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!
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
- Our favorite inexpensive plastic containers (BPA free)
- Glass ones we use most of the time
- The best freezer containers for freezing individual portions!
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
High protein overnight 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.
Cottage cheese flatbread recipe ~ 3 ways!
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.
Eggroll in a Bowl
Eggroll in a Bowl (Weight Watchers)
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.
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!
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.
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.
Healthy Meal Prep Ideas for Breakfast
Healthy baked oatmeal cups are a tasty, nutritious snack that is perfect for any time of day. Oatmeal cups are made with healthy ingredients.
You'll love these Starbucks copycat egg white bites that are high protein and made with blended cottage cheese, roasted red peppers, and spinach.
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!
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!
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.
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.
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.
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.
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!
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.
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.
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!
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!
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.
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.
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.
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.
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!
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!
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.
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.
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.
Prep your lunches for the week with these turkey spinach and cheese pinwheels! No more overpriced snacks and lunches!!!
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!
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.
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.
Shrimp Avocado Mango Bowls
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 â…“ cup serving, 25 mins from start to finish (serves 4)
Low Carb 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.
Thai Chopped Chicken Salad
Thai chopped chicken salad by Whole Lotta Yum
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.
Smoked Salmon Sushi Bowls
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.
Easy Dinner Meal Prep Ideas
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!
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.
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.
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.
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!
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!
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.
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.
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.
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.
15-Minute Meal-Prep Salmon and Asparagus in Garlic Lemon Butter Sauce
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.
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!
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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.
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
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!
Bekka says
Is there any Nutrition Facts available for this recipe?
NHATANH PLY says
Great article. Thank you for all off the great info. Have nice day.