21 Healthy Meal Prep Ideas for Weight Loss (7-Day Diet Plan for Weight Loss)
on Dec 16, 2022, Updated Nov 21, 2023
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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. We’ve rounded up 21 Healthy Meal Prep Ideas for Weight Loss, and once you get started, you won’t be able to stop!
How to Make a Meal Plan?
The first thing to keep in mind is the word: PLAN.
Before you start your meal prep, you need to have a solid plan! It may be a bit overwhelming at first, but just take a breath and know that you’ll do just fine.
Start with a meal you love that is healthy and work your way up from there. Research the kinds of foods you’ll need in your diet to lose weight. This means that you’ll need to include fruits, vegetables, and proteins. Before you know it, you’ll be well on your way to prepping all of your meals!
Why Is a Meal Plan Good for Weight Loss?
If you’re looking to lose weight, meal planning can be a helpful tool. If done correctly, you can create calorie level intakes and portion sizes that will help you with portion control. When you plan ahead, you’re able to see and be aware of what you’re eating, rather than eating on impulse.
Pro Tips
- Plan ahead: Set aside some time to consider the meals you want to make, how many you’ll need, and approximately how long it will take for you to prepare. When you plan ahead, you’ll reduce the time needed to cook meals every day.
- Buy high-quality fresh ingredients: When you buy high-quality fresh ingredients you are ensuring that you get the most flavor from your food and the ingredients will last longer.
- Drink plenty of water: Drinking more water can increase your metabolism and that means that you can potentially burn more calories! Drinking water before eating can also help you eat less.
- Don’t skip breakfast: The age-old saying that breakfast is the most important meal of the day is true! If you eat a well-balanced breakfast, your body learns to rev up your metabolism and burn calories.
- Use meal prep containers and mason jars: Using mason jars not only makes your meals look more enticing but it also helps to portion out your meals too.
7-Day Best Weight Loss Meal Prep Ideas for The Week
To get the best results from your meal prep and get onto your weight loss journey, decide on the foods that you’ll enjoy eating and that can be easily reheated.
Some great options for dinner include spicy tuna bowl, chicken fajita meal prep bowls and turkey stuffed peppers.
A key thing to remember is that you need to get more protein into your mornings and avoid high sugar, high-calorie options. Be sure to get some nutrition in your lunch and load it with lean protein, veggies, and whole grains. Some great options to start your day off right include overnight breakfast oats, granola berry parfait and sous vide egg bites. For lunch, look to make some steak salad, chicken and avocado salad or Greek kale quinoa salad.
Breakfast Meal Prep Ideas for Weight Loss
- Starbucks Sous Vide Egg Bites Copycat: These egg bites are made sous vide style. Velvety smooth and full of flavor every time, this recipe is one you don’t want to miss!
- Make Ahead Overnight Breakfast Oats: If you’re new to the overnight oats game, don’t worry! This recipe is perfect for beginners. Simply prepare, let sit overnight, and wake up to a healthy and delicious breakfast that’s ready to eat! Plus, you can customize overnight oats with your favourite fruits too!
- Granola Berry Parfait: Packed full of protein, this granola berry parfait is perfect for those looking to lose weight. Made with oats, fruit, nuts and natural sweeteners, this breakfast will satisfy your cravings while keeping things healthy.
- Mini Keto Frittata Meal Prep: This recipe makes enough mini keto frittatas to share or to last you all week. Loaded with tomato, cheese and spinach, this dish gives you a well-balanced meal in every bite.
- Avocado and Egg Meal Prep: This protein-rich recipe is perfect for those on the go! Pack it in your kids’ lunch or for you to snack on all day. You’ll also get some great substitutions if you want to switch things up a bit!
- Make Ahead Omelet in A Jar: Making an omelet in a jar will make your life so much easier! All this one takes is 10 minutes of prep time and 15 minutes to cook.
- Apple Cinnamon Quinoa Bites: This delicious breakfast will have you wondering if it’s really healthy for you! Apple cinnamon quinoa bites are ready in 30 minutes and make enough to last for a couple of weeks.
Healthy Lunch Meal Prep Ideas for Weight Loss
- Miracle Noodles: Have you ever tried miracle noodles? Also known as shirataki noodles, they’re plant-based and grain-free. You’ll especially love this recipe if you’re looking for a dish with incredible flavor but fewer calories! Bonus, they’re keto, paleo, vegan, and gluten-free.
- Pan Seared Pork Chops: These are hands down the best pork chops you’ll ever try! They turn out tender and juicy every time. All you need are five simple ingredients and 15 minutes of your time!
- Steak Meal Prep Salad: This recipe can and will make your life a little easier by helping you eat healthy all week long! With just a bit of prep time, you’ll have four meals ready to go.
- Zucchini Noodles Vegetarian Meal Prep: Who’s ready for a low-carb meal? Zucchini noodles are packed full of veggies! Tossed in a mouth-watering and creamy avocado pesto, this meal prep recipe is one you don’t want to skip! Plus, it’s ready to eat in under 20 minutes!
- Weight Loss Salad with Chicken and Avocado: Cherry tomatoes, cucumbers, onions, and avocados make up this colorful weight loss salad. Tossed in a tangy dressing and topped with chicken, this salad recipe is one you’ll come back to again and again.
- Low Carb Chicken Pasta Meal Prep: Gone are the days when you needed to buy pasta sauce at the grocery store. This dish is easy to make at home and even better to eat. It’s light, healthy and tasty too!
- Greek Kale Quinoa Salad: Thirty minutes is all you need to make this healthy and delicious quinoa salad. This dish is loaded with vegetables and tossed in a simple lemon and olive oil dressing! Yum!
Easy Dinner Meal Plan for Weight Loss
- Turkey Stuffed Peppers: Loaded with ground turkey, brown rice, tomato sauce and spices, these turkey stuffed peppers need to make your meal prep list! They’re easy, healthy, and perfect any night of the week. Add a crisp salad to make this a well-balanced meal.
- Low Carb Chicken Breast Meal Prep Bowls: Chicken, mashed cauliflower and sauteed vegetables are all you need to make these bowls. This simple recipe lets you enjoy an easy low carb meal throughout the week! Packed with protein and vegetables, this dish is healthy and will easily fill you up.
- Chicken Fajita Meal Prep Bowls: Here’s a low-carb lunch that’s also paleo, whole30 and gluten-free! These chicken fajita bowls will last up to five days in your fridge, making them the perfect solution for week-day lunches or dinners!
- Oven Baked Salmon Meal Prep: Easy oven-baked salmon is tender, flaky, satisfying. and perfect for those wanting a healthy and delicious dish for lunch or dinner! This dish features an amazing sweet and savory citrus sauce you’ll love!
- Spicy Tuna Bowls: If you love tuna sushi rolls, you’ll love these deconstructed sushi roll bowls too! These tasty bowls are packed full of protein, brown rice, and veggies, and covered in a spicy mayo sauce.
- Chickpea Quinoa Bowls: An ideal dish for vegans, these quinoa bowls can be enjoyed by everyone! They’re healthy, filling and a must-try! The best part is they require very little time to prepare.
- Garlic Shrimp and Veggies Meal Prep Bowls: Enjoy these tasty bowls right away or put them in the freezer to eat later! Made with succulent shrimp, zucchini, bell peppers, and onions smothered in a creamy, buttery sauce, we think you’ll make this recipe again and again.
Easy Meal Prep Recipes for Weight Loss
Ingredients
- 2 packages Miracle Noodles, 8-oz per package
- 1 pound raw shrimp, thawed
- 2 teaspoons olive oil
- 1 cup carrots grated
- 1 tablespoon minced garlic
- 1/2 teaspoon minced ginger
- 2 tablespoons soy sauce
- 1 green onion sliced
- salt and pepper to taste
Instructions
- Rinse the shirataki noodles with cold running water in a colander.
- Add the noodles to a non-stick skillet over medium heat. Cook for 2-3 minutes until dry. Remove from heat and set aside.
- Add oil to a skillet over medium heat. Add garlic and ginger. Sauté for about 1 minute until fragrant.
- Add carrots, and sauté for about 5 minutes or until tender.
- Add in the shrimp and stir fry another 2-3 minutes until they just turn pink.
- Add the cooked noodles, soy sauce, and green onions. Stir to combine. Season with salt and pepper to taste. Serve and enjoy!
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
