Meal Prep Ideas for Weight Loss 

Eating a well-rounded, nutrient-dense diet is one of the many ways to live a healthier lifestyle. Though, as many of us already know, it can become challenging to balance a busy lifestyle and still make time to eat healthy meals throughout the day. 

That’s where meal prepping comes in!

Meal prep is a great way to prioritize our health in a way that can save us time and money, reduce stress, improve diet quality, and help us lose weight along the way [1]. 

Read on to learn the benefits of meal prep and how to successfully organize all your meals for the entire week, so you don’t need to think twice about what you’re eating next.  

The Benefits of Meal Prepping

It’s no surprise that compared to take-out meals or in-house dining cuisine, home-cooked meals are generally much healthier. 

Here are some of the many benefits that meal planning can have on our overall health and well-being. 

Meal prep helps with weight loss 

Healthy eating is a beneficial lifestyle factor that contributes to weight loss. Meal prep helps us be more mindful of the ingredients and can encourage us to eat more lean protein, healthy fats, and complex carbs with low sugar, salt, or saturated fat content [2]. 

Meal prep also guides us toward better portion control while helping us crave unhealthy meals or snacks. Ultimately, these factors can play a role in helping us lose weight. 

Meal prep supports a nutritional variety

Meal prep is an excellent way to consume a diet with high nutritional value. According to experts, meal prep is linked to a more diverse, high-quality diet we wouldn’t otherwise get from eating out. Meal planning allows us to use a wide range of ingredients that include more vitamins and minerals to support our bodies, leaving us feeling satiated throughout the day [3].

Meal prep saves you money 

Planning your meals in advance is a great way to save money by avoiding purchasing non-essential takeout or restaurant meals. The best way to keep your spending to a minimum is by planning your meals before walking into the grocery store. 

Meal prep helps you create a better relationship with food 

Another benefit of meal prep is that it helps us build a better relationship with food. For most people, over- and under-eating is a common symptom of stress. With meal prep, you’ll spend less mental energy thinking about “dieting” which can help relieve the stress we have surrounding food intake.

How to: Meal Prep Basics

If meal prep sounds like a daunting task, we are here to show you otherwise! With careful planning and a little creativity, meal prep can be a quick, convenient, and delicious way to plan all your meals for the entire week ahead.

Here’s how to do it: 

• Plan: Research your meals and list out the essential ingredients you’ll need from the grocery store. Ideally, you can plan to eat every 2-3 hours with either 6 small meals or three main meals (breakfast, lunch, and dinner), with healthy snacks in between. 

• Prep: For preparation, begin with the recipes that require the longest prep times before moving on to the next.

• Cook: Cook all food immediately following the preparation, separate it into even serving sizes in your favorite meal prep containers, and refrigerate within two hours to keep your meals fresh

Depending on your meals of choice, meal prep will take you about 2-3 hours each week. 

Meal Prep Ideas for Weight Loss

Here are some of our top healthy meal prep recipes packed with protein, healthy fats, complex carbs, and other important nutrients that can help you lose weight [4].

Breakfast Recipes 

Start your day right with these healthy breakfast ideas:

1. Strawberry Protein Overnight Oats

Overnight oats are a high-fiber option that is perfect for your first meal of the day. They’re also packed with a number of vitamins and minerals to help improve your gut and overall health [5].

Ingredients: 

• ½ cup rolled oats 

• ½ cup milk (or coconut milk)

• ¼ cup greek yogurt 

• 1 tablespoon chia seeds 

• 1 tablespoon maple syrup 

• ¼ cup small diced strawberry 

• 1 scoop of Transparent Labs 100% Grass-Fed Whey Protein Isolate (vanilla)

• 1 tablespoon sliced almonds

• ½ teaspoon vanilla extract 

Preparation:

• Add all ingredients into a sealable bowl or jar 

• Stir until combined 

• Let it soak in the fridge overnight for at least 8 hours 

• Top the overnight oats with extra toppings (i.e. blueberries, bananas, etc.) 

2. Spinach and Sundried Tomato Egg Muffins 

These egg muffins are packed with lean protein for an excellent morning breakfast or light snack. 

Ingredients: 

• 8 eggs 

• ½ teaspoon salt and pepper

• 1 cup shredded cheese 

• ½ cup all-purpose flour

• ½ teaspoon baking powder 

• 1 ½ cup spinach

• ½ cup sun-dried tomatoes (drained from oil and diced) 

Preparation: 

• Preheat the oven to 350°F

• Line muffin pan with parchment paper and set aside 

• In a large bowl, mix together the eggs, veggies, salt, and pepper 

• Stir in the flour and baking powder until fully combined 

• Spoon the mixture in evenly per serving and bake for 20-25 minutes 

3. Protein Pancakes

This is not the typical pancake recipe that you may have treated yourself to in the past. These healthy breakfast pancakes are packed with protein, fiber, and nutrients to keep you energized throughout the day. 

Ingredients: 

• 1 cup oats

• 1 banana

• 2 eggs

• ½ cup egg whites

• 1 teaspoon baking powder 

• A pinch of salt

• A pinch of cinnamon

• 1-2 scoops of Transparent Labs 100% Grass-Fed Whey Protein Isolate

• 2 tablespoons flax seed 

Preparation:

• Place all ingredients into a blender and run it on low speed until thoroughly mixed

• Heat a nonstick pan on medium heat and add the batter in small circles 

• Sprinkle blueberries or chocolate chips for added flavor

• Allow cook for 2-3 minutes before flipping 

• Top with butter, syrup, or peanut butter, and serve  

Lunch/Dinner Meal-Prep Recipes 

Here are our top three healthy meal prep recipes for lunch and dinner ideas that you will surely enjoy.

1. Roasted Chicken with Veggies

This healthy lunch/dinner recipe is the perfect way to get in your daily dose of vegetables. Since all the veggies are roasted all at once, you’ll spend minimal time prepping. 

Ingredients: 

•  2 boneless chicken breasts (or rotisserie chicken)

• 1 cup broccoli

• 1 red onion 

• 1 cup grape tomatoes 

• 1 zucchini 

• 1-2 small sweet potatoes

• 2 cloves garlic 

• 2-4 cups brown rice 

• 1 tablespoon Italian seasoning

• ½ teaspoon paprika

• ½ teaspoon red pepper flakes (optional)

• ½ teaspoon salt and pepper 

• 2 tablespoons olive oil 

• 2 tablespoons feta cheese 

• 4 meal prep containers 

Preparation: 

• Preheat the oven to 450°F

• Line a baking sheet pan with tin foil 

• Chop veggies and chicken breast into small cubes and place them onto a baking sheet

• Sprinkle spices and garlic evenly then drizzle olive oil on top to finish

• Bake for 15-20 minutes 

• Place ½ cup of cooked rice into 4 separate meal prep containers and divide chicken and veggies evenly with some feta cheese to top

• Cover and store in the fridge for up to 3-5 days 

2. Southwest Chicken Burrito Bowl

If you’re looking for a simple, delicious, and filling meal for your next lunch or dinner, look no further. The southwest beef burrito bowl is perfect for on-the-go eating. 

Ingredients: 

• 2 cups kale 

• 1 cup grape tomatoes

• 2 chicken breasts (cubed)

• ¾ cup canned corn

• 1 ½ cup canned black beans

• 1 cup rice (or cauliflower rice)

• 1 teaspoon paprika ½ teaspoon cumin 

• ¼ teaspoon cayenne pepper

• ¼ teaspoon pepper

• 2-3 tablespoons avocado lime dressing (optional) 

Preparation:

• Preheat the oven to 350°F to cook chicken for 15-20 minutes (or cook shredded chicken in an instant pot)

• Prepare rice 

• Mix in the spices when the rice has about 5 minutes left

• Layer each meal prep container with kale, tomatoes, chicken corn, beans, rice, and top with dressing 

3. Baked Turkey Meatballs with Spaghetti

Turkey balls are a high-protein meal that is the perfect recipe for any occasion. Served on its own as a light dinner or with spaghetti for a full entree, this meal is a guilt-free option for weight loss.  

Ingredients:

• 2 large eggs

• ¼ cup green onions (chopped)

• ⅔ cup parsley (chopped finely)

• 8 large garlic cloves (minced)

• 2 pounds lean ground turkey 

• 1 cup bread crumbs 

• ½ cup grated Parmesan cheese

• 2 teaspoons salt and pepper 

Preparation:

• Preheat the oven to 400°F (or 350°F in an air fryer) 

• Line a baking sheet with parchment paper and set aside

• In a large bowl, add bread crumbs, parmesan cheese, salt, and pepper

• In a separate bowl, beat the eggs and add to the mixture

• Stir in parsley, onion, and garlic 

• Add turkey and mix until fully combined 

• Use your hands to roll out small meatballs and space them out evenly on the lined sheet pan

• Bake for 15-20 minutes and serve with spaghetti and sauce 

Snack Recipes

Having an abundance of healthy snacks prepared in advance is a surefire way to curb your appetite and prevent you from overindulging during your main meals. They also provide extra nutrients to boost energy, fuel the body and mind, and satisfy your hunger. 

Here are some delicious and nutritious high-protein snacks we recommend:   

• Peanut Butter Protein Cookies <--click for the recipe!

• Apple slices with peanut butter and cinnamon 

• Almonds and dark chocolate 

• Greek yogurt with mixed berries

• Red pepper with guacamole 

• Cottage cheese and fruit 

• Celery sticks with cream cheese 

• Kale chips 

Meal Prep Wrap-Up

When it comes to dieting, there is an abundance of healthy meal prep ideas that can keep you on track to weight-loss success. Remember that meal prep doesn’t have to involve bland or boring recipes.

With a little creativity and thoughtful planning, you can create meals for the entire week that taste delicious and keep your belly satisfied.