Healthy Meal Prep Ideas For Weight Loss Easy

If you love what’s on your plate and it’s easy to make, then sticking to your health and weight-loss goals is as simple as can be. We homed in on this principle and created this 1,200-calorie easy meal-prep plan for weight loss using the simplest, most delicious recipes we have. All of the recipes can be fully or partially prepped ahead on a Sunday to save you time and energy during the busy workweek. Plus, leftovers are key to keeping this week of meals simple. Print off the shopping list, make time to do the prep on Sunday, and get ready to lose a healthy 1 to 2 pounds this week.

Read More: Meal Prep for Weight Loss: 8 Ways It Will Make You More Successful

When healthy eating is as simple as we made it in this plan, successful and sustainable weight loss becomes reality. Looking for a different calorie level? See this same plan at a higher calorie level: 1,500-Calorie Meal Prep Plan.

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1. Make the Easy Loaded Baked Omelet Muffins. Pack up individual servings (2 egg muffins) in air-tight containers (To buy: amazon.com, $9 for three), so they’re ready to grab and go on Days 1, 4, 6 and 7.
2. Prep these 3 recipes—Meal-Prep Sheet-Pan Chicken Thighs, Sautéed Peppers & Onions, and Citrus-Lime Vinaigrette—and cook 20 ounces dry whole-wheat rotini (to make 10 cups cooked pasta total). Store everything but the dressing separately in large meal-prep containers (To buy: amazon.com, $30 for 4). You’ll use these ingredients in different recipes throughout the week, like the Easy Chicken Enchilada Casserole, the One-Pot Greek Pasta, the Cheese Quesadillas with Peppers & Onions and the Slow-Cooker Pasta e Fagioli Soup.
3. Prepare the Slow-Cooker Pasta e Fagioli Soup Freezer Pack with your prepped chicken and pasta. Store in a large freezer-safe storage bag (like Stasher brand reusable silicone bags—To buy: amazon.com, $20 for 1) and freeze. Remember to defrost the pack overnight on Day 5 so it’s ready to go in the slow cooker in the morning on Day 6.
4. Prep the Spicy Slaw Bowls with Shrimp & Edamame and store in air-tight meal-prep containers (To buy: amazon, $30 for 5). Don’t miss the make-ahead note at the bottom of the recipe for storage tips, like keeping the dressing separate in a smaller meal-prep container (To buy: amazon.com, $23) and waiting to defrost the shrimp.
5. Make 3 servings of Apple-Cinnamon Overnight Oats and store in separate containers (To buy: amazon.com, $14 for 1) This recipe calls for almond milk, but any milk will do.

• 2 Easy Loaded Baked Omelet Muffins
• 2/3 cup fresh raspberries

• 4 dried figs

Southwest Salad with Black Beans

• 2 cups mixed salad greens
• 1/4 cup frozen corn, thawed
• 1/4 cup sliced cucumber
• 1/2 avocado, diced
• 2 Tbsp. chopped red onion
• 1/3 cup canned low-sodium black beans, rinsed
• 2 Tbsp.Citrus-Lime Vinaigrette

Meal-Prep Tip: Freeze 1/2 cup black beans to have for lunch on Day 7. Any remaining beans can be frozen for up to 6 months.

• 1 clementine
• 2 Tbsp. unsalted roasted almonds

• 1 serving Easy Chicken Enchilada Casserole
• 2 cups mixed salad greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,207 calories, 56 g protein, 125 g carbohydrate, 36 g fiber, 63 g fat, 1,515 mg sodium.

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

• 2/3 cup low-fat plain Greek yogurt
• 2 Tbsp. fresh raspberries

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

• 1 cup sliced cucumber seasoned with a pinch of salt and pepper

• 1 serving Easy Chicken Enchilada Casserole
• 2 cups mixed salad greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,213 calories, 74 g protein, 119 g carbohydrate, 30 g fiber, 53 g fat, 1,749 mg sodium.

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

• 1 clementine

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

• 3 dried figs

• 1 serving One-Pot Greek Pasta

Daily Totals: 1,216 calories, 60 g protein, 147 g carbohydrate, 29 g fiber, 48 g fat, 1,161 mg sodium.

• 2 Easy Loaded Baked Omelet Muffins
• 3/4 cup fresh raspberries

• 1/2 cup steamed edamame pods seasoned with coarse salt to taste (1/8 tsp.)

• 1 cup One-Pot Greek Pasta
• 1/2 cup sliced cucumber
• 1/2 cup cherry tomatoes, halved
• 1 Tbsp. Citrus-Lime Vinaigrette

Toss cucumbers and tomatoes together with vinaigrette.

• 1 medium apple

• 1 serving Cheese Quesadillas with Peppers & Onions
• 2 cups mixed salad greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Daily Totals: 1,221 calories, 56 g protein, 122 g carbohydrate, 28 g fiber, 60 g fat, 2,119 mg sodium.

• 1 serving Apple-Cinnamon Overnight Oats
• Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

• 1/2 cup fresh blackberries

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

• 1 small apple

• 1 serving Cheese Quesadillas with Peppers & Onions
• 2 cups mixed salad greens
• 2 Tbsp. Citrus-Lime Vinaigrette

Meal-Prep Tip: Defrost the Slow-Cooker Pasta e Fagioli Soup Freezer Pack overnight so it’s ready to go in the slow cooker in the morning on Day 6.

Daily Totals: 1,209 calories, 55 g protein, 127 g carbohydrate, 31 g fiber, 56 g fat, 1,545 mg sodium.