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Simple Meal Prepping for Weight Loss Recipes

Modified: · Published: by · This post may contain affiliate links · 5 Comments

Finding simple meal prepping for weight loss recipes takes the guesswork out of what to eat when you're trying to shed some pounds yet not lose muscle in the process. makes weekdays simpler and takes the guesswork out of what to cook. All recipes are between 350-500 calories!

weight loss meal prep recipes pin

You'll love these meal prep ideas for weight loss!

Ever since we switched to counting macros 1 ½ years ago and not counting calories, losing extra weight has honestly become easier. Eating well balanced macro friendly meals keeps us full ✅ and keeps us from craving sugar. ✅

Here are the meal prep recipes that have helped me lose 30 pounds so far! Whether you're just looking for balanced healthy meal prep ideas, high protein meal prep, low carb meal prep, easy lunch meal prep, or Whole30 meal prep ideas...we're here to provide tons of inspiration for breakfast, lunch, dinners, and snacks.

Meal prepping to lose weight is a huge topic on our website, most of our 500K readers per month and 70K email subscribers are also trying to lose extra pounds. Our entire site is dedicated to this purpose whether you're eating macro friendly recipes like I am or you're following a low carb or keto diet like my husband did.

Our favorite meal prep containers

Food prep recipes for weight loss: 6 reader faves!

High protein snack box

We love recipes that involve assembly and not actually cooking. That's where our high protein snack box ideas come in. They're great for weight loss since you'll already know the protein, carbs, fat, and calories.

Each box is measured and weighed out for you:

  • Vegetarian protein box: 319 calories / 26 P/32 C/10 F
  • Turkey spinach wrap box: 277 calories / 23 P/26 P/8 F
  • Macro nutrients box: 336 calories / 31 P/29 C/11 F
  • Ham pickle roll-ups box: 268 calories / 24 P/23 C/ 12 F
protein box ideas grouped together

Cottage Cheese Flatbread

Make the viral cottage cheese and egg flatbread 3 different ways, all Mediterranean style. We also give you tons of filling ideas like this skinny chicken Caesar flatbread wrap!

With just 332 calories for the whole pan, a whopping 29 grams of protein, and 3.8 carbs, this makes the best high protein low carb wrap or pizza base.

cottage cheese flatbread wrap with chicken caesar

Eggroll in a Bowl

A 15 minute recipe, 425 calories per serving (makes 4 meal prep servings)

If you haven't yet tried eggroll in a bowl, you're in for a treat! This weight watchers version uses ground chicken instead of ground pork and takes all of your favorite eggroll toppings and makes a "deconstructed eggroll".

This will seriously become one of your go-to meal prep for weight loss ideas whether it's for lunch or dinner. Serve alongside crispy fresh veggies or with coleslaw.

egg roll in a bowl meal prep ready for lunch

BBQ chicken bowl 

A healthy BBQ chicken bowl with sweet potatoes and a healthy coleslaw recipe on the side. We used an air fryer to cook the chicken and sweet potatoes but other methods are great too!

if you're looking for a chicken sweet potato recipe try pulled chicken bowls with barbecue sides

Chicken burrito bowl 

499 calories per bowl, 20 minutes to prep starting with healthy canned ingredients

Healthy meal prep doesn't get any easier than our healthy chicken burrito bowls. It's so easy to make swaps depending on your dietary preferences. This packs so much flavor you don't need any cheese, they're naturally gluten free, sugar free, and simple to make dairy free too.

chicken burrito bowl meal prep containers ready to eat

Italian turkey skillet

Our reader favorite meal prep dinner! You can eat it for dinner or prep it in less than 30 minutes for a weeks worth of lunches.

zucchini turkey skillet ready to serve 6

Healthy Meal Prep Breakfast Ideas

1
Two baked oatmeal cups on a white plate with one having a bite taken out.
Peanut Butter Banana Baked Oatmeal Cups
Healthy baked oatmeal cups are a tasty, nutritious snack that is perfect for any time of day. Oatmeal cups are made with healthy ingredients.
Check out this recipe
2
egg bites starbucks recipe on a black plate ready to eat
Egg White Bites (Roasted Red Pepper Spinach)
You'll love these Starbucks copycat egg white bites that are high protein and made with blended cottage cheese, roasted red peppers, and spinach.
Check out this recipe
3
blueberry chia seed pudding assembled in mason jars
Blueberry Chia Seed Pudding
A healthy chia seed pudding with almond or coconut milk and topped with a delicious no-sugar blueberry sauce. Blueberry chia pudding makes for a healthy meal prep breakfast or snack and is only 250 calories per serving!
Check out this recipe
4
Baked oatmeal with blueberries.
Healthy Baked Oatmeal with Berries
Healthy and hearty, this healthy baked oatmeal recipe with berries is made with almond milk and natural sweeteners that will become a breakfast favorite. Garnish with nuts and coconut if desired!
Check out this recipe
5
A slice of breakfast casserole on a spatula.
Mediterranean Egg Casserole
Greek inspired healthy breakfast casserole lets you make one flavor packed breakfast for the week and then you can eat off of it for days.
Check out this recipe
6
make ahead breakfast burritos cut in half showing the filling inside.
Make Ahead Breakfast Burritos
Enjoy easy grab-and-go, make ahead breakfast burritos are a great breakfast when you're short on time in the morning. Pop one in the microwave to heat through and you're on your way. Filled with delicious chorizo, chicken Italian sausage, eggs, cheese, and avocados they're guaranteed to be a Whole Lotta Yum!
We also love to make these with spinach, roasted red peppers, and feta.
Check out this recipe
7
overnight oats three ways in mason jars with fruit toppings
Overnight Chia Oats
High protein overnight oats with yogurt and chia are great to meal prep for your whole week, plus they'll keep you so full. Great as a breakfast on the go or as a snack.
Check out this recipe
8
breaking the frozen yogurt bark after it's been frozen i
Frozen Yogurt Bark Recipe
An easy and healthy frozen yogurt bark recipe using Greek yogurt, honey, and flavored with fruit. This makes a fun meal prep breakfast recipe when you're on the go or a healthy snack or dessert.
Check out this recipe
9
DIY Starbucks Protein Bistro Box - Easy Meal Prep
DIY Starbucks Protein Bistro Box - Easy Meal Prep
A DIY version of Starbucks Protein Bistro Box is super easy to make, and great for breakfast, lunch or a healthy meal on the go. Hardboiled eggs sprinkled with a pinch of kosher salt and black pepper, fresh grapes, apple slices, cheese, multigrain bread and honey roasted peanut butter.
A Starbucks protein makes an easy meal prep idea for breakfast that doesn't need to be heated when you're on the go.
Check out this recipe
10
Peanut Butter Green Smoothie Freezer Packs - Smile Sandwich
Peanut Butter Green Smoothie Freezer Packs - Smile Sandwich
These Peanut Butter Green Smoothie Freezer Packs are an easy way to prep smoothies in advance to throw in the blender in the morning!
Smoothies are my personal favorite healthy meal prep idea for breakfast, sometimes I'll skip the banana and add a scoop of protein powder instead. Even the kids don't realize there's spinach in their smoothie!
Check out this recipe
11
Breakfast Meal Prep Fruit and Yogurt Bistro Box
Breakfast Meal Prep Fruit and Yogurt Bistro Box
Breakfast Meal Prep is the best way to get your morning and week off to a healthy start! Packed with protein, fresh fruit and a sprinkle of low-fat granola, these Fruit and Yogurt Bistro Boxes are a fresh idea for busy mornings.
Check out this recipe
12
Chocolate Chip Breakfast Squares To-Go
Chocolate Chip Breakfast Squares To-Go
These chocolate chip baked oatmeal breakfast squares are like eating a giant chocolate chip oatmeal cookie for breakfast, straight from the oven! Pair with fruit and peanut butter or yogurt with granola.
Check out this recipe
13
Ham, Egg, and Cheese Breakfast Quesadillas
Ham, Egg, and Cheese Breakfast Quesadillas
Meal prep ahead of time so you can have breakfast done right every morning! This breakfast quesadillas recipe has less than 300 calories per serving!
Check out this recipe
14
5-Ingredient Egg White Frittata {Meal Prep}
5-Ingredient Egg White Frittata {Meal Prep}
This 5-Ingredient Meal Prep Egg White Frittata is hands down the easiest way to get your work week breakfasts ready all at once - with minimal ingredients, prep time and clean-up, this will become your go-to meal prep each week!
Check out this recipe

Healthy Meal Prep Ideas for Lunch

I don't know about you, but finding healthy meal ideas for lunch is the biggest struggle for me. While I could have a smoothie every day for breakfast and would be content eating lean protein, roasted vegetables, and a healthy grain for dinner, lunch always seems to be a struggle. This list of healthy meal prep ideas you can take to work, eat as a light dinner, or eat on the go. Most of these will keep for days on the fridge if you like to meal prep on Sundays like we do and then have lunch ready made.

15
Four avocado halves filled with tuna salad.
Healthy Tuna in Avocado Halves
Make your next meal prep session quick and easy with this low carb tuna stuffed avocado Meal Prep lunch! Filled with bright punchy flavors of red onion, celery, mustard, and dill, these are super filling and healthy.
Check out this recipe
16
mediterranean bowl served with a fork.
Mediterranean Power Bowl
This Mediterranean Bowl is healthy and delicious but not short on flavor. Itʼs packed with crisp veggies and delicious roasted sweet potatoes. The marinated kale takes the flavor and texture up a level and when you put it all together, itʼs the perfect bite. Double the recipe and bring pack it for lunch the next day. Itʼs as good as a leftover and can be eaten cold.
Check out this recipe
17
leftover pulled pork ideas by making pork wraps
Pulled Pork Lettuce Wraps
Our easy pulled pork lettuce wraps are mouthwatering and full of tender pulled pork. Low carb and packed with flavor our pulled pork is served on butter lettuce and topped with a keto-friendly BBQ sauce and coleslaw.
Lettuce wraps is a great way to use up leftovers! These are terrific served cold when you're eat work.
Check out this recipe
18
Bowl of detox cabbage soup with a spoon.
Sacred Heart Soup Diet Recipe
This weight-loss cabbage soup is a great way to jumpstart a weight loss program or simply to warm you up on a chilly day.
Packed full of tender vegetables in rich vegetable stock, enjoy unlimited amounts of cabbage soup while losing weight too. Super filling and perfect for lunch meal prep for the week!
Check out this recipe
19
healthy shrimp salad in lettuce cups.
Shrimp Salad with Old Bay and Mayonnaise
Our cold, succulent shrimp salad with Old Bay seasoning on butterhead lettuce makes for the perfect light lunch or dinner. The creamy dressing is indulgent yet bright. Ready in less than 30 minutes this salad is perfect for serving a crowd, they'll definitely think it's a Whole Lotta Yum!
Check out this recipe
20
sweet potato chickpea buddha bowl
Sweet Potato Chickpea Buddha Bowl (Vegan)
A quick and easy vegan buddha bowl recipe that combines sweet potatoes, avocado, chickpeas, and a touch of spicy sauce to make for the perfect meal prep lunch or dinner.
Check out this recipe
21
fish taco bowl
Fish Taco Bowl (Paleo, Whole30, Low Carb)
Easy and healthy fish taco bowls, you won't believe the fish cooks in just 10 minutes. Serve over healthy coleslaw with avocado and lime on the side.
Check out this recipe
22
shrimp and avocado salad step by step instructions
Mexican Salad with Shrimp
Get our Shrimp Avocado salad bowl recipe that's terrific for meal prep lunches when you want something light and refreshing! Inspired by Mexican shrimp ceviche, it features cooked shrimp, avocado, a touch of sweetness from the mango, and a little bit of crunch from cucumber.
377 calories per 1 ⅓ cup serving, 25 mins from start to finish (serves 4)
Check out this recipe
23
ground turkey taco bowl in meal prep containers
Keto Turkey Taco Bowl
437 calories per serving (makes 4 bowls ) Just 15-20 minutes to make! While the meat cooks on the stove, chop the veggies.
You won't believe how fast and easy it is to make these ground turkey, lean ground beef, or chicken taco bowls, an easy taco salad is always a favorite! Easy to customize to make it dairy free or Whole30.
Check out this recipe
24
Thai Chicken Salad with Peanut Dressing
A 2o minute recipe, 344 calories per serving (makes 6 meal prep servings)
You won't miss Thai food takeout when you can make this weight loss lunch meal prep version. This meal prep salad keeps for days in the fridge since it uses veggies that stay crisp. Store the dressing separately.
Check out this recipe
25
sushi salmon bowl top down view
Salmon Sushi Bowl
265 calories per bowl (with cauliflower rice) | 15 mins to prep | makes 4 servings
Get that homemade sushi fix by making your favorite Japanese inspired meal prep recipe to lose weight right at home anytime sushi cravings strike. Even better? This smoked salmon bowl skips the rice and uses cauliflower rice to make lunch even lighter.
Check out this recipe
26
5 Awesome Lunch Box Ideas for Adults Perfect for Work!
5 Awesome Lunch Box Ideas for Adults Perfect for Work!
Gathering Dreams has fantastic and delicious healthy meal prep ideas for lunch that are perfect for adults! My personal favorite is the Hasselback tomato and mozzarella with pesto lunch box.
Check out this recipe
27
Cold Sesame Noodle Meal Prep Bowls (Vegan)
Cold Sesame Noodle Meal Prep Bowls (Vegan)
These cold sesame noodle meal prep bowls are the perfect vegan prep ahead lunch: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce.
Check out this recipe
28
Turkey Spinach Pinwheels Meal Prep
Turkey Spinach Pinwheels Meal Prep
Prep your lunches for the week with these turkey spinach and cheese pinwheels! No more overpriced snacks and lunches!!!
Check out this recipe
29
Greek Quinoa Salad Jars Recipe
Greek Quinoa Salad Jars Recipe
Learn how to make Greek Quinoa Salad Jars for your weekly meal prep! These have the dressing on the bottom and all the fresher ingredients at the top so that they last in the fridge all week long!
Check out this recipe
30
Chicken & Hummus Plate Lunch Meal Prep
Chicken & Hummus Plate Lunch Meal Prep
This Chicken & Hummus Plate Lunch Meal Prep is so simple yet incredibly filling and delicious!
Get back to basics with fresh cut bell pepper, carrot, cucumbers, paired with a perfect portion of chicken breast, cheese slices, and grapes for a touch of sweetness.
Check out this recipe

Easy Dinner Meal Prep Ideas

31
4 bulgogi bowls prepped.
Korean Ground Beef Bowl
A Korean ground beef bowl is a delicious Asian inspired dish you can enjoy for lunch or dinner tonight. Full of flavor and fresh ingredients you can have this prepped and ready in less than 30 minutes!
Check out this recipe
32
asian chicken lettuce wraps 1 simple and healthy recipe
Asian Chicken Lettuce Wraps
Healthy Asian chicken lettuce wraps that are BETTER than P.F. Changs! Perfect as a meal prep lunch or light dinner. Low carb and easy to make gluten-free with simple swaps.
Check out this recipe
33
greek salad meal prep bowls combined in meal prep containers for lunches
Greek Salad Bowl with Chicken
Our Greek chicken salad bowl is the best way to enjoy a Mediterranean-inspired meal that comes together in just 15 minutes if you use precooked chicken, store-bought tzatziki, and rice. Combining olives, cucumber, feta, and cauliflower rice, with a delicious tzatziki sauce and chicken, our Greek salad is a hearty and filling salad.
Check out this recipe
34
4 meal prep containers with chicken fajitas in them.
Sheet Pan Chicken Fajita Meal Prep
Chicken Fajita Meal Prep Bowls are a healthy, tasty, fast recipe to make meal prep for weekdays super easy!
We love to make chicken fajitas for dinner, and by doubling or tripling the recipe (which is so easy to do!) you can put together easy meal prep ideas for later. Fajitas are a healthy meal prep option that freezes well.
Check out this recipe
35
A freshly prepared pork bowl sorted by ingredient.
Asian Ginger Pork Bowl
Our ground pork bowl is a delicious blend of sweet and savory flavors. Packed full of garlic, ginger, and a tasty chili garlic sauce.
A perfect hearty lunch when you're craving those Asian flavors. Serve on a bed of rice noodles, pelmeni noodles, zoodles, or jasmine rice, whichever you choose it will be a Whole Lotta Yum!
Check out this recipe
36
turkey zucchini meatballs best appetizer food or meal prep 7
Healthy Turkey Meatballs (Baked)
Easy and healthy ground turkey meatballs with shredded zucchini! Perfect, juicy, and delicious, baked turkey zucchini meatballs are great for dinner, to make ahead for the freezer, or to meal prep for the week.
Serve with spaghetti squash and eat it during the week!
Check out this recipe
37
A sheet pan with four baked portobello mushroom caps.
Portobello Mushroom Pizzas
If you're a fan of pizza (who isn't!) but want a healthier, low-carb option then our portobello mushroom pizza recipe is a must-try! It's flavorful with its melty cheese and yummy toppings, it's a pizza that's good for you and great as leftovers for the week too.
Check out this recipe
38
zucchini noodles with shrimp close up
Zucchini Noodles with Pesto
These quick pesto shrimp and zucchini noodles are an easy way to start your week. You can make multiple servings ahead of time, enough for a few meals during the week.
This post originally featured a shrimp and zucchini noodles recipe here by Kirbie's Cravings.
Check out this recipe
39
air fryer sausage recipe easy meal prep 5
Air Fryer Sausage and Veggies
Healthy and easy air fryer sausage and veggies! Make with your favorite pre-cooked sausages such as turkey kielbasa or chicken sausage, this air fryer sausage and vegetables recipe is simple to customize. Low carb, healthy, and keto friendly.
Check out this recipe
40
Mexican stuffed sweet potatoes ready to serve on a plate.
Taco Stuffed Sweet Potatoes
Turn up taco Tuesday with these easy taco stuffed sweet potatoes! Deliciously seasoned turkey piled high inside an air-fried sweet potato and topped with your favorite toppings. A family-friendly meal that invites everyone to customize their own stuffed potato.
Save the leftovers for meal prepping!
Check out this recipe
41
Super-Easy Turkey Stir-Fry for Clean Eating Meal Prep!
Super-Easy Turkey Stir-Fry for Clean Eating Meal Prep!
A quick and easy turkey stirfry recipe that takes less than 30 minutes to make. This will become a favorite meal prep idea for weight loss since you can easily swap other vegetables or other protein sources to customize this dish.
Check out this recipe
42
Meal-Prep Salmon and Asparagus in (15-Minute )
Meal-Prep Salmon and Asparagus in (15-Minute )
15 Minute Meal-Prep Garlic Butter Salmon with Asparagus - This easy garlic butter salmon meal prep with asparagus is a great way to guide yourself into a healthier lifestyle.
Swap the butter for olive oil to make things even more clean and hearty healthy.
Check out this recipe

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healthy meal prep ideas for weight loss

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  1. Stephanie says

    I love all these ideas! Do you happen to have a grocery list for all your meal prep meals to make it quick shopping for.

    Reply

    • WholeLottaYum says

      Hi Stephanie, Thank you! I don't have a grocery list for the meal prep recipes yet but I'm hoping to do that in early 2023 🙂 Jen

      Reply

  2. Angel Rattay says

    This list is amazing!! All
    If the recipes look incredible and so fast and easy. Just what I was searching for. Thank you. Love the breakfast ideas too. I feel like breakfast meal prep options are so hard to find and that’s the most challenging meal for me! I’d eat cereal and pop tarts every day if I could! Haha!

    Reply

  3. Bekka says

    Is there any Nutrition Facts available for this recipe?

    Reply

  4. NHATANH PLY says

    Great article. Thank you for all off the great info. Have nice day.

    Reply