Best Meal Prep Ideas For Weight Loss – Although most healthy ideas seem to make life more complicated – who has the discipline or time to do some crazy fitness or eating challenge every day? – meal prep or #MealPrepSunday is one idea that should simplify things! The fitness trend is all about making healthy meals and snacks for the week ahead so you can quickly reach for whatever you’re eating next.
The benefits are seemingly endless: all of your meals are organized for the week ahead, there’s no last-minute scrambling about what to cook, and you’re less tempted to reach for chips or an entree when you have a nutritious option ready. “When you’re ready to fuel your body right, you’ll get through even the craziest days with energy and positivity,” wrote Karena Dawn and Katrina Scott, meal prep enthusiasts and founders of Tone It Up.
Best Meal Prep Ideas For Weight Loss
Plus, you can get the whole family involved. Just imagine an assembly line of little helpers ready to prepare their lunches and meals for the week. Check out some of these easy breakfast, lunch, dinner and snack ideas that you can whip up for the week ahead. Ready? Break out the Tupperware!
Meal Prep For Beginners
Breakfast: protein shake. Lunch: chicken, quinoa, broccoli. Snacks: carrots, pretzels, coconut water, peach and protein bar. Dinner: Roasted eggplant, quinoa, salad and Italian parsley.
Breakfast: overnight oats with blueberries. Lunch: Cauliflower rice with chicken, eggs, carrots, corn and broccoli. Snacks: protein bar, banana and apple.
Breakfast: eggs, chicken sausage, sweet potato, bell pepper, kale and zucchini. Lunch: salmon, potatoes and broccoli. Snacks: Greek yogurt, strawberries, peanut butter and banana. Dinner: Tuna patties, squash and mixed vegetables.
Breakfast: Pumpkin Spice Chia Waffles, Pumpkin Yogurt, Almond Butter, and Shine Organics Purify Apple Pack. Lunch: Asian chopped salad. Snacks: edamame, shredded beef, cheese, protein shake, yogurt and apple. Dinner: chicken thighs with honey garlic, potatoes and carrots.
Easy Vegetarian Meal Prep: Chipotle Chickpea Taco Bowls • A Sweet Pea Chef
Breakfast: orange and yogurt. Lunch: angel hair pasta and salad. Snacks: Baked seaweed, banana, watermelon water, coconut water and a Square Organics bar. Dinner: Roast chicken, cilantro rice and roasted vegetables.
Breakfast: Toast, omelette with mushrooms, spinach, peppers, sweet potatoes and eggplant salsa. Lunch: quinoa, roasted yellow squash, eggplant and shrimp. Snacks: Popcorn, grapes, figs, Lara bar, maple sea salt bar, apple, edamame, banana bread, pumpkin almond bread, and berries. Dinner: Cauliflower fried rice with tempeh, tomatoes, spinach and green peas.
Breakfast: Peanut butter and jelly overnight oats. Lunch: Turkey Taco Salad. Dinner: Chicken, broccoli and wild rice soup or salmon pesto with asparagus and sweet potato.
Breakfast: English muffin breakfast sandwiches, turkey bacon, eggs and spinach. Lunch: Salad with tuna, celery, red onion, carrots, frozen peas, bell pepper, avocado, chia seeds and feta cheese, whole wheat dinner roll and frozen fruit. Snack: yogurt, apples and oranges. Dinner: Stir-fry with chicken, bell pepper, carrots, onions, corn, edamame or salmon with brown rice and green beans.
Healthy Meal Plan For Weight Loss
Breakfast: Two slices of Ezekiel toast, three scrambled egg whites and peanut butter. Lunch: chicken foil with romaine lettuce, feta cheese, pineapple and barbecue sauce. Snacks: Vegan protein shake, oats with almond milk and blackberries, banana and peanut butter. Dinner: Baked salmon, chickpeas and spinach.
Breakfast: Oats with peanut butter and a banana. Lunch: Salmon, blue cheese and broccoli, or white sweet potato, chicken, blue cheese and vegetables. Snacks: fruits, almonds and vegetables. Dinner: lentil pasta with cream cheese-vegetable sauce and egg.
Breakfast: Scrambled eggs with red peppers and onions, Brussels sprouts and chicken apple sausage. Lunch: Roasted Chipotle Chicken, Broccoli, Baked Sweet Potato. Dinner: Salmon with lemon pepper, sauteed green beans with mushrooms and roasted red potatoes.
Breakfast: Chocolate Peanut Butter Shakes. Lunch: taco salads. Snacks: White Chocolate Protein Cookies, Apples, Peanut Butter, Peanut Butter Coconut Energy Bites. Dinner: Spiced Honey Boneless Chicken Thighs with Wild Rice and Green Beans.
Easy Chicken And Vegetable Meal Prep
Jessica Lee Mattern is a web editor and writer covering home, vacation, DIY, crafting, travel, and more lifestyle topics. Before working for Country Living, she wrote for several lifestyle and women’s magazines, including Woman’s Day, Cosmopolitan and Redbook.
Carrie Underwood Follows a Mostly Vegan Diet 25 Quick and Easy Vegan Dinner Ideas 17 Healthy and Sustainable Weight Loss Strategies What are the Best Meal Plans for MS Patients?
The Ultimate Keto Diet Food List 30 Healthy Summer Foods for Women’s Day Dinners to Encourage 4 Ways to Eat Well for Less Too Much 39 Healthy Salad Recipes That Are So Easy to Make
5 Diet Tips for People With Rheumatoid Arthritis 21 of the Best Food Subscription Boxes What exactly is the keto diet? The Best Diets for Women This is a weight loss meal plan designed for women – especially women trying to lose weight.
Meal Prep Mondays
Each day is based on approximately 1400 calories – but you can easily adjust the calories per day to suit your needs. At the end of this video I will show you how you can modify the meal plan to give you from 1200 calories to 1600 calories per day or more – based on your specific caloric needs for weight loss.
Each meal will be approximately 400 calories and each snack will be approximately 200 calories – and I’ve specifically created these meals and recipes to be lower in calories – but still filling and provide good sustained energy. All of these recipes are balanced with good whole carbs, good protein, and healthy fats—because it’s important to eat all the food groups to lose weight the healthy way.
All of these recipes are very simple, and I’ll talk you through each one as we go (watch the video to make the meal with me). We will do 2 different options for dinner, 2 options for lunch and several different variations and options for breakfast and snacks.
But feel free to make multiple servings of just one or two of the recipes if you want to.
Clean Eating Meal Prep Ideas
I’ll also make sure to mention a plant-based alternative you can use, for any non-plant-based food (in the video) – just in case you’re plant-based. But many of these recipes are already plant-based.
Complete with 4 weeks of healthy meal plans and recipes to help you save time and lose weight – without counting calories!
*This is a weight loss meal plan designed for women – especially women trying to lose weight. (Men or children will need to eat more to lose weight in a healthy way.)
To get started, you’ll need some food storage containers. You will need 14 containers for all your lunch and dinner meals, if you are eating at home then you can use covered plates or other dishes. You will also need 4 small mason jars, you can also use covered cups or glasses. And you’ll need some reusable ziploc bags or other small containers for snacks and extra items.
Low Carb Recipes You Can Meal Prep
Since we want to prepare 7 full days of meals in just one hour, we need to start preparing and cooking foods that take the longest to cook. So we’ll work in that order, and eventually we’ll see all the meals together! Make sure you preheat the oven to 180C/360F before you start.
To give you an example of what a balanced weight loss diet can look like, I’m currently giving away my 3-day meal plan for FREE – but it won’t always be. Make sure you pick up a copy!
You can choose either one of the overnight oats, or a smoothie for every morning – what’s great is that every morning we have a completely different recipe for breakfast. Your overnight oats are good – you can literally eat them out of the jar with a spoon or serve them in a bowl. Whatever you want, and the smoothies are all done and ready – just throw the prepared smoothie into a blender with 1/2 to 3/4 cup water, or as needed and you’re good to go (and you can have the raw nuts on the side) .
Then for lunch, you have the option of egg and brown rice salad or quinoa and chickpea salad. Or your plant-based alternative (watch video for more details on plant-based alternatives).
Low Calorie Meal Prep Ideas Under 400 Calories
For your snacks, you have a different combination of fruits and nuts to choose for each day (or another 200 calorie snack of your choice).
And then for dinner, you have a chicken, quinoa and veggie dinner, or a salmon, baked potato and veggie dinner (or your plant-based alternative, watch the video for details).
All of the foods I used should last a week if refrigerated. Just make sure you eat them within 7 days. You can freeze dinners and then reheat them if you want, but lunches and overnight oats won’t keep well in the freezer. Also, don’t forget to keep your smoothie in the freezer.
You can heat your meals in a pan or any other way you like, or eat them cold – it doesn’t matter
