{"id":81376,"date":"2025-09-09T15:42:23","date_gmt":"2025-09-09T15:42:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81376"},"modified":"2025-09-09T15:42:23","modified_gmt":"2025-09-09T15:42:23","slug":"meal-prep-for-weight-loss-and-muscle-gain","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/","title":{"rendered":"Meal Prep For Weight Loss And Muscle Gain: Change Your Plate, Change Your Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#Is_It_Possible_To_Lose_Weight_And_Build_Muscle_At_The_Same_Time\" >Is It Possible To Lose Weight And Build Muscle At The Same Time?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#Can_I_Lose_Weight_But_Keep_My_Muscle\" >Can I Lose Weight But Keep My Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#Is_Meal_Prep_Good_For_Weight_Loss_And_Muscle_Gain\" >Is Meal Prep Good For Weight Loss And Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#What_Is_The_Best_Meal_To_Eat_To_Lose_Weight_And_Gain_Muscle\" >What Is The Best Meal To Eat To Lose Weight And Gain Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#What_Is_A_Balanced_Sample_Of_Meal_Prep_For_Weight_Loss_And_Muscle_Gain\" >What Is A Balanced Sample Of Meal Prep For Weight Loss And Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#What_To_Eat_For_1200_Calories_For_Weight_Loss_And_Muscle_Gain\" >What To Eat For 1200 Calories For Weight Loss And Muscle Gain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#Which_body_part_loses_fat_first\" >Which body part loses fat first?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#Why_am_I_gaining_muscle_before_losing_fat\" >Why am I gaining muscle before losing fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#How_many_reps_should_I_do_to_build_muscle_and_lose_fat\" >How many reps should I do to build muscle and lose fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#Can_you_lose_weight_just_by_lifting_weights_without_cardio\" >Can you lose weight just by lifting weights without cardio?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What is nutrient-packed meal prep for weight loss and muscle gain?<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focusing your meals on high-quality nutrients could make a real difference when you want to lose fat while preserving or even building lean muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This meal prep isn\u2019t about extreme dieting, but about adopting simple, sustainable habits that fit into your life, training, and goals.<\/span><\/p>\n<p><b>If you\u2019re seeking clarity and real results, this article provides you with:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practical ideas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Useful examples<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tools to help every meal count.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You\u2019ll find approaches and answers to questions like which is the best meal to lose fat and maintain or gain muscle, whether it\u2019s possible to lose fat without losing muscle, and what role protein plays. We\u2019re going to transform your habits, one step at a time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Possible_To_Lose_Weight_And_Build_Muscle_At_The_Same_Time\"><\/span><strong>Is It Possible To Lose Weight And Build Muscle At The Same Time?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Believe it or not, it\u2019s possible to lose weight and gain muscle mass at the same time, but with some critical considerations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achieving this combination, often referred to as \u201cbody recomposition,\u201d may be easier for some individuals and at certain life stages (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11405322\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, starting to train, having a higher body fat percentage, or being inactive, the body tends to respond well to new stimuli, and muscle memory can help recover mass faster.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71385\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png\" alt=\"Meal Prep For Weight Loss And Muscle Gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">This process makes muscle recomposition easier even with a light caloric deficit, because the initial stimuli often promote faster adaptations in strength and muscle size. At the same time, the available fat reserves could support the energy needed to train with intensity (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2020\/10000\/body_recomposition__can_trained_individuals_build.3.aspx\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/#:~:text=Strength%20training%20leads%20to%20an%20increase%20in,as%20an%20individual%20learns%20an%20exercise%20(Fig.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re already training regularly and have a relatively low body fat percentage, it could be a bit more challenging, but not impossible with careful planning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how do you do it?\u00a0<\/span><\/p>\n<p><b>Here are some key points:<\/b><\/p>\n<p><b>Nutrition:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b><a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\">Calorie deficit<\/a>:<\/b><span style=\"font-weight: 400;\"> You need to eat fewer calories than you burn, but not too much. A deficit of around 200\u2013300 calories per day could be a good starting point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein:<\/b><span style=\"font-weight: 400;\"> You need high-protein meals for muscle gain and fat loss and <a href=\"https:\/\/betterme.world\/articles\/high-protein-dinner-ideas-vegetarian\/\">meal prep ideas high-protein<\/a>.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aim for approximately 2 grams of protein per kilogram of body weight per day (or more), evenly distributed across meals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Options include lean chicken or turkey, fish, eggs, legumes, tofu, tempeh, Greek yogurt, and cottage cheese (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12970-015-0100-0\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/abs\/10.1113\/jphysiol.2012.244897\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Check these<\/b><a href=\"https:\/\/betterme.world\/articles\/easy-high-protein-meal-prep-ideas\/\"><b> Protein-rich meal ideas.<\/b><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carbohydrates: <\/b><span style=\"font-weight: 400;\">Don\u2019t fear them, they\u2019re your energy source.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Prioritize complex carbs like brown rice, quinoa, oats, and sweet potatoes (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10124722\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Healthy fats:<\/b><span style=\"font-weight: 400;\"> Essential for hormones and nutrient absorption.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Include sources such as avocados, nuts, seeds, olive oil, and fatty fish (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30572588\/#:~:text=A%20prospective%20cohort%20study%20was,fat;%20obesity;%20substitution%20models.\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydration: <\/b><span style=\"font-weight: 400;\">Drink enough water throughout the day to stay hydrated.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hydration supports performance, recovery, and metabolism (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10675179\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Strength training:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To gain muscle, you must stimulate it. Strength training with weights or resistance is the most effective tool for building muscle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ideally, 3\u20135 strength training sessions per week, with adequate rest between sessions to allow for muscle recovery (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5983157\/#:~:text=Strength%20training%20leads%20to%20an%20increase%20in,as%20an%20individual%20learns%20an%20exercise%20(Fig.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>Rest:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest is as essential as training and nutrition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 7\u20138 hours of sleep per night to allow your body to recover and build muscle.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-long-does-it-take-to-lose-15-pounds\/\">How Long Does It Take To Lose 15 Pounds? What Science &amp; Experts Say<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_Weight_But_Keep_My_Muscle\"><\/span><strong>Can I Lose Weight But Keep My Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you could lose weight and maintain your muscle mass!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With the right strategy and a bit of discipline, it\u2019s possible. We\u2019ve discussed before the possibility of losing fat and gaining muscle simultaneously, and while this process may be a bit slower and require precision, maintaining your muscle mass while losing weight is an achievable goal in the short to medium term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The body is an adaptable machine. With the right tools, it can work wonders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What are those tools?<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79382\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png\" alt=\"Meal Prep For Weight Loss And Muscle Gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3 fundamental pillars we discussed earlier:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutrition: <\/b><span style=\"font-weight: 400;\">Moderate calorie deficit (200\u2013300 calories per day), prioritizing protein, complex carbohydrates, and healthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training: <\/b><span style=\"font-weight: 400;\">Strength training primarily, at least 3 times per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest: <\/b><span style=\"font-weight: 400;\">7\u20138 hours of sleep per night and stress management.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that everyone is different, and what works for one person might not work for another. Ideally, you should consult with a health professional, such as a registered dietitian, to help you design a personalized plan that fits your needs and goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Meal_Prep_Good_For_Weight_Loss_And_Muscle_Gain\"><\/span><strong>Is Meal Prep Good For Weight Loss And Muscle Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/easy-high-protein-meal-prep-ideas\/\">High-protein meal prep<\/a> for muscle gain can be a highly effective tool for achieving muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you have meals already cooked and ready, you reduce the chances of giving in to unhealthy temptations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How many times have you come home tired after work or the gym and felt too lazy to cook? That\u2019s when you might order fast food or grab whatever you can find in the fridge.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having your meals pre-made gives you much greater control over what you eat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, meal prep requires a lot of time, but in the long run, it saves you a significant amount of time.<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/easy-weight-loss-meal-prep\/\"><span style=\"font-weight: 400;\">Meal prepping<\/span><\/a><span style=\"font-weight: 400;\"> could help you control portions and ingredients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can measure calories, ensure there are enough vegetables and proteins, complex carbohydrates, and healthy fats, and avoid excess unhealthy fats or added sugars. The key is planning balanced and nutritious meals.<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/easy-weight-loss-meal-prep\/\"><span style=\"font-weight: 400;\">Meal prepping<\/span><\/a><span style=\"font-weight: 400;\"> requires planning and organization. Start small by preparing only a few meals per week, and as you feel more comfortable, you can increase the amount.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79373\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png\" alt=\"Meal Prep For Weight Loss And Muscle Gain\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Some tips:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan your weekly menu. <\/b><span style=\"font-weight: 400;\">Before you go to the supermarket, decide what you\u2019ll eat each day. This planning could help you buy only what you need and avoid impulse purchases of unhealthy items.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Choose recipes that are easy to prepare and store well. <\/b><span style=\"font-weight: 400;\">Don\u2019t be afraid to experiment! Try different recipes and find the ones you like best. Diversity is key to avoiding boredom.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Freeze individual portions.<\/b><span style=\"font-weight: 400;\"> If you make a large batch of food, you can freeze individual portions to always have something quick and healthy on hand.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;re considering starting meal prep, we encourage you to give it a try.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start gradually, experiment with different recipes, and find what works best for you.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Meal_To_Eat_To_Lose_Weight_And_Gain_Muscle\"><\/span><strong>What Is The Best Meal To Eat To Lose Weight And Gain Muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are dietary strategies that, when combined with exercise, will help you achieve those goals of losing weight and gaining muscle mass at the same time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first thing you need to be clear about is that the key lies in balance and consistency. It\u2019s not about \u201cforbidden\u201d versus \u201callowed\u201d foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, we\u2019ll focus on building good habits that you can maintain over time.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>As we mentioned before, protein is key, essential for building and repairing muscle tissue.<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Where do you find protein?<\/b><span style=\"font-weight: 400;\"> Lean meats (chicken, turkey, lean beef), fish (salmon, tuna, cod), eggs, legumes (beans, lentils, chickpeas), tofu, tempeh.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to include a good portion of protein in every meal.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Next, don\u2019t forget healthy fats. <\/b><span style=\"font-weight: 400;\">Your body needs fat to function correctly.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Healthy fats also give you energy and help you feel full.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Think avocado, extra-virgin olive oil, nuts (such as walnuts, almonds, and hazelnuts), seeds (like chia, flax, and pumpkin), and fatty fish like salmon.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79368\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/kitchen.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>And of course, vegetables! <\/b><span style=\"font-weight: 400;\">These are your best friends.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Packed with vitamins, minerals, fiber, and antioxidants, they help you stay healthy, feel good, and lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fiber keeps you full, which helps you eat less, and the vitamins and minerals give you the energy you need to train.\u00a0<\/span><\/p>\n<p><b>Which vegetables to eat?<\/b><span style=\"font-weight: 400;\"> All of them! Broccoli, spinach, carrots, peppers, cucumber, zucchini, lettuce, the more colors, the better (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31267783\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Regarding carbohydrates.<\/b><span style=\"font-weight: 400;\"> They are also a good energy source for your body, especially if you\u2019re exercising to gain muscle mass.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, it\u2019s essential to select \u201chealthy\u201d carbohydrates, which are complex and digested slowly, releasing energy gradually.\u00a0<\/span><\/p>\n<p><b>Complex Carb Examples? <\/b><span style=\"font-weight: 400;\">Brown rice, quinoa, oats, sweet potato, and legumes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid refined carbohydrates, such as white bread, white pasta, sugary cereals, and highly processed products.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep reading because we\u2019ll show you examples you can apply in your day-to-day life, plus recipes you can use for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meal prep recipes for weight loss female or male.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A meal plan for weight loss and muscle gain female or male.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Additionally, you can check out our recent post for more inspiration: The Ultimate <a href=\"https:\/\/betterme.world\/articles\/high-protein-meal-plan-for-weight-loss-female\/\">me<\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/high-protein-meal-plan-for-weight-loss-female\/\"><span style=\"font-weight: 400;\">al plan for weight loss and muscle gain female<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79374\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/salad.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Balanced_Sample_Of_Meal_Prep_For_Weight_Loss_And_Muscle_Gain\"><\/span><strong>What Is A Balanced Sample Of Meal Prep For Weight Loss And Muscle Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s get practical!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achieving a balance between weight loss and muscle gain through meal prepping is absolutely possible.\u00a0<\/span><\/p>\n<p><b>To help you get started, here are some options to incorporate into a 7-day meal plan for muscle gain and fat loss, or to support a new lifestyle change using these ideas.<\/b><\/p>\n<p><b><a href=\"https:\/\/betterme.world\/articles\/meal-prep-ideas-for-weight-loss\/\">Healthy meal prep ideas for weight loss<\/a> and muscle gain include:<\/b><\/p>\n<p><b>Breakfast ideas:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overnight Oats:<\/b><span style=\"font-weight: 400;\"> Rolled oats soaked in coconut milk or almond milk overnight, along with chia seeds, chopped nuts, and a hint of cinnamon.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Scrambled Eggs with Veggies: <\/b><span style=\"font-weight: 400;\">2-3 scrambled eggs with bell peppers, onion, mushrooms, and a small portion of avocado.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Greek Yogurt with Granola and Seeds:<\/b><span style=\"font-weight: 400;\"> 1 cup of plain, non-fat Greek yogurt with 1\/4 cup homemade granola (low in sugar), 1 tablespoon chia or flax seeds, and some fresh fruit.<\/span><\/li>\n<\/ul>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><b>Lunch ideas:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quinoa Bowl with Grilled Chicken:<\/b><span style=\"font-weight: 400;\"> Cooked quinoa mixed with cubed grilled chicken, cucumber, tomato, bell pepper, and a light lemon-olive oil dressing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuna Wrap on Whole-Grain Bread: <\/b><span style=\"font-weight: 400;\">Tuna mixed with plain Greek yogurt, chopped celery, wrapped in a whole-grain wrap with lettuce and tomato.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lentil Stew with Vegetables:<\/b><span style=\"font-weight: 400;\"> Lentils cooked with carrots, onions, celery, and a hint of brown rice.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79375\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dinner ideas:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked Salmon with a pinch of salt, pepper, and lemon juice, served with steamed asparagus and black beans.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken breast with roasted sweet potato and steamed broccoli.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu stir-fry with soy sauce, broccoli, carrot, mushrooms, served over a bed of brown rice.<\/span><\/li>\n<\/ul>\n<p><b>Snack ideas:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A handful of Nuts and Seeds: <\/b><span style=\"font-weight: 400;\">Almonds, walnuts, pumpkin or sunflower seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Apple with Peanut Butter:<\/b><span style=\"font-weight: 400;\"> One medium apple sliced with 1 tablespoon natural peanut butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Carrot Sticks with Hummus: <\/b><span style=\"font-weight: 400;\">Fiber and a bit of protein.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are just ideas. You can also visit our blog for more healthy meal-prep <\/span><a href=\"https:\/\/betterme.world\/articles\/meal-prep-ideas-for-weight-loss\/\"><span style=\"font-weight: 400;\">ideas<\/span><\/a><span style=\"font-weight: 400;\"> and <\/span><a href=\"https:\/\/betterme.world\/articles\/healthy-vegetable-recipes-for-weight-loss\/\"><span style=\"font-weight: 400;\">recipes<\/span><\/a><span style=\"font-weight: 400;\"> to support weight loss. Adjust portions to fit your caloric and macronutrient needs. Listen to your body and consult a registered nutritionist for a personalized plan!<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/7-day-meal-plan-for-lean-muscle-gain\/\">What Is A Lean 7-Day Meal Plan For Muscle Gain?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_For_1200_Calories_For_Weight_Loss_And_Muscle_Gain\"><\/span><strong>What To Eat For 1200 Calories For Weight Loss And Muscle Gain?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before starting any restrictive eating plan, we recommend consulting with a registered dietitian or nutritionist. They could assess your individual needs, medical history, current activity level, and other essential factors to create a personalized plan and determine if a 1200-calorie meal plan is safe and effective for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, we could offer you some ideas for a one-day meal plan focused on a 1200-calorie meal plan to maximize fat loss and support muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main challenge is that on a 1200-calorie meal plan, every bite counts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You need to ensure that each meal provides the nutrients required to maintain and build muscle, while also promoting fat loss. This precaution means avoiding processed foods, added sugars, and unhealthy fats, and focusing on whole, nutritious foods.<\/span><\/p>\n<p><b>Example of a 1200-calorie meal plan for weight loss and muscle gain:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast (250\u2013300 calories):<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Example: 2-egg-white omelette with spinach and mushrooms, and a small portion of oats with berries.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch (350\u2013400 calories):<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Example: Grilled chicken breast with a large mixed-vegetable salad and one tablespoon of olive oil.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner (350\u2013400 calories):\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Example: Baked white fish with steamed broccoli and a small portion of roasted sweet potato.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks (100\u2013150 calories each):<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A small apple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A handful of almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unsweetened Greek yogurt with a teaspoon of chia seeds<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79364\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-1024x640.png\" alt=\"Meal Plan For One Person\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Which_body_part_loses_fat_first\"><\/span><strong>Which body part loses fat first?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fat loss is general across the body, and there isn\u2019t a one-size-fits-all rule. In many cases, you might notice changes first in the areas where you tend to store fat based on your genetics and hormones (for example, the abdomen, face, hips, or arms).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to maintain a sustained caloric deficit and combine strength training with regular physical activity, focusing on whole, nutritious foods.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_gaining_muscle_before_losing_fat\"><\/span><strong>Why am I gaining muscle before losing fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s common to see muscle gain before fat loss, especially if you\u2019re just starting or returning after a break. Muscle is more metabolically active than fat, so muscle growth can initially mask fat loss. However, over time, it speeds up resting energy expenditure and facilitates fat loss.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_reps_should_I_do_to_build_muscle_and_lose_fat\"><\/span><strong>How many reps should I do to build muscle and lose fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A practical and efficient rep range is 6\u201312 reps per set with a weight that brings you close to fatigue. This range supports hypertrophy and, in the context of a moderate deficit and adequate protein, helps you lose fat without losing muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is progression: gradually increase load or volume and prioritize recovery.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_weight_just_by_lifting_weights_without_cardio\"><\/span><strong>Can you lose weight just by lifting weights without cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it\u2019s possible to lose weight with <a href=\"https:\/\/betterme.world\/articles\/pilates-strength-training\/\">strength training<\/a> alone, because lifting increases muscle mass and raises metabolism. However, combining resistance training with some cardio tends to accelerate calorie burn and improve cardiovascular health, making it easier to achieve a sustainable deficit.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Meal_Prep_For_Weight_Loss_And_Muscle_Gain\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In the pursuit of a healthier, more defined physique, the overload of information can feel overwhelming. However, the essence of body recomposition (losing fat while preserving or even building muscle) ultimately comes down to a comprehensive and sustainable strategy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The foundation of this transformation rests on the 3 fundamental pillars: strategic nutrition, consistent strength training, and adequate rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s essential to remember that, like everything, the success of this process largely depends on individual circumstances. What works for one person may not be as effective for another. Therefore, consulting with a healthcare professional, such as a dietitian or nutritionist, becomes essential. An expert could help personalize your plan, tailoring it to your specific needs, lifestyle, and goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, physical transformation is a journey that requires consistency, patience, and a holistic approach. By understanding and applying these key principles, you\u2019ll be on the right track to achieving your goals in a healthy and sustainable manner.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is nutrient-packed meal prep for weight loss and muscle gain? Focusing your meals on high-quality nutrients could make a real difference when you want to lose fat while preserving or even building lean muscle.\u00a0 This meal prep isn\u2019t about extreme dieting, but about adopting simple, sustainable habits that fit into your life, training, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81377,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,75,76],"tags":[],"coauthors":[45],"class_list":["post-81376","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-weight-loss","category-weight-management"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Meal Prep For Weight Loss And Muscle Gain: Change Your Plate, Change Your Body - BetterMe<\/title>\n<meta name=\"description\" content=\"Simple, sustainable practices to \u2605 MEAL PREP FOR WEIGHT LOSS AND MUSCLE GAIN \u27a4\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meal Prep For Weight Loss And Muscle Gain: Change Your Plate, Change Your Body\" \/>\n<meta property=\"og:description\" content=\"Simple, sustainable practices to \u2605 MEAL PREP FOR WEIGHT LOSS AND MUSCLE GAIN \u27a4\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-490-meal-prep-for-weight-loss-and-muscle-gain-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Meal Prep For Weight Loss And Muscle Gain: Change Your Plate, Change Your Body\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/\"},\"wordCount\":2251,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-490-meal-prep-for-weight-loss-and-muscle-gain.png\",\"articleSection\":[\"Meal Plans\",\"Weight Loss\",\"Weight Management\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What is nutrient-packed meal prep for weight loss and muscle gain?<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Focusing your meals on high-quality nutrients could make a real difference when you want to lose fat while preserving or even building lean muscle.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This meal prep isn\u2019t about extreme dieting, but about adopting simple, sustainable habits that fit into your life, training, and goals.<\/span>\\r\\n\\r\\n<b>If you\u2019re seeking clarity and real results, this article provides you with:\u00a0<\/b>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Practical ideas<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Useful examples<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Tools to help every meal count.\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">You\u2019ll find approaches and answers to questions like which is the best meal to lose fat and maintain or gain muscle, whether it\u2019s possible to lose fat without losing muscle, and what role protein plays. 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We\u2019re going to transform your habits, one step at a time.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Is It Possible To Lose Weight And Build Muscle At The Same Time?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Believe it or not, it\u2019s possible to lose weight and gain muscle mass at the same time, but with some critical considerations.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Achieving this combination, often referred to as \u201cbody recomposition,\u201d may be easier for some individuals and at certain life stages (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11405322\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For example, starting to train, having a higher body fat percentage, or being in ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/","url":"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/","name":"Meal Prep For Weight Loss And Muscle Gain: Change Your Plate, Change Your Body - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-490-meal-prep-for-weight-loss-and-muscle-gain.png","description":"Simple, sustainable practices to \u2605 MEAL PREP FOR WEIGHT LOSS AND MUSCLE GAIN \u27a4","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-490-meal-prep-for-weight-loss-and-muscle-gain.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-490-meal-prep-for-weight-loss-and-muscle-gain.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/meal-prep-for-weight-loss-and-muscle-gain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/stage.betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"Weight Management","item":"https:\/\/stage.betterme.world\/articles\/weight-loss\/weight-management\/"},{"@type":"ListItem","position":4,"name":"Meal Prep For Weight Loss And Muscle Gain: Change Your Plate, Change Your Body"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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