coconut oil, avocado oil, etc.
- Other healthy fats: avocado, hummus, and tahini
- Beverages: sparkling water, coffee, and tea
- Snack foods: dark chocolate chips, turkey sticks, nut butter packets, whole grain or seed-based crackers, whole-food-based bars, popcorn, plantain and bean chips, etc.
This is simply a suggested shopping list. Your shopping list will change weekly depending on the meals and snacks you choose to meal prep.
SUMMARY
Focus on consuming whole, nutrient-dense foods like vegetables, fruits, nuts, seeds, whole grains, beans, and fish. Fill your refrigerator and cabinets with healthy, meal-prep-friendly foods and make a plan to prep them into healthy meals and snacks.
Helpful meal-prep tools
In addition to a well-organized shopping list, having some kitchen tools on hand makes meal prepping easier.
Having a variety of durable containers in a number of shapes and sizes is critical for meal prepping.
Try keeping glass and stainless steel food storage containers on hand.
Shop for glass meal-prep containers, which are available in a variety of sizes, online.
It’s nice to have containers in different sizes and even try some with multiple compartments, both for snack boxes and keeping foods separate.
A well-designed lunch bag or transport tote is important for meal preppers as well. A good choice for a food transport tote will be insulated and have a place for ice packs to keep your food cool.
Shop for an insulated lunchbox or larger lunch tote online.
Consider how many meals you’re planning on prepping and taking with you on a daily or nightly basis. If it’s just one meal and a snack per day, a smaller lunch bag will suffice. If you’re prepping multiple meals, consider buying a larger tote.
SUMMARY
Having a well-stocked kitchen can help you meal prep, and a few key tools, such as storage containers and lunch boxes, can be very useful.
Should you avoid any foods while meal prepping for weight loss?
A healthy diet tends to be low in nutrient-poor, ultra-processed foods and added sugars. These include foods and beverages like fast food, candy, sugary baked goods, sweetened cereals, deep-fried foods, soda, and other highly refined items.
Reducing consumption of these foods is essential for everyone, not just people who want to shed excess body weight. However, it’s especially important to cut back on these foods if you’d like to promote fat loss.
This is because research shows that diets high in ultra-processed foods and added sugars are associated with weight gain and obesity, as well as a number of chronic diseases like diabetes and heart disease.
If your diet is currently high in ultra-processed foods and added sugar, cutting back can help you lose weight and improve your overall health.
However, that’s not to say that you should completely avoid your favorite foods. A well-rounded, sustainable diet should always leave room for you to enjoy your favorite foods on occasion.
Just remember that the majority of your diet should be made up of nutrient-dense whole foods like the ones listed above.
How to get started
If you’re new to meal prep, you may want to start gradually by preparing just a few meals a week. Once that becomes a habit, add a few more meals.
It’s also a smart choice to prep meals that you seem to have the most trouble with in terms of making healthy choices.
For example, if you typically resort to a fast-food lunch because there are very few options near your worksite, start prepping lunch at home. If you have a habit of grabbing a donut and coffee on your way to work, start with prepping breakfast.
Once you’ve decided on how many meals you’d like to prep, pick a day that you have time to prep and set aside an hour or two — depending on the number of meals you’re making.
Browse the internet for meal-prep-friendly recipes and take screenshots or print out the recipes and ingredient lists. Use these recipes to create an organized grocery list.
Go grocery shopping a day or two ahead of your meal prep day so you have everything you need to create healthy meals for the week ahead.
It may seem like a lot at first, but you’ll get better at meal prepping the more you do it, and you’ll figure out recipes and strategies that work for you.
Simple weight-loss-friendly meal and snack ideas
Now that you’ve decided to take on meal prepping to create healthy meals to support weight loss, you may want a few meal and snack ideas to get you started.
These meals and snacks are all easily made in advance, and many rely on staples that are easy to keep on hand, like eggs, oats, peanut butter, sweet potatoes, and rice.
Here are a few weight loss and meal-prep-friendly breakfast, lunch, dinner, and snack recipes that are tasty and simple to make.
Breakfast ideas
- Mushroom goat cheese frittata cups. Serve these with a piece of fresh fruit and sliced avocado.
- Peanut butter overnight oats. Top them with fresh berries and chia seeds.
- Chickpea and sweet potato breakfast hash. Add a hard-boiled egg or tofu for more protein.
Lunch and dinner ideas
- Turkey stuffed sweet potatoes. Serve these fiber- and protein-loaded sweet potatoes with crispy roasted Brussels sprouts.
- Grain bowls. Grain bowls are a great choice for meal prep. Simply top a cooked grain of your choice (e.g., quinoa or brown rice), with a protein (e.g., tofu or chicken), your favorite vegetables, and a sauce or dressing. Here’s an idea for a Mediterranean-style grain bowl.
- Burgers. Burgers are perfect for meal prep because they are easy to store and pair well with just about anything. Try out this spinach feta salmon burger recipe or Mediterranean chicken burger recipe and pair them with baked potato wedges and a green salad.
- One-pan recipes. One-sheet-pan recipes, including this balsamic chicken and veggies recipe or this salmon and veggies recipe, make meal prep a breeze.
Snacks
- Bento boxes. Fill a multi-compartment food container with your favorite snack foods like fresh fruit, veggie sticks, hummus, nut butter, hard-boiled eggs, cheese, and nuts. Add a variety of foods for flavor, and aim to include protein, fiber, and a healthy fat.
- Energy balls. Energy balls are a portable snack option that can be prepped in large quantities and frozen ahead of time. Try out this simple lime coconut energy bite recipe.
- Premade snacks. Keep healthy, premade snacks handy to help save time. Think hummus, whole-food-based snack bars, whole grain cereal, whole grain crackers, and mixed nuts — these make perfect snack additions to fresh ingredients like fruits and veggies.
There’s no doubt that meal prepping could help promote weight loss. However, meal prepping is only a small part of a larger puzzle that makes up healthy weight loss.
If you want to lose weight, there are a number of factors to consider, including getting enough sleep, proper hydration, stress reduction, and engaging in enjoyable and consistent physical activity.
Weight loss can be difficult and takes time, lots of self-love, and patience. It’s often helpful to build a support system that includes a registered dietitian, a therapist, and trusted loved ones like friends and family to support you through your journey.