Meal Prep for Weight Loss: Easy & Healthy Recipes

 

Here’s a full meal prep guide for weight loss, including easy and healthy recipes, portion sizes, and preparation tips.

Why Meal Prep?

Meal prepping helps with portion control, reduces unhealthy snacking, and ensures you eat balanced, nutritious meals.

General Meal Prep Tips:

✔ Plan your meals – Choose simple recipes with lean proteins, healthy fats, and complex carbs.
✔ Batch cook – Prepare multiple meals at once to save time.
✔ Use portioned containers – Helps control calories and prevent overeating.
✔ Include variety – Avoid boredom with different meals.

1. Breakfast: Overnight Oats with Chia Seeds

Calories: ~350 kcal
Protein: 12g | Carbs: 50g | Fats: 10g

Ingredients (1 serving):

• ½ cup rolled oats
• 1 tbsp chia seeds
• 1 cup almond milk (or any milk)
• ½ banana, sliced
• 1 tsp honey (optional)
• ½ tsp cinnamon

Instructions:

1. Mix all ingredients in a jar.
2. Refrigerate overnight.
3. Enjoy cold or warm in the morning.

2. Lunch: Grilled Chicken with Quinoa & Vegetables

Calories: ~400 kcal
Protein: 35g | Carbs: 45g | Fats: 10g

Ingredients (1 serving):

• 1 medium chicken breast (grilled)
• ½ cup cooked quinoa
• 1 cup steamed broccoli & carrots
• 1 tbsp olive oil
• Lemon juice & black pepper for flavor

Instructions:

1. Grill the chicken with a little olive oil, salt, and pepper.
2. Cook quinoa as per instructions.
3. Steam the vegetables and toss with lemon juice.
4. Assemble and store in a container.

3. Dinner: Salmon with Roasted Sweet Potatoes & Asparagus

Calories: ~450 kcal
Protein: 40g | Carbs: 40g | Fats: 15g

Ingredients (1 serving):

• 1 salmon fillet (4-5 oz)
• ½ sweet potato, cubed
• 1 cup asparagus
• 1 tbsp olive oil
• Garlic powder, paprika, salt

Instructions:

1. Bake salmon at 375°F (190°C) for 15-18 min.
2. Roast sweet potatoes at 400°F (200°C) for 25 min.
3. Steam or roast asparagus for 5-10 min.
4. Assemble in a container.

4. Snack: Greek Yogurt with Berries & Almonds

Calories: ~200 kcal
Protein: 15g | Carbs: 20g | Fats: 8g

Ingredients:

• ½ cup Greek yogurt
• ½ cup mixed berries
• 5 almonds, chopped

Instructions:

1. Mix everything in a container.
2. Store in the fridge for a quick snack.

Meal Prep Storage Tips

✔ Use airtight containers – Keeps food fresh for up to 4 days.
✔ Label meals with dates – Helps track freshness.
✔ Freeze extra portions – For meals lasting beyond 4 days.