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2 plus 1 method - simple & sustainable weight loss with a system
The 2 plus 1 method combines calorie deficit, protein intake & flexibility. Discover how you can lose weight healthily and sustainably with two meals from Prepmymeal and one free meal
5 min. reading time
Carolin Schmitt
13.10.2025
The 2 plus 1 method is a scientifically based nutritional concept that enables simple and sustainable weight loss - with two balanced pre-pymeal dishes and one flexible meal per day.
How does losing weight with the 2+1 method work? A brief overview
Before we take a closer look at the 2 plus 1 method, it is worth taking a look at the basics of losing weight. The most important factor in weight loss is the calorie deficit. This means that you need to burn more calories than you take in. In this state, the body draws on stored fat reserves to gain energy - this is how you lose weight (Schwarz et al., 2019). On average, women need around 1,600 calories per day, men around 2,000 calories.
If you want to determine your individual calorie requirements, you can do this with an online calorie calculator. Protein intake is just as important. Studies show that protein stimulates the metabolism, curbs the appetite and helps to build and maintain muscle (Van Vliet et al., 2015). In addition, protein consumes up to 30% of its energy during digestion - significantly more than fat or carbohydrates (Westerterp, 2004). Around 1.6 - 2.4 g of protein per kilogram of body weight is recommended.
Example:
60 kg woman → approx. 1 600 kcal / 120 g protein
80 kg man → approx. 2 000 kcal / 160 g protein
(Formula: body weight × 2 = protein requirement in grams)
These two factors - calorie deficit and sufficient protein intake - form the basis of the 2 plus 1 method.
What is behind the 2 plus 1 method?
The 2 plus 1 method is a simple but effective nutritional strategy.
It is based on three main meals a day:
Two meals from prepmymeal
Your own, flexible meal
The aim is to control your calorie intake, get enough protein and reduce fat without sacrificing pleasure.
Why two meals from prepmymeal?
Prepmymeal meals are perfectly portioned: About 400-500 calories and about 50 g of protein per meal. This means that two meals together provide around 1000 calories and 100 g of protein - half of your daily protein requirement, while you remain in a calorie deficit. According to Morton et al (2018), adequate protein intake is crucial to maintain muscle and keep your metabolism active, especially when dieting.
Sample calculation:
Woman (1 600 kcal target):
2 × Prepmymeal = 1 000 kcal
→ 600 kcal remain for a flexible meal
Man (2 000 kcal target):
2 × Prepmymeal = 1 000 kcal
→ 1,000 kcal remain for the third meal
This structure ensures that you feel full, meet your protein requirements and still have room for your favorite dishes - whether it's a breakfast bowl, pasta after training or dinner with the family.
The science behind flexibility
Flexibilität ist einer der gr ößten Erfolgsfaktoren beim Abnehmen. Studien zeigen, dass flexible Ernährungspläne deutlich länger durchgehalten werden als strikte Diäten (Kirk et al., 2019). Menschen, die ihre Ernährung an Alltag und Vorlieben anpassen können, erleben weniger Frustration und Hunger – und bleiben motiviert. Die 2 plus 1 Methode vereint beides:
Two structured meals (plannability)
Plus a free meal (freedom)
This way you stay consistent without feeling restricted.
How does the 2 plus 1 method help you lose weight?
Calorie deficit & muscle maintenance
The method helps you to automatically maintain your calorie deficit. Thanks to the controlled portions, you consume fewer calories but more protein - this protects your muscles from breakdown. According to Phillips et al. (2016), protein promotes muscle protein synthesis, i.e. the maintenance and development of muscles even in a deficit. The result: less fat, more defined muscles and an active metabolism.
Satiety & less cravings
Hunger is one of the most common reasons why diets fail.
Protein has a doubly positive effect here: it satiates for longer and stabilizes blood sugar levels (Halton & Hu, 2004).
As prepmymeal meals are rich in protein and fiber, you stay full for longer - and avoid cravings for sweets or unhealthy snacks.
Practical example: This is what a typical day with the 2+1 method looks like
One of the biggest advantages of the 2+1 method is that it can be easily integrated into your daily routine - whether you're in the office, at the gym or on the go. Here is an example of what your day could look like
Breakfast - 300-400 kcal / 20-30 g protein
Low-fat quark with berries and oat flakes
Protein porridge
2-3 eggs with wholemeal bread
or a protein shake on the go
This gives you a protein-rich start to the day, keeps you full for longer and prevents cravings.
Prepmymeal 1: Sweet potato and chicken bowl
520 kcal | 49 g protein
A classic example dish from Prepmymeal: filling, rich in protein and fiber - perfect for lunch at the office.
Prepmymeal 2: Noodles Asian Style
510 kcal | 48 g protein
A light but wholesome dish with lots of flavor - ideal for the evening.
Daily balance sheet
After these three meals, you will have about 1,430 kcal and around 127 g of protein. This leaves you with around 600 calories left, perfect for a third, individual meal of your choice. This flexibility is the key to why the 2+1 method works in the long term: You stay in a calorie deficit, but can still eat whatever you feel like.
Insider tip:
The XL meals are particularly practical as you can easily split them into two meals - e.g. at lunchtime and in the evening. And for those who are particularly hungry in the evening, a large XL portion in the evening is also perfect for covering your protein requirements and still staying within your calorie target. And best of all: the XL meals are available from just €5.99 per portion
Suitability for everyday use & simplicity
Healthy eating doesn't have to be complicated. The 2 plus 1 method is tailored to everyday life and stress. No shopping, no hours of cooking: The dishes are prepared in
Prepared in 7 minutes and delivered fresh - perfect for working people, parents or fitness beginners. So you save time and still stay on schedule.
Conclusion: Simple, effective and scientifically sound
The 2 plus 1 method combines the most important success factors for healthy weight loss:
A calorie deficit
Adequate protein intake
The flexibility you need to stick with it in the long term
Scientific studies show that a high-protein diet promotes fat loss, prevents muscle loss and increases the feeling of satiety
(Morton et al., 2018; Halton & Hu, 2004). This makes the 2 plus 1 method one of the simplest and most sustainable nutritional strategies if you want to lose weight and feel better without stress, sacrifice and calorie counting.
Tip:
Try it out for yourself - put together your own Prepmymeal box and start with the 2 plus 1 method. Healthy eating has never been so easy.
You can find our top dishes for the 2 plus 1 method here:
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QUESTIONS AND
ANSWERS.
The 2 plus 1 method is based on three main meals a day: two protein-rich meals from Prepmymeal and one flexible meal of your choice. This way you automatically stay in a calorie deficit, consume enough protein and can still eat flexibly
Of course, this depends on your individual calorie consumption. With a moderate deficit of around 500 calories per day, you can lose an average of around 0.5 kg of body fat per week - i.e. around 1 kg in two weeks
Yes, many Prepmymeal dishes are available as vegetarian or vegan options and contain plant-based protein sources such as lentils, chickpeas or tofu. This means that the method can be easily adapted to any diet
No. The method takes the counting out of your hands, as Prepmymeal's meals are already perfectly portioned. You know exactly how many calories and nutrients you are consuming - this saves time and makes losing weight easier
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