Hey you, welcome back! I’m so glad you’re here. 😊

In today’s episode, I’m talking about something that sounds simple, but is honestly a game-changer for long-term weight loss: your meal prep system (or what I’m starting to call “food prep,” because meal prep doesn’t have to be an all-day event).

I kick things off by sharing my Winning at Weight Loss Breakthrough Session—a one-hour lifestyle audit where I look at your daily habits, intake, and the real obstacle that’s keeping you stuck. Then I coach you on the most realistic next step to finally break through and start making progress.

From there, we dive into the real topic: why success doesn’t come from motivation or willpower—it comes from systems. I love James Clear’s reminder: we don’t rise to the level of our goals, we fall to the level of our systems. And when it comes to weight loss, meal prep (or having a plan for food) is one of the strongest systems you can build.

I explain my ideal routine—making a list, shopping not hungry, washing and chopping produce right away, and prepping proteins/carbs/veggies so future-me isn’t forced to make hard choices when I’m tired and hungry. But I also share how, when life is busy, I lean on a meal delivery service—and why that can still support your goals if you choose wisely.

The heart of this episode is for anyone who’s tired of the “same old chicken” routine. Prioritizing protein does not mean gnawing on chicken breast all day. I walk through how to hit your protein goals without massive portions by adding what I call “protein pizzazz”—simple boosts like cottage cheese, Greek yogurt sauces, beans, quinoa, and even supplements—so meals stay satisfying, balanced, and not boring.

If you want the full list of protein boosts and my real-life examples, listen to the episode—and don’t forget to leave a quick review if it helped you! 💙

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FINALLY move the chains on your weight loss goals and start making progress with your Winning at Weight Loss Breakthrough Session! This is a 1 hour, 1 on 1 coaching session where I will complete a full lifestyle audit & give you the game plan you need to start WINNING. Click here to get started: https://bit.ly/winatweightlossnow

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Email me: sam@theanchorednutrition.com