Easy Meal Prep Recipes For Weight Loss

Must Try

Low Carb Sesame Chicken Egg Roll In A Bowl


This chicken egg Roll in a Bowl is a Paleo, keto-friendly, and one-pot ground turkey recipe that is loaded with Asian flavor. It is also gluten-free, dairy-free, and Whole30 approved. From start to finish, you can have this healthy, low-carb, quick and easy meal ready in under 30 minutes! If you choose this recipe for your healthy eating, belief me you are not wrong.

Recipes here.

Healthy Meal Prep Ideas For Weight Loss

Meal prepping has long been a go-to choice in the workout world. Gym goers praise it for keeping their diet on track and the weight off. The end results? Pounds shed, time saved and less money spent. Weve rounded up 21 Healthy Meal Prep Ideas for Weight Loss, and once you get started, you wont be able to stop!

Quinoa And Rice Pilaf

Here’s how to cook quinoa with rice: Put them in the pot together and let them simmer until tender. It’s really as simple as that! Use the fluffy grains as a side dish or base for a grain bowl. Or try our favorite way to enjoy them: sprinkled into a salad for a hearty lunch.

Get the Recipe: Quinoa and Rice Pilaf

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Easy Chicken Cucumber Egg Meal Prep

Make this avocado chicken salad for lunch or dinner! Healthy and easy, this low carb chicken recipe comes with a meal prep option and is paleo and gluten-free, also good for lose weight. I suggest to use chicken breast in this recipe to feel a boneless experience. This recipe is perfect for breakfast, lunch and dinner.

AdvertisementRecipe here.

Meal Prep Recipes For Weight Loss

Meal Prep Recipes Weight Loss

To help you get inspired, I compiled some of my top meal prep recipes. They’re all between 300-500 calories so they’re healthy and will help you stick to whatever weight loss goals you have in mind.

I recommend starting with one or two of the following recipes and adding them to your meal plan. Once you’re comfortable cooking more at home, you can always make more recipes and add more variety to your diet!

Sheet Pan Chicken and Asparagus // Skillet Cashew Chicken

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Chicken Meal Prep For Beginners

A healthy chicken meal prep recipe for beginners, for weight loss, and for the week! If you’re looking for easy meal prep ideas look no further. ANYONE can make this chicken, rice, and veggie meal prep recipe and have tasty results.

  • The Diet Chef
  • 7 Large chicken breasts with rib meat
  • 2 Cups brown rice
  • 4 Cups water
  • 1 Large head of broccoli
  • 1 Red onion
  • 1 Large green zucchini
  • 3 Cups grape tomatoes
  • 3 Cloves of garlic
  • 2 Tbsps olive oil
  • 3 Lemons

How Many Times A Day Should You Eat To Lose Weight

Theres no hard rule on how many times a day you should eat in order to lose weight. But, when it comes to weight loss, the first change you need to be making is your eating habits. They dont say that abs are made in the kitchen for nothing!

If you want to lose weight and feel better, you need to eat nutritious food that will keep you full for longer. Protein and fiber take longer to digest and therefore keep you feeling full for longer than simple carbohydrates and sugars. Whether you eat three bigger meals or five or six smaller ones throughout the day is entirely up to you, as long as you keep in mind the number of calories you consume. Typically, a woman should eat approximately 1400-1700 calories each day to lose weight, depending on their specific bodies and nutritional needs.

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Weight Watchers Eggroll In A Bowl

Eggroll in a Bowl by Whole Lotta Yum

If you havent yet tried eggroll in a bowl, youre in for a treat! This weight watchers version uses ground chicken instead of ground pork and takes all of your favorite eggroll toppings and makes a deconstructed eggroll.

This will seriously become one of your go-to meal prep for weight loss ideas whether its for lunch or dinner. Serve alongside crispy fresh veggies or with coleslaw.

Spicy Chicken And Sweet Potato Meal Prep Magic

NEW! SUPER EASY 1 WEEK MEAL PREP FOR FAT LOSS | Healthy Recipes for Weight Loss

This recipe is less of specific recipe and more of a concept that weve been loving lately. Loving as in EATING IN OUR REAL LIFE. I didnt make this for the blog I made it for real life first. And now I love it so much that I want to share it on the blog. And that order feels refreshing.

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What Is Meal Prepping

Meal prepping entails making meals ahead of time for you to have ready throughout the week. The easiest dishes for meal prepping are recipes like stir-fries, salads, and other grain-based meals. Usually, what you make is strategically placed in the bowl, so nothing gets soggy and is ready for you to eat when the day comes! If you like eating the same thing everyday meal, prepping is a MUST for your healthy living journey!

As you will see, most of the recipes below have a pattern of what’s included. First, there is usually a grain/ carb such as rice, couscous, or potato. Next, a protein is mostly chicken or beef, which is the “main” part of the meal. Lastly, every dish is filled with different veggies to ensure you’re getting all the nutrients you need!

Now that you know the basics of meal prepping, let’s get into these awesome recipes!

Before you read: Please note ALL photos and recipes below are property of their respective authors and photographers. You can find the owner of each recipe under each photo. The photos and recipe titles all link back to their original creator, so please give them full acknowledgement for their hard efforts! Nutritional information is provided however, these are estimates and should not be interpreted as facts.

Meal Prep Ideas For Weight Loss

By: Summer Yule · This post may contain affiliate links.

Get 35 meal prep ideas for weight loss, including my shrimp fajita bowls! If you dont like salad, this bowl packed with protein and veggies makes an excellent healthy lunch alternative. Swapping the brown rice for cauliflower rice will turn this low-calorie meal into a low-carb option as well. If you want to lose weight, meal prepping is one approach that can help you with your goals.

As much as I enjoy salads, sometimes I like to mix up my lunches with entrees like easy shrimp fajita bowls. Healthy shrimp recipes for weight loss can keep my healthful way of eating from getting boring. This makes it easier to stick with it.

Are there certain healthy foods that you like, and your family members do not? If you have older kids who are in school, use your lunches as an opportunity to fit these foods in.

It is great to try and expand the palate to enjoy a wider variety of foods if the diet is limited. However, IMHO, there is no reason to torment family members with a few foods they dislike. For example, since my kiddo dislikes tempeh, Ill typically either have it for lunch or while he is away.

Get new recipe ideas weekly, our 5-Day Air Fryer Quick Start Guide, and more totally FREE exclusive goodies!

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Autumn Kale & Sweet Potato Salad

Want a great way to save money on your food budget? Eat fruits and vegetables in season.

This Kale & Sweet Potato Salad is a great way to enjoy fall produce. The sweetness of the sweet potatoes complements the bitterness of the kale.

And the pepitas and pecan add crunch, while the dried cranberries add tartness. The homemade Maple Tahini dressing is amazing.

Its a delightful mixture of sweet, acid, savory, salty, and spicy.

Best of all, one serving of this salad costs less than $2.00. So youre getting a restaurant-quality meal at a bargain price.

Per Serving:

Meal Prep Ideas For Dinner

Pin on Meal prep

This delicious salsa chicken is full of flavor and color. Keep things interesting with this far from boring meal prep dinner idea.

Youll notice that a lot of these recipes have chicken. Thats because chicken is one of the best meats to use for meal prep. It can be served cold or hot and reheats well. This Sante Fe low carb chicken recipe is another great one to add to your meal prep plan.

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Overnight Oats Faq And Top Tips

Whats the difference between oatmeal and overnight oats?

Oatmeal is made by cooking rolled oats with milk over the stove or in the microwave. Overnight oats are eaten raw and are made by soaking the oats in the liquid of your choice overnight.

Do you eat overnight oats cold or hot?

This is my game-changer top tip if you like a warm breakfast. You see, when I first discovered overnight oats, I was reluctant to try them because I dont like a cold breakfast, especially in the winter months. But if you dont add yogurt to your container and leave out the toppings, you can heat your overnight oats in the microwave. 45-60 seconds make them just warm enough to be delish! If you dont have a microwave handy, you can also heat them on the stove, but I suggest adding more liquid, or they might get too thick and dry.

Can you make overnight oats with water?

Yes, you can. I tried using water instead of my favorite oat milk, and it worked. Of course, the final result was much blander and less creamy. If you want to use water, I strongly suggest adding a sweetener to add a bit more flavor.

Can you make them with quick oats?

I prefer using rolled oats, as you can get a firmer texture. Quick oats will become too soggy. But the choice is yours.

Can you make them with steel-cut oats?
How long do overnight oats take to make?
How long do overnight oats last?
Can I leave them at room temperature overnight?
Are overnight oats gluten-free?

As long as you use certified gluten-free oats.

Italian Couscous Salad Meal Prep

A healthy and simple Italian Couscous Salad that everyone will go crazy for!

Its fresh and light tasting while still being filling and satisfying.

The dressing is the perfect amount of tangy, its packed with spice/dried herbs and has a bit of sweet tied in as well.

Get the recipe from chelseasmessyapron

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Fig Prosciutto & Goat Cheese Salad

Why eat a restaurant salad if it’s going to cost you the calorie intake of more than a full-sized meal? Enter our healthy fig and prosciutto salad recipe. In this version, there are a quarter of the calories! We pair strips of salty, intense prosciutto with juicy, ripe figs. Add the tang of fresh goat cheese and the subtle, earthy crunch of toasted pine nuts and this makes for one inspired salad.

Get our recipe for Fig, Prosciutto, & Goat Cheese Salad.

Expert Tips From A Dietitian

SUPER EASY 1 WEEK MEAL PREP FOR WEIGHT LOSS | Healthy Recipes for Weight Loss

This is a level 1 recipe . As mentioned above, you can make this a low-carb entrée by swapping out the brown rice for cauliflower rice. This will make the meal lower in calories as well. Using non-fat plain Greek yogurt in place of the sour cream is another way to bring the calories down.

Fajitas are typically served with tortillas. Consider this option if you need a meal to meet higher energy needs.

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Grilled Chicken Sandwich With Chimichurri

This grilled chicken sandwich delivers heroic flavor by employing chimichurri, an Argentine herb-based sauce that would make shoe leather taste like fine dining, along with a solid supporting cast of sweet peppers, sharp raw onions, and peppery greens. Good luck finding a side salad, let alone a real sandwich, at a restaurant for 310 calories.

Get our recipe for Grilled Chicken Sandwich with Chimichurri.

What Does Meal Prep Mean

Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time. You can meal prep one day ahead, or take one day to prepare lunch and/or dinner for an entire week. While most meal prep only one or two meals, you can easily meal prep breakfast, lunch and dinner, even snacks for the week ahead. Its entirely up to you!

In this post today, Ive shared a 7 day meal prep for weight loss that includes all your meals and snacks to make it as easy as possible to stay on track.

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Our Favorite Healthy Lunch Recipes

This is a crazy idea, but hear us out: your lunch doesn’t have to be a completely thought out meal. By that we mean you don’t need prep and prepare a composed meal like a steak sandwich or a mushroom pesto ravioli. You can also consider putting together some bento box ideas that feature a little bit of everything you want to snack on. Consider themes like:

  • Mediterranean lunch box: hummus and pita with a cucumber, tomato, onion, feta salad and a side of kalamata olives
  • Breakfast-style lunch box: everything bagel pretzels, hard-boiled eggs, apple slices, cheddar cheese
  • Veggie lunch box: roasted chickpeas, fresh peppers, cucumbers, carrots, green goddess dressing, almonds

If you’re in the market for some healthy lunch ideas, here are dozens of our favorite recipes to make for our midday meal.

Crockpot Glazed Chicken Teriyaki

Pin on Weight Loss Regimen

This is a healthy meal prep idea thats easy to prepare, taking just 5 minutes of prep time. Its a healthy twist on teriyaki sauce that uses no refined sugars. Its also high in protein with each chicken thigh containing 29 grams of protein.

If you are following a certain diet such as dairy free or gluten free, this recipe is perfect for you.

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Air Fryer Turkey Meatballs

This recipe are so tasty and healthy too meal lunch or dinner meal! Try this grilled and baked air fryer turkey meatballs recipe at home!

Recipe here.

From protein-packed to vegetarian-friendly, these are the perfect healthy meal prep ideas to prep on Sunday in less than 30 minutes! Also want some weight loss recipes these recipes are so helpful to you! Choose your best and good meal prep for your day good. For upcoming latest recipes want to see in that site, stay with us and dont forget to subscribe my site so that all upcoming recipes will watch you first.


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Honey Garlic Chicken Meal Prep

Do you work out at the gym regularly? Then you definitely want a protein-packed meal to come home to.

And my Honey Garlic Chicken Meal Prep has tons of protein. In fact, it contains a whopping 65 grams of protein.

The chicken thighs are nicely browned on the outside. And theyre juicy on the inside just the way they should be.

And the honey adds sweetness, while the soy sauce adds umami notes. Meanwhile, the garlic adds savory, and the black pepper adds a hint of heat.

So, relax those muscles, and tuck into this meal.

Per Serving:

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Baked Chicken Broccoli And Sweet Potatoes

This is a good meal you can prep at the beginning of the week. The chicken and broccoli get baked on one pan and the sweet potatoes get baked on another pan. They take longer to cook. Sweet potatoes and broccoli roasted in the oven is now my favorite way to eat my veggies. I seasoned the chicken with Mrs.

Healthy Dinner Meal Prep

Easy Chicken Meal Prep For Beginners | Chicken, Rice, and Veggies Recipe For Weight Loss

Back when I was first learning to cook for myself, I would often just rely on dinner leftovers for lunches the next day. Turns out, that’s only a great strategy if you have the time to make dinner every night. If you’re struggling to make dinner, you can find some of my fave meal prep dinners below:

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Creamy Whole30 Bacon Garlic Spaghetti Squash

This is another Paleo meal prep recipe that is easy to prepare. Spaghetti squash, bacon, and steamed broccoli those are all of the main ingredients.

There is also a sauce which adds a few more, but all told, there are just eight ingredients in this recipe.

If you havent tried zoodles , you just might be missing out. Sure, Ive heard of some folks who are not a fan, but theyre definitely worth trying.

Thats because zucchini is much lower in carbs than real noodles.

What Are The Best Food Items For Weight Loss

If you want to have an amazing meal prep, consider the weight-loss food items. The food items you put into your meal prep play a big role. If youre not going to feel the nutritional value of your food items, your weight loss meal prep is bound to fail.

There are a lot of important choices that you can choose from when making the best meal prep. Get your pens ready, and take note of these food items that will help you lose weight. You can always mix and match these food items when you feel like it.

Hard-boiled eggs can be the star of the best meal prep for weight loss. They are healthy, low in calories, and packed in nutrition. Other food items to consider are fruits, whole-grain crackers, tuna or salmon, and low-fat string cheese.

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