15 Meal Prep Recipes for Weight Loss

15 Meal Prep Recipes for Weight Loss

Healthy dieting for weight loss is never easy. Sticking to your diet can suck up all your will power. Here’s a tip, try meal prepping! Make-ahead meals are probably your best bet to stick with your healthy dieting especially if you want to lose weight. When done right, it will help you with your fitness and health goals and your weight loss transformation and journey. But first, what exactly is meal prepping?

What is Meal Prepping?

To some of you who are beginners and haven’t encountered this before, meal prepping is simply planning and preparing your meals in advance. This can be preparing them on a Sunday to make all your meals for the coming week or simply making tomorrow’s lunch the night before. The main idea behind meal prepping is to meet and keep your personal healthy dietary goals including weight loss by keeping the calories controlled and making your meals healthier.

Benefits of Meal Prepping Especially for Weight Loss

1 – Meal prep can help you save up on costs. It takes minimizes cravings and urges to eat out which can be more expensive.

2 – It helps you with the discipline to eat healthily. You don’t want your prepped meal to go to waste, do you? Meal prepping as mentioned can help you achieve your fitness and health goals by making you stick with it.

3 – Meal prepping can heal you control the calories you consume. When we eat out, it can be very hard for us to control the number of calories we are eating. But with meal prepping, we can decide on the amount of food we have to consume based on our health goals. You can also decide on the right proportions served based on your diet goals such as a generally balanced diet I suggest 50% veggies or fruit, 25% protein and 25% carbohydrates or starch.

4 – It can help you save time. Cooking or even buying and eating out consumes a lot of time on our end. Meal prepping allows us to prepare meals ahead of time and all we need to do is simply reheat and enjoy!

5 – Meal prepping reduces our stress when it comes to food. We’ve all been there, asking ourselves what we need to eat now. 

Meal Prep Recipes for Weight Loss

Here are my favorite Meal Prep Recipes from my favorite blogs and websites! I sourced them from all over the web and determined they are best for weight loss based on their ingredients and healthy weight loss benefits. From breakfast, lunch/dinner or snacks, I got you covered! I hope you enjoy them as much as I did!


1 – Muffin Tin Eggs

Photo by YouBrewMyTea.com

This protein-packed eggs recipe is the perfect breakfast to start your day right. But of course, it can be a lunch dinner and even a snack option for your meal prep plans. If you wanna build muscle or simply want more protein and fewer carbs this recipe is right for you not only it has eggs but also fat-free ground turkey breasts!

This recipe is from YourBrewMyTea.com, check this recipe out along with their other recipes as well right here!

2 – Apple Cinnamon Overnight Oats

Photo by EatingWell.com

This easy to make breakfast (or dessert) oats are rich in fiber with the added sweetness of natural fruits and the delectable flavor of cinnamon.

It just takes a few minutes to prepare, simply mix rolled oats, almond milk, apple slices and cinnamon for you to have a happy start for your day (or night if you want).

Check out the recipe here on EatingWell.com

3 – Smoked Salmon Breakfast Flatbread

Photo by SkinnyTaste.com

This high protein breakfast will not only keep you full the whole morning but will also help you tone those muscles!

It’s also good for your brain as salmon is rich in Omega 3 which according to research improves memory and brain function.

Check out the whole recipe from SkinnyTaste.com here.

4 – Scrambled Tofu Breakfast Burrito

Photo by MinimalistBaker.com

For all of you Vegans out there, here’s a treat. But for my carnivore and omnivore friends, this recipe will also be something new and good for your mornings. 

Don’t worry it has plenty of protein (about 16 grams per serving) from the eggs and the tofu to keep you full. It also has fiber from the wrap especially if you are planning to use a whole wheat wrap. Oh plus the kale!

Get the recipe here from the MinimalistBaker.com here.

5 – Chocolate Chia Overnight Oats

Photo by: FitFoodieFinds.com

Here’s something to satisfy your sweet tooth cravings for an awesome morning! Don’t worry it won’t ruin your diet. It’s healthy! It has Chia seeds, pure cocoa powder, and greek yogurt.

Chia seeds are high in protein and the seeds expand in your stomach to keep you full during the day. It is also packed with soluble fiber to get rid of those toxins and excess water.

FitFoodieFinds.com shares the recipe with us here.


6 – Mason Jar Zucchini Noodle Salads

Photo by: Inspirilized.com

This is inspired by Inspirilized. This is an ultra-healthy meal prep with its zucchini noodles and being a salad. You will just need a spiralizer like this one on amazon. If not, of course, you can do it manually.

It just takes less than 20 minutes to prepare this healthy and delicious meal prep from Inspirilized. Get the recipe here

7 – Black and Bean Rice Burrito Mix with Avocado-Cilantro Sauce

How about some Vegan Mexican food? This is a perfect lunch or dinner meal prep recipe. It’s flavorful, not too light nor heavy and with just the right amount of spiciness. And not to mention the mouth-watering Avocado-Cilantro sauce if you want variety and a more exotic flavor.

This recipe along with other meal prep ideas are from EmilieEats.com. Let me know how it goes!

8 – Meal Prep Mason Jar Asian Salad

Photo by: TastyThin.com

If you want an easy to prepare meal prep salad, this recipe from TastThin.com is for you. It’s Paleo and a delightful lunch meal prep idea.

It has greens, peppers, cucumbers, almonds and if you want meat simply add some shredded rotisserie chicken leftovers or simply grill some.

Here’s the complete recipe!

9 – Chicken Fajita Lunch/Dinner Bowl

Photo by: SweetPeasandSaffron.com

This lunch/dinner bowl has a healthy portion of protein from the chicken breasts and carbs from the brown (or white rice) and the healthy veggies!

This recipe by SweetpeasandSaffron.com is perfect if you want a hearty and healthy meal on the go. Check out it here!

10 – Avocado Chickpea Tuna Salad

Photo by: CafeDelites.com

Protein, fiber, vitamins and healthy fats. Need I say more? This meal prep lunch recipe is not only tantalizingly good but also the health benefits make this recipe a must-try!

Here’s the recipe from CafeDelites.com. Enjoy!


11 – Roasted Chick Peas

Photo by: theKitchn.com

Here’s a simple recipe from theKitchn.com. The Roasted Chick Peas is perfect for, in-between-meal snacks, they’re healthy, and fills the tummy before your next meal if you can’t wait that long.

It’s just roasting of the chickpeas but takes a bit longer but it’s definitely worth it for your meal prep for the week. Check it out here.  

12 – Sea Salt and Vinegar Kale Chips

Photo by: GimmeSomeOven.com

I’m not sure if you’ve read my post on the 9 Benefits of the Superfood Kale if not check it out here. Health benefits include antioxidants, prevention of anemia and even helping in healthy weight loss. 

This recipe turns this superfood into a super snack! Very simple and easy to do as part of your meal prepping snack.

Check out the mouth-watering recipe here by GimmeSomeOven.com.

13 – Vegan Matcha Protein Balls

Photo by: SimplyQuinoa.com

You’re probably wondering if this is a drink or not, it’s not. Matcha is not only for drinking, matcha, in this case, is used as a healthy snack packed with protein and healthy fats.

Matcha is rich in antioxidants. It can also boost your metabolism and help you burn calories. Additionally, it is also rich in fiber to help you detoxify naturally.

SimplyQuinoa.com has the recipe here.

14 – Green Goddess Sandwiches

Photo by: BojonGourmet.com

For all of the vegetarian peeps out there or if you just want something plant-based, here’s a recipe from Bojon Gourmet. This vegetable sandwich not only tastes awesome but also light and healthy.

This is also a perfect sandwich if you want to go on a detox diet paired with our detox water recipes right here. As for the delicious and mouth-watering Green Goddess Sandwiches, check it out here

15 – No-Bake Oatmeal Bites

Photo by: CotterCrunch.com

Here’s a simple snack you can do without even using an oven. This recipe is packed with protein, fiber and gluten-free!

This recipe is vegan-friendly and great for kids (and kids at heart)! It’s also great for those who are trying to lose weight as the oatmeal can help you feel full and has a ton of fiber to remove those nasty toxins.

CotterCrunch.com has the recipe right here!

I hope you enjoyed this article on the 15 Meal Prep Recipes for Weight Loss and you are now ready to do some long-term healthy eating habits for weight loss for a healthier and better you, then PlateJoy is for you! 

PlateJoy is your personal meal planning assistant for weight loss, providing custom meal plans and recipes according to your preferences and weight loss goals! Join thousands of people living sexier and healthier lives with PlateJoy! Start your free trial today on us! Click here now!

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