Tutorial: How to meal prep for weight loss with MyFitnessPal

meal prep

Disclaimer: I am NOT in any way affiliated with MyFitnessPal or Under Armour, I just wanted to share some helpful hacks I’ve discovered from using this tool for weight loss. 

If you’re been following my blog for a while, or you’re a part of Shape University, you know by now that taking note of what you’re putting into your body is pretty much the only way to successfully lose weight. But to keep the weight off and maintain the lifestyle, you need to build a healthy routine complete with healthy eating habits like meal prep. 

We know that short-term calorie restriction, fad diets and gruelling exercise plans won’t provide us with the long term lifestyle change that we crave (and deserve!). But do you know what does work? Education, planning and organisation. Consistently prepping healthy food week in and week out as part of this new routine will completely transform your diet, weight, lifestyle and overall wellbeing. 


Today, I’m going to show you how to use one of my favourite weight loss tools that helped me begin to learn about the nutritional makeup of the foods I regularly eat. I learnt that using zoodles in place of pasta can save me about 300 calories from a meal while providing more fibre and vitamins. I also learnt that I’d been putting waaaaay more than a serving of peanut butter on my toast. But most importantly, I learnt that I actually had no idea what I’d been putting in my body in the past. And that’s what lead to slow but steady weight gain over a number of years. 

Just getting started with MyFitnessPal? You should:

Stick to verified foods

Because the information in the database is crowd-sourced, there are a few incorrect values. Luckily, you can scan the barcode of most items to find the brand’s information. But always check the serving size. The serving size printed on many labels is usually much smaller than what most people eat. Like a serving of chocolate is usually 4 tiny squares – please! If you want to double check the nutritional breakdown of a certain food, you can also use this government site

Measure your food

Research has shown that many overweight people severely underestimate the amount of calories they eat. This is why it’s vital to get a grip on portion control. Get out your measuring cups and spoons and actually take notice of how much you’re consuming. Bonus points for using a food scale to get super specific. You only need to do this for a few weeks until you learn to visualise a correct portion. 

Save regular food combinations

Time is precious, and that’s why most people hate calorie counting. It’s time-consuming, filled with numbers and at times, downright depressing. Most of us have go-to meals that we eat regularly. For me, it’s poached eggs on avocado toast and my chicken, pumpkin, feta salad. Save these food combinations as recipes so you can enter them quickly and easily each day. The more recipes and meals you save, the more time you save!

Make a habit out it

I rarely tell people to use weight loss strategies that they can’t see themselves sticking to forever. Shape University is all about creating long-term habits and lasting change. BUT, energy counting is one of the few exceptions. After a few weeks of using MyFitnessPal, portion control will be burned into your brain. You’ll instinctively learn that you can eat a whole lotta’ carrot sticks and hummus for a 200 calorie snack compared to the small number of cookies that has the same caloric value. Learning these distinctions will change your food choices for life!

Find out how you can use the free MyFitnessPal app to lose weight with meal prep: 

If you’re a little lost on how to get started with meal prep, sign up for free Shape University meal prep email course. It has seven days of non-stop advice, tutorials and lessons on how to become a meal prepper. 

Happy Prepping!

Let’s chat below! Have you tried MyFitnessPal before?

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