Last Updated on November 7, 2022 by
For years people were trying to lose weight by putting themselves through extreme diets such as the cabbage soup diet, grapefruit diet and others. However, after years of hard work and time consumed these diets are proven not to be effective. Meal replacement powders (MRP) on the other hand have been proven to be effective at helping you lose weight.
Meal replacement shake for weight loss is a type of weight loss supplement that replaces the main meal you would normally have with your natural food. With meal replacement, you can lose weight faster and easier than doing it naturally. Here, we will look at why protein shakes help with weight loss, how to make the perfect protein shake for weight loss, how to use meal replacement shakes for weight loss, and we also review some of the best meal replacement shakes on the market. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Prep For Weight Loss Ideas, make sure you read this article.
Meal Prep For Weight Loss Ideas

Meal prepping has long been touted as the nutrition go-to in the fitness world. Advocates praise it for keeping their diet on point and pounds off, all while saving them time and money. But what exactly counts as meal prep, and is it worth the hype?
When done right, meal prepping can be one of the biggest factors helping you lose weight fast and hit your fitness goals. But it takes a little strategy to get it right and make meals that you will continue to enjoy for more than a few weeks. To help, we’ve compiled our favorite meal prep ideas for weight loss, including recipes, meal planning strategies, and flavor hacks to stop boredom in its tracks.
How to Meal Prep for Weight Loss
Learning how to meal prep doesn’t have to be difficult. In fact, you can tailor your meal plan and approach to your skill level—no chef culinary skills needed.
Your diet, just like your meal prep, is personal. And what works for one doesn’t always work for everyone. To start, let’s get the basics down first.
What is Meal Prep?
Meal prepping is the art of planning and preparing some or all of your meals in advance with the intention of controlling calories and nutrition to meet personal dietary needs.
This could be making your lunch the night before, cooking in batches, or pre-cooking all your food and portioning it out for the week. And it is often done to improve overall nutrition intake, cut calories, gain muscle, support workouts, etc.
Meal Prep Benefits
Meal prepping benefits range from reduced cost and time spent to lower stress levels and more successful dieting. Taking control of your diet and the foods you’re eating is one of the best ways to make sure you are successful.
Having a plan and food on hand will prevent you from making poor, hunger-based decisions when they arise and can cut down on the amount you are eating out—saving you money in the long run. And with research continuing to suggest that meal planning is associated with better nutrition and more weight loss, it is definitely something worth considering if you are trying to get in shape (1,2,3).
Meal prepping can also help reduce the stress that comes with trying to eat healthier. Dieting, especially cutting calories, can cause you to think about food all day long. And not knowing what your next meal will be or whether or not it’s going to help your dietary goals can get overwhelming day after day.
Not to mention, your willpower gets drained much faster, and you are more likely to go off your plan when you’re tired or “not in the mood” to make the healthier decision, especially if it feels more difficult or time-consuming.
Solving all your food decisions in advance really frees up some of your willpower and mental stress, helping you reach your goals faster and with more ease.
Weight Loss Meal Plan

This is probably the most important part of your meal prep routine. Prepping food alone won’t necessarily help you drop pounds if you aren’t following the basic steps for weight loss. Start with the following, in this order:
Sensible Portions
Once you’ve got the basics down, it’s time to start putting it into action.
Calories and macros go hand in hand, which is why meal prepping on a macro diet can make keeping your portion control in check and calorie control even easier – especially since counting macros means you have an idea of how much of each type of food your should be eating.
You may also want to consider buying a food scale or use a food tracking app to be as precise as possible and learn the exact portion sizes that match your individual needs.
Keep in mind, the portions you use may change from one day to the next or one meal to the next, depending on your fitness and health goals. You can adjust your carb and protein portions around your workouts, eating more food when you are more active and a lighter meal on rest days or when you are not moving around as much.

Your carbohydrate needs are directly related to your level of physical activity, and you should eat more carbohydrates when you are the most active.
Here are some easy ways you can automatically get more nutrition and sensible portions into your meals:
- Load up on veggies. They should make up 1/3 to 1/2 of your meal to provide high amounts of nutrients, prebiotics, and fiber that will help keep your appetite in check and your metabolism going strong.
- Pick lean proteins to balance out the dish like chicken, fish, grass-fed beef, or tofu. Minimize breaded and fried versions to keep your calories in check. Eating more protein will help keep you satisfied and supports lean muscle, which is important for weight management.
- Use whole grains like quinoa, farro, brown rice, and whole-grain pasta as a base. They travel well and pair with just about any protein, veggies, and flavor you add. You can also use beans, lentils, peas, corn, or potatoes. Aim to keep your starch portion to 1/3 or less of your meal.
- Cook with small amounts of healthy fats like olive oil and avocado oil, or top with whole fats like olives, nuts, and avocados. A little bit goes a long way, so keep your portions small and only add what you need for flavor.
- Minimize added ingredients like salt, cheese, heavy sauces, high sugar dressings, etc. These can wrack up extra calories quickly from sugar and fat. Instead pile on calorie-free additions to add more flavor and variety – like lemon, fresh herbs, garlic, paprika, or chili flakes. Or choose lighter options like salsa, kimchi, nutritional yeast, and sugar-free dressings.

Weighing Your Food
Been counting calories and still having trouble losing weight?
Learning how to weigh your food using a food scale is the most accurate way to control your portions. Even if you are using measuring cups and spoons, this still requires some eyeballing.
If you are new to meal prep or need to be super strict about your calories, consider using weights instead. Minor differences can really add up, especially when looking at high-fat toppings, dressing, and cooking oil.
For example, 1 ounce vs. 1.5 ounces of cheese topping can look pretty similar, but the larger portion adds 43 calories, 3g protein, and 3g fat to your meal. This amount may seem minor, but if this happened twice a day, 5 days a week, you’d be adding almost 500 extra calories without realizing it.
Healthy Meal Prep Ideas for Weight Loss
While the idea of meal planning is simple, the execution can take some strategy. Once you have an idea of the diet plan you are looking to follow – whether it is clean eating, paleo, vegan, etc., you can start planning your approach. You’ll want to consider the following:
- Gauge your level of commitment. Be realistic with yourself and your level of cooking expertise – how much do you want to cook and how often? If you aren’t a culinary expert, opt for more quick-cook foods, pre-chopped produce, and simple recipes.
- Tackle your weak spots first. What meals or snacks need the most attention? If you’re eating out every night, but doing all right when it comes to lunches, you may want to start with dinner.
- Start small. Begin by prepping for only 2 to 3 days or meals each week. Or start with something easy like breakfast or snacks.
- Pick a day to plan and execute. You can dedicate one or more days per week to prepping. And don’t forget to set aside some time to plan for the following week. For many, Sunday works as a great day to menu plan and cook for the week.
- Stock up on food containers and cooking equipment you will need. Having reliable meal prep containers can help you portion your food better, and keep meals tasting fresh and stored safely. And be prepared with any travel coolers if needed.
Meal Plan Template

Budget
You’ll need to determine exactly how much you plan to spend on meals each week, or your menu planning can easily get out of hand.
Overall, Americans spend roughly 10% of their income on food, so estimating somewhere around 10% of your take-home salary could be a good start (4). Or if you are already tracking how much you spend on food each month, including take-out and restaurant, you can use this amount as a high starting estimate.
Here are a few easy shopping tricks that can help make your planning even more budget-friendly:
- Mix and match ingredients to get more bang for your buck. As you plan your menu, look for versatile ingredients that work in multiple dishes.
- Look for items on sale and stock up on non-perishables when they are on sale, like dried beans and grains, and canned and frozen.
- Swap out expensive foods for a less expensive but similar option, such as cranberries in place of goji berries or brown rice instead of quinoa.
- Buy portion sizes that make sense to reduce waste. For example, you probably don’t need a 5-pound bag of apples for one person, unless you plan on using them in multiple recipes and for snacking.
- Shop different stores and online to get the best deals you can find. And look for what’s in season—it’s usually traveled shorter distances to get there, meaning it’s fresher and probably cheaper than during out of season.
Weekly Meal Prep Menu
Once you have your budget in place and plan in mind, you can curate your menu accordingly. It helps to actually write out a full week’s worth of meals and snacks so that you can plan for exactly how much food you will need to buy.
Consider how leftovers can be used or how staples like chicken breast, brown rice, or sweet potatoes can be executed in multiple ways.
Once you have a menu, you’ll need to create detailed recipes for each meal you are looking to prep. Do you need oil or seasonings? How much of each ingredient is necessary for each meal and all of your meals combined?
Shopping Lists
Once you have your desired menu set, you can now create your shopping list and adjust as needed based on your budget. Include weights or desired package sizes on your list to make sure you have enough on hand to execute your plan. It is also helpful to bring your full menu to the store with you in case last-minute substitutions are needed.
Best Meal Prep Recipes for Beginners
Looking for some recipe inspiration? Here are some of our favorite, easy recipes that work for meal preppers.
Up your portions as needed or swap in more variety with multiple proteins, veggies and grains you can divide up throughout the week! And don’t be afraid to get a little fancy with new flavors and seasonings – it will help keep your daily meal grind from getting boring and cut down on cravings.
7 Easy Dinner Recipes

Take the stress out of having to decide what to cook each night with simple prepped options you can reheat or cook in no time.
- Salmon Cakes – make ahead of time and reheat in a skillet or oven. Serve with a side salad and baked sweet potatoes. Or go for a salmon burger that won’t disappoint.
- Lean Crock Pot Pulled Pork – Everyone loves a good BBQ! Here’s one without any added sugar or fuss. Serve this with a low-fat slaw and corn on the cob.
- Sheet Pan Chicken and Veggies – Try with your favorite veggies and add potatoes or serve with brown rice or quinoa.
- Low-Calorie Stir Fry – Craving Chinese? Meal prep some of the ingredients ahead of time with pre-chopped veggies and pre-cooked grains. Then toss it all together in a skillet with your favorite protein for an easy dinner in no time.
- Butternut Squash and Chicken Pad Thai – Double up this recipe for lunch leftovers and serve with lots of fresh herbs, scallions, and a drizzle of extra sriracha to keep it tasting fresh.
- Healthy Salmon Chowder – Impress your dinner guests with this light, smoky, and flavor-packed chowder, or make ahead and enjoy at lunch all week.
- Simple Bolognese – Yes, pasta can fit into your diet! Choose whole-grain noodles, or swap in zoodles for fewer carbs, and load up on veggies and protein using this simple sauce recipe.
Breakfasts and Lunches

Breakfast is one of the easiest meals to make ahead of time. And there are also multiple grab-and-go options you can get from the store, like Greek yogurt with fruit or a lean and protein-packed frozen burrito.
The trick is to get more protein into your mornings and avoid high sugar, high-calorie options—like pastries, sugary cereal, syrups, and white breads—that are going to drain your energy later in the day and mess with your appetite.
10 Breakfast Recipes:
- Egg White Frittata – Veggies are also for breakfast! Try these in individual muffin tins for a pre-portioned option. Serve alone, with roasted sweet potatoes, or sprouted grain toast and avocado for more carbs and calories when you need it.
- Pumpkin Chia Pudding – Need something a little sweeter in the morning? This simple pudding tastes like Thanksgiving and is guaranteed to make your day. Add 4 to 6 scoops of vanilla protein powder to this recipe for a healthy protein boost.
- Maple Sweet Potato Waffles – Need we say more? Make ahead and serve warm with some fruit and yogurt topping or a drizzle of sugar-free syrup.
- Greek Yogurt Parfait – These look as good as they taste. Fill small mason jars in advance and grab these on the run.
- Freezer Friendly Breakfast Burritos – Forget fast food. Make these bad boys in advance, wrap in plastic wrap and store in the freezer. Then just pop them in the microwave and make everyone jealous!
- High Protein Salmon Toast – This simple toast recipe feels gourmet but packs a ton of nutrition into your morning.
- Overnight Oats – Mason jars were built for this. Make your hearty oats ahead of time and flavor multiple ways. Add a scoop of protein powder for even more flavor and nutrition.
- Clean Eating Breakfast Casserole – Make this once and have breakfast or snack options all week. A perfect blend of eggs, sweet potatoes, and veggies.
- Egg and Pesto Toast – Enjoy this quick recipe in less than 15 minutes of prep time to fill your belly with a delicious egg sandwich. Loaded with protein and radish for a little kick.
- High Protein French Toast – Great way to curb your sweet cravings without the guilt. Make the toast first and pack sugar-free syrup or nut butter on the side for topping. You can also top it with fresh berries or fruit.
7 Lunch Recipes
Eat lunch like you mean it! Long gone are the days of simple sandwiches and chips once you start meal prepping like a pro. Get some more nutrition by eating lunch like you do dinner – loaded with lean protein, veggies, and whole grains – utensils required.
These four make-in-advance dishes are guaranteed to brighten up your afternoon and keep your hunger at bay.
- Steak Fajita Bowls – Tastes like healthy take-out! Double the portions and make in advance for a tasty lunch all week long. Serve with your favorite toppings like tortilla strips or guac.
- Honey Sriracha Turkey Meatballs – Sweet and spicy, these flavor-packed meatballs are an amazing option for your weekly meal prep. Easy to make, and absolutely delicious – this will be the meal you most look forward to throughout the day!
- Hearty Salads – Check out these salads that will keep you feeling full and healthy AF. Change up your toppings each day for variety and opt for low-fat/low-sugar dressings that won’t pack on empty calories.
- Avocado Tuna Salad – The perfect blend of creamy and crunchy! Double up this recipe and serve with roasted sweet potatoes, on sprouted grain toast, or on top of lettuce. You can also try it with chicken.
- Easy Shrimp Ceviche – High protein, low carb, and no cooking required. Mix Trifecta shrimp with your favorite fresh veggies, toss in a zesty vinaigrette, and enjoy!
- Steak and Avocado Lettuce Wraps – The easiest, high-protein lettuce wraps you could eat all week long and not get tired of.
- Turkey Stuffed Bell Peppers – Great, portioned controlled dish. Add variety with toppings like low-fat cheese, gauc, or hot sauce. Roast the peppers ahead of time for even more flavor.
4 Plant-Based Recipes
Looking for high-protein vegan recipes for meal prep? Just about any traditional recipe can be made vegan or vegetarian with a few protein swaps – just add your favorite vegan meat substitute or plant-based protein. Here some of our favorite plant-powered meals:
- Vegan Tofu Scramble – The champion of vegan breakfast cuisine. This carb-friendly, protein-packed dish will not let you down. Enjoy as-is or throw it into a sprouted grain tortilla for a healthy breakfast burrito.
- Black Bean and Quinoa Veggie Burgers – Veggies with more veggies! Try this recipe with your favorite blends of grains, veggies, beans, and herbs – also works with lentils. These also work great as vegan meatballs served over roasted veggies with a drizzle of tahini sauce.
- Vegan Chili – Savory and delicious. Serve this over lentils or quinoa for even more protein, or top a baked sweet potato. For a vegetarian high protein twist, top with a scoop of plain Greek yogurt!
- Chana Masala – The easiest Indian recipe you can make! Toss in cauliflower or spinach for a nutrient boost and serve over brown rice or quinoa.
Healthy Snack Ideas

Don’t forget to plan your snacks as well. Snacking is one of the easiest ways to make or break your diet. And most convenient food options are loaded with sugar and empty calories.
Instead opt for a simple, nutrient-dense fruit or veggie paired with a healthy dose of protein or fat to keep you feeling satisfied. Here are some quick options you can grab:
- Hard-boiled eggs
- Grass-fed jerky
- A piece of fruit and low-fat string cheese
- A handful of nuts and dried fruit
- Whole-grain crackers or fruit and nut butter
- Tuna or chicken salad with whole-grain crackers
- Hummus with veggies and grilled chicken strips to dip
- Greek yogurt with fruit
Food Prep Hacks
Cooking your food, especially in large quantities in advance, can seem overwhelming, but it doesn’t have to be! There are many tricks of the trade to help you cut your meal prep time down and eliminate the stress that comes along with following a healthy eating plan. Check out these popular meal prep ideas:
- Use big batch cooking to create one-pot dishes that will last you for days. Whip up a healthy chili, stew, or curry in a crockpot and serve over your favorite grains. Keep the grains separate before serving to make them taste extra fresh. Enchiladas, lasagna, casseroles, and pilafs also work wonders for getting more meals out of your recipes.
- Buy pre-chopped ingredients such as veggies, bagged salads, and frozen and canned produce to minimize prep time.
- Make healthy breakfast or lunch burritos, wrap in foil and freeze for whenever you need them. Then pop them in the oven or microwave for a fast and balanced option.
- If you’re getting bored of the same dish each day, change it up with healthy toppings and add-ons or switch up your marinades using Ziploc bags and cook more than one flavor at a time.
Just like anything, losing weight takes time. But learning to meal plan, portion, and cook yourself healthy options are important skills that will last you a lifetime, and are invaluable to your health.
7-Day Meal Prep For Weight Loss
FULL WEEK of healthy meal prep for weight loss, ready in just about one hour. All 7 days, breakfast, lunch, dinner, and even snacks – great for weight loss or if you just want to have your healthy meals all prepped for you for the week.

For so many years I’ve been listening to other people, my friends and even family how sticking to a healthy lifestyle is hard and just takes up so much time. Instead of just waving them off (and saying telling them they’re wrong to their faces ;)), I love showing people how it’s actually easier than they might think to eat real food, enjoy what they’re eating, and even be FULL, all while losing weight. . Yes, it’s possible to eat healthy and not hate your food!
Changing your eating habits can be intimidating, I know. It may even feel like you’re leaving everything you love behind. All the midnight snacks, takeouts, sweets… But, although it may seem like that at first, soon enough you realize that eating healthy will not only make you feel and look good but can also taste darn good! The key is finding a lifestyle you love (not one you dread) so that you stick to it.
MY LATEST VIDEOS
Once you get a hang of it, making healthier and yet equally, if not even tastier, versions of your favorite dishes will bring you more joy than any unhealthy over-processed options out there. I’ve even made a healthier version of one of my all-time favorites – Mac and cheese, and it’s one of my favorite recipes ever.
With our busy schedules, it’s often hard, impossible even, to cook every single day and, to be honest, sometimes even when I do have the time, I’d rather be spending it doing something else. That’s why is so often rely on meal prep!
Not only is meal prep a great way to save time, as you cook only once or twice a week and have a nutritious meal ready in a matter of minutes every day, but by planning ahead you can keep track of your calorie intake more easily. The idea is to plan to succeed, not wait to fail with eating healthy and, ultimately, with weight loss in general.
In order to help you jump on the meal prep train, I’m sharing with you some of my favorite tips that will help you get started and a full 7 days meal prep for weight loss. This 7 day meal prep for weight loss includes 4 easy meal prep meals per day, including breakfast, lunch, dinner and a snack to munch on in between and totals to 1500 calories per day.
Ready, set, go! You got this!

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. It’s entirely up to you!
In this post today, I’ve 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.
HOW DO I MAKE A MEAL PLAN?
First things first – planning. Before you start to prep your meals, you need a nice, solid plan. Coming up with a meal plan may sound overwhelming at first, but it’s not as bad as it may seem. Just take it one step at a time and start with one, simple meal you love and that you know is healthy, and then work your way up. Soon, you’ll be prepping all your meals! Watch out – it gets addicting!
How To Make a Meal Plan
- Write down all the meals you plan on having in the next few days, including breakfast, lunch, snacks, and dinner. Stick to proven recipes and meals you can easily make even in your sleep, to start. No need to try to learn how to cook something when you’re wanting to be as efficient and quick as possible.
- List out all the ingredients you’ll need to make them and how much of each you’ll need.
- Time to go grocery shopping!
- Set aside one or two days to get all your meal prep done – try to keep it to 1 hour or less for each cooking session so you don’t hate these days of actually cooking your meal prep recipes.
CAN YOU LOSE WEIGHT WITH MEAL PREP?
Meal prep is a simple and easy way to track your food intake. Whether you just want to stay away from over-processed foods and eat healthy to build muscle, lose weight, or simply feel better, meal prep is a great idea. Prepping all, or at least most your meals, ahead of time makes cooking and eating healthy, nutritious food easier and quicker than ordering take out or grabbing some fast food on the go.
Meal prep is one of the best ways to ensure you’re eating healthy all day long and prevent the vicious cycle of skipping meals during the day and binging on unhealthy foods once you’re finally home in the evening, one of the problems many people who are struggling with losing weight are facing with every day. Plus, it’s so much easier to grab and eat food you’ve already prepared than to struggle with also cooking and/or prepping it when you’re hungry.
HOW MANY TIMES A DAY SHOULD YOU EAT TO LOSE WEIGHT
There’s 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 don’t 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.

WHAT ARE THE BEST MEAL PREP CONTAINERS?
When meal prepping, you definitely want a meal prep container that will keep your food fresh. Whether you’re prepping meals for an entire week or just a few days ahead, the way you store your meals is just as important as cooking the food. You want to make sure you always store your food in airtight containers to prevent spoilage.
Food containers come in all shapes, sizes and equally important – materials. Depending on your lifestyle, you can pick the ones that fit into your lifestyle (and your bag!) best. If you’ll be taking a lot of your meals with you on the go, the slimmer and lighter the container is, the better. Also, make sure the container is suitable for keeping in the freezer and/or microwave use, depending on what you’ll be using it most – that’s why I love these glass meal prep containers. There are plenty of options and after you’ve done your planning, it will be much easier for you to determine what kind of container is the best option.
My Favorite Meal Prep Containers
Personally, I love these glass meal prep containers for all my meals that will be microwaved. Then, I use these 1 quart mason jars for my salads and these 16-oz. mason jars for make-ahead smoothies and overnight oats prep.

HOW LONG CAN YOU KEEP MEAL PREP IN THE FRIDGE
Once you’re 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 don’t 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.

CAN YOU FREEZE MEAL PREP FOOD
Freezer meals are a great option, especially when you have extra food you know you won’t get to in time before it spoils. Before you freeze any cooked food, make sure to let it cool down completely. You may need to transfer your meal to a larger bowl and place in the refrigerator to cool.
For easy thawing and storage, freeze your meal prep either in airtight freezer-safe containers or freezer bags. If using a freezer bag, make sure to squeeze out as much air as possible before placing your meal prep in the freezer.
When you’re ready to eat it, you can either let your meal prep thaw overnight in the fridge and then reheat in the microwave for around 2 minutes or reheat it in the microwave while frozen for 4-5 minutes. Easy peasy!
More Healthy Meal Prep For Weight Loss
Alright, now that I have you hooked on healthy meal prep for weight loss and al its glory, check out these other great meal plans to help you to keep eating healthy!
I hope you like the recipes I’ve shared in this meal plan. The meals are recipes I like to eat and meals I ate when I have tried to lose weight.
Remember that every person is different and requires slightly different calorie intakes to lose weight at a healthy rate. If you’re combining this with a workout routine, you can increase the amount of calories easily by adding in another 200 calorie snack to find what best suits you and your needs.
The idea of this meal plan is for you to focus on enjoying your food and having meals prepped for you that you know are well-balanced so you don’t have to worry about counting calories. I find calorie counting to be tedious and I get overly obsessive so I like to choose meals that are naturally healthy and nutritious to add into my meal preps like the recipes I’ve chosen for you today.
You don’t have to think about the calories you’re going to eat, what you’re gonna eat, it’s just so much easier to plan and prep ahead.
7-Day Meal Prep For Weight Loss

7 Day Meal Plan For Weight Loss
Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins
FULL WEEK of healthy meal prep for weight loss, ready in just about one hour. All 7 days, breakfast, lunch, dinner, and even snacks – great for weight loss or if you just want to have your healthy meals all prepped for you for the week.
Categories: Healthy Eating, Mason Jar, meal planning, Meal Prep
Difficulty: Easy
Servings: 1 week meal plan
Calories: 1500 kcal
Author: Lacey Baier
Ingredients
Chocolate Peanut Butter Overnight Oats (Breakfast for 4 Days)
- 2 bananas
- 1/4 cup dark cocoa powder
- 1/4 cup + 2 tbsp natural peanut butter
- 1/4 cup pure maple syrup
- 2 tsp vanilla extract
- 2 cups unsweetened almond milk
- 2 cups rolled oats, uncooked
Quinoa and Kale Salad (Lunch for 4 Days)
- 1 cup quinoa, uncooked
- 2 cups water
- 1 cup lentils, uncooked
- 3 cups low sodium chicken broth
- 2 cups kale, packed
- 1/2 cup cooked garbanzo beans, drained and rinsed
- 1/2 cup cucumber, peeled and diced
- 1/2 cup carrot, diced
- 1/2 cup grape tomatoes, halved
- 2 tbsp red onion, finely diced
- 1/2 tbsp raw sunflower seeds
- 1/2 tsp lemon zest
- 2 tbsp freshly squeezed lemon juice
- 2 tsp raw honey
- 1/2 tsp dijon mustard
- 1/4 tsp sea salt, plus 1/2 tsp for making quinoa
- 1/8 tsp ground black pepper
- 3 tbsp olive oil, plus 1 tbsp. to massage kale
Veggies + Hummus (Snack for 4 Days)
- 4 carrots, cut into matchsticks
- 1 large cucumber, cut into matchsticks
- 1/2 cup hummus, divided (store-bought or homemade)
Beef With Broccoli and Brown Rice (Dinner for 4 Days)
- 1 tbsp olive oil
- 1 lb flank steak, thinly sliced across the grain
- 3 cloves garlic, minced
- 1 shallot, finely chopped
- 4 green onions, thinly sliced
- 4 cups broccoli florets about 2 small crowns
- 2 tbsp arrowroot starch
- 3/4 cup water
- 1/3 cup low-sodium soy sauce
- 2 tbsp coconut sugar
- 1 tsp fresh ginger, minced
- 1/8 tsp crushed red pepper flakes
- 1 1/4 cups brown rice, uncooked
- 3 cups low sodium chicken broth
- 1/2 tsp sea salt
Mango Green Smoothie (Breakfast for 3 Days)
- 3 cups mango chunks fresh or frozen
- 1 1/2 bananas
- 3 cups fresh baby spinach
- 3 tbsp flaxseed meal
- 3 cups unsweetened almond milk
- 3 scoops vanilla protein powder, optional
Chicken Cauliflower Fried Rice (Lunch for 3 Days)
- 1 tbsp sesame oil
- 2 boneless, skinless chicken breasts
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1 large head cauliflower
- 2 carrots, finely diced
- 1 cup frozen edamame
- 2 cloves garlic, minced
- 5 stalks green onion, sliced
- 3 tbsp low sodium soy sauce
- 1 tbsp peanut butter
- 1 tsp chili paste
- 2 eggs
- 3 cups raw snap peas
Strawberries + Almonds (Snack for 3 Days)
- 32 strawberries
- 1 cup raw almonds
Lemon Roasted Salmon With Asparagus (Dinner for 3 Days)
- 3 6-oz salmon fillets
- 3 cloves garlic, minced
- 1/2 tsp sea salt
- 2 tbsp olive oil
- 2 lemons, thinly sliced
- 1 lemon, juiced (2 tbsp)
- 2 tbsp parmesan, grated (omit if non-dairy)
- 1/2 tsp sea salt
- 2 lb fresh asparagus, trimmed
- quinoa, optional, for additional calories
Instructions
To Prep the Grains and Beans:
- In a deep pot, combine the brown rice, sea salt, and low sodium chicken broth. Heat this over high heat until it begins to boil, then reduce the heat to medium, cover, and cook for another 25-30 minutes, or until the water is all absorbed and the rice is tender.
- To cook the quinoa, combine uncooked quinoa with sea salt and water, in a deep pot, and then bring to boil. Then, reduce the heat to medium-high and simmer, covered, for about 20 minutes. Once all the liquid is absorbed, fluff with a fork and set aside to cool as well.
- Next, let’s get our lentils started. Add the dry lentils to a pot, followed by water. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring this to a boil over high heat, then cover, reduce heat to medium, and simmer until the lentils are tender. For whole lentils, it should take about 15-20 minutes. Then, drain the lentils and set aside for later.
For the Healthy Beef with Broccoli:
- To make the Beef with Broccoli, heat olive oil in a skillet over medium-high heat. Add thinly sliced flank steak and cook until it’s well-browned, about 6-8 minutes. Once it’s well-browned, remove from the pan and set aside.
- In the same pan, add minced garlic, chopped shallot, and green onions. Cook one minute, stirring frequently.
- Then, add the broccoli florets and cook for 5 minutes until the broccoli turns bright green and becomes mostly tender. Since we’ll be storing this meal, we don’t want to cook the vegetables completely through or they’ll be super mushy when we reheat them later.
- To make the sauce, in a mixing bowl, combine low sodium soy sauce, coconut sugar, fresh minced ginger, and crushed red pepper flakes. Add arrowroot starch and water and stir until no longer lumpy.
- Add this sauce to the pan and cook until it starts to thicken, about 3-5 minutes. Return the beef and stir to combine, cooking an additional 2-3 minutes. Then, set this aside to slightly cool.
For the Chicken Cauliflower Fried Rice:
- To make the cauliflower fried rice, heat a large pan over medium-high heat and add some sesame oil.
- Season the boneless, skinless chicken breasts with sea salt and pepper, then place into the hot oil.
- Cook for 4-6 minutes per side, turning occasionally, or until the chicken is cooked through.
- Once it’s cooked through, remove from the pan, dice into bite-size pieces, and set aside.
- Add the diced carrots into the empty pan and cook until they’re mostly tender, followed by the low sodium soy sauce, peanut butter, and chili paste and stir to combine.
- Add the frozen edamame, minced garlic, and sliced green onions, and cook until heated through.
- To make the cauliflower rice, grate a head of cauliflower using a kitchen grater (or you can also use a food processor or buy pre-riced cauliflower).
- Once you’ve grated all the cauliflower, add to the pan.
- Add the rice and cook the cauliflower rice over med-high heat until tender.
- Return the diced chicken back to the pan, and stir to incorporate.
- Push the fried chicken cauliflower rice mixture to one side of the skillet and add a couple eggs into the empty side of the pan and then scramble. Once the eggs are mostly scrambled, break up with a spatula and combine with the rice mixture. This is now done and can be removed from the heat and set aside.
For the Lemon Roasted Salmon with Asparagus:
- To make the roasted salmon recipe, line a rimmed baking sheet with foil.
- Arrange the pre-cut salmon portions in the center of the making sheet and then arrange the asparagus around the sides.
- Add thinly cut lemon slices around the edges of the salmon and over the asparagus.
- In a small mixing bowl, combine olive oil, lemon juice, sea salt, and pepper. Pour this mixture over the salmon and asparagus.
- Then sprinkle parmesan over salmon and asparagus.
- Place this in the oven and bake for 10 minutes, then turn the oven to broil and broil another 5-7 minutes. Then remove from the oven and set aside. This salmon is so easy and so flavorful.
For the Quinoa and Kale Salad:
- To make the dressing for the kale and quinoa salad, combine freshly squeezed lemon juice, lemon zest, raw honey, dijon mustard, sea salt, ground black pepper, and olive oil in a small mixing bowl, and whisk together until well combined.
- To prep the kale for the salad, we’re going to add it to a large bowl with a little olive oil and rub all over the kale, massaging it until the kale reduces in volume and becomes less stiff. (This makes a huge difference in the texture of the kale and makes it much easier to eat. I like to buy pre-cut kale when I meal prep because it’s just easier and takes one less step out of the process.)
- To assemble the salad, combine 3/4 cup of the cooked quinoa, 3/4 cup of the cooked lentils, the kale, garbanzo beans, diced cucumber, diced carrot, grape tomatoes, finely diced red onion, and raw sunflower seeds in a large mixing bowl. Toss to combine.
- Then, drizzle over a few tablespoons of the lemon vinaigrette, and toss once more. This is so dang good.
For the Chocolate Peanut Butter Overnight Oats:
- To make the chocolate peanut butter overnight oats, add the bananas, dark cocoa powder, peanut butter, vanilla extract, and unsweetened almond milk to a kitchen blender and blend until smooth.
- Add the rolled oats and stir to combine. Do not blend. (You could also do this in a separate bowl, but this makes less dirty dishes.)
- Divide this into four mason jars because we will be using it for breakfast four of the days. Then, close, and then place into the fridge overnight or for at least 4-6 hours. (You can heat them up each morning or just eat them cold right out of the mason jar. When the oats are ready, I like to top them with some dark chocolate chunks.)
For the Mango Green Smoothie:
- To prep our mango green smoothie, divide fresh or frozen mango chunks, banana, and baby spinach into either ziplock freezer bags or mason jars. When it’s time to blend this all together, you’ll add in flaxseed meal, protein powder, and unsweetened almond milk for a tasty smoothie.
For the Strawberries and Almonds:
- Our snacks for four of the days will be raw almond with fresh strawberries. This can be prepped in a mason jar or a reusable bag. (This snack is roughly 200 calories. If you don’t like almonds, you can replace wit cashews or walnuts. Fruits can be switched out as well.)
For the Veggies and Hummus:
- Our other snack for the other three days is carrots and cucumber with hummus. You can make your own hummus or buy it from the store, depending on your preference.
- To pack this snack, add the hummus to the bottom of a mason jar – we’re looking to do about 2 tbsp in the bottom. Then add carrot and cucumber sticks for dipping right into the hummus. This makes a tasty, crunchy snack that is savory.
- To store the salad, you can either use a meal prep container or mason jars.
- To pack our beef with broccoli, add it to one side of the meal prep container and then add in the steamed brown rice on the side. Top with sliced green onions. This meal is roughly 500 calories and will make a tasty dinner for four of the nights.
- To pack up the chicken cauliflower fried rice, add it to one end of the meal prep container, and next to it add some fresh snap peas. I like to have a crisp veggie along with the fried rice for a little texture. This will serve as a lunch for three of the days and is roughy 400 calories.
- Now for our salmon meal, make a layer on the bottom of the container with the asparagus and then top it with one of the salmon fillets. If you wanted to add some quinoa to this meal, that would be a good option if you find you’re still somewhat hungry.