Healthy Meal Prep Ideas for Weight Loss Success

Meal prepping is one of the best strategies for staying on track with a weight loss goal and healthful eating. When you make your meals in advance, there is less guesswork, and you will be less tempted to make poor choices due to hunger.

Benefits of Meal Prepping

• Save time on busy weekdays
• Save money by limiting food waste and takeout
• Portion control to help with weight
• Less stress associated with meal decisions
• Nutritious meals all week long

Getting Started

Essential Equipment

• Glass meal prep containers with lids
• Kitchen scale for portion control (this is optional!)
• Sharp knives and cutting boards
• Baking sheets
• Large pot and pans

Choose Your Prep Style

Full Meal Prep: Make entire meals for the week.

Batch Cooking: Prepare larger batches of proteins, grains, and veggies to combine and match.

Ingredient Prep: Wash, chop, and portion to use for quick assembly.

5 Simple Meal Prep Recipes

1. Greek Chicken Bowls

Ingredients per serving:

• 4 ounce grilled chicken breast
• 1 cup cooked quinoa
• 1 cup mixed veggies (cucumber, tomatoes, and bell peppers)
• 2 tablespoons hummus
• Lemon juice along with crushed herbs

Preparation instructions:

• Grill chicken breasts that have been seasoned with oregano and garlic
• Follow packaging directions to cook quinoa
• Chop vegetables, and store them separately
• Prepare food for 4-5 meals in containers

Nutritional Value (approximately): 420 Calories | 35g Protein | 45g Carbohydrates | 10g Fat

2. Turkey Taco Lettuce Wraps

Ingredients per serving:

• 4 ounce lean ground turkey
• Lettuce leaves to use for wrapping
• 1/4 cup black beans
• 1/4 cup corn
• Salsa and Greek yogurt

Preparation instructions:

• Cook ground turkey using taco seasoning
• Fill small containers with turkey, black beans and corn
• Prepare to pack your lettuce, salsa, and Greek yogurt separately
• Assemble your meal when ready to eat

Nutritional value (approximately): 350 Calories | 32g of Protein | 30g of Carbohydrates | 12g of fat

3. Salmon and Roasted Vegetables

Ingredients for One Serving:

• 5-ounce salmon fillet
• 2 cups mixed vegetables (broccoli, carrots, Brussels sprouts)
• 1/2 cup sweet potato
• Olive oil and prepared seasonings (for flavoring)

Preparation instructions:

• Season the salmon with lemon, dill, and garlic
• Roughly chop the vegetables and sweet potato
• Roast the salmon on the same tray as the vegetables and sweet potato at 400°F for 20-25 minutes
• Put meals in containers

Nutritional information (approximately): Calories 450 | Protein: 35g | Carbs: 35g | Fat: 18g

The Bottom Line

Meal prepping does not have to be complicated or time-consuming. Start a meal plan with only a few meals, find recipes you enjoy, and craft a weekly plan that will complement your busy schedule.

By trying out these meal prep ideas, you can save time, eat better, and stay focused on your weight loss goals. Happy prepping!