11 Meal Prep Recipes For Weight Loss (2024)

Writtern By: Alexis

Publish Date: January 2, 2023

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I started meal prepping a few years ago to help me eat healthier meals on a tight budget.

The great thing about meal prepping is getting all of your cooking done at once. You save time, money, and make enough meals to last a few days.

Vegan Sweet Potato And Black Bean Bowl

This potato and bean bowl is vegan and filled with tons of protein to make for a satisfying meal. Grain bowls make it easy to eat a healthy diet when you’re having a busy week.

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Black Bean And Corn Salad

This salad only takes 10 minutes to make and is filled with protein and fiber.

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Jerk Spiced Crispy Tofu Bowl

This tofu bowl is low in calories and is packed with protein and fiber.

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Arugula Pesto Pasta

This vegan pasta makes for a filling dinner packed with protein and fiber.

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Tomato Quinoa Salad

This quinoa salad only takes 10 minutes to make and is a great dish for lunch time.

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Butter Chicken With Rice And Garlic Naan

This chicken and rice dish is filled with rich seasonings and makes a great dinner.

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Roasted Sweet Potato Rainbow Salad With Lime Crema

This colorful sweet potato salad has a rich lime crema.

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Roasted Cauliflower Burrito Bowls

This burrito bowl is full of flavor and protein to make a filling meal.

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Three Bean Quinoa Salad

This quinoa salad is packed with protein and flavor.

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Sweet Potato Fajitas Meal Prep

This meal prep is full of flavor and only takes a few ingredients to make.

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Spicy Tofu Mushroom Lettuce Wraps

This lettuce wrap is low in calories and packed with protein.

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Meal Prep Recipes For Weight Loss Common FAQ

Where can I get more healthy meal prep ideas?

There are many places to find healthy meal prep ideas to help you plan nutritious and delicious meals.

Here are some places where you can find inspiration.

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Other ways to find meal prep ideas:

  • Social media like Pinterest and Instagram
  • $5 Meal Plan weekly subscription service
  • Health and fitness magazines
  • Nutritionists and dietitians

When exploring these sources, be sure to consider your dietary preferences, restrictions, and health goals.

You can meal prep all kinds of meals including low-calorie, vegetarian, or keto.

How can I cook if I’m having a really busy work week?

Save time cooking with these tips:

  • Do your weekly meal prep all in one day and make a big batch of food
  • Split whole grains, chicken breast, cauliflower rice, black beans, hard boiled eggs, sweet potatoes in all different containers
  • Use a slow cooker or Instant Pot to cook healthy meals during the day when you’re at work
  • Have fresh fruit cut up and stored in air tight containers

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How can I get better with portion control?

Here are some strategies to help you get better at portion control.

  • Use smaller plates and bowls
  • Measure and weigh your food
  • Practice mindful eating and pay attention to what you eat
  • Plan meals and snacks in advance
  • Fill half your plate with veggies

Other helpful portion control tips:

  • Use a food diary
  • Avoid eating out of large packages like a large bag of chips
  • Make sure you’re eating enough protein
  • Be mindful of liquid calories like alcohol and soda
  • Slow down your eating and chew your food thoroughly
  • Practice moderation – don’t deprive yourself of your favorite foods
  • Stay hydrated and drink water throughout the day
  • Consult a registered dietician if you’re struggling with portion control of have specific dietary goals

Remember that improving portion control is a gradual process.

Be patient with yourself and celebrate your successes along the way. Over time, these habits can become second nature, leading to a healthier and more balanced approach to eating.

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What are the best recipes for vegan or vegetarian meal prep?

Here are some of my favorite recipes for vegan meal prep!

What should I include in my healthy meal plan grocery list?

Creating a grocery list for a healthy meal plan is an essential step in ensuring you have the right ingredients on hand to prepare nutritious meals.

Here’s a list of items you can include in your healthy meal plan grocery list, categorized by food groups:

Proteins

  • Tofu
  • Beans
  • Lean protein
  • Temepeh
  • Salmon
  • Eggs
  • Yogurt
  • Quinoa

Fruits

  • Berries
  • Apples
  • Oranges
  • Grapefruit
  • Pineapple
  • Avocado
  • Grapes
  • Melons
  • Tomatoes

Vegetables

  • Leafy greens
  • Bell peppers
  • Carrots
  • Broccoli
  • Caulifllower
  • Zucchini
  • Cucumber
  • Sweet potatoes
  • Onions
  • Garlic

Whole grains

  • Rice
  • Whole grain pasta
  • Rolled oats
  • Quinoa
  • Whole wheat bread

Dairy or dairy alternatives

  • Plant based milk
  • Cheese or dairy-free cheese
  • Yogurt or dairy-free yogurt

Nuts and seeds

  • Almonds
  • Chia seeds
  • Walnuts
  • Flax seeds
  • Sunflower seeds
  • Peanut butter

Healthy fats

  • Olive oil
  • Avocado oil
  • Coconut oil
  • Avocado
  • Fatty fish
  • Nuts and seeds

Herbs and spices

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Cumin
  • Turmeric
  • Paprika
  • Cinnamon
  • Black pepper
  • Seat salt

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What are some ways to save money meal prepping?

  • Use ibotta to get cash back (for real!) on vegetables, fruits, and other healthy foods. If you’re downloading Ibotta on your phone, the app will ask if you have a referral code. Use my referral code: lwyxxrb and you’ll get $10 for signing up.
  • Pack your meal prep recipes with meal prep containersto save time and money
  • Cookquick plant-based recipes for your meal prep
  • Buy foods in bulk, such as rice, nuts, veggies, fruits
  • Use a meal prep lunch bag to take all your meals on the go

What are the benefits of meal prepping?

Meal prep, or preparing meals in advance, offers a wide range of benefits that can positively impact your health, budget, and lifestyle.

Here are some of the key benefits of meal prepping:

  • Saves time and allows you to prepare multiple meals at once
  • Promotes healthy eating by having greater control over ingredients and portion sizes
  • Saves money by cooking in bulk
  • Reduces food waste by using ingredients efficiently
  • Eat less fast food since meal prepped food is ready to eat
  • Less stress since meals are ready to go
  • Supports fitness goals by ensuring you have the right balance of macronutrients

Meal prepping has many advantages, including time and money savings, improved dietary choices, and reduced food waste.

It can be a valuable tool for maintaining a healthy lifestyle and achieving your health and wellness goals.

Final thoughts

Remember to tailor your grocery list to your specific dietary preferences and needs. If you don’t like a meal – don’t cook it!

There are so many meal prep recipes out there, so don’t spend your time eating food you don’t enjoy.

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Alexis

Alexis Schroeder is the CEO and founder of FITnancials.

With budgeting and side hustles, Alexis paid off over $40,000 of debt and made over $100,000 in side hustles in college.

Since starting this website over 10 years ago, Fitnancials has reached over 3,000,000 readers. We’ve been featured on sites like Forbes, Yahoo, Side Hustle School, GOBankingRates, Mint, and many more.

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11 Meal Prep Recipes For Weight Loss (2024)

FAQs

What is the most effective meal schedule for weight loss? ›

1: Make breakfast your biggest meal of the day. Make lunch mid-size and dinner the smallest. 2: Eat dinner four hours before bedtime, rather than right before bedtime. 3: Eat lunch earlier, and always before 3 p.m.

What is the biggest meal for weight loss? ›

Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight.

How to lose 10 pounds in a month? ›

We explain how specific changes might help you meet these goals.
  1. Try cardio for weight loss. ...
  2. Eat fewer refined carbs. ...
  3. Counting calories. ...
  4. Choose better beverages. ...
  5. Eat slowly. ...
  6. Add fiber to your diet. ...
  7. Eat a high protein breakfast. ...
  8. Get enough sleep every night.
Jun 30, 2023

What is the best meal to lose belly fat? ›

Studies indicate that a diet rich in high-protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function. Adding fiber-rich foods to meals is also key to keeping off belly fat.

What is the most filling food for weight loss? ›

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.

What can I eat to lose 20 pounds in a month? ›

Consuming a well-balanced diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains can help create a calorie deficit, which is critical for weight loss. According to the NHS, creating a calorie deficit is the key to losing weight. Next comes physical activity.

What is the number 1 best food for weight loss? ›

Fiber is the indigestible component of plant-based foods, like fruits and veggies, legumes, whole grains and certain seeds, like chia seeds, and is the No. 1 food you should be eating more of if you're trying to lose weight.

What can I eat everyday to lose 10 pounds? ›

Focus on lean protein, fruits, and vegetables.
  • Make sure to include a source of lean protein at each meal. ...
  • Lean protein options include: poultry, eggs, low-fat dairy, lean beef, pork, seafood, tofu and legumes.
  • Also include either a fruit or vegetable at each meal.

Has anyone lost weight walking 10,000 steps a day? ›

According to a 2018 study published in the journal Obesity, walking 10,000 steps a day is associated with weight loss and weight management. Plus, it's a low-impact exercise, making it accessible for all fitness levels.

How many miles do I need to walk to lose 5 pounds a week? ›

"Generally, 1 mile—or roughly 2,000 steps—walked equates to [burning] 80 to 100 calories." Since there are 3,500 calories in 1 pound, "this means to lose 1 pound, you'll need to walk roughly 35 miles or 70,000 steps. Over the course of a week, this means targeting 10,000 steps a day," says Davis.

Is walking 1 hour a day good? ›

A daily walk can improve sleep quality and length of sleep, another recent study found. Since it increases blood flow, researchers found walking just an hour a week can help adults with joint pain improve their range of motion and mobility.

Is meal prepping good for weight loss? ›

It is a particularly crucial habit that teaches you to stick to your diet regimen. Cleaner meals, healthy ingredients, and the ability to include a wide variety of foods make meal prepping a great ally to weight loss efforts.

What meal prep service is best for weight loss? ›

Our picks for the best meal delivery services for weight loss
  • Best overall: Trifecta.
  • Best vegetarian: Vegetarian Diet-to-Go.
  • Best value: Nutrisystem.
  • Best meal kit: Home Chef.
  • Best prepared: Fuel Meals Weight Loss Plan.
  • Best keto: Factor75.
  • Best frozen: Personal Trainer Food.
  • Best vegan: Purple Carrot.
May 16, 2024

What kind of meal is best if you are trying to lose weight? ›

Here a few examples of healthy meals for weight loss. For breakfast, a bowl of bran flakes with sliced strawberries and walnuts with nonfat milk. For lunch, a turkey sandwich on wheat with vegetables and an olive oil and vinegar dressing. For dinner, a salmon steak on a bed of spinach.

What can I eat to lose weight in 7 days? ›

Easy To Follow 7 Day GM Diet Plan & Menu To Transform Your Body: The Indian Version
  1. Day 1: Fruits.
  2. ‍Day 2: Vegetables.
  3. Day 3: Fruits and Vegetables.
  4. Day 4: Bananas and Milk.
  5. Day 5: Meat.
  6. Day 6: Meat & Vegetables.
  7. Day 7: Rice, Fruit and Vegetable Juice.
Mar 26, 2024

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