Additional Coverage:
- A weight loss coach who lost 44 pounds prepares 4 days’ worth of food in one hour. Here are her go-to recipes. (businessinsider.com)
Power Hour Meal Prep with Fat Loss Coach Bethany Dobson
Fat loss coach Bethany Dobson, who shed an impressive 44 pounds six years ago, swears by her “Sunday Power Hour” meal prep routine. Each Sunday, she dedicates just one hour to preparing her meals and snacks for the entire week, a strategy she says is crucial for maintaining her healthy, high-protein diet.
Dobson recently shared a sample “Power Hour” menu, featuring four servings each of shakshuka, baked oats, barbecue chicken loaf, and sweet chili chicken pasta salad. These recipes, and many more, can be found in her latest e-book, “Batch, Eat, Repeat.”
The Shopping List:
Dobson’s grocery list is categorized for easy shopping:
Protein:
- Chicken sausages (8)
- Eggs (8 medium)
- Chicken breast (500g raw, for loaf)
- Cooked chicken breast (500g, or raw to cook for pasta salad)
- Feta cheese (60g)
- Protein powder (60g, vanilla or chocolate)
- 0% fat Greek yogurt (160g)
Fruits & Vegetables:
- Bananas (2)
- Red pepper (1)
- Onion (1)
- Tomatoes (2)
- Sourdough bread (1 slice)
- Chopped tomatoes (2 cans)
- Corn (80g, canned or frozen)
Carbs:
- Oats (175g)
- Dark chocolate chips (50g)
- Honey (1 tsp)
- Dry pasta (200g)
Other:
- Milk (420ml)
- Barbecue sauce
- Greek yogurt (extra, if needed)
- Pre-chopped garlic (jarred)
- Chili flakes
- Paprika
- Salt and pepper
- Cooking oil spray
The Recipes:
Dobson provides detailed recipes and nutritional information for each dish:
1. Shakshuka Pots (4 servings): A flavorful mix of eggs, chicken sausage, and vegetables.
2. Baked Oats, Two Ways (4 servings): Choose between chocolate banana or blueberry white chocolate flavors.
3. Barbecue Chicken Loaf (4 servings): A simple, high-protein lunch option.
4. Sweet Chili Chicken Pasta Salad (4 servings): A refreshing and satisfying meal.
The Power Hour Breakdown:
Dobson breaks down her hour into manageable chunks, maximizing efficiency:
- 0:00-5:00: Prep (preheat oven, gather ingredients).
- 5:00-15:00: Start barbecue chicken and baked oats.
- 15:00-25:00: Start shakshuka.
- 25:00-35:00: Assemble shakshuka.
- 35:00-45:00: Clean and prep for pasta salad.
- 45:00-55:00: Assemble pasta salad.
- 55:00-60:00: Remove chicken, rest, slice, and portion.
With a little planning and dedication, Dobson demonstrates that healthy eating doesn’t have to be time-consuming. Her “Sunday Power Hour” is a testament to the fact that anyone can prioritize their well-being with just a little bit of effort.