Looking for simple low-calorie meals to make ahead for the week? Then, this collection of recipes and simple meal prep ideas for weight loss are what you need! On the list below you’ll find easy meal preps for breakfast, lunch and dinner.
Preparation is key – always, but especially when you’re wanting to lose weight. Sticking to a certain meal plan to get in shape can be very overwhelming at first. But if you prepare healthy meals ahead and learn how to manage your time well, reaching your desired fitness goals won’t be that difficult.
To help you out, here are 15 easy meal prep recipes for weight loss to start with – they’re perfect for beginners too.
Flavorful and ready in no time, these healthy weight loss meals include recipes for delicious and filling breakfast, lunch, and dinner.
Why Are These Meals Suitable FOR WEIGHT LOSS
There are many ways we can define eating healthier – for example, you could do low-carb, you can do the Mediterranean diet or you could do a plant-based diet. All of these diets can be healthy, but that’s not always the case. The healthy meals you’ll find in this collection don’t belong to any specific diet, but they’re perfectly suitable for a meal plan to help you lose weight.
The meal prep ideas on the list below are:
- Rich in protein and/or fiber (both known to increase satiety and to keep your hunger under control)
- Low in calories – the majority of the meals are naturally 500 calories or under
- Delicious, satisfying, and filling (this will help prevent overeating)
- Using healthy ingredients to ensure proper nourishment (which also prevents overeating, because you’re getting enough nutrients to satisfy your cell’s needs)
The meals can stay good in the fridge for 3 to 4 days and you can make a larger amount of them – they are easy to double. That way you won’t give in to cravings when you don’t feel like cooking.
Now let’s get to these wonderful easy meal prep recipes!
Sweet Meal Prep Breakfast Ideas
Are you the sweet breakfast type? Then tasty breakfast recipes should be on your list of meals to prep for the week!
Overnight Oats. If you learn how to make overnight oats, you’ll know how to prep the best healthy breakfast ever. You’ll need oats, water or dairy-free milk, chia seeds, a sweetener and the toppings that you fancy.
Meal Prep Tip: Add everything except your toppings into an airtight container overnight and store the oats without toppings in the fridge for 3-4 days.
Easy Granola Recipe. Granola is not only extremely quick and easy to make, but also very healthy and good for you. Make your own in just 20 minutes – it’s definitely worth the (small) effort. After making it once, you can use the granola over yogurt or smoothie bowls!
Meal Prep Tip: Make the granola, let it cool off and then store in a closed airtight container at room temperature for 7-10 days.
Healthy Breakfast Banana Cake. A slice of cake for breakfast sounds tempting, right? And it’s absolutely possible, even if you’re on the quest to lose weight. The recipe allows for big customization, you can add chopped nuts or seeds, fresh or dried fruit, and even chocolate chunks.
Meal Prep Tip: Bake the cake as described in the recipe and store it in the fridge for about 3-4 days.
Savory Meal Prep Breakfast Recipes For Weight Loss
If you’re a fan of eggs for breakfast, then these two fabulous recipes might become your favorite!
Mediterranean Breakfast Scramble. This Mediterranean scramble is packed with veggies, feta cheese, eggs and you can even add greens as part to increase your daily intake.
Meal Prep Tip. Making the scramble for breakfast every morning takes just 10-15 minutes, but if you have a busy schedule you can make it ahead by baking the mixture into a large egg bake or into egg muffin cups. Store the egg bake/muffins in the fridge for 3-4 days.
Crustless Tuna Breakfast Quiche. How about a quiche for breakfast? I know, that sounds like waking up two hours in advance and doing much more effort than you should at this time of the day. But we’re talking about meal prep recipes here, so don’t worry. This idea is delicious, gluten-free, and great for clean eating as well. And it doesn’t take hours, only 25 minutes!
Meal Prep Tips: You can prepare the quiche in advance and it will last up to 3-4 days in the fridge in an airtight container. You can also bake the mixture into muffins for a quick grab-and-go meal prep breakfast too!
Healthy Meal Prep Lunch Bowl Ideas
Don’t miss out on these tasty meal prep bowl ideas when you’re preparing lunch!
Super Healthy Meal Prep Cobb Salad. Picture this – tender chicken, eggs, avocado, greens, veggies, and a simple dressing… Packed with protein, fiber and vitamins this chicken salad is one of the best healthy meal prep ideas for weight loss!
Meal Prep Tip: Make ahead all the ingredients and store them separately until it’s time to assemble the salad. Another option would be to prep in salad jars and store in the fridge for 3 days.
5-Minute Mediterranean Bowls. Next on our list of easy meal prep ideas for weight loss is for everyone who loves fresh veggies, chickpeas, and wonderful Mediterranean flavors.
Meal Prep Tip: Prep your quinoa, hummus, and tzatziki ahead, rinse and drain the canned chickpeas – all those can last for up to 3 days in the fridge. You can also cut up the veggies and store them in containers until you want to assemble the bowls.
Healthy Roasted Veg and Chicken Bowls. This spicy chicken and vegetable bowl is filled with spicy chicken, roasted cauliflower and sweet potatoes as well as a crunchy salad. It’s truly mouthwatering!
Meal Prep Tip. Prepare each component and store them separately for 3-4 days. You can even prep the vegetables for the salad by cutting them as well.
Tuna Chickpea Meal Prep Bowls. These unusual tuna bowls are perfect for lunch or a light dinner! The bowls are filled with spiced tuna and chickpeas, hummus and crunchy cabbage, made extra flavorful thanks to everyone’s favorite – garlic. Simply an irresistible combo!
How To Meal Prep: Cook the chickpea and tuna mixture, make the hummus, and keep those, as well as the rest of the ingredients, in separate airtight containers until it’s time to assemble.
Easy Meal Prep Dinner Ideas For Weight Loss
If you always find yourself too tired to cook in the evening – go for these healthy and delicious weight loss meal prep dinner ideas.
Mediterranean Salmon Wraps. When it comes to easy healthy meals, what’s the best thing that comes to mind? For me, it’s always wraps. In this case, absolutely delicious salmon wraps with veggies and tzatziki. So good and the best dinner ever!
How To Meal Prep. Cook the salmon and prepare the tzatziki in advance, they can last for up to 4 days in the fridge, in their own containers. Refrigerate the cut veggies too, and then all that’s left is to wrap when you’re hungry!
Ground Beef and Broccoli Fried Quinoa Fried rice just enchants you and never lets you go, right? This healthy version uses quinoa, ground beef, and broccoli and is ready in 20 minutes. And it tastes amazing!
How To Meal Prep. Make sure to prepare enough to have for the week ahead. Wait until the meal has cooled off, then transfer it into airtight containers and into the fridge. You can store it there for up to 3-4 days.
Mediterranean Chicken Skillet. Easy one-pan meals are my favorite. That’s why, next on this list of weight loss meal prep ideas we’ve got this Mediterranean chicken skillet. It’s ready in 20 minutes, full of flavor, easy to put together but also good for you!
Meal Prep Tip: Let the chicken dinner cool off, and store in an airtight container in the fridge. Heat it up and serve with a salad and some bread.
Easy Korean Ground Beef Bowls. If you manage your time correctly, you can assemble this Korean-inspired dish within 15 minutes! Serve the bowls with quinoa or cauliflower rice for a more nutritious option if you wish. There’s much room for customization and once you try it, you’ll likely keep going back to it!
How To Meal Prep: Store the beef and the rice separately in the fridge, assemble and heat up when it’s time to eat!
Healthy Soups To Make Ahead
Soups! There are many good things to say about soups – they’re usually healthier, perfect for lunch and they can be the most comforting meal to enjoy at the end of a long day. When it comes to easy weight loss recipes that you can meal prep – it seriously doesn’t get any better than soup. If you’re a soup fan, you can find a collection of simple healthy soup recipes that you can adjust for meal prep here. But to start with, here are two of my absolute favorites:
Chicken and Barley Soup. When looking for healthy weight loss meals what do you need most? A recipe that is low in calories and high in protein? Well, this chicken soup is exactly that! There’s chicken, there are vegetables and then there’s barley. One serving of this soup will fill you up and you’ll receive plenty of nutrients along the way.
How To Meal Prep: Simply prepare this soup at the beginning of the week, let it cool off and store in the fridge. Enjoy it while it lasts and heat up a serving on the stove or in the microwave.
Easy Lentil Vegetable Soup. Lentil soup is comfort food, I know I’m not alone in this. When you’re looking for good meal prep recipes to lose weight you want it to include both taste and nutrients, right? This recipe is just that. Lentils, some greens, broccoli, and the required spices. You’ve got protein, you’ve got fiber, and you’ve got the absolute soul and body-warming dish!
How To Meal Prep. This is one of those easy meals you can cook during the weekend, let cool off and put in the fridge. Reheat and enjoy or lunch or dinner over the next few days.
More Easy Meal Prep Recipes
Well, I truly hope you enjoyed this collection of healthy meal prep ideas for weight loss, and after you try them all, here are some other recipes you can check out:
- 3 old bananas
- 2 eggs
- 2 tbsp yogurt
- 1 tsp baking soda
- 2 tbsp maple syrup
- 1 tsp vanilla
- 1 1/2 cup oats
- 2 tbsp coconut oil, melted
- Blend all ingredients except for one banana. You can use a blender, food processor or immersion blender. The mixture won't get super smooth, but it shouldn't be too chunky either.
- Preheat the oven to 180C/ 350F.
- Chop the banana that's left and stir it into the batter.
- Line a small baking pan with parchment paper and spread the mixture evenly.
- Bake for 20-30 minutes or until the cake is golden brown or feels firm to the touch.
- Let cool off and enjoy immediately!
Amount Per Serving: Calories: 162Total Fat: 6gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 47mgSodium: 180mgCarbohydrates: 24gFiber: 3gSugar: 9gProtein: 4g