Hi, I'm J.J. Virgin, celebrity nutrition and fitness expert of Jjvirgin.com, and I'm here to talk to you about how to prepare meals for weight loss and if you just freaked out when I said prepare you're going to be very excited because really I'm going to teach you how to assemble meals for weight loss and that means five to ten minutes, can you handle that? Now, before we even talk about that, let's talk about how you should be eating. First of all, dump the snacking, stop the snacking. You're going to be eating three meals a day, eat within an hour of waking up, eat every four to six hours, stop eating two to three hours before bed. Think about it. If you're snacking every hour or two with one of those little snack packs, you're raising blood sugar, raising insulin, and you know what that says to your body? Store fat. We want to teach your body to burn fat. It's not just losing weight, it's losing fat. The next thing that I want to emphasize are calories. Yes, calories count but where they come from counts more. So, as we assemble a meal, we're going to make sure that we're getting calories from the four basic groups here, number one, protein, huge for weight loss. It's very thermic, and it's very satiating. That means it's going to boost your metabolism and help you stay fuller longer. So, great sources of protein, chicken, wild fish, grass fed beef, turkey, okay, next thing we're going to put in are loads of non-starchy vegetables. This is one that you can't overdo on. So lots of non-starchy vegetables. Examples would be asparagus and deep green leakeys and red peppers and onions, lots and lots of those. At least three servings which means a cup of raw or a half a cup of cooked. Next thing and you'll be shocked to hear this is a moderate amount of healthy fat. Now, the protein helps slow down stomach emptying and that's going to help you stay fuller longer. So does the fiber in those non-starchy vegetables. The fat actually works in your small intestine to do a little trigger to your brain to say you're full. So you need fat both to reduce inflammation, burn fat and help tell your body that you aren't hungry. That's important when you're trying to lose weight. Great sources of fat, olive oil, avocado, raw nuts and seeds and coconut by the way helps your body burn fat and the final little thing you're going to add to each meal and by the way this is about 25 grams or 100 calories, about a half a cup of either lentils or black beans or sweet potato or brown rice or a cup of fresh fruit, especially apples and berries. So, let's now play that out. What does that look like in real life? Easy thing, let's say you're going to a Mexican restaurant, order the taco salad, get loads of vegetables, add in some onions and some peppers, top it with chicken, put in some guacamole, some salsa, some black beans, you're good to go. The chicken was the protein. The guacamole was the healthy fat. You got all those vegetables in the peppers, onions and salad and then you got the black beans for your high fiber, starchy carb. Food assembly is easy. I'm J.J. Virgin, and that's how to assemble or prepare a meal for weight loss.