10 meal prep recipes for weight loss

Losing weight while juggling a busy schedule can be challenging, but meal prep can help streamline the process. By setting aside a bit of time each week to prepare meals, you can ensure you have nutritious, calorie-conscious options at the ready. This approach makes it easier to stick to a healthy eating plan and avoid unhealthy convenience foods when hunger strikes. Below are 10 easy meal-prep recipes for weight loss that’ll simplify your meal planning and help you achieve your goals.

10 Meal Prep Recipes to Help You Lose Weight

Meal prep for weight loss is all about balancing proteins, fiber, and healthy fats to keep you satisfied while staying within your calorie limits. Whether you prefer plant-based meals or lean proteins, the following recipes are designed to support weight loss and make your week stress-free and delicious.

Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

A Green Veggie Bowl with Chicken & Lemon-Tahini Dressing is a delicious and nutrient-dense option packed with leafy greens, lean protein, and healthy fats. The creamy lemon-tahini dressing adds flavor and richness without many calories, making this bowl a fantastic choice for weight loss.

• Ingredients: Grilled chicken breast, kale, spinach, cucumber, avocado, and lemon-tahini dressing.
• Instructions: Arrange the greens, cucumber, and sliced avocado in meal prep containers. Top with sliced chicken breast, and store the dressing separately. Drizzle over the bowl just before eating for maximum freshness.

Meal-Prep Sheet-Pan Chicken Thighs

Sheet-pan recipes make meal prep easy, and Meal-Prep Sheet-Pan Chicken Thighs are no exception. This recipe uses lean chicken thighs seasoned with herbs and spices, paired with roasted vegetables for a fiber-rich and filling meal.

• Ingredients: Chicken thighs, broccoli, sweet potatoes, olive oil, garlic powder, paprika, salt, and pepper.
• Instructions: Toss the vegetables with olive oil and seasoning, then spread on a sheet pan with the chicken thighs. Roast in the oven at 400°F for 25-30 minutes, until the chicken is cooked through and the veggies are tender. Divide into containers for balanced, ready-to-eat meals.

Creamy Blueberry-Pecan Overnight Oatmeal

Overnight oats are an excellent make-ahead breakfast option for weight loss, and Creamy Blueberry-Pecan Overnight Oatmeal is a satisfying choice that combines complex carbs and healthy fats to keep you full until lunchtime.

• Ingredients: Rolled oats, blueberries, almond milk, chia seeds, and pecans.
• Instructions: In a jar, combine oats, almond milk, chia seeds, and blueberries. Stir well and refrigerate overnight. Top with pecans before serving for added crunch and flavor.

Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce

For a plant-based option, the Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce is packed with fiber, protein, and vibrant vegetables, all topped with a tangy green sauce that ties everything together.

• Ingredients: Quinoa, roasted bell peppers, zucchini, carrots, chickpeas, and green sauce made from avocado, cilantro, lime juice, and olive oil.
• Instructions: Cook quinoa according to package directions, and arrange in meal prep containers with roasted vegetables and chickpeas. Blend avocado, cilantro, lime juice, and olive oil to make the green sauce. Store the sauce separately and add before eating.

Meal-Prep Cilantro-Lime Chicken Bowls

Meal-Prep Cilantro-Lime Chicken Bowls are refreshing, filling, and perfect for weight loss. The zesty cilantro-lime marinade infuses the chicken with flavor, making it a delightful meal that’s light on calories.

• Ingredients: Chicken breast, brown rice, black beans, corn, diced tomatoes, and a cilantro-lime marinade.
• Instructions: Marinate the chicken in a mixture of lime juice, chopped cilantro, and spices. Grill or bake the chicken, then slice and serve over brown rice with black beans, corn, and tomatoes. Portion into containers for a convenient, balanced meal.

Miso Cup Soup

For a light and savory meal, Miso Cup Soup is an excellent choice. This Japanese-inspired soup is rich in umami flavors and easy to pack with vegetables and lean proteins, making it both satisfying and calorie-friendly.

• Ingredients: Miso paste, tofu, green onions, seaweed, and vegetables such as spinach or bok choy.
• Instructions: In a heat-safe jar, layer miso paste, cubed tofu, green onions, and vegetables. When ready to eat, just add hot water, stir to dissolve the miso paste, and enjoy a warm, comforting meal.

Meal-Prep Curried Chicken & Chili-Lime Chicken

Combining Curried Chicken and Chili-Lime Chicken allows you to enjoy two different flavors with minimal prep time. This recipe offers variety without added calories, helping you stay on track with your weight loss goals.

• Ingredients: Chicken breast, curry powder, lime juice, chili powder, mixed vegetables like bell peppers, carrots, and zucchini.
• Instructions: Season half of the chicken with curry powder and the other half with chili-lime seasoning. Bake the chicken and veggies on a sheet pan at 400°F for 25 minutes. Divide into containers and alternate between the two flavors throughout the week.

Chile-Lime Turkey & Spaghetti Squash Meal-Prep Bowls

Low-carb and high-protein, Chile-Lime Turkey & Spaghetti Squash Meal-Prep Bowls are perfect for anyone following a low-calorie or keto diet. Spaghetti squash serves as a delicious low-carb alternative to pasta, while ground turkey offers a lean source of protein.

• Ingredients: Ground turkey, spaghetti squash, lime juice, chili powder, avocado, and bell peppers.
• Instructions: Roast the spaghetti squash and set aside. Brown the ground turkey with lime juice and chili powder, then assemble in containers with bell peppers and a slice of avocado.

Soy-Lime Roasted Tofu

For a vegan and protein-rich option, Soy-Lime Roasted Tofu is perfect for weight loss. It’s simple, flavorful, and packed with protein to keep you feeling full.

• Ingredients: Firm tofu, soy sauce, lime juice, garlic, and a mix of stir-fried vegetables like snap peas, carrots, and mushrooms.
• Instructions: Marinate cubed tofu in soy sauce, lime juice, and minced garlic. Bake or stir-fry until golden, then pack with vegetables in containers for a filling meal-prep option.

Chopped Cobb Salad

A classic Chopped Cobb Salad is a low-calorie, high-protein meal perfect for weight loss. Packed with fresh veggies and lean proteins, it’s a well-rounded meal that satisfies.

• Ingredients: Romaine lettuce, cherry tomatoes, cucumber, hard-boiled eggs, grilled chicken, avocado, and a light vinaigrette dressing.
• Instructions: Layer lettuce, cherry tomatoes, cucumber, eggs, and sliced chicken in meal prep containers. Keep the dressing separate to prevent sogginess, and add avocado before serving for best results.