When it comes to weight loss journeys, one of the biggest struggles I hear is people struggling with mastering healthy eating and plan to eat healthily. Meal prepping is an easy way to take the guessing out of what you’re going to make since everything will be done for you ahead of time! Today we’re talking about 50, yes, 50 meal prep ideas you can add into your weekly menus and have you stay on top of your weight loss journey!
What Is Meal Prepping?
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Meal prepping entails making meals ahead of time for you to have ready throughout the week. The easiest dishes for meal prepping are recipes like stir-fries, salads, and other grain-based meals. Usually, what you make is strategically placed in the bowl, so nothing gets soggy and is ready for you to eat when the day comes! If you like eating the same thing everyday meal, prepping is a MUST for your healthy living journey!
As you will see, most of the recipes below have a pattern of what’s included. First, there is usually a grain/ carb such as rice, couscous, or potato. Next, a protein is mostly chicken or beef, which is the “main” part of the meal. Lastly, every dish is filled with different veggies to ensure you’re getting all the nutrients you need!
Now that you know the basics of meal prepping, let’s get into these awesome recipes!
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Before you read: Please note ALL photos and recipes below are property of their respective authors and photographers. You can find the owner of each recipe under each photo. The photos and recipe titles all link back to their original creator, so please give them full acknowledgement for their hard efforts! Nutritional information is provided; however, these are estimates and should not be interpreted as facts.
Weight Loss Meal Prep Recipes
Number of Ingredients: 9-13
Cook/Prep Time: 60 minutes
Servings: 4
Nutrition: Varies by Flavour
Nutella Steel Cut Overnight Oats
Number of Ingredients: 4
Cook/Prep Time: 5 minutes
Servings: 3
Nutrition: Calories: 500
20-Minute Ginger Garlic Stir Fry with Chicken
Number of Ingredients: 10
Cook/Prep Time: 20 minutes
Servings: 5-6
Nutrition: Calories: 436
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Easy Chicken Burrito
Number of Ingredients: 6+ veggies
Cook/Prep Time: 60 minutes
Servings: 6
Nutrition: Calories: 450
Korean Lettuce Wraps with Chicken
Number of Ingredients: 13
Cook/Prep Time: 20 minutes
Servings: 4
Nutrition: Calories: 298 (for 2)
Peanut Butter Stir Fry with Rice
Number of Ingredients: 11
Cook/Prep Time: 30 minutes
Servings: 4
Nutrition: Calories: 462
Peanut Butter Chocolate Overnight Oats
Number of Ingredients: 6
Cook/Prep Time: 5 minutes
Servings: 1
Nutrition: Calories: 472g
Spicy Meal Prep Chicken with Beans & Rice
Number of Ingredients: 4
Cook/Prep Time: 20 minutes
Servings: 7
Nutrition: Calories: 457g
Spicy Chickpea & Quinoa Bowl
Dietary Consideration: GLUTEN-FREE, VEGAN, DAIRY-FREE
Number of Ingredients: 13
Cook/Prep Time: 40 minutes
Servings: 6
Nutrition: Calories: 353
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Asparagus, Mushroom & Turkey Stir Fry with Garlic Chili Honey Sauce
Number of Ingredients: 11
Cook/Prep Time: 35 minutes
Servings: 4
Nutrition: Calories: 440
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Low-Carb Mexican Meal Prep Bowl
Number of Ingredients: 4
Cook/Prep Time: 10 minutes
Servings: 4
Nutrition: Calories: 353 Carbs: 18g Fat: 15g Protein: 27g
Paleo Turkey Meatballs Meal Prep Bowls
Number of Ingredients: 10
Cook/Prep Time: 30 minutes
Servings: 4
Nutrition: Calories: 296
10-Minute Chickpea Curry
Dietary Considerations: VEGAN, GLUTEN FREE, DAIRY FREE, NUT FREE
Number of Ingredients: 13
Cook/Prep Time: 10 minutes
Servings: 4
Nutrition: Calories: 449
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Central American Salad In A Jar
By: Jar of Lemons-Christine
Number of Ingredients: 8
Cook/Prep Time: 20 minutes
Servings: 2
Nutrition: Calories: 525
Easy Healthy Taco Salad w/ Ground Turkey
Number of Ingredients: 8
Cook/Prep Time: 30 minutes
Servings: 4
Nutrition: Calories: 453
Vegan Chickpea & Sweet Potato Bowls
Number of Ingredients: 9
Cook/Prep Time: 45 minutes
Servings: 4
Nutrition: Calories: 408
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Sheet Pan Garlic Ginger Chicken and Broccoli
Number of Ingredients: 11
Cook/Prep Time: 35 minutes
Servings: 4
Nutrition: Calories: 409
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Chicken Lettuce Wraps
Number of Ingredients: 14
Cook/Prep Time: 25 minutes
Servings: 5
Nutrition: Calories: 275
Italian Chicken Salad
Number of Ingredients: 8
Cook/Prep Time: 30 minutes
Servings: 4
Nutrition: Calories: Not Specified
Chopped Thai Chicken Salad with Skinny Peanut Dressing
Number of Ingredients: 15
Cook/Prep Time: 20 minutes
Servings: 5-6
 Buddha Bowl Recipe
Dietary Considerations: VEGAN & GLUTEN-FREE
Number of Ingredients: 11
Cook/Prep Time: 40 minutes
Servings: 4
Nutrition: Calories: 496
5-Minute Mediterranean Bowl
Dietary Considerations: VEGAN & GLUTEN-FREE
Number of Ingredients: 10
Cook/Prep Time: 10 minutes
Servings: 1
Nutrition: Calories: 380
Shrimp Taco Meal Prep Bowls
Number of Ingredients: 16
Cook/Prep Time: 25 minutes
Servings: 4
Nutrition: Calories: 335
Tempeh Taco Salad Meal Prep Bowl
By: Eating Bird Food
Number of Ingredients: 15
Cook/Prep Time: 20 minutes
Servings: 3
Nutrition: Calories: 363
Paleo Mongolian Beef with Broccoli Rice
Number of Ingredients: 16
Cook/Prep Time: 32 minutes
Servings: 4
Nutrition: Calories: 309
Nutrition: Calories: Not Specified-Under 500 calories
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Shrimp Buddha Bowl
Number of Ingredients: 14
Cook/Prep Time: 50 minutes
Servings: 4
Nutrition: Calories: 389
Caprese Breakfast Cups
Number of Ingredients: 10
Cook/Prep Time: 30 minutes
Servings: 12
Nutrition: Calories: 121
Garlic Butter Meatballs with Cauliflower Rice
Number of Ingredients: 13
Cook/Prep Time: 25 minutes
Servings: 4
Nutrition: Calories: 342
Meal-Prep Keto Breakfast
Number of Ingredients: 10
Cook/Prep Time: 22 minutes
Servings: 6
Nutrition: Calories: 190
** I believe these calories are only for the egg
Honey Sesame Chicken Lunch Bowls
Number of Ingredients: 13
Cook/Prep Time: 30 minutes
Servings: 4
Nutrition: Calories: 483
Meal Prep Chicken Fajita
Number of Ingredients: 18
Cook/Prep Time: 25 minutes
Servings: 8
Nutrition: Calories: 372
Jerk Chicken Meal Prep Bowl
Number of Ingredients: 15
Cook/Prep Time: 45 minutes
Servings: 4
Nutrition: Calories: 413
Slow Cooker Chipotle Honey Chicken
Number of Ingredients: 12
Cook/Prep Time: 4 hours 25 minutes
Servings: 4
Nutrition: Calories: 253
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Buffalo Chicken Ranch Whole 30 Meal Prep
Number of Ingredients: 14
Cook/Prep Time: 45 minutes
Servings: 5
Nutrition: Calories: 287
Taco Bell Power Bowl
By: The Girl on Bloor
Number of Ingredients: 19
Cook/Prep Time: 40 minutes
Servings: 4
Nutrition: Calories: 451Â
Paleo Meal Prep Breakfast Bowl
Number of Ingredients: 7
Cook/Prep Time: 40 minutes
Servings: 4
Nutrition: Calories: 326
Low-Carb Big Mac Salad
By: The Girl on the Bloor
Number of Ingredients: 10
Cook/Prep Time: 30 minutes
Servings: 4
Nutrition: Calories: 426
Instant Pot Pepper Steak Stir Fry
By: Meal Plan Addict
Number of Ingredients: 14
Cook/Prep Time: 17 minutes
Servings: 4
Nutrition: Calories: 337
Sweet Chili Chicken Instant Mason Jar Soup
By: Meal Plan Addict
Number of Ingredients: 10
Cook/Prep Time: 15 minutes
Servings: 4
Nutrition: Calories: 183
Dijon Thyme Chicken Tender Meal Prep
By: Meal Plan Addict
Number of Ingredients: 14
Cook/Prep Time: 20 minutes
Servings: 4
Nutrition: Calories: 375
Hawaiian Chicken Meal Prep
By: Meal Plan Addict
Number of Ingredients: 11
Cook/Prep Time: 30 minutes
Servings: 4
Nutrition: Calories: 492
