Nothing will throw you off your weight loss journey faster than being hungry and reaching for the nearest snack. Or when you get home tired after a long day and the thought of cooking makes delivery seem like the only viable option.
What happens when you don’t have healthy meal options on hand? You might end up compromising on your diet. Meal prepping is a game changer in this scenario. It ensures you have healthy, portion-controlled meals ready to go. It also saves time and reduces stress during the week.
And who doesn’t love having more time and less to worry about? Plus, knowing exactly what’s going into your food can make all the difference in your weight loss journey.
Here are 8 meal prep ideas that are simple, healthy, and designed to help you lose weight without feeling deprived.
Yes, meal prepping can be highly beneficial for weight loss for several reasons. Here’s how meal prepping helps with weight management:
Meal prepping allows you to measure out portions in advance, which can prevent overeating. By having control over the portion sizes, you’re more likely to stick to a calorie deficit or maintenance plan essential for weight loss (10).
When you meal prep, you decide in advance what you’re going to eat, which means you’re more likely to choose nutritious, balanced meals. This proactive approach reduces the temptation to opt for convenience foods that are often high in calories and low in nutrients (6).
Having meals ready to go can reduce the likelihood of impulse eating or turning to fast food. When you’re hungry, and there’s a healthy meal already prepared, you’re less likely to eat something unhealthy (4).
Although meal prepping requires an investment of time upfront, it saves you time throughout the week. This can reduce the stress associated with mealtime decisions and potentially reduce the likelihood of opting for quick, less healthy options when under time pressure.
Successful weight loss often comes down to consistency in your diet. Meal prepping ensures that you have consistent access to healthy balanced meals, helping you to stick to your weight loss goals, even on busy days.
Meal prepping can also be cost-effective because buying ingredients in bulk is often cheaper, and cooking at home saves money, compared to eating out. This can indirectly support weight loss by making it easier to eat healthily without the added financial stress.
We’ve discussed this in detail in our meal prep for weight loss on a budget blog.
Losing weight in 7 days is not a realistic or sustainable goal. According to the Centers for Disease Control and Prevention, a safe and sustainable rate of weight loss is 1-2 pounds per week (5). However, by adopting healthy eating habits such as meal prepping, you can kickstart your weight loss journey in a week.
For a focused 7-day plan, it’s essential to emphasize whole, nutrient-dense foods and minimize ultra processed foods, added sugars, and excessive calories. Here’s a guideline for what to eat to support weight loss over seven days:
Fiber plays an important role in satiety. Satiety refers to feeling full and satisfied after a meal, which can help prevent overeating later on. Of course, other factors influence satiety, but an easy way to fill up on fewer calories is by including fiber-rich foods in your diet (2). Examples of high-fiber foods include vegetables (including leafy greens), fruits, whole grains, and legumes.
Lean proteins are essential for building and repairing muscles, which are primarily made from protein. Getting enough protein while you lose weight can help you make sure that you maintain your muscle mass. Why lean and not just any protein? Lean proteins, such as chicken breast, fish, tofu, and beans, are lower in calories and saturated fat compared to other protein sources. This can be beneficial for weight loss when combined with a calorie deficit, and it’s better for cardiovascular and overall health (7).
We’ve discussed numerous protein breakfast options in our high protein breakfast meal prep article.
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Healthy fats are necessary for overall health and should not be eliminated from the diet (1). However, it’s essential to monitor portions, as they are high in calories. Some examples of healthy fats include avocados, nuts, seeds, olive oil, and other vegetable oils.
Carbohydrates get a bad rap when it comes to weight loss. However, not all carbs are created equal. Complex carbohydrates, such as those found in whole grains, legumes, and starchy vegetables like sweet potatoes and squash, provide fuel for your body and can keep you feeling full for longer periods of time, reducing the likelihood of snacking or overeating (8).
Choosing hydrating beverages like water, unsweetened tea, and black coffee over sugary drinks can support weight loss by reducing calorie intake. Plus, staying hydrated is essential for overall health and can help prevent cravings (3).
Ideally, you should prep meals that are well-balanced, nutritious, and tailored to your personal dietary needs. Here are 8 meal prep ideas spanning breakfast, lunch, snacks, and dinner, designed for a 7-day meal prep for weight loss:
Overnight oats are a fantastic breakfast option for a 7-day meal prep for weight loss because they’re rich in fiber and protein, thanks to the oats and chia seeds.
Preparing them is as simple as mixing rolled oats with almond milk, chia seeds, a sweetener like honey or maple syrup, and topping with fresh berries before leaving to soak overnight.
For a low-carb alternative, substitute half of the oats with flax seeds. This meal stays fresh for up to 5 days in the refrigerator, ensuring you have a ready-to-eat, energizing breakfast throughout the week. Get recipe here.
These egg muffins are a prime example of high protein meal prep recipes for weight loss that are easy to prepare. Beat eggs with chopped spinach, feta cheese, and seasonings of your choice, pour into muffin tins, and bake until set.
They’re customizable with any vegetables or proteins you have on hand, making them a super versatile option. Egg muffins can also easily shift to a low-carb meal by omitting any high-carb additions. They’ll stay fresh in the fridge for up to 4 days or can be frozen for longer storage. Get recipe here.
Quinoa salad is among the top healthy meal prep ideas for weight loss, thanks to its high fiber and protein content. Mix cooked quinoa with canned chickpeas, diced cucumber, crumbled feta, and a lemon-olive oil dressing for a Mediterranean flair.
For a higher protein variation, add grilled chicken breast or tofu. This salad holds well in the fridge, maintaining its freshness for up to 5 days. Get recipe here.
This meal prep idea for weight loss is simple yet satisfying. Use a whole-grain wrap, lean turkey slices, avocado, lettuce, and tomato for a balanced meal.
The avocado provides healthy fats, while the turkey offers a lean protein boost. For a low-carb alternative, swap the wrap for a large lettuce leaf. These wraps are best assembled the morning of consumption to maintain freshness and prevent sogginess. Get recipe here.
Find more vegan options for weight loss in our, vegan weight loss meal plan article.
Greek yogurt is a fantastic base for a female meal prep recipe for weight loss, being high in protein and essential nutrients like calcium. Mix non-fat Greek yogurt with a handful of mixed nuts for healthy fats and a drizzle of honey for natural sweetness.
For a lower-carb option, opt for nuts like almonds or walnuts and limit the honey. This snack can be prepared in advance and stays fresh for up to 2-3 days when refrigerated. Get recipe here.
This is one of the simplest meal prep ideas for weight loss on a budget. Both carrots and cucumbers can be prepped at the start of the week and stored in water to keep them crispy.
Pair with a portion of hummus for dipping, which provides a good source of protein and healthy fat. This snack can easily be adapted to fit a high-protein diet by adding a serving of boiled eggs on the side. Get recipe here.
Salmon is excellent for meal prep ideas for weight loss and muscle gain, due to its high omega-3 fatty acids and protein content.
Grill or bake salmon fillets with a bit of olive oil, salt, and lemon. Serve with steamed broccoli and a baked sweet potato for a well-rounded meal.
For a keto variation, substitute sweet potato with cauliflower rice. This meal can be prepared in advance and stays fresh for up to 3 days when refrigerated. Get recipe here.
A chicken stir-fry is a classic example of simple meal prep ideas for weight loss. It’s quick to make and loaded with vegetables and lean protein. Use skinless chicken breast and a variety of colorful vegetables for a nutrient-dense meal.
For a low-carb alternative, serve over cauliflower rice instead of white rice. Stir-fries are best cooked and consumed within 3-4 days for optimal freshness. Get recipe here.
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Losing 10 pounds in a month may be an achievable goal for some with a combination of healthy eating habits and regular exercise. Here are some tips to help you lose weight through meal prep:
By following these tips and incorporating the meal prep ideas mentioned above, some people might successfully lose 10 pounds in a month while still enjoying delicious and satisfying meals. However, an achievable goal for most people is to lose 1-2 pounds per week.
Meal prepping can have some downsides, such as:
Despite these potential disadvantages, the benefits of meal prep outweigh them for many people trying to maintain a healthy lifestyle and achieve their weight loss goals.
Meal prepping is better than eating out for several reasons:
Meal prepping can be better than cooking every day if you have a busy schedule or struggle with making healthy food choices on the spot. However, if you enjoy cooking and have the time to do it daily, there is no right or wrong answer. The most important thing is to prioritize your health and choose a method that works best for you.
Most foods can be safely stored and consumed within three days of meal prep, as long as they are stored properly in airtight containers in the refrigerator. According to food safety guidelines, cooked chicken and fish should be consumed within 3-4 days, while vegetables and grains can last for up to 7 days. It’s always best to use your judgement and discard any food that looks or smells off before consuming it. Additionally, freezing meals is a great option for extending their shelf life beyond three days.
The right meal prep ideas for weight loss can take the guesswork and stress out of healthy eating. By planning and preparing your meals in advance, you can save time, money, and effort while still achieving your weight loss goals. Whether you’re trying to lose weight or maintain a healthy diet, meal prepping is an effective method that can support your overall well-being.
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