When you are on a weight loss journey, preparing healthy meals in advance can help you stay on track. Healthline recommends incorporating leafy greens, beans, whole grains, chia seeds, cruciferous vegetables, chicken, and other lean meats in your diet for effective weight loss. You may have run out of ideas if you have been meal-prepping for a while. However, there are many unique, delicious, and easy recipes that you can include in your weekly meal prep routine.
For example, you can start with a basic component to build upon, such as shredded chicken, and divide it into four or five portions. Then, season each portion differently to add variety to your meals. Another option is to prepare layered recipes in mason jars, which are easy to transport. Using tricks like this (and picking recipes that hold up well throughout the week) can make meal-prepped food much better. Check out the following ideas to improve your meal prep game and help accelerate your weight loss goals!
Quinoa is a whole grain, so these salads are a beneficial meal prep idea. You can get creative by turning them into southwest, Mediterranean, Green Goddess, and Caprese-style quinoa salads. Making the base is relatively easy since all you need is quinoa, water, and salt. Then, you can choose your preferred styles and get to work!
Our Greek Chicken Salad Bowls are easy to make and assemble ahead of time. You can put the portions into meal prep containers and have them during the week since they provide four servings. This dish has three main components: the seasoned boneless skinless chicken breasts, the salad with cucumbers and cherry tomatoes, and the homemade dressing. Keep the dressing separate until eating!
Lettuce wraps are easy to meal prep since you can simply make the filling and keep it separate from the lettuce until just before enjoying it. That way, the lettuce stays nice and crisp! These specific lettuce wraps contain ground chicken, carrots, water chestnuts, and garlic, and the homemade sauce to accompany it. Use extra lean ground chicken for best results!
Sometimes, you need something more satisfying to get you through the day. If you are making meal prep for lunch, these southwest steak salads will certainly satiate your hunger. They are easy to assemble in meal prep containers, too, since all you need is steak, iceberg lettuce, corn, beans, and cheese. Keep the light ranch dressing on the side, or use another preferred dressing.
Enjoy the flavors of a burrito without the carbs! This recipe contains black beans, grilled chicken, avocado, lettuce, mozzarella cheese, and more. Include some fresh lime juice to give it a nice zesty touch. These mason jar burrito bowls help with portion control and can easily slip into your work bag. They don't take up much space at all.
Create the Bento box lunch of your dreams with this recipe by The Girl on Bloor. You can make different variations of a classic Bento box. That way, you have something different to look forward to every day! For instance, include chickpea salad, assorted meats, cheeses, crackers, hummus, or fruit. There are plenty of ways to craft different variations. You can also include dipping sauces!
This meal prep recipe will provide you with three to four fajita bowls. You can make the recipe on Sunday, making it easier for you during the week! These fajita bowls contain sweet potatoes from red onions, bell peppers, brown rice, and guacamole. Of course, if you don't want it to be entirely vegetarian, you can include your favorite lean meat.
Cauliflower rice is an excellent low-carb substitute for white or brown rice. This recipe can be used as a foundation for your meal preparation! You can pair the cauliflower rice with vegetables, lean meats, and eggs and make different renditions such as ham and pineapple, chili lime, Mediterranean, or garlic sesame. Remember to allow the cauliflower rice to fully cool before you cover it with a lid and store it.
That Vegan Babe's plant-based meal prep recipe can give you a light and nutritious lunch. This is a great recipe to take on the go! You can load the meal prep containers with couscous, cucumber, tomatoes, lemon, parsley, and crispy tofu. It is also beneficial since you air fry the tofu instead of deep frying it, which means you'll cook it much healthier without oil.
People often meal prep lunch or dinner, but sometimes breakfast can be overlooked. However, breakfast is the most important meal of the day, and chia seeds are an adequate weight-loss food. Therefore, this recipe by Downshiftology is a fantastic choice! Make chocolate chia or a basic pudding, including toppings such as dried fruit, fresh fruit, coconut, nuts, and seeds.
If you want to create unique vegan meal prep bowls with Asian, Indian, Mediterranean, and Italian influences, follow this recipe. Each bowl is distinct and has its unique characteristics. To add variety, you can use different proteins like tofu, black beans, or chickpeas. Feel free to mix and match some ingredients to make the process easier.
Here's another breakfast meal prep idea for you to try out! These adorable overnight oat jars can start your day on the right foot. Each day of the week, you will enjoy a slightly different version: apple pie, chocolate, pecan pie, or cranberry. There are also cookie dough or pina colada flavors! Of course, the base of this meal is super easy to make, which is why overnight outs are so appreciated.
Do you miss the nostalgic feeling of eating a lunchable? With this creative meal prep recipe by Sugar Spice N Everything Nice, you can create a grown-up version that aligns with your weight loss goals. The recipe explains how to have a healthy balance of cheese, carbs, meat, fruits, and veggies. You can also include nuts and dips to accompany the primary components!
Make yummy taco salad meal prep bowls when you utilize this Creme De La Crumb recipe. This dish comprises ranch dressing, ground beef, Chipotle adobo sauce, jalapenos, tomatoes, and cheese. You can use lean ground beef and low-moisture part-skim shredded cheese to make it healthier. A good idea is to use little sauce containers so the lettuce stays crisp!
Barbecue chicken doesn't have to be an unhealthy food. You can make it nutritious by pairing it with the right foods! We also recommend using sugar-free BBQ sauce. This recipe is beneficial since you bake the chicken instead of frying it. The bowls contain kale salad, roasted and seasoned baby potatoes, and BBQ chicken. And, it can work as a lunch or dinner recipe, making it versatile!
These colorful mason jar salads will catch your eye because of their show-stopping presentation. However, the most important part is that they taste fantastic and are healthy! One version contains cherry tomatoes, cucumbers, mixed greens, carrots, boiled eggs, and bacon, so you have a healthy balance of proteins and veggies. The recipe outlines how you can create different types, so you should check it out.
A no-mayo tuna salad lunch box has a healthy balance of fruit, veggies, and protein. Specifically, this recipe has bibb lettuce, pita bread pockets, bell peppers, grapes, and homemade tuna salad with Greek yogurt to make it even healthier. You can also substitute the 2% Greek yogurt for nonfat! This is a fantastic lunch option and only takes 20 minutes to assemble.
Save money by making homemade taquitos, which you can use for meal prep. This delicious recipe includes cilantro lime rice, salsa, and black bean taquitos. If you want something heartier, you can make shredded chicken or beef taquitos instead. The only downside to this recipe is that the taquitos don't necessarily stay crispy, but the creator explains how they are still delicious either way!
Healthline states that eggs are a healthy protein that can aid in weight loss. That's why eggs are zero-point food on Weight Watchers! They are incredibly good for you. You can incorporate them into your breakfast meal prep when you make this recipe with garlic potatoes, scrambled eggs, cheese, and bacon. Take it further by adding some broccoli florets, which gives your body even more nutrients.
Mason jars don't have to just be for overnight oats or regular old salad. You can put pasta salad in them, too. This tasty recipe by The Pioneer Woman at Food Network features bow-tie pasta, pine nuts, kale, cherry tomatoes, and mozzarella balls. It also has a homemade olive oil-based dressing with garlic, lemon juice, zest, and fresh herbs. You can easily take it to work or school and enjoy it on the go!
Clean Food Crush shared this recipe for Greek chicken meal prep, and it has a colorful array of nourishing ingredients. The main components include boneless, skinless chicken thigh meat, seasonings, cucumbers, quinoa, cherry tomatoes, onions, and olives. You could also include feta cheese and a homemade tzatziki sauce to give more flavor. This is a refreshing lunch that will leave you feeling light yet satisfied.
Use this chicken as a base for your meal prep for the week. You can cook the skinless chicken breast and shred it, then season it to create teriyaki, lemon oregano, BBQ, chili lime, or jerk-inspired chicken. With such a wide range of flavors, you won't get sick of eating it throughout the week! Incorporate it with fresh veggies, whole grains, and sauces, or use it as a salad topping in your meal preparation.
Meal prepping doesn't have to be limited to just big meals. You can also prepare healthy snacks in advance to avoid consuming unhealthy ones during the day. It can be a fulfilling and satisfying pick-me-up when you create a fruit, vegetable, or protein snack pack using this recipe. This is also family-friendly; the kids love it!
Meatballs and cauliflower rice hold up well during the week, making this recipe a helpful option for meal prep. It isn't plain meatballs, though. It is garlic butter chicken meatballs with ground chicken, cauliflower rice, Italian seasoning, cheese, and fresh herbs. This is such an exquisite meal to enjoy on the go that it will become one of your new favorite recipes.
24 Meal Prep Ideas For Weight Loss
- 2 large boneless skinless chicken breast *mine weighed 10oz per breast, raw
- ½ tablespoon olive oil
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon dried basil
- Pinch of Salt & pepper
- ¼ teaspoon paprika
- 1 garlic clove, minced
- 1 cucumber, sliced & diced
- 1 pint of cherry tomatoes, halved
- ½ cup diced red onion
- ⅓ cup each of red & green peppers, diced
- 1 avocado, peeled, pitted and diced
- ½ cup olives, sliced
- ½ cup light feta cheese, crumbled
- 2 tablespoon fresh squeezed lemon juice
- 2 tablespoon red wine vinegar
- 1 tablespoon olive oil
- 1 teaspoon dijon mustard
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- Pinch of salt & pepper
- Preheat oven to 425F, line a baking sheet with foil.
- In a small bowl mix together the seasoning you will use for the rub on the chicken, oregano, thyme, basil, salt/pepper, paprika, and a minced garlic clove.
- Brush each breast with a little olive oil, then sprinkle the rub evenly over both sides of the breasts.
- Bake in the oven for 25 minutes.
- While the chicken is cooking you can dice up all the vegetables for the salad. Leave the feta cheese till after you have added the dressing.
- Mix the dressing ingredients together in a small bowl. Pour the dressing over the diced vegetables and stir gently. Top with the crumbled feta cheese.
- When the chicken has cooked, cut into strips and top the salad with chicken. This will make 4 servings.