25 Best Meal Prep Ideas For Weight Loss
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If you’re on the hunt for meal prep for weight loss that isn’t super restrictive, I’ve got you. These super-nutritious meals are loaded with protein and healthy fats and are delicious and tasty enough to keep you satisfied!
Love this? Check 25 Best Meal Prep Salads That Are Incredibly Satisfying.
I’m a firm believer that eating for weight loss doesn’t need to be painful.
Seriously, there’s no need to stick with salads (without dressing!) or whip up endless chicken and broccoli.
These meal prep ideas for weight loss prove that you can have everything from pasta to Mexican food totally guilt-free.
It doesn’t matter whether you’re craving Asian-inspired bento boxes or tasty lunch bowls.
These dishes will help you reach your goal without feeling hungry all the time.
What Does Meal Prep Mean?
Meal prep is the concept of making whole meals ahead of time that you can just pull out of the fridge and eat.
It also means chopping ingredients ready to whip up the next day.
Having meals made ahead of time or batch-cooking is incredibly useful to stick to a healthy regime, as you will always have something filling and nutritious ready in the fridge.
Top Tips To Lose Weight With Meal Prep
1. Start with a Plan: Before you do anything else, sit down and map out your meals for the week. Include a few snack ideas so you’re not caught off-guard when hunger strikes. If you need any help and are not sure where to start, check out my meal planning templates.
2. Focus on Whole Foods: Base your meals around whole, unprocessed foods. These usually have more fiber, which can keep you fuller longer, and are less calorie-dense than processed foods. So opt for things like wholegrain rice and pasta or smoothies instead of juices.
3. Eat lots of Veggies: Fill half of your plate with veggies. Make them the star of your meals. They are both low in calories and high in nutrients. Then add some protein (about ¼ of the place) and complex carbs ( think sweet potatoes, wholegrain pasta or rice, quinoa, etc.).
4. Hydrate, Hydrate, Hydrate: Sometimes, our bodies confuse thirst for hunger. Make sure to drink plenty of water throughout the day. Having water before meals can also help control your appetite. But keep it to water (or try infused water if you want to spice things up). Avoid fizzy drinks and juices, as they are filled with empty calories (yes, even sugar-free zero-calorie drinks – as they trick our body and blood sugar balance).
5. Practice Mindful Eating: Eat slowly, chew thoroughly, and savor each bite. This can help you to feel more satisfied and avoid overeating. But also: learn to listen to your body and stop eating if you are not hungry. You don’t have to finish your meal if you don’t feel like it.
But the most important tip of all is to Forgive Yourself. Not every day will be perfect, and that’s okay. If you have an off day, show yourself compassion and remember that it won’t delete all your progress.
25 Best Meal Prep For Weight Loss
These meal prep ideas are delicious, nutritious, and filled with plenty of veggies, protein, and healthy carbs.
They won’t make you feel restricted but will keep you on track on your weight loss journey.
Protein Salad
TOTAL TIME: 30 mins PROTEIN: 35g CARBS: 98g FAT: 25g
Protein is an amazing nutrient for weight loss, and this hearty salad is jam-packed with the stuff!
The chickpeas, quinoa, black beans, and eggs keep you super satisfied, while the veggies add freshness and vitamins.
And the zingy lemon and Dijon dressing adds tons of flavor!
Mediterranean Lunch Box
TOTAL TIME: 20 mins PROTEIN: 16g CARBS: 79g FAT: 12g
If you’re trying to meal prep for weight loss, skip the carb-filled pitas and opt for a bed of veggies!
This crunchy and crispy lunchbox has tons of texture thanks to the kalamata olives, cucumber, and tomatoes.
But the smooth hummus and fluffy quinoa bring extra protein and healthy fats to keep you satisfied!
Teriyaki Bento Box
TOTAL TIME: 30 mins PROTEIN: 40g CARBS: 58g FAT: 22g
This teriyaki bento box might look complicated, but it’s loaded with simple and protein-rich ingredients!
I adore the crunchy radishes and greens in the side salad (hello, iron and antioxidants!).
But it’s the teriyaki-glazed chicken and hefty serving of edamame that’ll stop you from snacking during the workday.
Hummus Bowl
TOTAL TIME: 25 mins PROTEIN: 17g CARBS: 56g FAT: 22g
This refreshing salad is made with crispy chickpeas, creamy feta, and a deliciously light citrus and olive oil dressing.
It takes just minutes to cobble together, and the wholesome and fiber-rich ingredients are incredibly satisfying.
And you can easily switch the quinoa out for any whole grain if you need a change mid-week!
Cajun Shrimp and Veggies
TOTAL TIME: 30 mins PROTEIN: 15.89g CARBS: 4.62g FAT: 8.95g
This healthy meal prep idea is pleasantly spicy and can be whipped up in a single pan in 20 minutes!
The shrimp are absolutely packed with protein, but they’re also a great source of zinc, magnesium, and phosphorus!
Plus, the vegetable broth and Cajun seasoning keeps the tender veggies punchy and flavorful.
Japanese Bento Box
PREP TIME: 30 mins PROTEIN: 25g CARBS: 75g FAT: 23g
There’s no need to hit up your local Japanese restaurant with this mix-and-match bento box!
I love loading it up with salt and chili edamame, a tamagoyaki-inspired omelet, and sushi-grade salmon.
And the vitamin-rich and crunch slaw will transport you straight to the teppanyaki table!
Chicken Fajita Bowls
TOTAL TIME: 45 mins PROTEIN: 30g CARBS: 18g FAT: 15g
Move over Chipotle, as this low carb idea is a great option if you want to meal prep for weight loss.
It’s super easy to make, and the marinated chicken meshes perfectly with the tender peppers and onions.
The whole foods make your body feel amazing, but it’s the high protein content that’ll quash any afternoon sweet cravings!
Mexican Quinoa
TOTAL TIME: 30 mins PROTEIN: 11g CARBS: 42g FAT: 11g
When I’m trying to meal prep, I always turn to this 30-minute Mexican quinoa.
The fiber and protein in the quinoa can help increase your metabolism, while the avocados add healthy fats!
I also adore crunchy sweet corn, tomatoes, and jalapenos that really bring a satisfying depth of flavor.
Quinoa Black Bean Salad
TOTAL TIME: 35 mins PROTEIN: 15g CARBS: 72g FAT: 15g
This wholesome recipe combines black beans with protein-rich quinoa, sweet potatoes, and bell peppers.
It might look simple on the surface, but the zingy cilantro and sour cream dressing makes this recipe shine.
Oh, and don’t forget the cheeky squeeze of lime that boosts the healthy fire-roasted corn!
Tofu Coconut Curry
TOTAL TIME: 30 mins PROTEIN: 12g CARBS: 20g FAT: 33g
Hearty comfort food doesn’t need to be loaded with saturated fat to hit the spot!
This creamy tofu coconut curry is a plant-based gem that contains tons of protein and heart-healthy antioxidants.
The aromatics and spices add depth, while the sweet butternut squash gives the curry an indulgent creaminess.
Honey Sriracha Glazed Meatballs
TOTAL TIME: 30 mins PROTEIN: 27g CARBS: 18.7g FAT: 10.8g
If you’re trying to meal prep for weight loss, you need to add these sweet and spicy sriracha meatballs to your weekly rotation.
They’re ready in under 30 minutes (for busy weeks!) and contain no refined sugars or oils.
That’s right – these bad boys are baked and not fried, so you get all the flavor without the added calories!
Vegetarian Bento Box
TOTAL TIME: 30 mins PROTEIN: 21g CARBS: 76g FAT: 18g
This cold lunch is packed with nutritious veggies, quinoa, eggs, and fresh fruit to hit every craving.
The chickpeas, kalamata olives, and olive oil dressing bring Mediterranean flavors to the mix.
But I love downing the grapes and oranges to get my potassium, fiber, and Vitamin C fix (it’s like dessert!).
Instant Pot Carnitas
TOTAL TIME: 1 hour 5 minutes PROTEIN: 29g CARBS: 2g FAT: 16g
If I’m short on time, these carnitas always save the day.
They’re prepped low and slow (perfect for multi-tasking!), and the two different veggie mixes keep things interesting.
And trust me, the spoonful of tomato salsa makes this dish a complete fiesta for your taste buds!
Vegan Chickpea Curry
TOTAL TIME: 30 mins PROTEIN: 18g CARBS: 56g FAT: 34g
This warm, comforting, and protein-packed meal is incredibly comforting at the end of a long day.
The chickpeas are marinated in a creamy tomato sauce and fiery Indian spices for a burst of authentic flavor.
The whole dish is a testament to simple ingredients and how they make meal planning a breeze!
Salmon Patties with Coleslaw
TOTAL TIME: 25 mins PROTEIN: 24g CARBS: 3g FAT: 9g
Old-school burgers are great, but these hearty salmon patties beat anything you’ll get at Five Guys.
These juicy patties are made with a coating of almond flour for an amazing crispy exterior and require minimal oil.
Plus, the crunchy coleslaw on the side (made with homemade mayo!) is creamy and oh-so-indulgent.
Garlic Butter Salmon and Asparagus
TOTAL TIME: 20 mins PROTEIN: 42.92g CARBS: 24.75g FAT: 38.71g
Flaky salmon filets and asparagus are easy ways to boost your meal plan with omega-3s and wholesome veggies.
The antioxidant-rich cherry tomatoes complement the rich and buttery salmon beautifully.
And the burst of flavor from the garlic and broth?
It’s next-level for lovers of all things savory and boosts your metabolism!
Vegan Burrito Bowl
TOTAL TIME: 40 mins PROTEIN: 23g CARBS: 120g FAT: 24g
This vegan burrito bowl tastes exactly like Chipotle and is balanced with super-nutritious veggies and protein!
You can use virtually any veggies you like (I love peppers and onions!) as they all work so well with tomato salsa.
Top your wholesome bowl with black beans or pinto beans to keep those hunger hormones at bay!
Greek Vegetables
TOTAL TIME: 35 mins PROTEIN: 5.7g CARBS: 8.7g FAT: 16.2g
This keto-friendly recipe is made on a single sheet pan and is a gem if you want to lose weight.
The feta cheese and Greek marinade seriously boost the flavor here, and the tender Mediterranean veggies are delicious.
Feel free to throw in a lean protein of your choice to make it even more satisfying!
Chicken Patties
TOTAL TIME: 25 mins PROTEIN: 14.47g CARBS: 11.28g FAT: 6.94g
Forego buns and fries with these moist and juicy chicken patties with veggies!
These protein-packed fritters are filled with garlic and herbs that’ll make you forget all about those missing carbs.
Plus, you have avocado and chipotle aioli in the mix for an extra hit of healthy fats!
Sheet Pan Sesame Chicken and Veggies
TOTAL TIME: 25 mins PROTEIN: 39g CARBS: 23g FAT: 4.5g
This sweet and sticky sesame chicken holds up amazingly in meal prep containers for days!
It combines coated chicken pieces with crunchy veggies and a soy-based sauce for added umami flavor.
Trust me, the small dose of sweet chili sauce and honey will lure you away from any Chinese takeout!
Mediterranean Quinoa Salad
TOTAL TIME: 30 mins PROTEIN: 14g CARBS: 54g FAT: 12g
This filling salad recipe is so refreshing during the summer months and is crunchy, sweet, and protein-packed.
It’s made with chickpeas to fill you up and gets tons of texture from mango, onion, and cucumbers.
Oh, and the fiber-rich quinoa and iron-rich olives are just a bonus!
Tofu Sesame Noodle Bowl
TOTAL TIME: 25 mins PROTEIN: 34g CARBS: 37g FAT: 19g
Jazz up your weekly meal prep plan with crispy tofu, umami noodles, and protein-packed edamame beans!
I love the color and crunch you get from the spring onions and cucumber.
But it’s the mix of complex carbohydrates and healthy fiber from the noodles and edamame that keep you full!
Quinoa Sweet Potato Salad
TOTAL TIME: 45 mins PROTEIN: 10.6g CARBS: 38g FAT: 27.6g
I’ve already established that quinoa is a protein powerhouse, and this sweet potato salad truly lets it shine.
The roasted chickpeas, fresh rosemary, and caramelized onions add protein, vitamins, and herby freshness to the mix.
And don’t even get me started on the sweetness from the potatoes and toasty maple walnuts!
Egg Roll in a Bowl
TOTAL TIME: 15 mins PROTEIN: 26.2g CARBS: 11.2g FAT: 8.3g
Deep-fried egg rolls aren’t going to melt any pounds away, but this deconstructed bowl is just as good.
It combines ground pork with spicy garlic and ginger, sauteed carrots, crispy cabbage and chili paste.
Throw in the filling heap of rice and you’ll have a glorious balance of healthy fats, protein, and complex carbs!
Chickpea Buddha Bowl
TOTAL TIME: 20 mins PROTEIN: 10g CARBS: 59g FAT: 18g
This belly-filling bowl is packed with crispy chickpeas, fiber-rich brown rice, and crunchy fresh veggies!
And that’s not all that this vitamin-heavy bowl brings to the table.
The creamy avocado and kale bring a bunch of healthy fat and iron to this dish that’ll keep you 100% satisfied!
More Healthy Meal Prep Ideas
- 25 High Protein Meal Prep Recipes (Easy + Healthy)
- 25 Healthy Meal Prep Ideas To Simplify Your Life
- 25 Healthy Vegetarian Meal Prep Ideas
- 25 Healthy Meal Prep Snacks Perfect To Make Ahead
- 25 Healthy Breakfast Meal Prep Ideas For Busy Mornings
Have you tried any of these weight loss meal prep recipes? Let me know in the comments which one is your favorite!
25 Best Meal Prep Ideas For Weight Loss
Ingredients
- Protein Salad
- Mediterranean Lunch Box
- Teriyaki Bento Box
- Hummus Bowl
- Cajun Shrimp and Veggies
- Japanese Bento Box
- Chicken Fajita Bowls
- Mexican Quinoa
- Quinoa Black Bean Salad
- Tofu Coconut Curry
- Honey Sriracha Glazed Meatballs
- Vegetarian Bento Box
- Instant Pot Carnitas
- Vegan Chickpea Curry
- Salmon Patties with Coleslaw
- Garlic Butter Salmon and Asparagus
- Vegan Burrito Bowl
- Greek Vegetables
- Chicken Patties
- Sheet Pan Sesame Chicken and Veggies
- Mediterranean Quinoa Salad
- Tofu Sesame Noodle Bowl
- Quinoa Sweet Potato Salad
- Egg Roll in a Bowl
- Chickpea Buddha Bowl
Instructions
- Select your favorite recipe from the list above.
- Pick all the ingredients you'll need.
- Prep your favorite meal prep for weight loss in no time!
