Last Updated on May 25, 2023 by Rachel

Looking for healthy meal prep ideas for weight loss? You have come to the right place! I have created a list of the best meal prep ideas for weight loss. From salads, to bowls, to breakfast, you’ll find 36 delicious and EASY meal prep ideas right here!

Collage of meal prep ideas for weight loss: spicy turkey meal prep bowls, buffalo turkey meatballs, greek chicken meal prep bowls, and Shepard's pie meal prep bowls.

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In my experience as an online weight loss coach, I’ve noticed a common pattern: clients who take the time to plan their week and prioritize meal prep are more likely to achieve their weight loss goals. It’s not about perfection, it’s about having a game plan and setting aside a little time for preparation. By doing so, they create a solid foundation for success which makes it that much easier to stay on track with their healthy eating habits.

Picture this: you set aside a couple of hours on a lazy Sunday, armed with your favorite tunes blasting in the background and a kitchen full of fresh ingredients. As you chop, sauté, and season, you’re not only saving yourself a ton of time during the busy week but also ensuring that each meal is packed with the right stuff. No more guessing or impulse decisions.

With meal prepping, you’re the captain of your food destiny. You control the portion sizes, the ingredients, and yes, even the calories. And let me tell you, that level of control feels downright empowering on your weight loss journey.

Benefits of Meal Prepping for Weight Loss

Time-saver: Weekly meal prep allows you to dedicate an hour or two upfront to prepare healthy meals for the week, saving you valuable time during busy weekdays
Portion control: By pre-portioning your meals, you have better control over portion sizes, which helps to manage your calorie intake and prevent overeating.
Macro-Mastery: Meal prepping is an especially valuable tool if you are counting macros. It enables precise control over your macronutrient intake, allowing you to hit your targets with accuracy. With meal prepping, you can plan and prepare meals that align perfectly with your macro goals, ensuring you stay on track with your goals.
Budget-friendly: Meal prepping is a great way to save money. By avoiding impulsive purchases and utilizing ingredients efficiently, you can reduce food waste and make the most of bulk purchases, ultimately keeping your wallet happy.

Meal Prep Tips to Get Started

Choose familiar foods: Stick to foods you already enjoy and are comfortable cooking. This way, you’ll feel more motivated and less overwhelmed when preparing meals.
Use shortcuts: Take advantage of pre-cut vegetables, pre-cooked grains, or canned beans to simplify the prep process. This can save you time and effort, especially when you’re starting out.
Invest in quality containers: Get a collection of reusable, airtight containers in different sizes. These will keep your meals fresh, prevent leaks, and make it easier to grab and go.
Prep one meal at a time: Instead of trying to tackle an entire week’s worth of meals, start by prepping just one or two meals for a few days. This approach allows you to ease into the process without feeling overwhelmed.

My Favorite Meal Prep Tools

These glass meal prep containers are a meal prepper’s best friend! I love that they are see-through which allows you to easily see what’s stored inside. They are also microwave-safe and make reheating a breeze.
At the risk of sounding overly dramatic this vegetable chopper will change your life. Ok, maybe not your life but definitely your meal prep and cooking. I am not sure how I ever lived without it.
These souper cubes are great for freezing leftover soups or chili’s into individual portions.

Healthy Meal Prep Ideas for Breakfast

Let’s face it….mornings can be crazy! ! But fear not, because by investing a little time in preparing a well-balanced breakfast in advance, you’ll be armed with a grab-and-go option that will save your mornings and set you up for success.

Peanut Butter Oatmeal Bars

These healthy peanut butter oatmeal bars are made with only wholesome ingredients and make a great breakfast meal prep. I like having with some greek yogurt for additional protein.

Calories: 266 Protein: 6 Fat: 12 Carbs: 37

Get the Oatmeal Bars Recipe

Oatmeal bars in a pan with chocolate chips.

Healthy Bacon, Egg, and Cheese Biscuits

These Healthy Bacon Egg Cheese Biscuits are not only a delicious meal prep option but also freezer-friendly, allowing you to stock up your freezer with a quick and effortless breakfast for your busy mornings.

With their savory combination of crispy bacon, fluffy eggs, and melty cheese nestled inside a wholesome biscuit made with greek yogurt, these make-ahead biscuits will become your go-to morning fuel that you can enjoy anytime, anywhere.

Calories: 245 Protein: 15 Fat: 9 Carbs: 25

Get the Bacon, Egg, and Cheese Biscuit Recipe

Healthy Oatmeal Muffins Recipe {4 Different Ways}

These healthy oatmeal muffins are a fun and easy make-ahead breakfast option that are flourless and totally customizable!

I love these for a quick grab and go option. Pair with a hardboiled egg for some extra protein and fat.

Calories: 122 Protein: 4 Fat: 2 Carbs: 22

Get The Oatmeal Muffins Recipe

Oatmeal muffins with a variety of toppings on a platter.

Grab and Go Instant Pot Frittatas

These Grab and Go Instant Pot Frittatas are the perfect breakfast meal prep for busy mornings, ensuring you start your day off on the right foot with a protein-packed, veggie-filled breakfast that's both convenient and delicious.

These frittatas are totally customizable – I love sprinkling some cheese on top of mine.

Calorie: 130 Protein: 11 Carbs: 9 Fat: 2

Get The Instant Pot Frittatas Recipe

Grab and go frittatas in a small glass jar.

Oven Baked Egg White Bites (Starbucks Copycat)

These delicious egg white bites are the perfect make ahead breakfast and great for meal prep. Low calorie and keto friendly, they are packed with protein and are great for a grab and go breakfast.

Calories: 130 Protein: 11 Carbs: 9 Fat: 6

Get The Egg White Muffins Recipe

Sausage Egg Muffin (Easy Breakfast For Make-Ahead!)

Sausage egg muffin cups with veggies are fun enough for your weekend breakfast, and fast enough to make ahead for breakfast all week!

These baked scrambled eggs are the best full of bites of sausage, cheddar cheese, and veggies for an easy and delicious meal prep that is fast to make. Serve with a side of fresh fruit for a yummy, balanced breakfast.

Calories: 102 Protein: 8 Fat: 7 Carbs: 1

Get The Sausage Egg Muffin Recipe

Jimmy Dean Copycat Breakfast Bowls

These homemade Jimmy Dean Copycat Breakfast Bowls are less expensive AND lower in fat and calories than the Jimmy Dean packaged breakfast bowls. Sign me up!

These breakfast bowls make for the perfect meal-prep for an on-the-go breakfast.

Calories: 354 Protein: 25 Carbs: 30 Fat: 17

Get The Breakfast Bowl Recipe

Breakfast bowls with eggs, sausage, and potatoes.

Overnight Protein Oats

This healthy, high-protein breakfast recipe has 24g protein and is super easy to make. No cooking required!

I love protein oats because they keep you feeling full and satisfied – which is great for weight loss!

Calories: 284 Protein: 24 Fat: 11 Carbs: 23

Get The Overnight Protein Oats Recipe

Easy Chocolate Chia Seed Protein Pudding Recipe

This chocolate chia seed protein pudding is a staple. The recipe is made with only 3 ingredients and makes a great grab and go breakfast with healthy fats and balanced macros.

Calories: 235 Protein: 15 Fat: 14 Carbs: 15

Get The Chocolate Chia Seed Pudding Recipe

Chocolate chia seeding pudding in a bowl with sliced bananas.

Healthy Freezer Breakfast Burritos

These breakfast burritos are easy to customize and can be made in advance and kept in the freezer. These are filling, nutritious, and a great option when meal prepping for your weight loss goals.

Calories: 273 Protein: 27 Carbs: 34 Fat: 10

Get The Freezer Breakfast Burrito Recipe

Healthy Meal Prep Recipes: Bowls

Meal prep bowls are basically the superheroes of meal prep. They’re here to rescue you from boring, mundane meals and empower you to conquer your weight loss goals without having to sacrifice on taste.

Meal prep bowls can be used for either lunch or dinner and provide balanced nutrition, portion control, and endless customization options. Bring on the bowls!

Spicy Turkey Meal Prep Bowls (High Protein)

These Spicy Turkey Meal Prep Bowls are made with ground turkey, chickpeas, tomatoes, white rice, and spinach. This a great macro friendly meal recipe with low-fat content that is super easy to make.

Calories: 272 Protein: 20 Fat: 9 Carbs: 29

Get The Spicy Turkey Meal Prep Recipe

Buffalo Turkey Meatballs Meal Prep

I love these buffalo turkey meatballs for quick and easy meal prep. They are delicious served with some ranch dressing and celery sticks or even some protein pasta.

Calories: 113 Protein: 6 Fat: 4 Carbs: 6

*Nutrition info is per meatball.

Get the Buffalo Turkey Meatball Recipe

Buffalo turkey meatballs in a meal prep container.

Meal Prep Shepherd’s Pie Bowls

These meal Prep Shepherd’s Pie Bowls are made from ground turkey and super easy to prep ahead for a week’s worth of lunches. High in protein, low in fat, and only 267 calories – they are perfect grab-and-go meal!

Calories: 267 Protein: 30 Fat: 6 Carbs: 23

Get The Shepard’s Pie Recipe

Meat and potatoes in a meal prep container.

Sheet Pan Chicken & Veggies Meal Prep Bowls

This easy healthy, low calorie sheet pan meal cooks in just 20 minutes! Packed with Asian inspired flavors, loads of vegetables and tender chicken breasts, it’s perfect for meal prepping and busy nights!

If you wanted to up the carb intake you could easily add some rice or noddles.

Calories: 226 Protein:28 Fat: 7 Carbs: 12

Get The Chicken and Veggies Meal Prep Bowls Recipe

Chicken and veggies in a glass meal prep container.

BBQ Meatloaf Meal Prep Bowls

These BBQ Meatloaf Meal Prep Bowls are the epitome of mix and match magic! With the perfect balance of tender mini BBQ meatloaves, flavorful cajun mashed sweet potatoes, and vibrant steamed green beans, each bite is a burst of deliciousness.

Calories: 369 Protein: 30 Fat: 10 Carbs: 39

Get The BBQ Meatloaf Meal Prep Bowls Recipe

BBQ meatloaf, sweet potatoes, and green beans in a meal prep container.

Greek Chicken Meal Prep Bowls

Thsee Greek Chicken meal prep bowls are the the ultimate weight loss weapon. Packed with nutrient-dense veggies and lean protein, these Greek Chicken meal prep bowls are not only delicious but also support your weight loss goals.

Calories: 307 Protein: 28 Fat: 17 Carbs: 12

Get The Greek Chicken Meal Prep Bowls Recipe

Greek chicken, veggies, and tzatziki sauce in meal prep containers.

Salsa Verde Taco Meal Prep Bowls

These Easy Salsa Verde Taco Meal Prep Bowls are brimming with mouthwatering flavors, including protein packed ground beef, sweet corn, juicy tomatoes, black beans, wholesome brown rice, and topped with fresh cilantro.

Each bite is a delicious and satisfying combination that will keep you on track with your weight loss journey while satisfying your cravings for a Mexican-inspired fiesta.

Calories: 476 Protein: 25 Fat: 27 Carbs: 29

Get The Salsa Verde Taco Meal Prep Bowls Recipe

Taco meal prep bowls in plastic containers.

Barbocoa Beef Meal Prep

Craving Mexican food? This Barbacoa Beef Meal Prep cooks with very little effort in the slow cooker. #winning

The shredded chipotle lime beef pairs beautifully with yellow rice and fresh radish salad. Best of all, it’s gluten-free, dairy-free, macro-friendly, and perfect for meal prep!

Calories: 292 Protein: 36 Fat: 10 Carbs: 14

*Nutritional info is for the beef and salad only – not the rice.

Get The Barbocoa Beef Meal Prep Recipe

Barbacoa beef, yellow rice, and avocado in a meal prep container.

Easy Orange Chicken Meal Prep Bowls

These Extra Lean Orange Chicken Meal Prep Bowls are the ultimate secret weapon for weight loss. Made with extra lean ground chicken coated in a mouthwatering, 4-ingredient sugar-free orange chicken sauce, these bowls offer a burst of tangy and savory flavors.

Accompanied by a side of quick roasted broccoli and a lower carb rice blend (made with a combo of cauliflower rice and white rice), these bowls are a winning combination for satisfying hunger, fueling your body, and supporting your weight loss goals.

Calories: 350 Protein: 33 Fat: 8 Carbs: 42

Get The Orange Chicken Meal Prep Recipe

Orange chicken, broccoli, and rice blend in bowl.

Healthy Meal Prep Ideas: Soup & Salads

Making a big batch of soup or some mason jar salads is a great option when you are meal prepping for weight loss. Soup and salads are typically high in volume and nutrients and low in calories. This means that you can enjoy larger portions and still create a calorie deficit, making it easier to achieve and maintain your weight loss goals.

Meal Prep Salads for Weight Loss (Healthy Cobb Salad Recipe)

This is one of my favorite meal prep salads for weight loss. With a sprinkle of bacon, eggs, and bleu cheese, it tastes rich but is packed with healthy veggies, low carb, and so filling!

Calories: 413 Protein: 32 Fat: 25 Carbs: 13

Get The Cobb Salad Recipe Here

Cobb salads prepared in mason jars for meal prep.

Protein-Packed Southwest Chicken Salad

I love anything with Southwest flavors! This protein-packed salad is perfect for meal prep. It is packed with fresh veggies that will keep you full and satisfied and the black beans give you an extra boost of protein.

Calores: 371 Protein: 42 Fat: 9 Carbs: 30

Get The Southwest Chicken Salad Recipe Here

Southwest chicken salad in a mason jar for meal prep.

Thai-Inspired Chopped Chicken Salad in Mason Jars

This Thai Chopped Chicken Salad features chopped chicken, veggies, and mango in a chili-peanut dressing. This flavorful salad is prepped in mason jars for a super easy grab and go lunch.

Calories: 290 Protein: 22 Fat: 13 Carbs: 19

Get The Thai-Inspired Chopped Chicken Salad Recipe Here

Macro Friendly Thai Red Curry Soup

This delicious Thai red curry soup is super tasty and filling! Make a big pot of this on the weekend and then enjoy it for a quick and easy lunch all week.

Calories: 197 Protein: 19 Fat: 5 Carbs: 17

Get The Thai Red Curry Soup Recipe

Thai red curry soup being served in a bowl.

Spiralized Zucchini Chicken Noodle Soup Jars

Bring out the mason jars! These Chicken Noodle Soup Jars are a perfect low-carb meal prep idea you can take for lunch on-the-go.

Made with zucchini noddles, chicken, and fresh veggies…just add boiling water, microwave and enjoy!

Calories: 256 Protein: 26 Fat: 9 Carbs: 20

Get The Spiralized Zucchini Chicken Noodle Soup Recipe

Chicken and zucchini noodles in a mason jar.

Instant Pot Chicken Taco Soup

This Instant Pot Chicken Taco Soup recipe is high in volume and packed full of protein – perfect for your weight loss goals.

This soup has a savory chicken broth base and is filled with lean chicken breast, bean, corn, and spices.

Calories: 328 Protein: 29 Carb:43 Fat: 4

Get The Chicken Taco Soup Recipe

Healthy Meal Prep Ideas: Ingredient Prep

If you are someone who gets bored with your meals easily then ingredient meal prep is an easy way for you to enjoy more variety with your food.

Prepping individual ingredients (think protein, grains, and veggies) allows you to mix-and-match your meals throughout the week without getting bored. With a little planning and a fridge stocked with already prepared ingredients, you can whip up unique combinations of food for your healthy lunches each day of the week.

Slow Cooker Salsa Verde Chicken

This slow cooker salsa verde chicken is incredibly easy to make and is packed with so much flavor. Use this all week for rice bowls, tacos, salads, or quesadillas. The options are endless!

Get The Salsa Verde Chicken Recipe

Cuban Grilled Pork Tenderloin

This Cuban Grilled Pork Tenderloin has a citrusy, fresh herbs and spices filled marinade that will make your mouth water!

Use this a protein source throughout the week for your bowls, salads, etc.

Calories: 163 Protein: 27 Fat: 3 Carbs: 5

Get The Grilled Pork Tenderloin Recipe

Boneless Skinless Chicken Thighs

This is my go-to recipe for boneless skinless chicken thighs! By preparing a batch once every week, you can enjoy the versatility of these flavorful chicken thighs in variety of dishes. You can use them in salads, pastas, rice bowls, casseroles, or even soups.

Calories: 254 Protein: 26 Fat: 15 Carbs: 1

Get The Meal Prep Chicken Thighs Recipe

Balsamic Herb Grilled Chicken

This balsamic herb grilled chicken is easy to make for meal prep. Enjoy it all week over salads, rice bowls, sandwiches, the options are endless!

Calories: 169 Protein: 31 Fat: 1.5 Carbs: 4

Get The Grilled Chicken Recipe Here

Rotisserie Chicken Salad Recipe

This Rotisserie Chicken Salad Recipe is easy to make, high in protein and tasty! Make a big batch and enjoy it all for week for your snack or lunch. You can have it over salad, on toast, or with crackers.

Calories: 134 Protein: 23 Fat: 3 Carbs: 5

Get The Chicken Salad Recipe

Chicken salad served in a bowl with crackers.

Coconut Lime Rice Recipe

This coconut lime rice (made with coconut milk) makes the perfect base for your meal prep bowls. Top it with your choice of prepped protein and veggie and you have a balanced meal that is great for weight loss.

Calories: 300 Protein: 1 Fat: 12 Carbs: 44

Get the Coconut Rice Recipe

Spanish Rice

Spanish Rice is super easy to make and another great option for your meal prep base. Use it make burrito bowls, taco salad, etc.

Calories: 289 Protein: 5 Carbs: 46 Fat: 9

Get the Spanish Rice Recipe

Vegetable Pasta Salad Recipe

I am HUUGGE fan of pasta salad. Especially when it is loaded with veggies! Make a big patch of this at the start of the week and then just add your favorite protein source for a perfectly balanced meal.

Calories: 198 Protein: 5 Fat: 6 Carbs: 30

Get the Pasta Salad Recipe Recipe

Roasted Broccoli and Potatoes

This easy recipe for roasted potatoes and broccoli is delicious and easy to portion for meal prep. High in fiber and big on flavor!

Calories: 309 Protein: 10 Carbs: 33 Fat: 17

Get the Roasted Broccoli and Potatoes Recipe

Roasted broccoli and potatoes on a baking sheet.

Easy Garlic Parmesan Asparagus

Make this oven roasted Garlic Parmesan Asparagus and have a healthy veggie option for week. I love having this with some rice and a prepped protein source for a quick and easy 5-minute lunch.

Calories: 94 Protein: 4 Carbs: 3 Fat: 7

Get the Garlic Parmesan Asparagus Recipe

Roasted asparagus being served on a plate.

FAQs about meal prep

Yes, meal prepping can be highly beneficial for weight loss. By preparing and portioning your meals in advance, you have greater control over your calorie intake and food choices, making it easier to stick to a balanced and nutritious eating plan. Additionally, meal prepping helps to reduce reliance on unhealthy takeout or convenience foods, promoting healthier eating habits and supporting your long-term weight loss goals.

Generally, meal prepped food can be safely stored in the refrigerator for up to 3-4 days. It’s important to ensure proper storage in airtight containers and refrigerate promptly after preparation. If you need longer storage, freezing the meals is a great option (soups freeze wonderfully) or you could cook twice a week.

The ability to freeze meal prepped food can vary depending on the recipe. While many dishes, such as soups and casseroles, can be successfully frozen, it’s important to note that certain foods, like salads with fresh greens and delicate ingredients, may not freeze well due to changes in texture and quality upon thawing.

When aiming to lose weight, the best meal choices typically involve a balance of lean proteins, fiber-rich vegetables, and whole grains. These meals provide satiety, essential nutrients, and help regulate blood sugar levels. Opting for portion-controlled meals that are high in volume and prioritize nutrient density can support weight loss goals and contribute to a healthy and sustainable eating plan.