Healthy Meal Prep Recipes For Weight Loss


There are so many different meal prep recipes for weight loss on the internet, but many of them don’t provide you with easy to prepare, delicious, and healthy meals that will help you begin and maintain a weight loss program. You need to understand that once every week or month is NOT a substitute for daily home cooked meals.

Healthy Meal Prep Breakfast Recipes

Healthier Fluffy Pancakes

These Healthier Fluffy Pancakes are a healthy breakfast made with white whole wheat flour to keep them fluffy, delicious, and nutritious.

These pancakes are easy to make a big batch and keep in the freezer or refrigerator, ready to heat and eat when you need them.

Zucchini Bread Breakfast Cookies

These delicious 1 bowl zucchini breakfast cookies from Naughty Nutrition are the perfect treat for when you want breakfast, veggies and something quick and on-the-go all at once.

I’m a huge fan of getting veggies into my breakfast, especially when they’re in breakfast cookies!

Whole Wheat Zucchini Bread

This healthy breakfast bread uses white wheat flour, which is more nutritious and it keeps you full longer than breads made with all white flour do.

This bread freezes beautifully and is absolutely delicious sliced and toasted first thing in the morning.

Sugar Free Apple Muffins

These muffins from Brooklyn Farm Girl are only 48 calories a piece! These easy to make healthy muffins are perfect for apple picking season! They make a breakfast or a afternoon snack.

These muffins are sweetened with fresh fruit instead of sugar, making a grab and go healthy breakfast.

Gluten Free Applesauce Waffles

A little breakfast meal prep and you’ll always have an easy morning! These Freezable Applesauce Waffles from Strength & Sunshine are gluten-free, vegan, allergy-free, and dippable!

Healthy Lemon Blueberry Muffins

Delicious on a Dime These Healthy Lemon Blueberry Muffins from Delicious on a Dime are like a warm sunny day in the middle of winter. Into clean eating or just looking for a new breakfast idea to make your mornings easier?

These muffins are healthy, easy to make ahead to time, and affordable! A win-win-win!

Whole Wheat Morning Glory Muffin

These whole wheat morning glory muffins made with Greek yogurt and fruit are perfect for healthy breakfast prep.

Gluten Free Cinnamon Pancake Bites

These Mini Gluten-Free Cinnamon Pancake Bites from Strength & Sunshine are vegan, allergy-free, 8 ingredients, and take just 10 minutes to bake! They’re a surprisingly healthy breakfast recipe that kids (of all ages!) will love! Perfect for little hands to dunk in syrup and munch!

A healthier way to have pancakes for breakfast – and in bite form, no less!
Yogurt & Smoothies

Instant Pot Cold Start Greek Yogurt

This Cold Start Instant Pot Greek Yogurt Recipe is an easy and budget-friendly choice for a healthy Instant Pot recipe for breakfast.

This yogurt is a staple at our house! It is so fast and easy to prep and making it in jars is perfect for meal prep.
Overhead shot of a Green Smoothie in a gladd with a blue and white striped straw alongside some green grapes.

Green Smoothie {Freezer Packs!}

This basic green smoothie recipe is a healthy breakfast for weight loss that lets you get in a full serving of vegetables that tastes delicious!

Sometimes I make the entire recipe ahead of time and freeze the smoothie in plastic bottles that I move to the fridge the night before for them to thaw.

Sometimes I make freezer packs of most of the ingredients and make a fresh smoothie in the morning.

Meal Prep for Weight Loss: Tips for Success

  • Clearly define what type for weight loss diet you plan to commit to.
  • Search for meal prep recipes that fall into the category of your diet of choice, and create a meal plan for the week. For example, if you are on the keto diet you will want to search for “keto meal prep ideas”.
  • Create a grocery list for all of the items that you will need for your meal plan, and purchase them so that you will have everything you need without making multiple trips to the grocery store.
  • Pick a day (I recommend Sunday) to batch cook your meals.
  • Store each meal in a sealed container. I recommend separating foods that need reheating apart from foods that stay cold when consumed. This makes it easier to microwave items that need to be reheated. This can be done by keeping cold items in a sandwich bag, and adding them to the container once it is ready to eat.
  • Label your containers with the date using tape, so that you can keep track of when it was originally cooked.
  • Keep track of which meals you eat each day so that you can monitor your diet.

To help you decide what you should meal prep for the week, I’ve separated these recipes into breakfast, lunch, and dinner. Of course, you can feel free to eat any of these recipes at any time of day.

Keep in mind that most of these ideas can be adapted to fit any diet. For example, if a recipe calls for rice just substitute it with cauliflower rice to make it low carb or keto, etc.

Genius Meal-Prep Recipes That Will Last You All Week

To the uninitiated, preparing meals ahead of time-commonly just called “meal prep” among the fit crowd-can be a little daunting. But trust us: These recipes can save you a lot of time and trouble in the long run.

“Prepping meals ahead is a game-changer when it comes to taking the stress out of eating well,” says Ellie Krieger, M.S., R.D., host of Ellie’s Real Good Food on American Public Television and author of You Have It Made: Delicious, Healthy, Do-Ahead Meals.

“Just try it for a week and I think you’ll be a convert: Make one dish on the weekend just to eat during the week or freeze, and for one weeknight meal, make a double batch-eat some and store some. If you keep it up, before you know it, you’ll have a library of healthy meals in the freezer.”

Easiest Healthy Recipes to Help You Lose Fat Fast

Cooking recipes for your weekly meal prep is all a matter of planning. In You Have It Made, Krieger provides step-by-step instructions on how to store foods for the rest of the week in the refrigerator-or for longer, in the freezer-along with thawing instructions.

Beef stir-fry with Asian peanut sauce

In my cookbook The Healthy Meal Prep Cookbook I provide more than 100 recipes and tips to get your meals organized and planned so they’re ready to go during the busy work week. Beef stir-fry is one of my favorites, and leftovers can be rolled into a high-protein wrap, or just packed and reheated at work the next day.

Cajun Shrimp Packet

Opening one of these foil packets unwraps an explosion of aroma, color, and flavor.

Tucked inside are plump shrimp that have been tossed with Cajun spices and a rainbow of vegetables-zucchini, red bell peppers, and corn-along with slices of Andouille sausage and fresh herbs. They all simmer together in the pouch, and create a mouthwatering sauce.

Best of all, the packets can go from freezer to oven, so they’re a breeze to make ahead of time.

Buffalo Chicken Pizza

Two interesting facts about pizza: It doesn’t have to kill your abs, and it freezes surprisingly well.

This Buffalo chicken pizza is a prime example. Once each pie is cooked and cooled, simply wrap each in foil, place in a large zip-top bag, and freeze.

When you’re ready to eat, simply defrost in the microwave 1-2 minutes, then broil on low in the oven until the edges are crisp again. It’s easier than delivery, and so much better for you.

Tex-Mex Braised Pork Stew

Stew is such an easy dish to cook-especially when you make a double batch and freeze for a later date.

When freezing, use multiple single-serving containers so you can defrost only what you need. Stew can stay good in the freezer for up to three months. Label the containers with the date to help minimize food waste so you can use the earliest dates of your frozen goodies first.

Quinoa Corn Bean Chowder

Nutrient-packed soup is the answer to painless meal prep.

The star nutrients in this lightened-up chowder are vitamins A, C, and K, folate, magnesium, phosphorus, and manganese. If you’re looking to up the 11g of protein, you can add shredded chicken, too.

Gyro Breakfast Burritos

You can freeze these delicious burritos whole, then zap in the microwave for a fast, satisfying breakfast any day of the week.

It’s a foolproof make-ahead meal that’ll keep you full for hours.

Roasted Pork Loin Roast with Herbed Pepper Rub

Make this delicious pork roast, then slice into 2-3? slices and freeze for an easy weeknight dinner.

Simply defrost in the microwave or oven, and stuff in a sandwich, place over a salad, or alongside asparagus and quinoa.

How To Meal Prep & Eat Clean All Week Long

If you want to eat clean during the entire week, I highly recommend:

You don’t really have to prepare all your meals for the entire week – you simply need to prepare some meals for the days when you know you might be tempted to order takeout or to reach for chips. I understand we all have different schedules, so do what works for you best.

For me, I do find it super helpful when I have dinner ready for the next 2-3 days. I would meal prep some of the main ingredients or the things that need a little bit more prep (like roasted vegetables, chicken or fish), the sauces and wash and chop up some of the fresh vegetables I’d like to eat. I put everything into separate containers and this gives me the flexibility to switch things up if I get bored with a meal.

For me, dinner time’s when the cravings hit for me! I am willing to eat well for breakfast and to have a salad or a soup for lunch, but once 7-8 pm hits, I need that pizza and chocolate lava cake. Check and check. But when I do have a meal that I like and is already in my fridge, I tend to eat that more often than not. If I get bored I can spice it up and revamp it a little bit

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