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.