Meal Prep Monday. For a week of lunch, grill a package of chicken, tilapia, and asparagus- and sautéed mushroom and brown rice with only brags and ground pepper for a 0 cal seasoning. Yogurt and fruit in mason jars for dessert. Fruit and raw veggies for snacks. Pack quick oats to add hot water and have oatmeal for breakfast on the go or at the office. Eat better, feel better.