Easy Weight Loss Meal Prep: Perfect for Beginners

Weight loss isn’t about perfection, it’s about creating a game plan. Recent research has suggested that there is a pattern — people who plan their meals more frequently may tend to lose more weight. (1)

However, if you plan your meals occasionally or just prioritize exercise, it can take a lot of work to get fit. Easy weight loss meal prep can simplify this entire process. Prepping your meals helps create portion control, nutrient balance, and a caloric deficit. 

You mix and match different ingredients to customize the meals to your dietary needs. In time, you can create a sustainable and enjoyable eating routine.

Let’s get started. 

What Is an Easy Weight Loss Meal Prep?

An easy weight loss meal prep provides structure, balance, and moderation. It allows you to control exactly what goes into your body. It can simplify the weight loss process by creating sustainable and effective practices.

When meal-prepping to lose weight, you should consider:

• Calorie deficit: A deficit of 500 to 750 calories per day may help you lose approximately 1 to 1.5 pounds per week. (2) This means you should aim to eat 500-750 fewer calories than you burn each day. Use an online calculator to estimate this or talk to a registered dietitian.
• Portion control: Smaller portions help you create a calorie deficit without depriving the body of nutrients. You can enjoy all your favorite foods but in moderation. You can feel satisfied and not stuffed. 
• Dietary fiber: Fiber itself has no calories. However, it slows down digestion, which increases satiety (makes you feel full for longer). For example, a whole orange has more fiber and is more filling than half a cup of orange juice. The juice has roughly the same amount of calories but very little fiber.
• Carbohydrate quality: Complex carbs such as minimally processed whole grains, legumes, fruits, and vegetables are often more beneficial. White bread, pastries, soda, and other highly processed foods have limited nutritional qualities and tend not to be very filling as they lack fiber. (3)
• Protein intake: High protein breakfast meal prep can help curb hunger throughout the morning. Foods such as legumes, seeds and nuts, lean meats, seafood, eggs, and low-fat dairy can promote satiety and support muscle building. (4)
• Healthy fats: Healthy fats help you absorb nutrients, provide energy, and have important biological functions. Healthy meal prep ideas for weight loss should include more foods such as fatty fish, avocado, olive oil, and nuts. 
• Hydration: Sometimes you mistake thirst for hunger. Drinking enough water can support digestion, aid the metabolic rate, and prevent unnecessary calorie consumption. 

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Can You Lose Weight by Meal Prepping?

Meal prepping isn’t a magic solution, but when you combine it with an overall healthy lifestyle, physical activity, and stress management, you can set yourself up for success. It helps you avoid distractions and pitfalls. You may avoid the temptation of takeouts, fast food, and high-calorie convenience foods.

Prepping meals introduces a schedule to your eating. But, it also leaves some room for creativity and experimentation. For example, when you want something light yet filling, you can make a salad with extra lean protein such as chicken breast, plus nuts, and seeds. 

Studies have found that home cooking was associated with decreased risk of type 2 diabetes and other chronic diseases. People tend to consume higher-quality food when they cook at home and may spend less time dining out eating meals high in sodium, added sugar, and saturated fat. (5)

For some meal prep recipes for weight loss female, check out these summer meals. They’re refreshing, delicious, and great for weight control. 

How Do I Make a Weight Loss Meal Plan?

To prepare a 7-day meal prep for weight loss, you should be mindful and strategic of your food choices. The important point here is balance, not restriction. We suggest you balance the macro and micronutrients, select a variety of whole foods, and avoid overly large portions. 

Generally, 45–65% of calories should come from carbs, 10–35% from protein, and 20–35% from fat. You can batch-cook once or twice a week or cook fresh food whenever you have time. Plan the meals around local nutrient-dense foods such as whole grains, legumes, and fruits and vegetables (6)

The BetterMe app can be a useful tool for easy weight loss meal prep. It can track your calories and offer a template based on your eating habits and allergies. It stores all the data in one place, so you can use it to track your recipes and fitness routine. 

Read more: Mediterranean Diet Meal Prep Plan Tips To Get You Started

What Are 3 Keys to Successful Meal Prepping?

Small changes make a meal interesting. But, to promote well-being, you have to get accustomed to the routine. Nutritionally, our bodies need a variety of macro and micronutrients. You’re going to have enough food if you cook in batches. 

Airtight containers and proper temperature storage ensure that all your meal prep ideas for weight loss last long enough to sustain you. Let’s take a look at these individual key factors in meal prepping. 

Variety

A variety of nutrient-rich foods ensures a well-rounded diet. You cook meals you can freeze and make a different meal each time. 

To add variety, choose a couple of base ingredients, then build the meals around them. For example, for breakfast, you may use eggs, greek yogurt, or beans as base protein, then add a whole grain component, and your choice of vegetables or fruit.

Your lunch or dinner can include complex combinations. You can pair carbohydrates (i.e. brown rice, sweet potatoes, or whole-wheat pasta) with vegetables (i.e. tomatoes, kale, cauliflower, bell peppers) and a protein (chicken breast, fish, tofu).

You don’t need to repeat a meal. You can alternate between recipes and experiment with herbs and spices. The more colorful the dish is, the more motivated you may feel to prepare it.

Batch Cooking

Batch cooking reduces impulse buying and maximizes the nutrient value of all the whole foods you buy. You use up the products before they spoil and add them to different meals. It helps you tailor the food menu based on what’s in season and affordable. 

Start with staple foods you can use in various meals. Cook a large batch of grains and add protein. For example, if quinoa is your whole-grain ingredient, you can take this approach:

• Make tortilla wraps with cooked quinoa. Add a bunch of vegetables, such as red peppers, onions, and black beans. Spread some guacamole and BBQ sauce.
• Freeze cooked quinoa to mix in smoothies with berries, avocados, mangos, bananas, etc. 
• Sauté quinoa with sweet potatoes, brussels sprouts, chicken, kale, etc.  
• Add leftover quinoa to bowls and salads.

Sign up for BetterMe and get a free meal prep for weight loss in females. The app can show you how to get started with your favorite foods. It also comes with an exercise function, so you can enjoy stretches and workouts anytime, anywhere.  

Proper Storage

Invest in reusable containers that can store your meals in portions. Ideal containers are glass containers with tight-fitted lids, vacuum seal containers, BPA-free plastic containers, and stainless steel.

You can also use reusable silicone bags. Although they have an odd shape, they’re flexible, leakproof, and freezer-safe. The most important thing is that your containers are airtight and that you store your food at proper temperatures, whether in the fridge or freezer.   

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

How to Meal Prep for Weight Loss for Beginners

Meal prep for weight loss on a budget requires scalable and balanced meals. You should choose recipes you can make in large quantities, preferably with seasonal produce. They don’t require too much cooking time, preparation, or processing.

Choose dishes where you can double, triple, or quadruple the ingredients, while the cooking process remains the same. Some recipes that fall into this category include curries, stews, soups, casseroles, grilled poultry, and slow cooker meals. 

When planning your meals, you should have realistic goals. Aim to lose 1 to 2 pounds per week. Trying to lose too much weight too quickly can be counterproductive. It may reduce the rate at which you burn calories, and you’re more likely to regain weight when you lose it too quickly. 

Choose whole grains, such as oats, quinoa, brown rice, and whole wheat instead of refined grain products wherever possible. Have more fiber to boost digestion and increase satiety. We suggest you use healthier cooking techniques such as sautéing with minimal oil, steaming, baking, and grilling. 

Lastly, try to limit the intake of ultra-processed foods, such as savory packaged snacks, soft drinks, or any modified formulations that are high in salt and added sugar. They may give you a quick burst of energy and satisfy your cravings, but they don’t keep you feeling full for very long, so you may be reaching for another snack soon after.

What Should I Meal Prep for Weight Loss?

The best meal prep for weight loss male or female is often based on home-cooked meals. They give you the power to transform your diet sustainably and realistically. With a little effort, you can make daily choices that can help melt the excess weight. 

We suggest you use a variety of strategies and recipes that are convenient, nutritious, and cost-effective. Increasing protein and fiber intake can aid the gut microbiome. Each meal should keep you satisfied for hours on end. Perhaps most importantly, include foods you like and that are accessible to you.

Breakfast Suggestions

The first meal should jumpstart the metabolism. It can have some sweetness to it, but should be low in calories. You can make wraps, Greek yogurt parfait, smoothie bowl, chia pudding, or overnight oats. 

Are you looking for meal prep ideas for weight loss high protein? Check out our Breakfast Meal Prep Ideas you can make ahead of time. 

Lunch or Dinner Suggestions

Prepare meals that freeze well and meet your calorie goals. You can batch-cook chicken soup, vegetarian chili, frozen vegetables with sausage, or mix rotisserie chicken in salads. 

Greens can wilt quickly. However, if you pre-chop some vegetables that last longer in the fridge, such as carrots or beets, and store them separately, you can easily put together a meal for lunch or dinner.

Read more: Meal Prep For Muscle Gain: The Most Important Factors To Consider

What Is the 2 1 2 1 Meal Plan?

The 2-1-2-1 philosophy focuses on specific portions of food groups in each meal. 

You can break it down into:

• 2 protein servings – The meal has two portions of lean protein. It comes from various food sources, such as turkey, fish, chicken, beans, and tofu.
• 1 healthy carbohydrate – The meal includes a serving of complex carbs. You can include whole grains such as quinoa or starchy vegetables such as sweet potatoes.
• 2 vegetable servings – Vegetables such as carrots, beets, celery, and cauliflower nourish the digestive tract and cardiovascular system.
• 1 healthy fat – Products such as olive oil and other vegetable oils, avocado, nuts, and seeds can support healthy cholesterol levels and optimize cardiometabolic health.

Are your meals too starchy or calorie-dense? Get started with easy weight loss meal prep for women. Explore our 3 Healthy Rice Recipes and enjoy a variety of protein sources that are rich in minerals, vitamins, and fiber. 

FAQs

• What should be the first meal for weight loss?

Your first meal of the day should be nutritious and filling. You can have a breakfast smoothie with some Greek yogurt and oranges. You can also consider options such as oatmeal with nut butter and fresh or dried fruit, egg omelet with vegetables, or avocado toast. The meal should comprise foods high in protein and fiber, which can support a healthy gut and keep you full until lunch. Make sure to include complex carbs for energy to last all morning.   

• Can I lose 20lb in a month?

You can, but you may find it difficult to do so. Realistically, most people lose 1 to 2 pounds per week. To lose 20 pounds in 30 days, you need to maintain a calorie deficit of approximately 2,500 calories every single day for an entire month. Not only is that difficult to do, but losing weight so quickly makes you more likely to regain it later. 

• How can I burn 1,000 calories a day?

You most likely burn significantly more than 1,000 calories a day just existing. If you want to burn 1,000 extra calories on top of your regular energy requirements, you would need to do high-intensity workouts. This likely requires vigorous physical activity for two hours, each day. You could run on a treadmill, try vigorous cycling, or do squat jumping.  

• What is a realistic timeframe for losing 10lb?

You may need 5 to 10 weeks to burn 10 pounds with a balanced, reduced-calorie diet and moderate physical activity. This is based on the recommended goal of losing 1-2 pounds per week. The results will vary based on individual factors such as genetics, health history, and starting weight. 

The Bottom Line

Easy weight loss meal prep lays the foundation for successful weight control and progress. In time, it can become second nature. The more committed you are to eating healthier, nutritious foods, the more control you get over the calories you eat. 

Remember, there’s no quick fix for a slimmer body. Comprehensive progress can give you long-term results. If you’re feeling overwhelmed, add smaller changes. As you exercise and explore different fitness goals, you can tailor the meals to your needs.