These Meal Prep Ideas for Losing Weight will get you on the right track when it comes to healthy eating. I’ve got meal prep ideas for breakfast, lunch and dinner all mapped out in a PDF checklist too! With these meal prep ideas, you can start losing weight and stop dieting for good.
If you're ready to prep your meals for healthy eating and weight loss success, you're in the right place.
As a dietitian with years of helping people start and stay on the healthy eating path, I've seen the POWER in meal prep!
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❓How meal prep can help with weight loss
Meal preparation or "meal prep" for short, can help with losing weight in a few different ways.
First off, with meal prep, you're deciding what to eat before the meal. How could this possibly help with weight loss? Well deciding what to eat before the meal actually happens remove the decision time of "what should I eat"? "What's fast" or "What's easiest to eat"?
A lot of the time, if you don't have ANY food prepped and you're SUPER hungry, the choices you pick end up being, shall we say, less than nutritious.
Ok let's be real: the choices you have to make end up being down-right fast and easy. Think Pizza Pops and Mr. Noodles.
But what if the "fast and easy" food choices were the healthy options too! It would be a win-win dream situation!!
And that's where meal prep comes in.
When you PLAN your meals and PREP them in advance, you're setting yourself up for weight loss success!
📝What You Need for Meal Prep
To be successful with meal prep, you really only need 2 things:
- A plan for the meals and/or snacks that you'll make
- Containers and/or jars to put the meals and snacks in
Truly, that's it!
Meal prep doesn't have to be complicated. Sometimes we make things more complicated then they need to be.
Or we procrastinate (raising hand over here🙋♀️) or we just avoid taking action on what we need to next.
When you make a plan for meal prep, you'll be ahead of most people and well on your way to getting it right with meal prep.
Why a plan first?
In my experience personally and with clients over the years, meal prep doesn't actually start with making a bunch of chicken breasts or a huge batch of chili.
Meal prep starts with a plan of what you're actually prepping for.
Ask yourself these questions:
- How many days am I prepping for?
- Which meals am I prepping for?
- Do I need snacks?
That's it!
Once you know what you're prepping for, you can then plan it out easily.
Meal prep containers
Once you know which meals and snacks you're prepping, you can make sure you have the containers you'll need.
You don't need anything fancy! Trust me. Because this is another place you can really over-think ie, procrastinate, things.
Honestly I was the same way!
I knew I wanted to prep some lunches for the hubby and I but I wanted a certain type of container before I did it!
(Even though I have 2 full shelves of glass and plastic container in my kitchen.)
But I delayed getting them and finally, I bought them. And they're not fancy but I liked the size and they stack nicely in the fridge.
These are the ones I bought on Amazon if you want to check them out.
You can also use:
- Glass containers with lids
- Glass divided containers, like the ones with my egg snack boxes (below)
- Stainless steel - you can can the "bento box" style (where it has little compartments) or just a whole container with no divider
- You also might want a thermos of some sort to keep foods warm but that can come down the line
- It's also good to have some small-medium mason jars with lids to prep salads, overnight oats or even muffins
☀️Meal Prep Ideas for Weight Loss: Breakfast
The first meal of the day is sooo important for most of us.
Have meals prepped for breakfast helps with weight loss because often, if you skip breakfast, you'll end up eating more later on in the day.
So if you've tried skipping breakfast and it doesn't work for you, try prepping some breakfast food. Then you can grab a light breakfast to go and not eat more later to make up for it!
Here's my top 5 pics for easy, healthy and gluten-free food to get prepped when it comes to breakfast:
1. Egg Snack Boxes
For breakfast these days, I'm really into making these snack boxes with:
- Hard Boiled Eggs
- Apple and
- Sliced Red Pepper
You can add any fruit or veggie you like or have on hand.
Fruits like strawberries, plums or orange sections would all work well.
For veggies in this snack box, snow peas, carrots, celery or cauliflower would be great.
Putting together these egg breakfast boxes couldn't be easier. All you do is:
- Boil the eggs
- Slice the fruit and veggie of choice and
- Place the peeled hard-boiled eggs, fruit and veggies in divided glass container
- This will keep in the fridge for up to 4 days
2. Overnight Oats
Overnight oats are on repeat these days in my house.
And if you love oatmeal, I think you'll love this version too.
Here's how you make overnight oats:
- Place ⅓ cup of gluten free rolled oats (not instant) in a mason jar
- Top with ⅓ cup 2% plain Greek yogurt and ⅓ cup milk (my preference is coconut or almond milk). Stir it up.
- Screw the lid on the mason jar and place in fridge overnight
In the morning, take the overnight oats out of the fridge. Unscrew the lid and top with berries and peanut butter.
You can warm the overnight oats up in the microwave or you can eat them cold.
I love overnight oats cold in the summertime.
These overnight oats are a healthy, food prep option to support weight loss because they're:
- High in fibre
- Source of protein
- Source of antioxidants (from the fruit)
3. Apple Cinnamon Chia Pudding (breakfast)
Apple Cinnamon Chia Pudding for breakfast is a super way to start your day.
Packed with fibre, protein, antioxidants and it tastes amazing with a combo of coconut and maple syrup. Yum😋
Check out the recipe for Chia Pudding here.
4. Almond Flour Muffins
One of the easiest ways to have a healthy breakfast and meal prep it, is to have healthy muffins made and easy to access.
These Almond Flour Blackberry Muffins or these Almond Flour Banana Muffins with Oats (Healthy Recipe) are perfect for breakfast meal prep.
Including a piece of fruit along with either of these muffins will get you a healthy, gluten-free breakfast all prepped and easy to access.
Almond flour provides more fibre and fat (healthy fat) than regular wheat flour so you get more nutrition and fullness with these muffins.
These blackberry muffins are great for meal prep because they last in the fridge for up to 5 days. Same goes for these almond flour oat muffins.
They also freeze beautifully. Freeze for up to 3 months in an air-tight container.
5. Healthy Gluten-Free Granola
Granola can be so high in fat, calories and sugars.
This healthier version of granola makes a perfect option breakfast when you want to lose weight.
This Healthy Gluten-Free Granola is so easy to make and full of fibre and healthy carbs. Sweetened only with maple syrup - so delicious.
🕧Meal Prep Ideas for Weight Loss: Lunch
Has this ever happened to you? You're sitting at your desk, in between meetings and it's 12:23pm. You are SO flippin' HUNGRY.
Do you know where your lunch is?!🤯
I have definitely been there before (more times to count) and the only thing that helps me get through the day at that point is having a lunch that's healthy and prepped in the fridge.
If you can spend some time on the weekend, prepping at least a few days of lunch of the week ahead, you'll be doing your future self a HUGE favour.
Lunches that are prepped and ready to go in the fridge support your intention to eat healthy and work towards a healthy weight.
So let's get you some ideas for meal prep for lunches to help you lose weight🙋♀️
1. Starbucks Protein Boxes
These Starbucks Protein Boxes are a perfect meal prep option for lunch to support healthy weight loss.
This Starbucks Protein Box Copycat has chunks of filling chicken breast, cucumbers, carrots and a tangy dill dip to boot!
A healthy and gluten-free protein box for lunch you can make ahead.
The prep couldn't be easier: all you'll do is cook the chicken, prep the veggies and make the dip!
Check out this recipe healthy lunch prep here.
2. Ground Beef Meal Prep with Beans and Quinoa
This healthy and filling ground beef meal prep recipe comes together easily, making great lunches for the week ahead.
A delicious and filling option to support healthy weight loss with prepping lunches.
Flavouful ground beef, more protein from some kidney beans and a kale-spiked quinoa round out this healthy, portable meal.
Check out the recipe for this healthy lunch prep meal here.
3. Chicken, Rice and Broccoli Meal Prep
This healthy meal prep is perfect for the week ahead, with juicy chicken breasts, fluffy basmati rice and fresh broccoli. Yum😋
This healthy meal prep idea for lunch can support your healthy eating goals because it's a portioned meal with all the nutrition you need!
This healthy and complete meal gives you loads of nutrition:
- The chicken breast is packed with protein and provides you with other vitamins and minerals like magnesium, potassium and phosphorous and vitamin A.
- The basmati rice is a great source of healthy carbohydrates that will fuel you up and keep you satisfied.
- Basmati rice is also a good source of vitamin B1 (thiamine) which is key for optimal brain health.
- And the powerhouse broccoli that rounds out this healthy meal prep is just that: a true powerhouse of nutrition! This green nutritional giant packs anti-inflammatory and detoxification properties.
- Broccoli is a very good source of vitamin K, vitamin C and chromium.
- It also delivers a source of chromium, folate, copper, potassium, vitamin B6, vitamin E and vitamin E. Talk about a superpower, nutritionally speaking!🥦
Check out the recipe for Chicken, Rice and Broccoli Meal Prep here.
4. Chicken Tortilla Soup (Instant Pot recipe)
This Healthy Instant Pot Chicken Tortilla Soup is perfect for a healthy meal prep for lunch.
You can make up a batch of this healthy soup when you're doing meal prep and keep it in containers like mason jars or any glass container with a tight fitting lid.
Then when you're ready to take your lunch to work, just add a container of the chicken tortilla soup to your lunch bag and you're set!
5. Tuna Salad Box with Fresh Veggies
Ever get overwhelmed with what to make for lunch?
Out of ideas and just feel like getting Uber Eats (again?!)
Humble tuna to the rescue.
Tuna is great for lunch prep because it's always around, just waiting to be a part of a super simple and healthy lunch recipe.
Case in point: this Tuna Salad Box with Fresh Veggies!
To make this easy lunch prep, simply:
- Make up the tuna - I like mine with a little mayonaise
- Fill a container with lettuce, tomatoes, cut peppers and top with the tuna
That's it!
A simple and healthy lunch done🥗
🥘Meal Prep Ideas for Weight Loss: Supper
Supper is probably the most important meal that you should prep.
If you're like me and have a ton of things going on, like work, kids stuff, yard work, housework, etc you NEED a plan for suppers.
As soon as I did some meal prep for suppers, I could so much more easily get dinner on the table.
And as always, I don't think it has to be complicated or "fancy".
And here's the thing about eating healthy and weight loss when it comes to supper: in my experience, the PREP and the PLAN is the most important part of the healthy eating equation.
What I mean by that is, if you plan a healthy meal and prep for it, you don't necessarily have to get all up in arms about the calories.
Because if you eat what your body needs during the day and practice time restricted eating in the evening, you'll have an easier time with eating the right portion at supper.
Alright, here are my top 5 picks for healthy meal prep for suppers!
1. Healthy Chicken Stir-Fry
This quick and healthy chicken stir-fry is packed with vegetables like broccoli and bell peppers - perfect for a meal prep win!
It has a simple and delicious sauce that's garlic and ginger-forward.
When you're looking to eat healthy and lose weight, this chicken stir-fry is perfect for that.
You can whip up this chicken stir-fry one evening, let it cool down a bit, and then place it in a large container with a tight fitting lid for the rest of the week ahead📆
Portion out what you want from the large container for the dinner you're having and warm it in the microwave till hot through.
Check out the recipe for Healthy Chicken Stir Fry for meal prep here.
2. Cast Iron Skillet Hamburgers
You know what's a great meal prep idea?
Burgers!
This is the BEST Cast Iron Skillet Burger Recipe and it won't disappoint you.
These simple and delicious homemade cast iron skillet burgers are a perfect weeknight meal - and you won't need your grill!
These yummy burgers get a sear in the cast iron pan on the outside of the patty, locking in the juice and flavour.
Then, they're finished in the oven to perfection and topped with all your favourite burger condiments!🍔
When making these burgers for meal prep, after cooking, let them cool down a bit, resting on a plate.
Then, place the burgers in an air tight container with a lid and store in the fridge.
Store all burger toppings separately.
When you're ready to eat, warm the burger patties in the microwave to the desired temperature and serve with gluten-free buns and toppings as desired.
Check out the recipe for the BEST Cast Iron Skillet Burgers (EASY RECIPE) and get meal prepping!😄
3. Hamburger Sweet Potato Soup
You might not think of soup for healthy meal prep but lemme tell you: this soup is one of my go-to's for dinner meal prep.
This Easy Weeknight Hamburger Soup with Sweet Potatoes is a healthy and filling meal that the whole family will love.
Simple ingredients like sweet potato, bell pepper and corn make this a winning recipe🏅
Make the recipe for this meal prep idea and then let the soup cool down.
Store in the fridge for up to 5 days. Portion out what you need and re-heat on the stove or microwave.
Check out the recipe for this Easy Weeknight Hamburger Soup with Sweet Potatoes here.
4. Red Lentil and Chickpea Curry with Spinach
Here's a vegetarian recipe for meal prep to support a healthy weight: a lentil and chickpea curry!
This simple red lentil curry recipe is such a healthy and filling meal.
Perfect to make on a weekend for the week ahead because it comes together in about 30 minutes and all-in-one pot🥘
Protein-filled red lentil, fibre-packed chickpeas and antioxidant rich spinach are cooked with coconut milk and canned tomatoes in a flavourful spice mix of curry powder, paprika, cumin.
Delicious!
To make this healthy recipe for your dinner meal prep, after cooking, let it cool down.
Then place the curry in a large container with a lid and place in the fridge.
Portion out the curry as you need it for dinner and warm on the stovetop or in the microwave.
It'll be good in the fridge for up to 5 days.
Check out the recipe for this great meal prep idea for dinner here!
5. Baked Feta and Cherry Tomato Pasta
Meal prep has never been easier (or more delicious) than with this recipe for Baked Feta and Cherry Tomato Pasta!
This Baked Feta and Cherry Tomato Pasta is so simple to make with only 6 ingredients!
Make it in no time on the weekend for your dinner for the week ahead.
After making the pasta dish, let it cool. Then place the pasta in 1 large container (or separate smaller containers if you prefer) and keep in the fridge.
When you're ready to eat, re-heat the past in the microwave until you get it to the temperature you want.
Check out the recipe for this dinner prep meal idea here!
✅Grab the PDF Checklist of These Meal Prep Ideas for Weight Loss
If you want a list of all these meal prep weight loss ideas, grab this PDF cheat sheet here.
This PDF Checklist for Meal Prep Success will get you organized and prepping like boss.
This PDF has ideas for Breakfast, Lunch and dinner meal prep.
Plus, a meal planner and grocery shopping list.
Ok if you're like me, print this PDF and (bonus points here), hole punch it and get a binder just for recipes and meal prep.
I'm telling you, organization is the name of the game with meal prep for healthy weight loss.
You can find a bazillion recipes on-line; what you really need is a plan to get you focused.
This PDF Checklist for Meal Prep Success is made for getting you organized.
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I hope the meal prep ideas for weight loss here have inspired you to get prepping!
And most importantly, if you're ready to take action, grab the PDF for Meal Prep Success here.
I'll see you on the inside!
~April
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