how The 2 Hour Sunday Meal prep Makes Weight Loss wayyy Easier.

Written By Hyemin Sotomayor

                                                                  What my refrigerator looks like before Monday

We often make life and our fitness goals more complicated than they need to be. I hear it all the time: "I have to calculate exactly this many grams of carbs, cut down on that much fat, and do X, Y, and Z to lose weight." But let’s be honest—do you ever feel a little envious of your male friends who make it seem so effortless to lose weight and gain muscle?

Sure, men have the advantage of steadier hormones and higher testosterone levels, which naturally make weight loss and muscle gain easier for them. But there’s another reason they often seem to succeed: they keep their routine simple. Skipping beer during the weekday or cutting back on eating out helps them lose easy 1-2lbs/week.

For me, the most effective strategy when I need to shed a few pounds—especially after indulging during the holidays—is meal prepping. Every Sunday, I dedicate just two hours to planning and preparing my meals for the week: breakfast, lunch, and dinner for the next 4-5 days.

Here’s why this small investment of time is so powerful and how it sets the tone for success all week long:

  1. Less impulse decision (eliminates decision fatigue, less time doing dishes)

  2. Portion control without stress (no overloading on carbs or fats just because you’re hangry)

  3. Cheaper (reduces food waste and minimizes the temptation to spend money on snacks or pricey takeout-no tips!!!!)

  4. Keeps you consistent (Prepping meals helps you stick to your goals no matter how busy life gets)

All sounds too good to be true right? Hell yes! But here’s the thing. We are all human. Sometimes,I do get bored of eating the same meal for 3-4 days straight(especially By the 3rd day). One trick I’ve discovered to combat this is keeping a variety of sauces and seasonings on hand. A great sauce can completely transform a meal and helps me resist the temptation to stray from my plan.

Here’s what i’m eating this week

Don’t judge me…

  1. Breakfast: 2 whole eggs + egg whites, beef sausage, overnight oats with protein powder.

  2. Snack: 1-2 pieces of fruit

  3. Lunch: chicken, sweet potato, salad(I make salad everyday. Prepared salad gets soggy for some reason)

  4. Snack: barbell protein bar (salty peanut flavor)

  5. Dinner: shrimp spring roll

The Bottom Line

Sunday meal prep isn’t just about food—it’s about setting yourself up for success. By dedicating a small portion of your weekend to planning and preparing, you make the rest of your week infinitely easier.

Take that first step this weekend, and let me know how your meal prep journey went.

If you got any questions, feel free to email me at hyemin@strengthxrecovery.com

Hyemin Sotomayor