Weight Loss Meal Prep: The 10-Minute Evening Routine That Changed Everything for Me

Hey everyone! If you've ever been on a weight loss journey, especially in your 40s, 50s, or beyond, you know how challenging it can be to stay consistent amid busy days. Mornings are rushed, hunger hits hard at work, and it's all too easy to hit the vending machine or grab whatever unhealthy option is lying around. I was stuck in that cycle for years—good intentions fading into impulsive choices. But then I discovered a simple 10-minute evening routine that completely transformed my meal prep and helped me achieve significant weight loss during my major phase. No fancy equipment, no hours in the kitchen—just smart, repeatable habits that fit my life as a creature of habit.

My old routine was chaos: skipping breakfast or grabbing something quick and sugary, then fighting cravings all day that led to takeout lunches or junk snacks. Consistency felt impossible. Inspired by ideas on building simple habits, I started prepping the night before, keeping it super short so it's easy to stick with—even on exhausting evenings.

Here's my exact routine: After dinner, while I'm already in the kitchen, I spend about 10 minutes prepping. I use Herbalife shakes—mixing the Protein Drink Mix with Formula 1 powder (no add-ins needed for me; I love the simplicity). I measure out the powders into shaker bottles: one for breakfast and one for the next day's lunch. In the morning, I just add water, shake it up, and it's ready—nutritious, filling, and perfect.

Then, I prep my snacks. For the morning, I portion Greek yogurt with fresh fruit (like berries or whatever's in season) into a small container—light, energizing, and satisfying. For the afternoon, I assemble a quick wrap with deli meat and cheese, plus carrot sticks with hummus on the side. Everything goes into reusable containers or baggies for easy portion control. By the end, my fridge has everything lined up: breakfast shake powder, morning yogurt and fruit, lunch shake powder, and afternoon wrap with veggies and hummus. Come morning, I grab it all, toss into my lunch box, and go. It's effortless!

This routine works wonders because I'm a total creature of habit—it doesn't bother me one bit to eat the same reliable meals daily (or even for a whole week). Having everything pre-decided eliminates temptation. No more vending machine runs or grabbing alternatives when hunger strikes. I walk past those traps knowing I have balanced, ready-to-eat options that keep me full and in a calorie deficit without feeling restricted.

The results? Steady progress, better energy, fewer cravings, and real, sustainable weight loss. I still enjoy flexible dinners or weekend treats, but weekdays are locked in with this system. It's simple, customizable, and proves that small evening efforts lead to big changes.

If you're ready for consistency without overwhelm, try this for a week. Drop me a comment if you are going to or do try this! As someone thriving in my 40s, 50s, and beyond, I can tell you—it might just change everything for you too!

Easy Meal Prep for Beginners: 5 Make-Ahead Dinners I Rotated to Stay on Track (Meal Prep for Weight Loss + Simple Meal Prep for Women Over 40)

Hi, it’s Kari!
When I lost my 117 pounds (and kept it off for years), Sunday meal prep became my non-negotiable. These 5 dinners were in heavy rotation because they’re dead-simple, taste even better as leftovers, and kept me from ordering take-out on busy weeknights.
Everything gets made on Sunday, portioned into glass containers, and reheats beautifully Monday through Thursday. (Friday we usually celebrate with something!)

Here are the exact 5 make-ahead dinners I rotated each week for months:

1. Chicken Burrito Bowls (no rice!)

   • Grilled or baked chicken breast strips

   • Black beans (rinsed & seasoned with cumin + garlic)

   • Sautéed peppers & onions

   • Fresh pico de gallo or salsa, avocado slices, squeeze of lime
     → I make 5 bowls on Sunday. Zero rice keeps it light and blood-sugar friendly.

   2. Creamy Spinach-Artichoke Chicken Bake

   • Chicken breasts baked in a lightened-up spinach-artichoke mixture (cheese wedges, parmesan & spinach instead of cups of cream cheese)
     → One 9×13 pan = 5 perfect portions. So comforting on a chilly night.

   3. Turkey Meatballs + Spaghetti Squash

   • Lean ground turkey meatballs (baked, never fried)

   • Roasted spaghetti squash strands

   • Rao’s or another low-sugar marinara
     → Tastes like classic spaghetti & meatballs but leaves me full and satisfied without the carb crash.

   4. Chicken Marsala (no pasta)

   • Thin chicken breast cutlets in a healthy and gorgeous mushroom-marsala sauce

   • Served with extra mushrooms and sometimes a side of roasted broccoli or cauliflower rice
     → Fancy restaurant vibes, zero fuss.

   5. Sticky Honey-Garlic Chicken

   • Chicken breasts baked in a simple honey-garlic-soy glaze (I use less honey than most recipes and it’s still delicious)

   • Roasted sweet potatoes and green beans on the side
     → Sweet-savoury heaven and my family’s favourite.

My Sunday Routine (takes me about 1 - 1 1/2 hours total):

• Groceries are already in the kitchen, because I’ve planned ahead

• Prepare the main dish and bake if needed

• Prepare any side dishes (veggies, sweet potatoes, spaghetti squash, etc)

• Portion everything into glass containers while listening to your favorite music

• Clean up the kitchen and the rest of the day is yours to enjoy

My Exact Portions (for sustainable weight loss/maintenance):
I aim for roughly 300-400 calories per dinner (but let’s be real; every person needs their own personalized calorie plan) with a good balance of protein + healthy carbs + veggies. Here’s what one portion looks like for me:

• Chicken Burrito Bowl: 4–5 oz grilled chicken + ½ cup black beans + lots of peppers/onions + ¼ avocado

• Spinach-Artichoke Chicken: 5–6 oz chicken + a scoop of the creamy spinach mix

• Turkey Meatballs + Squash: 4–5 meatballs + half a roasted spaghetti squash + sauce

• Chicken Marsala: 5 oz chicken cutlet + extra mushrooms/sauce

• Honey Garlic Chicken: 5–6 oz breast + roasted broccoli

Reheating without the microwave (because I’m over that too!)
Right now I just pop the glass container straight into a 350 °F oven for 12–15 minutes or use a small countertop toaster oven/air-fryer at 325 °F for 10–12 minutes. Crisps things up nicely and tastes freshly made. I’m testing a few other methods and will update you the minute I land on my new favourite! These 5 dinners kept me losing (and now maintaining) without ever feeling deprived. Pick 2–3 to start with this weekend – your future weekday self will thank you. Ready for your own custom plan that fits your exact life, tastes, and schedule?
Take my free 2-minute Wellness Snapshot right now and I’ll send you a personalised starting point (including more meal-prep ideas & full recipes tailored just for you!).

See you inside!
Kari

Take the Free Wellness Snapshot Here

Meal Prep for Weight Loss: My Exact 200-Calorie Breakfast Shake Routine That Helped Me Lose 117 lbs

Hey there, friends!
If you’ve been here a while, you know I dropped 117 pounds the slow, sustainable way – no fad diets, no starvation, just smart, repeatable habits. The single biggest needle-mover for me? Taking total control of breakfast with a 3-minute weekly meal prep that costs almost nothing and clocks in at just ~200 calories.Today I’m giving you my EXACT routine – the one I still use every single day. If you’ve ever searched “easy meal prep ideas for weight loss,” this is the post you’ve been looking for.

Why This Breakfast Changed Everything for Me. Mornings used to be chaos → grab a bagel, crash by 10 a.m., and blow my calorie budget before lunch. Once I started prepping this shake, everything flipped:

• Energy stayed steady

• Hunger disappeared until snack time

• I effortlessly stayed in my 1,700–1,800 calorie deficit

• Decision fatigue = gone

My Dead-Simple 3-Minute Weekly PrepGrocery List (bare-bones version – I buy the same 3 things every week):

• Vanilla or chocolate protein powder (24–30g protein per serving)

• Frozen mixed berries (I grab the big Costco bag) (optional)

• Baby spinach (optional)

That’s literally it. No chia seeds, no nut butter, no banana, no Greek yogurt. Those extras just add calories I don’t need when the base already hits my protein goal and keeps me full. Sunday Prep (3 minutes, no joke): Line up 7 small zip bags and add to each:

• 1 serving protein powder

• 1 cup frozen berries (if using it)

• Big handful of spinach (if I’m using it that week)

Seal → toss in freezer or leave on counter if skipping greens & berries. Done.

Morning Routine (under 90 seconds): Dump one bag into blender → add 8 oz cold water + handful of ice → blend 1-2 minutes (or 30 seconds if skipping ice). Pour into a shaker bottle and go.

Macros & Calories (my exact daily shake): ≈ 200 calories
24-29g protein
18–22g carbs
5-7g fat

Tastes like a berry milkshake, keeps me full for 2-3 hours, and leaves me 1,500+ (depending on your goals) calories for the rest of the day.

How This One Meal Helped Me Lose 117 Pounds

This tiny habit removed temptation, guaranteed I started every day in a deficit, and gave me predictable energy for my 10,000 daily steps. The high protein protected my muscle mass while the scale kept dropping – week after week, month after month.

Make It Work for You – Quick Customization Tips

• Just starting? Prep only 3–4 days to ease in.

• Super active? Adjust your calories and macros according to activity.

• Want flavor variety? Rotate protein flavors or add 1 tsp cocoa powder or cinnamon – still under 210 calories.

• Hate greens in shakes? Skip them – just make sure you get veggies later in the day.

Ready to Try the Routine That Transformed My Body?

This 200-calorie shake isn’t fancy, but it’s the most powerful habit I’ve ever built. If I can lose 117 lbs with it while running multiple businesses, you can absolutely crush your goals too.

Want this plan personalized to your exact age, height, weight, and activity level? Take my free 60-second Wellness Snapshot Quiz and I’ll quickly send you a custom starter plan.

Drop an emoji in the comments if you’re trying this next week!

Tag me on Instagram @healthymeinmy40s50sandbeyond when you make your first batch – I repost my favorites!

You’ve got this – one shake at a time.

Love,
Kari

P.S. Always check with your doctor before making major changes. Results aren’t typical, but consistency is magic.

How I Lost 117 Pounds After 40 – My Real Story (No Crash Diets, No Gimmicks)

I was rapidly approaching my mid-forties, tipping the scale at close to 320 lbs, and running a Bar & Grill and catering business with my husband.
I had zero time, zero energy, and a very real fear that if I didn’t change something soon, I wasn’t going to be around much longer.The struggle with my weight started when I was a little girl. I never learned how to fuel my body properly, never learned the real benefits of movement (probably because I just didn’t want to), and I definitely never learned anything different.

Finally — more out of necessity than desire — I got ready.

I lost the first 15 lbs almost by accident… and then I kept going.
117 pounds gone.
One hundred and seventeen freaking pounds!

Today, at 57, I have more energy than I did at 24. I’m healthy, active, happy to be alive, and living a life I truly LOVE. Nothing lights me up more than watching my clients lose 20, 50, 80 lbs and light up with the same joy I feel every single day.

This wasn’t magic, Ozempic, or killing myself in the gym.
It was simple, sustainable habits that finally stuck:

• Starting the day with real fuel (my 30-second protein shake changed everything)

• Walking every single day — even when I didn’t feel like it

• Filling my plate with color so I actually feel satisfied (and never deprived)

• Learning to be kinder to myself on the hard days

Little reminders I wish someone had told me sooner:
You are enough.
It’s okay to have bad days.
Don’t believe every negative thought you have about yourself.
You are so very loved.
And above all — be kinder to yourself.

If you’re tired of the start-over-Monday cycle, done with overwhelm, and ready for your own “I feel amazing” chapter (whether that’s 17 lbs or 117 lbs), I’ve got your back.

Take 2 minutes right now and grab my Free Wellness Snapshot. Answer a few quick questions and I’ll send you personalized next steps — no pressure, no judgment, just real support from someone who’s walked every step of this road.

You’ve got this… and I’ve got you.
Let’s do this together.

With love & the biggest cheerleader energy,
Kari

Grocery Shopping with a Plan: what and how!

In today’s fast-paced world, it’s easy to succumb to the convenience of processed foods and pre-packaged meals or eating out. However, making the effort to prioritize healthy grocery shopping can have a profound impact on your overall well-being. By filling your cart with nutritious, whole foods, you’re not only fueling your body with essential nutrients but also laying the foundation for a healthier lifestyle. In this blog post, we’ll explore the art of healthy grocery shopping and provide practical tips to help you make informed choices that support your health goals.Below are great steps for grocery shopping with a plan!

1. Plan Ahead: Before you even set foot in the grocery store, take some time to plan your meals and snacks for the week. Consider your schedule, dietary preferences, and any special occasions that might require specific ingredients. Creating a meal plan not only helps you stay organized but also prevents impulse buys and reduces food waste.

2. Make a List: Once you have your meal plan in place, make a detailed grocery list based on the recipes you’ll be preparing. Be sure to include a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Having a list keeps you focused and less likely to veer off course and grab unhealthy items.

3. Shop the Perimeter: When navigating the aisles of the grocery store, focus on shopping the perimeter first. This is where you’ll find fresh produce, meats, and other whole foods. The inner aisles tend to be stocked with processed foods and sugary snacks, so try to limit your time there.

4. Read Labels: When selecting packaged foods, take the time to read the labels carefully. Look for products with simple, recognizable ingredients and avoid those that contain added sugars, artificial preservatives, and excessive amounts of sodium. Pay attention to serving sizes and nutritional information to make informed choices.

5. Choose Whole Grains: Opt for whole grains such as brown rice, quinoa, oats, and whole wheat bread over refined grains like white rice and white bread. Whole grains are rich in fiber, vitamins, and minerals, and provide sustained energy to keep you feeling full and satisfied.

6. Stock up on Fruits and Vegetables: Fill your cart with a rainbow of fruits and vegetables, aiming to include a variety of colors and textures. These nutrient-packed foods are rich in vitamins, minerals, and antioxidants that support overall health and may reduce the risk of chronic diseases.

7. Don’t Forget Healthy Snacks: Instead of reaching for chips or cookies, choose healthier snack options such as nuts, seeds, yogurt, or fresh fruit. These snacks provide a satisfying crunch or sweetness while offering essential nutrients to keep you energized throughout the day.

8. Stay Hydrated: Don’t forget to hydrate! Along with your groceries, make sure to pick up plenty of water to keep you hydrated and support optimal bodily functions.

Healthy grocery shopping is a fundamental step towards improving your diet and overall well-being. By planning ahead, making a list, choosing whole foods, and staying mindful of your selections, you can nourish your body with the nutrients it needs to thrive. Remember, small changes add up over time, so start incorporating these tips into your grocery shopping routine today for a healthier tomorrow. Your body and mind will thank you for it!

Click below to take my quick Wellness Snapshot – in under 2 minutes you’ll discover your personal wellness score + the exact next steps that worked for me!

Blog Post Title Four

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.

Be clear, be confident and don’t overthink it. The beauty of your story is that it’s going to continue to evolve and your site can evolve with it. Your goal should be to make it feel right for right now. Later will take care of itself. It always does.