Weight Loss Healthy Meal Prep Recipes

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How Long Can You Keep Meal Prep In The Fridge

Healthy Chicken Meal Prep | Lunch or Dinner Idea for Weight Loss #healthy #healthyfood

Once youre done with your meal prep, make sure you let your meals cool down before transferring them to airtight containers and storing them in the fridge, but make sure you dont keep your food in room temperature for more than two hours. If you are using meal prep containers and have stored your cooked meal prep well, it can last in the fridge for up to 7 days. Some foods will keep longer than others, which is something to consider when prepping 7 days at a time.

To make sure your veggies stay fresh in the fridge up to twice as long, a great tip is to soak them in ice cold water for 15 minutes and them store them in the fridge with a wet cloth or a damp paper towel.

If you prep your meals twice a week, that will help keep your food as fresh as possible.

Sweet Potato Chicken Poppers

Does this recipe not sound amazing? Not only is it healthy and Paleo, but you also get some good southern cooking out of the deal.

As the article mentions, these are basically the adult version of chicken nuggets. Hey, we may have loved them when we were kids, but the adult version is probably a better choice now.

Foods To Eat And A Healthy Meal Prep Shopping List

As mentioned above, any healthy diet should comprise mainly whole, nutritious foods like fruits, veggies, whole grains, beans, nuts, seeds, and healthy proteins and fats.

When planning meals for the week ahead, its helpful to create a shopping list. Grocery lists can help you stay organized while at the store and may even help you make healthier choices while shopping .

Think of your list as the first step in your meal planning. Youll want to pick up healthy foods but also have a plan to use them so they dont go to waste. Frozen and canned fruits and vegetables last longer and are typically less expensive.

Heres an example of a meal-prep and weight-loss-friendly shopping list:

This is simply a suggested shopping list. Your shopping list will change weekly depending on the meals and snacks you choose to meal prep.


Focus on consuming whole, nutrient-dense foods like vegetables, fruits, nuts, seeds, whole grains, beans, and fish. Fill your refrigerator and cabinets with healthy, meal-prep-friendly foods and make a plan to prep them into healthy meals and snacks.

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Chicken & Sweetcorn Tacos

Serve up these healthy chicken and sweetcorn tacos for an easy midweek meal that’s full of flavour. You’ll also have leftovers to make chicken and sweetcorn wraps for lunch tomorrow

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    Oven-bake white fish fillets with potatoes, tomatoes and herbs for a healthy and gluten-free weeknight dinner

  • What Are Overnight Oats

    Meal Prep Recipes Weight Loss

    Overnight oats are exactly what the name implies: simple raw rolled oats soaked overnight.

    Instead of cooking your oats on the stove or in the microwave, you can actually eat them raw by soaking them in milk overnight .

    All you have to do is put all the ingredients in a jar and let them rest in the fridge. By the next morning, youll have a perfect healthy breakfast that doesnt require any cooking.

    I love this way of preparing oats because they are creamy and have a hearty and rich texture. They remind me of a delicious pudding. I prefer them to the gluey texture of cooked oatmeal.

    Also Check: Easy Low Sodium Recipes For Heart Patients

    Tempeh Taco Salad Meal Prep Bowls

    Do you work in an office? If so, this healthy meal prep recipe is perfect for you. Designed to be on-the-go, its vegan and gluten-free, too!

    Plus, there are only a few ingredients, making this one cheap and easy to prepare. If you arent a vegan, you might be new to tempeh it has a much stronger taste than tofu.

    Meal Prep Ideas For Dinner

    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.

    Read Also: Healthy Berry Smoothie Recipes For Weight Loss

    The Best Meal Prep And Diet Plan For Weight Loss


    Learn how to meal prep and diet plan for weight loss with tips that are all about being flexible and developing a healthy lifestyle!

    Disclaimer: I am NOT a doctor and this post should not in any way be taken as complete fact or medical advice. Everyone’s body and health needs are different and this is not a post detailing or advocating for extreme weight loss measures. If you have experienced body image issues and are conflicted about your reasons for losing weight, you may want to skip this post. I have tried to provide accurate sources and a general overview of how you could possibly achieve weight loss through meal prep. Keep in mind that I’m just a regular person who lost a minor amount of weight through meal prep, healthy eating and exercise and I’m merely sharing my experience and what has worked for me in the past. What worked for me will not work for everybody!

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    Butternut Squash Pasta Salad

    Healthy Pasta Chicken | Meal Prep Lunch Ideas For Weight Loss

    If you’re looking for easy, healthy lunch recipes for weight loss, but you’re tired of lettuce-based salads, this butternut squash pasta salad recipe will be a game-changer. Like other Mason jar salads, this recipe can be made in advance, and it’s packed full of nutritious veggies.

    Get our recipe for Butternut Squash Pasta Salad.

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    Healthy Meal Prep Ideas For Lunch

    I don’t know about you, but finding healthy meal ideas for lunch is the biggest struggle for me. While I could have a smoothie every day for breakfast and would be content eating lean protein, roasted vegetables, and a healthy grain for dinner, lunch always seems to be a struggle.

    This list of healthy meal prep ideas you can take to work, eat as a light dinner, or eat on the go. Most of these will keep for days on the fridge if you like to meal prep on Sundays like we do and then have lunch ready made.

    Teriyaki Ground Turkey And Cauli

    Okay, yall THIS recipe is a must-try! Im going to go out on a limb and say its one of my top 5 favorite recipes Ive ever shared. I was craving something Asian-inspired and thought about teriyaki sauce for some reason. So, I whipped up my soy-free teriyaki sauce with a ground turkey mixture and WOW-zers! I paired it with cauliflower rice to keep it low calorie and low carb but feel free to serve it with brown or white rice .

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    These Four Make Ahead Of Time Dishes Are Ensured To Light Up Your Evening And Keep Your Yearning Under Control

    Steak Fajita Bowls – Tastes like solid take-out! Twofold the segments and make ahead of time for a scrumptious lunch the entire week. Present with your number one fixings like tortilla strips or guac.

    Honey Sriracha Turkey Meatballs – Sweet and zesty, these flavor-stuffed meatballs are an astonishing choice for your week-by-week feast prep. Simple to make, and tasty – this will be the dinner you most anticipate over the day!

    Generous Salads – Check out these plates of mixed greens that will keep you feeling full and great AF. Change up your garnishes every day for assortment and pick low-fat/low-sugar dressings that won’t pack on void calories.

    Avocado Tuna Salad – The ideal mix of smooth and crunchy! Bend over this recipe and present with broiled yams, on grown grain toast, or on top of lettuce. You can likewise attempt it with chicken.

    Simple Shrimp Ceviche – High protein, low carb, and no cooking required. Blend Trifecta shrimp with your #1 new veggies, throw in a lively vinaigrette, and appreciate!

    Steak and Avocado Lettuce Wraps – The most straightforward, high-protein lettuce wraps you could eat the entire week and not become weary of.

    Turkey Stuffed Bell Peppers – Great, parceled controlled dish. Mix it up with garnishes like low-fat cheddar, guac, or hot sauce. Broil the peppers early on for much more character.

    Tips & Tricks For Weight Loss


    Eat less than you consume: This is the golden rule for weight loss. Consume fewer calories than your output, and it gives your body no choice but to burn stored up energy sources. This weight loss calculator can get a good figure of how many calories you should be eating.

    Exercise regularly: If you want to stay healthy while losing weight, this is an important step. Exercising doesnt only burn calories but improves your overall health and fitness.

    Eat whole foods: Still to whole foods. They are a lot more nutritious and provide longer-lasting energy while also being much more filling!

    Also Check: Vegan Recipes Everyone Will Love

    How To Meal Prep

    Easy meal prep is more about planning than it is about anything else. Meal prep without planning is kinda impossible. Or frustrating and stressful. Which is exactly what we want to avoid.

    So here are some meal prepping ideas and tips to get you started and help you stay organized and focused:

    • Make a plan and stick to it.
    • Make lists with meal prep recipes and meal prep ideas, shopping lists, menu lists. Lists should become your best friends. They are very helpful!
    • Make it your own. If you dont like to pack your lunch for work, choose only meal prep recipes for breakfast and dinner.
    • Choose 2 days per week for cooking healthy make-ahead meals if you dont want to spend a lot of time in the kitchen at one time.
    • Make meal prepping fun. If you dont have time for complicated recipes, choose a simple meal prep. Its better to choose what works for you.
    • Make it delicious and not boring. Experiment with spices, herbs, and marinades. Youll have countless easy meal prep ideas without too much effort.

    The key takeaway is that meal prep is flexible. The goal is to make it work for you so its something YOU want to do. If you want to do it, youll stick to it and be successful.

    Brown Rice Over White

    Check if the restaurant has the option of brown rice, which is much higher in fiber, protein, and other micronutrients compared to its white counterpart. It also contains unsaturated lipids, micronutrients and ranks low on the glycemic index. Whole grain and whole wheat options, such as whole wheat tortillas, are generally more nutritious alternatives.

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    Does Counting Macros Work

    Watch the quick video

    I have my clients focus on macros because it doesnt label foods as good or bad. If the day gets away from you and you need to pick up something from the drive-thru, you can make it work.

    Why macros?

    Macros not only take the pressure off your food choices, but they also offer a vast amount of flexibility.

    You will see that certain foods make you FEEL good, that they fill you better than others and by experimentation, youll find what works for you as an individual which is amazing!

    When you track macros, you dont have to overhaul your lifestyle. You simply make little tweaks and those small changes can add up to big results.

    + Vegan Meal Prep Ideas That Everyone Will Love

    High Protein Breakfast Wrap | Low Calorie | Weight Loss Healthy Food Recipes

    Food, Meal Prep, VeganNovember 4, 2021

    This article may contain links from our partners. We may receive a small commission if you make a purchase through a link. Please read our disclosure and how we make money.

    Some of the best vegan meal prep ideas, easy to cook and delicious to eat. Youll find plant-based breakfast, lunch, dinner, dessert, and snacks to satisfy your cravings!

    My delicious Mexican Quinoa: full recipe here

    Up until a few years ago, I didnt even know what meal prep was! But now I am a converted.

    Meal prep is a great way to save money on groceries, save time, and eat healthy food every day.

    Sometimes vegan recipes can feel a bit laborious and complicated. Thats why I put together a list of vegan meal prep ideas that are not only delicious but easy to make.

    Whether you are just starting out on a vegan diet, you are just trying it out for a few weeks, or you are a plant-based expert, meal prep is a great way to sort out your weekly food in very little time.

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    Low Calorie Meal Prep Ideas For Quick Weight Loss

    Get the recipe from Damn Delicious

    This Steak Cobb Salad Meal Prep is overflowing with nutrients, protein, and greens! What not to love?

    Get the recipe fromAmbitious Kitchen

    This salad really looks so delish and healthy! Definitely, a must-try!

    Get the recipe fromEat Good 4 Life

    My son loves teriyaki chicken so much. With fresh broccoli and organic carrots, this meal is packed with flavor and super healthy too!

    Add this to your list of meal prep recipes this weekend!

    Get the recipe fromCooking Classy

    Almost every food with cheese is a YES for me! So this cheesy Lemon Chicken Romano is comfort food at its best!

    Get the recipe fromPinch of Yum

    The colors say it all! You have sweet potatoes, corn, lettuce, black beans. Totally filling, healthy, and low-cal!

    Get the recipe from Eazy Peazy Mealz

    Brown rice, zucchini, broccoli, tomatoes, and red onion, and deliciously seasoned chicken all cooked on a sheet pan for a low mess, big flavor, meal prep!

    Get the recipe fromDamn Delicious

    This Cauliflower Chowder soup looks so irresistibly delicious for those chilly nights!

    Get the recipe fromPinch of Yum

    This Avocado Veggie Panini is loaded with the most delicious sauteed mushrooms, tomatoes, and kale, plus it has a little cheese and smashed avocado.


    Rice And Beans Meal Prep For Weight Loss

    You know what Rice and Beans combo is undefeated. This plant based meal is a source of complete protein and ideal for breakfast, lunch or dinner.

    This healthy rice and beans meal prep is the perfect breakfast meal on weekends.

    This filling meal is best eaten as a pre-workout breakfast meal.

    Get the recipe from fitnessfoodrecipes

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    Kickstart Keto Without Giving Up Your Favorite Foods

    Need more easy low carb recipes? I understand! Ive lost 148 pounds on the keto diet and maintained that weight loss for six years!

    Crave-Worthy Keto is the ultimate collection of over 40 low carb recipes for all of the foods you crave for breakfast, make ahead meals, breads, and 30-minute dinners. All with 5 net carbs or less! Dont wait another day to get started! Buy Crave-Worthy Keto now and download them instantly!

    I Make These 6 Recipes Every Sunday To Help With Weight Loss

    25 Easy Meal Prep Recipes for the Entire Week

    Prepping food for the week is one of the most effective ways I stay on track when it comes to eating healthy and to avoid mindless overeating. If you need meal-prep ideas for weight loss, here are the six foods I make ahead every Sunday.

    I’m plant-based, so my protein choices are beans, whole grains, and tofu, but if you eat meat, cook that instead. I also prep lots of fresh and cooked veggies since the fiber helps me feel satiated and the nutrients keep me energized. This takes me a few hours on Sunday afternoon, but it’s one of my favorite times of the week! I put on Netflix and enjoy this relaxing time alone in the kitchen. Starting the week with a packed fridge is so satisfying, and knowing I have healthy foods prepped saves time and makes life so much easier.

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    Mexican Food Inspired Recipes

    Here at Make It Skinny Please we cant keep Mexican food off our plates . We especially love recipes heavy on fresh ingredients and lighter on the cheesy aspect.

    We think youll agree, you wont miss the loads of cheese or fatty toppings on these recipes. The natural ingredient flavors shine bright and are so satisfying.

    Whether making shredded Mexican chicken or Copycat Chipotle Chicken for as a component for other dishes like tacos , or a healthy deconstructed taco in the form of Taco Black Bean Spaghetti, these easy recipes never disappoint.

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    Easy Mexican Tuna Salad For Healthy Meal Prep

    Prep Time: 15 Minutes

    This Mexican tuna salad is perfect for easy and healthy meal prep! Theres no cooking involved, so its super quick and easy to make, plus its bursting with bright Mexican-inspired flavor. And because its got lean protein, lots of veggies, and good fat, its a completely healthy meal!

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    High Protein Meal Prep Breakfast Ideas For Weight Loss

    Breakfast is famous for being the most important meal of the day, and its no different with weight loss. Pick one of these delicious high-protein breakfast recipes to start your day.

    A healthy breakfast skillet full of protein, veggies and lots of flavor, this savory breakfast skillet is great for group gatherings or meals that can last you throughout the week.

    Calories: 448kcal Protein: 34g Carbohydrates: 6g Fat: 32g

    Three ingredients: Cottage cheese, eggs, and oats. Twelve minutes from start to finish. You wont be disappointed!

    Calories: 441kcal Protein: 36g Carbohydrates: 31g Fat: 18g

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