Meal Prep for Weight Loss: Templates, Recipes, and More

Meal prepping has lengthy been touted because the diet go-to within the health world. Advocates reward it for protecting their weight loss program on level and kilos off, all whereas saving them money and time. However what precisely counts as meal prep, and is it well worth the hype?



When completed proper, meal prepping will be one of many largest components serving to you drop extra pounds quick and hit your health targets. However it takes just a little technique to get it proper and make meals that you’ll proceed to get pleasure from for quite a lot of weeks. To assist, we have compiled our favourite meal prep concepts for weight reduction, together with recipes, meal planning methods, and taste hacks to cease boredom in its tracks.

The best way to Meal Prep for Weight Loss

Studying find out how to meal prep does not should be tough. In reality, you may tailor your meal plan and method to your ability stage—no chef culinary abilities wanted.

Your weight loss program, similar to your meal prep, is private. And what works for one does not all the time work for everybody. To start out, let’s get the fundamentals down first. 

What’s Meal Prep?

Meal prepping is the artwork of planning and getting ready some or your entire meals upfront with the intention of controlling energy and diet to satisfy private dietary wants.

This might be making your lunch the evening earlier than, cooking in batches, or pre-cooking all of your meals and portioning it out for the week. And it’s usually completed to enhance general diet consumption, lower energy, achieve muscle, assist exercises, and so forth.

Meal Prep Advantages

Meal prepping advantages vary from diminished value and time spent to decrease stress ranges and extra profitable weight-reduction plan. Taking management of your weight loss program and the meals you are consuming is likely one of the finest methods to ensure you are profitable.

Having a plan and meals available will stop you from making poor, hunger-based choices after they come up and may lower down on the quantity you’re consuming out—saving you cash in the long term. And with analysis persevering with to counsel that meal planning is related to higher diet and extra weight reduction, it’s positively one thing price contemplating in case you are attempting to get in form (1,2,3).

Meal prepping also can assist scale back the stress that comes with attempting to eat more healthy. Weight-reduction plan, particularly reducing energy, could cause you to consider meals all day lengthy. And never figuring out what your subsequent meal will likely be or whether or not or not it’s going to assist your dietary targets can get overwhelming day after day. 

To not point out, your willpower will get drained a lot quicker, and also you usually tend to go off your plan once you’re drained or “not within the temper” to make the more healthy determination, particularly if it feels harder or time-consuming.

Fixing all of your meals choices upfront actually frees up a few of your willpower and psychological stress, serving to you attain your targets quicker and with extra ease.     

Weight Loss Meal Plan

That is most likely an important a part of your meal prep routine. Prepping meals alone will not essentially assist you to drop kilos should you aren’t following the fundamental steps for weight reduction. Begin with the next, on this order:

  1. Calculate what number of energy it is advisable drop extra pounds with this.
  2. Be taught The best way to Depend macros on-point utilizing this.
  3. Learn this to study one of the best meals for weight reduction. 

Smart Parts

As soon as you have bought the fundamentals down, it is time to begin placing it into motion.

Energy and macros go hand in hand, which is why meal prepping on a macro weight loss program could make protecting your portion management in examine and calorie management even simpler – particularly since counting macros means you might have an concept of how a lot of every sort of meals your needs to be consuming.

You may additionally need to think about shopping for a meals scale or use a meals monitoring app to be as exact as doable and study the precise portion sizes that match your particular person wants. 

Be mindful, the parts you utilize could change from sooner or later to the following or one meal to the following, relying in your health and well being targets. You’ll be able to modify your carb and protein parts round your exercises, consuming extra meals if you find yourself extra lively and a lighter meal on relaxation days or if you find yourself not transferring round as a lot.

Your carbohydrate wants are immediately associated to your stage of bodily exercise, and it’s best to eat extra carbohydrates if you find yourself probably the most lively. 

Listed below are some straightforward methods you may mechanically get extra diet and smart parts into your meals:

  • Load up on veggies. They need to make up 1/3 to 1/2 of your meal to supply excessive quantities of vitamins, prebiotics, and fiber that can assist hold your urge for food in examine and your metabolism going robust. 
  • Decide lean proteins to steadiness out the dish like rooster, fish, grass-fed beef, or tofu. Decrease breaded and fried variations to maintain your energy in examine. Consuming extra protein will assist hold you happy and helps lean muscle, which is vital for weight administration. 
  • Use entire grains like quinoa, farro, brown rice, and whole-grain pasta as a base. They journey nicely and pair with nearly any protein, veggies, and taste you add. You can too use beans, lentils, peas, corn, or potatoes. Purpose to maintain your starch portion to 1/3 or much less of your meal.
  • Cook dinner with small quantities of wholesome fat like olive oil and avocado oil, or prime with entire fat like olives, nuts, and avocados. A bit bit goes a great distance, so hold your parts small and solely add what you want for taste. 
  • Decrease added components like salt, cheese, heavy sauces, excessive sugar dressings, and so forth. These can wrack up further energy rapidly from sugar and fats. As a substitute pile on calorie-free additions so as to add extra taste and selection – like lemon, contemporary herbs, garlic, paprika, or chili flakes. Or select lighter choices like salsa, kimchi, dietary yeast, and sugar-free dressings.  

Portion Peanut Butter

Weighing Your Meals

Been counting energy and nonetheless having hassle losing a few pounds? 

Studying find out how to weigh your meals utilizing a meals scale is probably the most correct option to management your parts. Even in case you are utilizing measuring cups and spoons, this nonetheless requires some eyeballing.

In case you are new to meal prep or should be tremendous strict about your energy, think about using weights as a substitute. Minor variations can actually add up, particularly when high-fat toppings, dressing, and cooking oil. 

For instance, 1 ounce vs. 1.5 ounces of cheese topping can look fairly related, however the bigger portion provides 43 energy, 3g protein, and 3g fats to your meal. This quantity could seem minor, but when this occurred twice a day, 5 days per week, you would be including nearly 500 further energy with out realizing it. 

Wholesome Meal Prep Concepts for Weight Loss

Whereas the concept of meal planning is easy, the execution can take some technique. After you have an concept of the weight loss program plan you want to observe – whether or not it’s clear consuming, paleo, vegan, and so forth., you can begin planning your method. You will need to think about the next:  

  • Gauge your stage of dedication. Be reasonable with your self and your stage of cooking experience – how a lot do you need to cook dinner and the way usually? If you happen to aren’t a culinary professional, go for extra quick-cook meals, pre-chopped produce, and easy recipes. 
  • Deal with your weak spots first. What meals or snacks want probably the most consideration? If you happen to’re consuming out each evening, however doing all proper on the subject of lunches, you might need to begin with dinner. 
  • Begin small. Start by prepping for less than 2 to three days or meals every week. Or begin with one thing straightforward like breakfast or snacks. 
  • Decide a day to plan and execute. You’ll be able to dedicate a number of days per week to prepping. And remember to put aside a while to plan for the next week. For a lot of, Sunday works as an important day to menu plan and cook dinner for the week. 
  • Fill up on meals containers and cooking gear you will have. Having dependable meal prep containers can assist you portion your meals higher, and hold meals tasting contemporary and saved safely. And be ready with any journey coolers if wanted.  

Meal Plan Template


Price range

You will want to find out precisely how a lot you intend to spend on meals every week, or your menu planning can simply get out of hand.

General, Individuals spend roughly 10% of their earnings on meals, so estimating someplace round 10% of your take-home wage might be begin (4). Or in case you are already monitoring how a lot you spend on meals every month, together with take-out and restaurant, you should use this quantity as a excessive beginning estimate. 

Listed below are a number of straightforward procuring methods that may assist make your planning much more budget-friendly: 

  • Combine and match components to get extra bang to your buck. As you intend your menu, search for versatile components that work in a number of dishes. 
  • Search for gadgets on sale and replenish on non-perishables when they’re on sale, like dried beans and grains, and canned and frozen.
  • Swap out costly meals for a cheaper however related possibility, corresponding to cranberries rather than goji berries or brown rice as a substitute of quinoa. 
  • Purchase portion sizes that make sense to scale back waste. For instance, you most likely do not want a 5-pound bag of apples for one particular person, except you intend on utilizing them in a number of recipes and for snacking. 
  • Store completely different shops and on-line to get one of the best offers yow will discover. And search for what’s in season—it is often traveled shorter distances to get there, that means it is brisker and possibly cheaper than throughout out of season. 

Weekly Meal Prep Menu 

After you have your price range in place and plan in thoughts, you may curate your menu accordingly. It helps to truly write out a full week’s price of meals and snacks to be able to plan for precisely how a lot meals you will have to purchase.

Think about how leftovers can be utilized or how staples like rooster breast, brown rice, or candy potatoes will be executed in a number of methods. 

Obtain this Meal Plan Template to get began! 

After you have a menu, you may have to create detailed recipes for every meal you want to prep. Do you want oil or seasonings? How a lot of every ingredient is important for every meal and your entire meals mixed? 

Buying Lists

After you have your required menu set, now you can create your procuring listing and modify as wanted primarily based in your price range. Embody weights or desired package deal sizes in your listing to ensure you have sufficient available to execute your plan. It is usually useful to convey your full menu to the shop with you in case last-minute substitutions are wanted.  

Greatest Meal Prep Recipes for Inexperienced persons

Wanting for some recipe inspiration? Listed below are a few of our favourite, straightforward recipes that work for meal preppers.

Up your parts as wanted or swap in additional selection with a number of proteins, veggies and grains you may divide up all through the week! And do not be afraid to get just a little fancy with new flavors and seasonings – it’s going to assist hold your day by day meal grind from getting boring and lower down on cravings. 

7 Straightforward Dinner Recipes

shrimp noodle stir fry recipe for weight loss

Take the stress out of getting to determine what to cook dinner every evening with easy prepped choices you may reheat or cook dinner very quickly. 

  1. Salmon Muffins – make forward of time and reheat in a skillet or oven. Serve with a facet salad and baked candy potatoes. Or go for a salmon burger that will not disappoint. 
  2. Lean Crock Pot Pulled Pork – Everybody loves BBQ! Here is one with none added sugar or fuss. Serve this with a low-fat slaw and corn on the cob. 
  3. Sheet Pan Rooster and Veggies – Try together with your favourite veggies and add potatoes or serve with brown rice or quinoa. 
  4. Low-Calorie Stir Fry – Craving Chinese language? Meal prep among the components forward of time with pre-chopped veggies and pre-cooked grains. Then toss all of it collectively in a skillet together with your favourite protein for a straightforward dinner very quickly. 
  5. Butternut Squash and Rooster Pad Thai – Double up this recipe for lunch leftovers and serve with a number of contemporary herbs, scallions, and a drizzle of additional sriracha to maintain it tasting contemporary.  
  6. Wholesome Salmon Chowder – Impress your dinner friends with this mild, smoky, and flavor-packed chowder, or make forward and luxuriate in at lunch all week. 
  7. Easy Bolognese – Sure, pasta can match into your weight loss program! Select whole-grain noodles, or swap in zoodles for fewer carbs, and cargo up on veggies and protein utilizing this straightforward sauce recipe.  

Breakfasts and Lunches

gluten free protein waffles for weight loss

Breakfast is likely one of the best meals to make forward of time. And there are additionally a number of grab-and-go choices you will get from the shop, like Greek yogurt with fruit or a lean and protein-packed frozen burrito.

The trick is to get extra protein into your mornings and keep away from excessive sugar, high-calorie choices—like pastries, sugary cereal, syrups, and white breads—which can be going to empty your power later within the day and mess together with your urge for food. 

10 Breakfast Recipes: 

  1. Egg White Frittata – Veggies are additionally for breakfast! Attempt these in particular person muffin tins for a pre-portioned possibility. Serve alone, with roasted candy potatoes, or sprouted grain toast and avocado for extra carbs and energy once you want it. 
  2. Pumpkin Chia Pudding – Want one thing just a little sweeter within the morning? This easy pudding tastes like Thanksgiving and is assured to make your day. Add 4 to six scoops of vanilla protein powder to this recipe for a wholesome protein increase.
  3. Maple Candy Potato Waffles – Want we are saying extra? Make forward and serve heat with some fruit and yogurt topping or a drizzle of sugar-free syrup. 
  4. Greek Yogurt Parfait – These look pretty much as good as they style. Fill small mason jars upfront and seize these on the run. 
  5. Freezer Pleasant Breakfast Burritos – Neglect quick meals. Make these dangerous boys upfront, wrap in plastic wrap and retailer within the freezer. Then simply pop them within the microwave and make everybody jealous! 
  6. Excessive Protein Salmon Toast – This easy toast recipe feels gourmand however packs a ton of diet into your morning.
  7. In a single day Oats – Mason jars have been constructed for this. Make your hearty oats forward of time and taste a number of methods. Add a scoop of protein powder for much more taste and diet. 
  8. Clear Consuming Breakfast Casserole – Make this as soon as and have breakfast or snack choices all week. A good mix of eggs, candy potatoes, and veggies.
  9. Egg and Pesto Toast – Get pleasure from this fast recipe in lower than quarter-hour of prep time to fill your stomach with a scrumptious egg sandwich. Loaded with protein and radish for just a little kick.
  10. Excessive Protein French Toast – Nice option to curb your candy cravings with out the guilt. Make the toast first and pack sugar-free syrup or nut butter on the facet for topping. You can too prime it with contemporary berries or fruit.  

7 Lunch Recipes

Eat lunch like you imply it! Lengthy gone are the times of easy sandwiches and chips when you begin meal prepping like a professional. Get some extra diet by consuming lunch such as you do dinner – loaded with lean protein, veggies, and entire grains – utensils required.

These 4 make-in-advance dishes are assured to brighten up your afternoon and hold your starvation at bay. 

  1. Steak Fajita Bowls – Tastes like wholesome take-out! Double the parts and make upfront for a tasty lunch all week lengthy. Serve together with your favourite toppings like tortilla strips or guac. 
  2. Honey Sriracha Turkey Meatballs – Candy and spicy, these flavor-packed meatballs are a tremendous possibility to your weekly meal prep. Straightforward to make, and completely scrumptious – this would be the meal you most look ahead to all through the day!
  3. Hearty Salads – Try these salads that can hold you feeling full and wholesome AF. Change up your toppings every day for selection and go for low-fat/low-sugar dressings that will not pack on empty energy. 
  4. Avocado Tuna Salad – The proper mix of creamy and crunchy! Double up this recipe and serve with roasted candy potatoes, on sprouted grain toast, or on prime of lettuce. You can too strive it with rooster. 
  5. Straightforward Shrimp Ceviche – Excessive protein, low carb, and no cooking required. Combine Trifecta shrimp together with your favourite contemporary veggies, toss in a zesty French dressing, and luxuriate in! 
  6. Steak and Avocado Lettuce Wraps – The best, high-protein lettuce wraps you would eat all week lengthy and never get uninterested in. 
  7. Turkey Stuffed Bell Peppers – Nice, portioned managed dish. Add selection with toppings like low-fat cheese, gauc, or sizzling sauce. Roast the peppers forward of time for much more taste. 

4 Plant-Primarily based Recipesvegan kelp noodle pad thai for weight loss


Searching for high-protein vegan recipes for meal prep? Nearly any conventional recipe will be made vegan or vegetarian with a number of protein swaps – simply add your favourite vegan meat substitute or plant-based protein. Right here a few of our favourite plant-powered meals:

  1. Vegan Tofu Scramble – The champion of vegan breakfast delicacies. This carb-friendly, protein-packed dish is not going to allow you to down. Get pleasure from as-is or throw it right into a sprouted grain tortilla for a wholesome breakfast burrito. 
  2. Black Bean and Quinoa Veggie Burgers – Veggies with extra veggies! Do this recipe together with your favourite blends of grains, veggies, beans, and herbs – additionally works with lentils. These additionally work nice as vegan meatballs served over roasted veggies with a drizzle of tahini sauce.

  3. Vegan Chili – Savory and scrumptious. Serve this over lentils or quinoa for much more protein, or prime a baked candy potato. For a vegetarian excessive protein twist, prime with a scoop of plain Greek yogurt!

  4. Chana Masala – The best Indian recipe you can also make! Toss in cauliflower or spinach for a nutrient increase and serve over brown rice or quinoa.  

Wholesome Snack Concepts


Do not forget to plan your snacks as nicely. Snacking is likely one of the best methods to make or break your weight loss program. And most handy meals choices are loaded with sugar and empty energy. 

As a substitute go for a easy, nutrient-dense fruit or veggie paired with a wholesome dose of protein or fats to maintain you feeling happy. Listed below are some fast choices you may seize: 

  1. Onerous-boiled eggs
  2. Grass-fed jerky
  3. A chunk of fruit and low-fat string cheese
  4. A handful of nuts and dried fruit
  5. Complete-grain crackers or fruit and nut butter
  6. Tuna or rooster salad with whole-grain crackers
  7. Hummus with veggies and grilled rooster strips to dip
  8. Greek yogurt with fruit

Meals Prep Hacks

Cooking your meals, particularly in massive portions upfront, can appear overwhelming, but it surely does not should be! There are numerous methods of the commerce that will help you lower your meal prep time down and eradicate the stress that comes together with following a wholesome consuming plan. Try these standard meal prep concepts: 

  • Use massive batch cooking to create one-pot dishes that can final you for days. Whip up a wholesome chili, stew, or curry in a crockpot and serve over your favourite grains. Maintain the grains separate earlier than serving to make them style further contemporary. Enchiladas, lasagna, casseroles, and pilafs additionally work wonders for getting extra meals out of your recipes. 
  • Purchase pre-chopped components corresponding to veggies, bagged salads, and frozen and canned produce to attenuate prep time. 
  • Make wholesome breakfast or lunch burritos, wrap in foil and freeze for everytime you want them. Then pop them within the oven or microwave for a quick and balanced possibility. 
  • If you happen to’re losing interest of the identical dish every day, change it up with wholesome toppings and add-ons or swap up your marinades utilizing Ziploc luggage and cook dinner multiple taste at a time. 

Identical to something, losing a few pounds takes time. However studying to meal plan, portion, and cook dinner your self wholesome choices are vital abilities that can final you a lifetime, and are invaluable to your well being. 

Get much more meal prepping suggestions and ways, together with weight-loss recommendation from well being consultants, meals lists, fat-burning exercises, and goal-setting instruments.

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