Ideas For Meal Prep To Lose Weight

Each day is based on roughly 1400 calories – but you can easily adjust the calories per day to suit your needs. At the end of this video I will show you how you can tweak the eating plan to give you anywhere from 1200 calories to 1600 calories per day or more – based on your specific calorie needs to lose weight.

Each meal will be roughly 400 calories each, and each snack will be roughly 200 calories each – and I’ve specifically created these meals and recipes to be lower in calories – but to still be filling, and to give good sustained energy. These recipes all are balanced with good whole carbs, good protein and healthy fats – as it’s important to eat all of the food groups to lose weight in a healthy way.

These recipes are all very simple, and I’ll talk you through every single one as we go (watch the video to make the meal prep with me). We’ll be making 2 different dinner options, 2 lunch options, and a couple different variations and options for the breakfasts and snacks.

Quick Healthy Meal Prep Ideas For Weight Loss

I will also make sure to mention a plant-based alternative that you can use, for any food items that is not plant-based (in the video) – just in case you are plant-based. But many of these recipes are already plant-based.

Complete with 4 full weeks of healthy meal plans and recipes to help you save time & lose weight – without calorie counting!

*This is a weight-loss meal plan designed for women – specifically women who are trying to lose weight. (Men or children will need to eat more to lose weight in a healthy way.)

How To Meal Prep For Gaining Weight

To get started, you’ll need some containers to store your meals in. You will need 14 containers for all of your lunch and dinner meals, if you’ll be eating at home then you can use covered bowls or other dishes. You will also need 4 small mason jars, you can also use covered mugs or glasses. And you will need some reusable ziplock bags or other small containers for snacks and additional items.

Because we want to prep 7 full days of meals in just one hour, we need to start prepping and cooking the foods that take the longest to cook. So we will work in that order, and at the end we will see all of the meals come together! Make sure that you’ve preheated your oven to 180 C/ 360 F before you begin.

To give you an example of what a balanced weight-loss diet can look like, I’m currently giving my 3 day eating plan away for FREE – But won’t always be. Make sure you grab a copy!

Weight Loss Meal Prep (my 4 Day Plan For 1300 Calories)

You can choose either one of the overnight oats, or the smoothies for each morning – what’s great is that each morning we have a completely different breakfast recipe. Your overnight oats are good to go – you can literally eat them out of the jar with a spoon, or serve them in a bowl. Whatever you like, and the smoothies are all ready and prepped – you just need to throw the prepped smoothie into a blender with 1/2 to 3/4 cup of water, Or as needed and you’re good to go (and you can have the raw nuts on the side).

Then for lunch, you’ve got the option of the egg and brown rice salad, or the quinoa and chickpea salad. Or your plant-based alternative (watch video for more details on the plant-based alternatives).

For your snacks, you’ve got a different fruit and nut combo that you can pick for each day (or another 200 calorie snack of your choice).

How To Meal Prep Your Way To Weight Loss

And then for dinner, you’e got the chicken, quinoa and vegetable dinner, or the salmon, roast potato and vegetable dinner (or your plant-based alternative, watch video for details).

All of the foods that I’ve used should last for a week if stored in the fridge. Just make sure you eat them within 7 days. You can freeze the dinners if you’d prefer to and then heat them up, but the lunches and overnight oats won’t keep well in the freezer. Also be sure to keep your smoothie prep in the freezer.

You can heat your meals up in a pan or any other way you’d prefer, or eat them cold – whatever floats your boat. I like to heat my chicken dinner up in a pan for a few minutes and then serve it! And I like to take my overnight oats, my lunches and my snacks with me to work.

Meal Prep Recipes

All the meals are roughly 400 calories each – and if you’ve followed my guidelines with the alternative plant-based options and portions (watch the video for details), your meals should still be roughly 400 calories each as well.

I hope you enjoy these meals and recipes! These are meals that I like to eat, and recipes based on what I ate when I was trying to lose weight. If you don’t like any particular ingredient that I’ve used feel free to use another similar ingredient that you’d prefer that is roughly the same amount of calories.

You can make multiple servings of just one or two of these recipes if you’d prefer an even quicker meal prep time, and don’t feel the need to have as many meal options throughout the week – it’s totally up to you!

How To Successfully Use Meal Preparation For Weight Loss

So if you’d like to follow a 1400 diet you can eat all of the 3 meals and the snack everyday that I showed you as planned (3 meals + 1 snack).

If you’d like to follow a 1200 calorie diet, you can eat all 3 meals, and just leave out the fruit and nut snack of 200 calories.

And if you need to eat more to lose weight in a healthy way – like 1600 calories or more. Then you can add another 200 calorie snack. Like another 200 calorie fruit and nut snack, or any other snack that’s 200 calories – or more calories if you need that.

Day High Protein Vegan Meal Prep For Weight Loss

Here is the FREE 3 day eating plan for weight-loss that you can download here on my blog – this is what I used to lose 40 Lbs!

*Recommended vegetable serving is roughly 70 calories per dinner meal. As there are 7 dinner meals for the week, I made roughly 490 calories worth of vegetables for the entire week.

Toss it with a spatula, and you can add a splash of water to the pan while you’re cooking it if it gets too dry

A Beginner's Guide: Healthy Meal Prep Recipes, Tips & Ideas

Take note: Please note that you should be in a healthy state before you decide to follow a new way of eating, or a calorie restricted diet. It’s always advised that you talk to your GP, doctor or health care professional to see if a new way of eating is suitable for your personal health needs.

We use cookies to ensure that we give you the best experience on our website. Please provide consent and acknowledgement of these cookiesYesRead moreWanna know how to meal prep for weight loss, but don’t want to spend all weekend doing it? I hear ya! Instead of spending hours in the kitchen, pick 2 or 3 of these options. Once you get in the habit, these will be your go-to healthy meal prep ideas for the week!

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Day Diet Plan For Weight Loss

Are you just getting started with meal prep? Maybe you’re restarting your weight loss journey or want to focus on getting back into routine-building to focus on healthy eating consistency. Whatever your goal, just know that meal prep is a fantastic tool for all of these things.

In my weight loss journey of losing 100 lbs and maintaining that weight loss for over 6 years, I’ve experienced first hand what works and what doesn’t. I will tell you that building concrete habits in your life around food, and developing a healthy relationship with food will take you far!

Here are my go-to healthy meal prep ideas for the week. Not only do these things help me stay consistent with healthy eating, they help me make healthy choices in advance. It’s a win-win!

Your Guide To Healthy Meal Prep

Eggs are a protein staple, that I like to always have on hand. With 6 grams of protein per egg, they are a great way to add more protein to my breakfasts and salads at lunch.

I’ve discovered one of the best places to buy eggs is at Costco. Check out my post for the 15 Things I Always Buy at Costco for Healthy Meals and Snacks.

Having overnight oats or baked oatmeal stocked in my fridge is one of my go-to breakfast meal prep staples. Not only do I eat these several times a week for a healthy, protein packed breakfast, my son loves them before school.

Meal Prep Ideas For Weight Loss

According to Women’s Health Magazine, oatmeal can be a great options for weight loss. Making sure you keep your portion in-check and enjoying