Discover how to make ready-to-go meals that promote healthy weight loss and are actually meals YOU WANT to eat.

Did you know that weight loss doesn’t have to be a chore. In fact, the single most important step to your weight loss goal can be achieved with just a few hours out of any given day of the week.

During this time, you’ll learn how we personally keep the fat at bay, and live a happy, healthy lifestyle. This is the same formula we live by and our members use too.

In addition, you’ll learn how to avoid the dietary pitfalls before they make it into your home. Plus we’ll teach you how to prepare delicious dishes you can grab and eat quickly for those frantically busy times (work, meetings, soccer games and life).

Not only will this 3-Step weekly ritual change your fitness level, it’s the best investment one can make in their health and the health of their family.

If you’re ready to make a lifestyle change, then read on to discover how we personally maintain and continuously improve our physiques, while staying ahead of a busy work schedule.

[Myth Buster] Is food prep time-consuming?

Not at all! Food prepping is actually an ongoing process that keeps your meal plans organized and saves hours upon hours each week. In one given day, (usually Sunday for us) we spend 2-4 hours planning and preparing delicious and nutritious meals that keep us ahead of life. We know this sounds like a ton of time prepping, but the well-planned 2-4 hours in comparison to the toll of time it would take to make each meal before meal time is a no-brainer!

For best results and a proven formula, we use our own 3-Step Food Prep process to make food prep a breeze. Best of all, all nutrition levels can use it. That includes beginners who’ve never even attempted better nutrition habits until now.

Step 1: Create your own Recipe Guide (for our own guide, scroll down)

This is actually a very creative part of the plan where you can look up healthy recipes on our site and include them in your meals. If someone tells you that healthy food has to be boring and tasteless, they are wrong. Good food can be made with knowing the right ingredients (Plus, knowing what to eat, and how much and when makes a difference too, but we can get into that later), different healthy ingredients and can deliver different types of tastes that you will relish!

Cooking is actually a very cathartic activity, and I recommend this to everyone! Not only is it is a great activity that you can share with your friends and family, but you will actually feel very happy while making your own food! Plus, when one goes to the expense of preparing and cooking their own meals, they are less likely to waste them or settle for unhealthy convenience food during the week.

So, to give you a sneak peek, this is usually the meal plan I follow for every other day in the week:

Day 1-

Breakfast: Usually a PB and Banana Smoothie  or healthier french toast

Snack: Green Juice along with a small handful or raw almonds.

Lunch: Northwest Chicken Salad

Afternoon Snack: Protein Coffee Cake

Dinner: Healthy Stir Fry

Day 2-

Breakfast: Protein Pancakes

Snack: apple slices and raw almonds

Lunch: Steak Salad

Afternoon Snack: Very Berry Smoothie

Dinner: Sweet Potato Soup

Step 2: Grocery Shopping-


This is a very exciting part of the meal prep course! Who said grocery shopping can’t be fun? If you have your recipes planned out and are willing to cook your own meals, you will find yourself more eager to go fill up your grocery cart with the best ingredients!

I always load up my cart with a lot of greens that includes spinach and celery. Never forget your onions, carrots and avocados. Get some cartons of Almond milk and instead of buying the usual bread, go for the most natural, whole wheat grain bread.

Also, replace your white rice with brown rice, since the latter is loaded with minerals like manganese which will keep your body strong. Finally, do not forget your protein intake. Go for lean steak which does not contain excessive fat and chicken breasts and fish (any fish will do).

Use Our Guide...

Where should we send our grocery list and meal prep poster?

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Step 2 (Part B): Cooking and meal prepping

The best way to describe this process, is in the video. No better way to say it.

Step 3: Pack your food-

Most of us are busy working in our office during the day, and we usually end up going to the nearest restaurants for lunch. This is usually not healthy, since you never really know what they are putting in the food. This is why packing your lunch and snack meals with you is the best option.

Always use sealable containers to store your food for the day. I always advise people to grab 4 or 5 snacks/meals (from the above) everyday. This will help your metabolism to get in the fat burning zone and suppress hunger cravings.

Final Thoughts:

To do a proper food prep, try to prepare your meal plans for the whole week and cook them all during the weekend. Since cooking is a great way to pass your free time, you will really enjoy spending your laid back Sundays in the kitchen, getting your healthy meals for the day planned. Sometimes though, I feel like cooking for the entire week is a cumbersome task owing to excess work etc, so I simply cook for three or four days, and then cook for the rest of the week when I run out of food in my fridge.

These three steps for meal prep is an absolute success! Most of our members have written to us, telling us their success stories after they followed our revolutionary food prep series and fat burning workouts. Ashley, one of our clients says, “I’ve gone through quite a transformation. I’ve lost over 50 pounds thanks to these two trainers!” She’s not the only one! See more Real People, w/ Real Results here…

Ready to get started? Here’s the fast track!

The best way to start your weight loss journey is with our all-natural, 7 Day Detox. On average, members have lost 4-10 pounds with this revolutionary weight loss jump start. You can too.

IGNITE Fat Naturally: 7 Day Whole Food Detox

Have a question, please ask below.

Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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