30 Meal Prep Weight Loss Ideas You Need to Try
Get on track with your weight loss goals by prepping these easy and tasty meals in advance!
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.
Ready to jumpstart your weight loss journey with a low-carb diet? Download your FREE keto cookbook now and discover delicious and healthy recipes that will help you reach your goals!
People are often advised to do all sorts of crazy things, most of which have no evidence behind them. However, over the years, scientists have found a number of strategies that seem to be effective.
Here is one of the best weight loss strategies WITHOUT sacrificing the foods and drinks you love.
Keto Meal Ideas:
APPLE PIE OVERNIGHT OATS
Overnight oats are fast and easy to make and the flavor possibilities are endless. This week I made these Apple Pie Overnight Oats that have no added sugar, yet somehow, magically taste just like an apple pie.
SAUSAGE AND VEGETABLE SKILLET
There’s no chopping, it only takes a few ingredients, it’s super filling, packed with color and flavor, and it makes the perfect meal prep! Plus, it’s quite flexible and can take a lot of different random substitutions and add-ins!
MINI BROCCOLI CHEDDAR QUICHES
These cute little two-bite Mini Broccoli Cheddar Quiches make a fun grab-n-go meal prep breakfast, or a great finger food for brunch or Easter gatherings. They’re so cute that they’re sure to impress any guest!
DOUBLE CHOCOLATE OVERNIGHT OATS
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Overnight oats are so great for making a morning routine because the whole batch only takes minutes to make and then you have a grab-n-go breakfast for the next few days. And I promise you, when you make double chocolate overnight oats, you’re going to look forward to eating them every day.
CAJUN SAUSAGE AND VEGETABLES
Here’s another super easy meal prep for you! This super simple Cajun Sausage and Vegetables meal prep follows the basic protein + veg formula and is super fast to make. I’ve got some additional suggestions for you below, if you’d like to bulk up the meal a bit or just make it a little fancier!
EASY CHICKEN AND VEGETABLE MEAL PREP
This Easy Chicken and Vegetable Meal Prep is what I make when I don’t want to think too hard. It’s easy, always satisfying, and there is plenty of room for customization.
EASY PESTO CHICKEN AND VEGETABLES
When I sat down to eat my first bowl of these Pesto Chicken and Vegetables I was like, “Oh yes, I’m going to make this every single week.” It’s the perfect light, flavorful, and fast recipe for meal prep. And it’s just SO SIMPLE.
KALE AND WHITE BEAN POWER BOWLS
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Here is my first riff off of the freezer aisle power bowls: Kale and White Bean Power Bowls. Pretty easy, VERY filling, and about half the price!
AUTUMN KALE AND SWEET POTATO SALAD
Here is one of the best weight loss strategies WITHOUT sacrificing the foods and drinks you love.
I don’t know about you, but I need a good salad right about now. I’ve been kind of over doing the comfort foods lately and my body is like, “pleeeease, can I have some fresh vegetables??” But I’m still trying to enjoy these fall vibes, so I whipped up this Autumn Kale and Sweet Potato Salad. It meal preps well, which means that every time I open my fridge there is a delicious salad staring at me, ready to be eaten.
PUMPKIN PIE OVERNIGHT OATS
You can add a spoonful or two to a bowl of hot oats (with cinnamon and brown sugar) or you can make up some of these Pumpkin Pie Overnight Oats. These overnight oats are also a great way to get that fall flavor if you live in a region where it’s still quite warm this time of year.
THE BAGEL LUNCH BOX
This Bagel Lunch Box includes a mini bagel, some of my favorite Scallion Herb Cream Cheese, a handful of vegetables that go oh so well with the flavored cream cheese, and a simple hard boiled egg. It’s super simple to put together, but it makes life so much easier when your mornings are busy. Just grab a lunch box and go!
THE PEANUT BUTTER LUNCH BOX
Continuing on with the series of no-cook lunch boxes, I bring you The Peanut Butter Lunch Box! This one is so simple, yet I may have enjoyed this one the most out of all the lunch boxes I’ve prepared so far.
Your body WANTS something different. It’s embedded in the science of weight loss. Click Here to get started!
THE TUNA SALAD LUNCH BOX
Here’s another no-cook cold lunch idea for you! Tuna salad is a classic cold lunch item, but you can’t prep a few days worth of sandwiches ahead and expect them to hold up and not turn into a soggy mess. Unlike piling tuna salad onto a sandwich or onto a bed of greens, this Tuna Salad Lunch Box holds up for days in the refrigerator, so you can pack your lunch for the week all in one go.
THE CHEESE BOARD LUNCH BOX
Continuing on with my no-cook lunch box series, today I bring you The Cheese Board Lunch Box! This one goes out to everyone who is perfectly happy nibbling on a charcuterie board for dinner, instead of as an appetizer to dinner. ;) Just be careful, this lunch box is going to tempt you to drink a glass of wine with lunch!
THE HUMMUS LUNCH BOX
Are y’all ready for the next installment in the no-cook lunch box series? The Hummus Lunch Box is a classic, one that I’m sure many of you have made before, but it definitely deserves its own mention in the series because it is flexible and always a pleaser.
THE PIZZA ROLL UP LUNCH BOX
I’ll be posting these lunch box ideas over the next few weeks, the first being this Pizza Roll Up Lunch Box. These easy no-cook lunch boxes make great “brown bag” lunches for the work week, especially for those of you who don’t have access to a refrigerator or microwave during your work day. Just pop one of these in an insulated lunch pack and you’re good to go!
Your body WANTS something different. It’s embedded in the science of weight loss. Click Here to get started!
COTTAGE CHEESE CRAB BOWL
I’ve discovered so many great flavor combinations by experimenting with these bowl meals and I hope they inspire you as well. This Cottage Cheese Crab Bowl is my most recent favorite. It’s light and fresh for this early summer heat, but still filling enough to serve as a whole meal (for me, at least).
FREEZER FRIENDLY BREAKFAST BURRITOS
I’m a huge proponent of batch cooking and stocking your freezer with portioned meals that you can just grab-reheat-and-go! Not only are these make-ahead freezer breakfast burritos a great answer to the “I’m too busy to make breakfast” conundrum, but for someone who loves breakfast for dinner as much as I do, these burritos make a fast and easy anytime meal.
Your body WANTS something different. It’s embedded in the science of weight loss. Click Here to get started!
ROASTED CAULIFLOWER TACO BOWLS
Taco bowls, burrito bowls, whatever you want to call them! I went with taco bowls this time because of the homemade taco seasoning used on the roasted cauliflower, plus the fresh toppings like tomatoes and cilantro. But whatever you call it, it’s a lot of yummy stuff in one bowl! These cauliflower bowls make a super colorful, vibrant, flavorful dinner, but they also meal prep well, so consider making them for your weekday lunches!
SMOKY ROASTED SAUSAGE AND VEGETABLES
There’s really nothing easier than roasting vegetables in the oven, and it happens to make them taste really good, too. Add a little meat to the vegetables and you have a meal! For this Smoky Roasted Sausage and Vegetables sheet pan meal, I also added a homemade smoky vinaigrette for an extra blast of flavor. And as always, this recipe meal preps well! So cook now and enjoy later.
CHILI CORNBREAD SKILLET
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Some nights you just need something warm, comforting, and easy to help melt off the stresses of the day, like a big bowl of chili. And maybe some cornbread, too, for good measure. This easy Chili Cornbread Skillet has all the comfort of a pot of chili, with homemade cornbread baked right on top to avoid excess dishes.
VEGETABLE BARLEY SOUP
Can’t stop, won’t stop with the yummy soups over here! Soup is easy, soup is filling, soup is an easy way to pack some more vegetables into your day, and soup (usually) freezes well. This week I’m bringing you this awesome Vegetable Barley Soup that is packed with tons of color, texture, and flavor. And thanks to a healthy dose of barley, it’s also super filling. I’m so glad this recipe makes a huge batch because I’m going to be living off the frozen leftovers of this soup for the rest of winter!!
Your body WANTS something different. It’s embedded in the science of weight loss. Click Here to get started!
COUNTRY BREAKFAST BOWLS
It’s just so much easier to spend a little time on the weekend to get my breakfast in order so I can just pop one in the microwave every morning and have a nice hot breakfast in about 90 seconds.
ROASTED VEGETABLE SALAD MEAL PREP
Making sure I get vegetables into my diet takes daily effort. But one thing I know for sure is that if I have them prepped, I am 1000x more likely to eat them. So this week I made these Roasted Vegetable Salad Meal Prep boxes to hopefully remove one more barrier between me and my vegetables.
LEMONY ARTICHOKE AND QUINOA SALAD
During the summer months I love mixing up a big batch of refrigerator salads, like this Lemony Artichoke and Quinoa Salad, to eat all week. Sometimes I eat them alone as a light entrée, sometimes I use them as a side dish, sometimes as a base for bowl meals. They’re versatile, delicious, and never go to waste in my house!
COLD PEANUT NOODLE SALAD
This Cold Peanut Noodle Salad is the perfect meal prep for summer! No need to reheat, it’s light but filling, and the flavors are oh so fresh. It’s topped off with a homemade tangy, sweet, and creamy Peanut Lime Dressing to make everything finger-licking good. So have a salad for lunch this week, and enjoy it.
LEMON BERRY YOGURT BREAKFAST BOWLS
There are a million and one ways to use it, but I think my favorite is combining it with yogurt. Something about the creamy dreamy yogurt with the sweet citrus of the lemon curd is absolute heaven. And of course I have to add a bunch of other fun things to the bowl, which ends up being these Lemon Berry Yogurt Breakfast Bowls.
ROASTED VEGETABLE COUSCOUS MEAL PREP
For this Roasted Vegetable Couscous Meal Prep I combined a few of my favorite recipes to create a super filling veggie-packed meal that can be made either with chicken or as a vegetarian/vegan meal prep with chickpeas. And remember, these meal preps can also be served as a regular dinner combo instead of being packed away for later!
GROUND TURKEY STIR FRY
This Ground Turkey Stir Fry is especially great because it’s so versatile. Use whatever vegetables you have on hand, make it spicy or mild, serve it with rice, noodles, or with shredded cabbage for a low carb option. Scroll down for more deets on those options!
Your body WANTS something different. It’s embedded in the science of weight loss. Click Here to get started!
SWEET AND SPICY TEMPEH BOWLS
This particular bowl meal features my favorite sweet and spicy spice blend, creamy polenta, black beans, cheddar, avocado, green onion, and a tiny drizzle of tangy ranch dressing. The combo of sweet, spicy, and creamy in this bowl is absolutely to die for!
Your body WANTS something different. It’s embedded in the science of weight loss. Click Here to get started!
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