13 Easy And Healthy Meal Prep Recipes For Weight Loss

Meal prep is where it’s at for weight loss. It not only ensures you’re eating the proper amount of calories, you know what ingredients you’re consuming. The biggest problem when getting started is having the right food prep ideas for weight loss…we have them here! We’re going to give you the best meal prep recipes to support your health and body.

How To Meal Prep Like A Pro

Meal prep isn’t really that hard. However, it’s crucial for anyone looking to follow a healthy meal plan.

At the end of the day, you’re just making your food all at once! Here’s a quick rundown of what you need to do.

1. Plan Your Meals: Decide on your meals for the week based on your schedule, dietary needs, and preferences. Then, create a meal plan and shopping list. When you start, don’t try to make a new recipe for every meal. Simplicity is your friend.

2. Shop Smart: Purchase all necessary ingredients in one trip, focusing on whole foods, lean proteins, and vegetables. 

3. Buy Bulk When Possible: Some ingredients can be bought in bulk. This includes frozen meats and canned goods such as beans. You can save money while also not trying to buy “just enough.”

4. Prep Ingredients: Wash and chop fruits and vegetables, and cook grains (rice, quinoa, pasta) and proteins (chicken, ground beef, tofu). This is especially true for recipes you don’t want to cook in advance, such as sheet pan recipes. Prep the ingredients first, and then pop them in the oven when you want.

5. Cook in Batches: To save time, prepare large batches of meals using multiple cooking methods (oven, stovetop, slow cooker).

6. Label and Date: Label containers with meal names and dates to track freshness and avoid waste.

7. Clean As You Go: Wash dishes and utensils during the process to reduce cleanup later.

Tips To Make Meal Prep Easy

We’ve provided these meal prep tips in other pieces, but here they are again: these are our top three tips to make meal prep easier.

Find 2-3 Main Meals

You’ll do yourself in trying to learn dozens and dozens of meal prep recipes. Find a few that you really like and focus on those at first. You can then build off them.

Use Adaptable Meals

Try to make your first recipes easily adaptable when looking for the long-term. 

This can allow you to become an expert with the recipe while being able to make alterations when desired, such as;

• Swap out proteins
• Swap out vegetables 
• Add, decrease, or swap carbs
• Possibly uses different sauces

Best Containers For Meal Prep

To meal prep, you’ll obviously need containers. There are a few options, but we recommend glass containers. 

Their primary cons are they’re heavy and can cost more upfront. However, they bring a lot of benefits, such as:

• Microwaveable
• No worries about toxins
• Ultra-easy cleanup

Therefore, if you will make this a consistent habit, go with glass. And be sure to get a few different sizes.

The Best Meal Prep Food Ideas

There are two things to consider;

1. Type of food 
2. Quality

All types of food can work. However, we really like using sheet pan recipes, one-pot recipes, and slow cooker recipes. This is simply because their prep takes less time, as you just throw everything together and cook.

Concerning the quality, there are a few guidelines to follow;

1. Concentrate on whole foods. Whole foods are nutrient-dense, allowing you to eat more while getting all your vitamins and minerals. Check out our article on the 80/20 diet.
2. Use high-protein foods to eat at least 1.6 grams of protein per kilogram of body weight. This will increase satiety, mitigate muscle loss, and increase calories burned by digestion. However, we think 2.0 grams + would deliver even better results.¹
3. Eat high-fiber foods. High-fiber foods are another highly satiating food.²
4. Eat plenty of leafy greens and low-calorie vegetables; we say eat as much as you can. These foods are very low in calories, especially compared to their volume. This means you can eat a lot of food!

How Long Can Food Be Stored For Meal Prep?

The length of time for different foods can vary. In general, we recommend eating food within 4 days if you just refrigerate it.

Now, you can also choose to freeze food. However, this generally applies to uncooked food and only to buying in bulk.

Top Meal Prep Recipes For Weight Loss

Here are some of our favorite meal prep recipes! Keep in mind that calories are approximate. Always check your food sources to ensure you’re on track.

Baked Beans with Ground Beef

• Calories: 346
• Fat: 10g
• Carbs: 41g
• Protein: 23g

One reason we love meal prep ideas like chili, or this baked beans and beef recipe, is that they tend to reheat really well. Part of successful meal prep is having recipes that reheat well, so this is a winner. Besides, it’s full of protein and goodness. 

One change you could make is to add chicken chunks to increase the protein. 

Ingredients (6 servings)

• 1 tablespoon extra-virgin olive oil
• 1 medium onion, chopped
• 1 pound lean ground beef
• 2 (15oz) cans of no-salt-added navy beans, rinsed
• 1 cup water
• ¾ cup ketchup
• ¼ cup molasses
• 1 teaspoon Dijon mustard
• ½ teaspoon garlic powder
• ¼ teaspoon salt
• ¼ cup chopped fresh chives (for garnish)

Directions

• Heat oil in a large saucepan over medium-high heat.
• Add onion and ground beef; cook, stirring and crumbling beef with a wooden spoon, until the onion has softened and the beef is no longer pink (about 5 minutes).
• Add beans, water, ketchup, molasses, mustard, garlic powder, and salt; bring to a simmer.
• Reduce heat to medium and cook, stirring, until the mixture is bubbling and slightly thickened (about 5 to 8 minutes).
• Garnish with chives, if desired.

High-Protein Chili

• Calories: 526cal 
• Protein: 43g
• Fat: 22g
• Carbs: 41g

Sticking on the “easy reheat” theme, here’s another recipe for high-protein chili. You can eat as is or serve over a carb of your choice.

Ingredients (6 servings)

• 2 lbs. 93% lean ground beef* (or meatless crumbles)
• 1 tbsp. Worcestershire sauce (optional)
• 1 cup onion, chopped
• 4 tsp. (4 cloves) garlic, minced
• 2 cups bell pepper, chopped
• 1 medium jalapeño, chopped (optional)
• 2 stalks celery, chopped (optional)
• 28 oz. can no salt added crushed tomatoes (do not drain)
• 15 oz. can kidney beans, drained and rinsed
• 15 oz. can black beans, drained and rinsed
• 1 cup water or beer
• 3-4 tbsp. Chili powder (to taste)
• 2 tsp. ground cumin
• 1 tsp. Kosher salt (optional)
• 1/2 tsp. Sugar-free sweetener or sugar* (optional)
• 1/4-1/2 tsp. cayenne pepper (optional)

Directions

• Heat olive oil in a pot over medium heat.
• Add ground beef and brown, breaking it up with a spatula until cooked through and in small, even crumbles.
• Remove the beef from the pot and set aside.
• Add onion, bell pepper, and jalapeños to the pot. Cook for 3-5 minutes, stirring occasionally to prevent burning.
• Add garlic and stir, cooking for about 1 minute until fragrant.
• Stir in tomato paste and cook for 1-2 minutes, stirring frequently.
• Return the cooked beef to the pot, then add tomatoes, broth, and spices. Stir and cover.
• Keep the heat on medium until the chili begins to bubble, then reduce to low. Cook covered for at least 45 minutes, stirring occasionally.
• Add beans and corn. Stir, cover, and cook for another 15-20 minutes or until beans are heated through and at the desired texture.

Teriyaki Chicken

• Cals: 653
• Protein: 51
• Carbs: 68
• Fat: 20

A simple, easy-to-prep chicken meal prep recipe.

Note: the recipe delivers 4 servings, but you can easily make 8 if you need lower calories.

Ingredients (4 servings)

Teriyaki Chicken:

• 2 tbsp olive oil
• 2 lbs chicken thighs, skinless, boneless (cut into 1-inch cubes)

Teriyaki Sauce:

• 1/2 cup soy sauce, low-sodium
• 2 tbsp rice vinegar
• 1 tbsp ginger, minced
• 4 cloves garlic, minced
• 2 tbsp brown sugar
• 4 tbsp honey
• 1 tsp sesame oil
• 1/2 cup water
• 4 tsp cornstarch

Garnish:

• Sesame seeds
• Green onions

Broccoli and Rice:

• 1 cup white rice
• 1.5 cup water
• Salt and black pepper, to taste
• 2 small heads of broccoli

Directions

Teriyaki Chicken:

• Heat olive oil in a frying pan over medium-high heat.
• Add chicken thighs and cook on both sides until cooked through (about 10 minutes).
• In a bowl, combine all teriyaki sauce ingredients.
• Pour the sauce over the chicken and cook until it thickens, stirring to coat the chicken (about 5-6 minutes).
• Sprinkle with sesame seeds and green onions.

Broccoli and Rice:

• Cook the rice according to package instructions.
• Fluff the cooked rice.
• Bring a pot of water to a boil and add a pinch of salt.
• Wash and cut the broccoli into florets, slicing them for faster cooking.
• Add broccoli florets to the boiling water and cook until tender (3-4 minutes).
• Remove and drain the broccoli before serving.

One Pan Balsamic Chicken

• Calories: 385 cals
• Protein: 29g
• Fat: 19g
• Carb: 26g

This low-calorie meal prep delivers high-protein mixed with a plethora of vitamins and minerals with all the vegetables.

This recipe requires that you marinate the chicken before you cook it, but this doesn’t take much time.

Ingredients

• 1/3 cup balsamic vinegar
• 1/3 cup olive oil
• 1 teaspoon garlic powder
• 1 zesty Italian dressing - dry packet
• 1.5 pounds of chicken tenders
• 1 head broccoli
• 1 head cauliflower
• 6 to 8 baby potatoes - sliced in half
• 1 cup baby carrots
• 1/2 pint cherry tomatoes
• 1 teaspoon Italian seasoning
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste

Directions

• Preheat oven to 400°F (200°C).
• Spray a large baking tray with nonstick spray and set aside.
• Whisk together balsamic vinegar, garlic powder, and zesty Italian dressing dry packet.
• Place 2/3 cup of the balsamic mixture in a large bag.
• Add chicken tenders to the bag and coat.
• Place in the refrigerator to marinate for at least 30 minutes, up to 6 hours.
• Chop broccoli and cauliflower into small pieces.
• In a bowl, toss broccoli, cauliflower, potatoes, and carrots with Italian seasoning, olive oil, garlic powder, seasoned salt, and pepper to taste.
• Place vegetables on the prepared baking tray.
• Roast vegetables for 10-15 minutes.
• Remove baking tray from the oven and flip the vegetables.
• Section the vegetables to the sides of the tray.
• Place the marinated chicken tenders in the center of the tray.
• Discard the marinade from the chicken.
• Brush the remaining 1/3 cup of balsamic mixture over the chicken.
• Add the cherry tomatoes to the tray.
• Return the baking tray to the oven and cook for another 7-15 minutes, depending on the size of the chicken.
• Monitor the chicken to avoid overcooking.

Sheet Pan Beef Kebabs

• Calories: 486
• Protein: 40g
• Fat: 34g
• Carbs: 6g

We love this recipe as it’s so simple. It includes 6 primary foods and then a marinade; that’s it. Keep in mind you can easily swap out marinades if you wanted to but this is delicious as is. 

This recipe is perfect for a low-carb follower.

If you eat carbs, you could divide this into 5 servings and add some rice or quinoa to manage calories.

Ingredients (4 servings)

• 1 1/2 pounds beef sirloin, cut into 1-inch cubes
• 1 red onion, chopped
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 4 ounces mushrooms
• 1 large zucchini, sliced

Marinade (optional)

• 3/4 cup coconut aminos or low-sodium soy sauce
• 1/2 cup oil
• 2 tablespoons balsamic or red wine vinegar
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon pepper

Directions

• Preheat oven to 400°F (200°C).
• In a large bowl, mix together all marinade ingredients.
• Add beef and vegetables to the marinade.
• Cover and marinate in the refrigerator for 1 to 6 hours.
• Spray a large baking sheet with cooking spray.
• Add marinated beef and vegetables to the baking sheet in a single layer.
• Discard remaining marinade.
• Bake for 25-30 minutes at 400°F (200°C).

Sheet Pan Roasted Chicken, Sweet Potatoes, & Broccoli 

• Calories: 478cal
• Protein: 53g
• Fat: 14g
• Carbohydrates: 35g

As we mentioned, one of the key principles we look for when choosing a meal prep recipe is simplicity. This chicken sheet pan recipe delivers this and requires minimal time to make multiple meals. In addition, we love sweet potatoes as they are a natural treat that can make any meal delicious.

Ingredients (4 servings)

• 4 medium chicken breasts, pounded thin
• 2 tablespoons Cajun seasoning (or taco seasoning)
• 2-3 cloves garlic, minced
• 1 tablespoon lemon juice (or lime juice)
• 4 cups sweet potatoes, diced
• 4 cups broccoli florets
• 2 tablespoons olive oil
• Salt, to taste
• Pepper, to taste

Directions

• Preheat oven to 425°F (220°C).
• Line a baking sheet with foil or parchment paper.
• Place diced sweet potatoes on the baking sheet.
• Drizzle sweet potatoes with a light layer of olive oil, salt, and pepper.
• Bake sweet potatoes for 15 minutes.
• While sweet potatoes are baking, combine chicken, Cajun seasoning, garlic, olive oil, and lemon juice in a large mixing bowl.
• Mix until chicken is fully coated with spices.
• Remove sweet potatoes from the oven.
• Add chicken and broccoli florets to the same baking sheet (or split into two pans if necessary).
• Drizzle broccoli with a light layer of olive oil, salt, and pepper.
• Return the baking sheet to the oven and bake for another 15 minutes, or until chicken is cooked through.
• Optional: Turn on the broiler to high and broil for 2-3 minutes, or until chicken is golden.

Hawaiian Chicken Sheet Pan Meal

• Calories: 289cal
• Protein: 42g
• Fat: 3g
• Carbohydrates: 26g

This sheet pan meal is a low-calorie, high-protein meal. It’s easy to make and adds some sweetness to your meal plan through the use of pineapple! We love this light recipe when we want something tasty and easy on the calories.

If you want to increase the fat intake, try adding some almonds!

Note: This recipe is without rice. 

Ingredients (4 servings)

• 1-1.5 lbs chicken breast or boneless, skinless chicken thighs, cubed
• 1 red bell pepper, diced
• 1 orange bell pepper, diced
• ½ red onion, cut into chunks
• 1 cup pineapple chunks
• ½ cup Primal Kitchen Foods Hawaiian BBQ Sauce (+ more for drizzling)
• 1 tbsp avocado oil
• ¼ tsp salt
• Juice of 1 lime
• Cilantro and white sesame seeds (for garnish)

Directions

• Preheat oven to 350°F (175°C).
• Prepare a baking sheet by lining with parchment paper and spraying with avocado oil spray.
• Season chicken with salt and avocado oil, then place in a mixing bowl.
• Add diced bell peppers, red onion, and Hawaiian BBQ sauce to the chicken.
• Use hands to thoroughly coat the chicken and vegetables.
• Bake in the preheated oven for 20 minutes.
• Remove the baking sheet and add pineapple chunks.
• Return to the oven for 10-20 more minutes, or until chicken reaches an internal temperature of 165°F (74°C).
• Remove the baking sheet from the oven and squeeze lime juice over the contents.
• Garnish with cilantro and sesame seeds.
• Serve with cauliflower rice (for low-carb, paleo, Whole30) or white rice (for gluten-free).

Cheesy Ground Beef & Cauliflower Casserole

• Calories: 351
• Protein: 26g
• Fat: 23g
• Carbs: 11g

Cheese has gotten a bad rap, and many people automatically associate it with “unhealthy.” When eaten in moderation, it’s not! It can actually be used to make an extra delicious meal!

Ingredients: (6 servings)

• 1 tablespoon extra-virgin olive oil
• ½ cup chopped onion
• 1 medium green bell pepper, chopped
• 1 pound lean ground beef
• 3 cups bite-size cauliflower florets
• 3 cloves garlic, minced
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon ground chipotle
• 1 (15oz) can no-salt-added petite-diced tomatoes
• 2 cups shredded extra-sharp Cheddar cheese
• ⅓ cup sliced pickled jalapeños

Instructions:

• Prepare Oven:
  • Position rack in upper third of oven.
  • Preheat broiler to high.
• Sauté Vegetables:
  • Heat 1 tablespoon olive oil in a large broiler-safe skillet over medium heat.
  • Add ½ cup chopped onion and 1 chopped green bell pepper.
  • Cook, stirring, until softened, about 5 minutes.
• Cook Beef and Cauliflower:
  • Add 1 pound ground beef and 3 cups cauliflower florets.
  • Cook, stirring and breaking up the beef, until no longer pink, 5 to 7 minutes.
• Add Spices and Tomatoes:
  • Stir in 3 cloves minced garlic, 2 tablespoons chili powder, 2 teaspoons cumin, 1 teaspoon oregano, ½ teaspoon salt, and ¼ teaspoon chipotle.
  • Cook until fragrant, about 1 minute.
  • Add 15oz diced tomatoes and their juices.
  • Bring to a simmer and cook, stirring occasionally, until liquid is reduced and cauliflower is tender, about 3 minutes more.
  • Remove from heat.
• Add Cheese and Jalapeños:
  • Sprinkle 2 cups shredded Cheddar cheese over the beef mixture.
  • Top with ⅓ cup sliced pickled jalapeños.

Monster Mash

• Calories: 425
• Protein: 35g
• Fat: 23g
• Carbohydrates: 25g

Monster Mash is a classic recipe in the bodybuilding and strength community. It’s a straightforward recipe that delivers a ton of nutrition while being easy to make. This makes a good lunch option as it’s easy to heat.

Ingredients (4 servings)

• 1 lb lean ground beef (90% lean)
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 1 medium sweet potato, peeled and diced
• 1 cup beef bone broth
• 2 tbsp olive oil, divided
• 1 tsp dried oregano
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper (optional)
• 1 tsp sea salt
• 1/2 tsp black pepper
• 2 cups cooked white rice (optional for serving)
• 1/4 cup fresh basil, chopped (for garnish)

Directions

• Heat 1 tbsp olive oil in a large skillet over medium heat.
• Add ground beef and cook, breaking it up, until browned, 5-7 minutes.
• Push the cooked beef to one side of the skillet.
• Add the remaining 1 tbsp olive oil to the empty side of the skillet.
• Add diced sweet potato and cook for 3-4 minutes, stirring occasionally.
• Stir in diced bell pepper and zucchini.
• Cook for another 5 minutes, until vegetables begin to soften.
• Pour in beef bone broth.
• Add oregano, smoked paprika, cayenne (if using), salt, and black pepper.
• Stir to combine.
• Reduce heat to low and simmer for 10-12 minutes, or until sweet potato is tender and liquid has reduced slightly.
• Taste and adjust seasonings as needed.
• Serve over cooked white rice, if desired.
• Garnish with fresh basil.

Chicken Corn Rice Bowls

• Calories: 434
• Protein: 34g
• Fats: 13g
• Carbs: 48g

Rice bowls are a favorite of ours as they’re easy to prep and take with you. This version mixes chicken and corn for a nice flavor to mix things up

Ingredients (4 servings)

• 1 lb chicken breast, skinless and boneless, diced
• 1 tbsp olive oil
• 2 tsp paprika powder
• 2 tsp garlic powder
• 1 tsp ground cumin
• 1 tsp chili powder
• Salt and black pepper, to taste
• 1/4 cup sour cream
• 1 clove garlic, minced
• 1/2 tsp paprika
• 1/2 tsp lime zest, grated
• 2 cups cooked basmati rice
• 1 15 oz can whole kernel corn, drained and rinsed
• 1/4 cup feta cheese, crumbled
• 1/4 cup cilantro, chopped
• 1 lime, cut into wedges

Directions

• Chicken:
  • Place a nonstick skillet over medium-high heat and add olive oil.
  • Add diced chicken to the hot skillet.
  • Season with paprika powder, garlic powder, ground cumin, chili powder, salt, and black pepper.
  • Cook the chicken for 6-8 minutes, flipping occasionally, until fully cooked.
  • Remove from heat.
• Dressing:
  • In a small bowl, mix together sour cream, minced garlic, paprika, and lime zest.
• Assemble Rice Bowls:
  • Divide cooked basmati rice into four bowls.
  • Top each bowl with drained and rinsed corn, cooked chicken, and crumbled feta cheese.
  • Drizzle with the prepared dressing.
  • Garnish with chopped cilantro and lime wedges.
  • Serve warm or cold.

Chicken Meatballs

• Calories: 400kcal
• Protein: 30g
• Fat: 24g
• Carbohydrates: 21g

These chicken meatballs are an awesome choice for food prep. This recipe will make 4 servings of 3 meatballs or 12 meatballs in total. This allows you to have more control over altering the protein intake by cutting up the meatballs even smaller. You can choose to eat these as is or with a side of rice or quinoa rice.

Ingredients (4 servings)

• 1 lb ground chicken
• 1/2 cup cheddar cheese, shredded
• 4 cloves garlic, minced
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 cup fresh parsley, chopped
• Salt and black pepper, to taste
• 3 tbsp butter, divided
• 1/2 fresh lemon, juiced
• 1/2 cup chicken stock
• 1 tbsp Sriracha sauce
• 2 medium cauliflower heads, grated into rice
• Chopped parsley
• Lemon slices

Directions

• Cauliflower Rice:
  • Grate cauliflower heads or pulse florets in a food processor to make cauliflower rice.
  • Microwave method: Place cauliflower rice on a large plate, add 1 cup of water, and microwave on high for 5-7 minutes to steam.
  • Alternative steaming method: Steam cauliflower florets, then pulse in a food processor to make rice.
• Chicken Meatballs:
  • In a large bowl, combine ground chicken, cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt, and black pepper.
  • Mix well with your hands.
  • Roll the mixture into 12 meatballs.
  • Heat a large skillet over medium-low heat.
  • Add 2 tbsp of butter to the skillet.
  • Cook the chicken meatballs for 8-10 minutes on all sides until browned and cooked through.
  • Baste the meatballs with the butter juices while cooking.
  • Add the remaining 1 tbsp of butter, lemon juice, chicken stock, and sriracha.
  • Cook for 4-5 minutes, stirring regularly, until some liquid evaporates.

Greek Chicken

• Calories: 659kcal
• Protein: 61g
• Fat: 27g
• Carbohydrates: 42g

Love chicken but want something with a little more zest? Here’s a Greek chicken bowl! 

Note that this recipe delivers 4 servings, but you could easily break this up into 8 meals, bringing the nutrition down to 380 calories and 30g of protein.

Ingredients (4 servings)

Chicken:

• 2 lbs chicken breasts, boneless and skinless, cubed
• 1/4 cup olive oil
• 1/3 cup Greek yogurt
• 1 lemon, freshly squeezed juice
• 1 tbsp red wine vinegar
• 8 cloves garlic, minced
• 1 tbsp dried oregano
• Salt and black pepper, to taste

Salad:

• 2 English cucumbers, cubed
• 1 lb cherry tomatoes, halved
• 1 red onion, sliced
• 1/2 lemon, freshly squeezed juice
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 2 garlic cloves, minced
• 1/2 tsp dried oregano

Tzatziki Sauce:

• ½ cup Greek yogurt
• ½ English cucumber, diced
• 2 cloves garlic, minced
• 1 tbsp fresh dill, chopped
• 1 tsp lemon juice
• 1 tsp fresh mint, chopped
• Salt and black pepper, to taste

Rice:

• 2 cups basmati rice, cooked

Directions

• Marinate Chicken:
  • In a large bowl, combine cubed chicken with olive oil, Greek yogurt, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper.
  • Mix thoroughly to coat the chicken.
  • Marinate in the refrigerator for at least 20 minutes, up to 12 hours.
• Prepare Salad:
  • While chicken marinates, combine all salad ingredients in a large bowl.
  • Mix well.
• Prepare Tzatziki Sauce:
  • In a separate bowl, combine all tzatziki sauce ingredients.
  • Mix well.
• Cook Chicken:
  • Drain excess marinade from the chicken.
  • Heat a skillet with olive oil.
  • Add the chicken cubes and cook for 7-9 minutes, removing excess liquid as it cooks.
  • Remove from heat.
• Assemble Bowls:
  • Divide cooked basmati rice into four containers.
  • Add the prepared salad, cooked chicken, and tzatziki sauce to each bowl.

Creamy Chicken & Mushrooms

• Calories: 325
• Protein: 29g
• Fat: 20g
• Carbs: 4g

This is one of our favorite meal prep recipes as it’s only 5 ingredients and has extremely easy prep. You can whip up four meals in no time!

Ingredients (4 servings)

• 4 (4- to 5-ounce) chicken cutlets (see Tips)
• 4 cups mixed mushrooms, sliced if large
• ½ cup dry white wine
• ½ cup heavy cream
• 2 tablespoons finely chopped fresh parsley

Directions

• Sprinkle chicken with 1/4 teaspoon each of kosher salt and pepper.
• Heat 1 tablespoon canola oil in a large skillet over medium heat.
• Cook the chicken, turning once, until browned and just cooked through (7 to 10 minutes total). Transfer to a plate.
• Add 1 tablespoon oil and mushrooms to the pan; cook, stirring occasionally, until the liquid has evaporated (about 4 minutes).
• Increase heat to high, add wine, and cook until it has mostly evaporated (about 4 minutes).
• Reduce heat to medium, stir in cream, any accumulated juice from the chicken, and 1/4 teaspoon each of salt and pepper.
• Return the chicken to the pan and turn to coat with the sauce.
• Serve the chicken topped with the sauce and sprinkled with parsley.

Nutrition Info For Basic Foods

Keep in mind that these recipes are simply ideas. You can add ingredients or swap out ingredients if wanted.

For example, an easy way to increase calories while keeping calories low is by putting in some chicken breast chunks. Or, maybe you want to switch carbs.

Whatever the reason, we’re going to list the nutrition info of some primary foods you can refer to.

Protein

• Chicken Breast: Skinless (100g) - Calories: 110kcal | Fat: 1.24g | Carbs: 0.0g | Protein: 23.09g
• Chicken Breast: (100 g) - Calories: 195kcal | Fat: 7.72g | Carbs: 0g | Protein: 29.55g
• Chicken Thigh: (small) Calories: 135kcal | Fat: 8.45g | Carbs: 0g | Protein: 13.67g
• Salmon: boneless(1 oz) - Calories: 41kcal | Fat: 1.68g | Carbs: 0.00g | Protein: 6.13g
• 90/10 Ground Beef: (1oz) - Calories: 49kcal | Fat: 2.80g | Carbs: 0.00g | Protein: 5.60g
• 80/20 Ground Beef: (1 oz) - Calories: 71kcal | Fat: 5.60g | Carbs: 0.00g | Protein: 4.81g
• Ground Pork: (Per 100 g) - Calories: 263kcal | Fat: 21.19g | Carbs: 0.0g | Protein: 16.88g

Dairy & Eggs

• Eggs: Per 1 large - Calories: 74kcal | Fat: 4.97g | Carbs: 0.38g | Protein: 6.29g
• Cheddar Cheese: ​​Per 1 slice - Calories: 113kcal | Fat: 9.28g | Carbs: 0.36g | Protein: 6.97g
• Mozzarella Cheese: Per 1 slice - Calories: 86kcal | Fat: 5.68g | Carbs: 1.09g | Protein: 7.36g
• Milk (Whole): Per 1 cup - Calories: 146kcal | Fat: 7.93g | Carbs: 11.03g | Protein: 7.86g

Vegetables

• Onion: Per 100 g - Calories: 42kcal | Fat: 0.08g | Carbs: 10.11g | Protein: 0.92g
• Green Pepper: Per 100 g - Calories: 20kcal | Fat: 0.17g | Carbs: 4.64g | Protein: 0.86g
• Mushroom:  Per 1 cup - Calories: 15kcal | Fat: 0.24g | Carbs: 2.30g | Protein: 2.16g
• Carrot: Per 1 medium - Calories: 25kcal | Fat: 0.15g | Carbs: 5.84g | Protein: 0.57g
• Cabbage: Per 100 g - Calories: 24kcal | Fat: 0.12g | Carbs: 5.58g | Protein: 1.44g
• Tomato: Per 100 g - Calories: 18kcal | Fat: 0.2g | Carbs: 3.92g | Protein: 0.88g
• Lettuce: Per 1 cup of shredded or chopped - Calories: 8kcal | Fat: 0.08g | Carbs: 1.63g | Protein: 0.50g

Carbs

• Roasted Potato (medium) - Calories: 203kcal | Fat: 9.52g | Carbs: 27.28g | Protein: 3.16g
• White Rice: Per 1 cup of cooked - Calories: 204kcal | Fat: 0.44g | Carbs: 44.08g | Protein: 4.20
• Brown Rice: Per 1 cup of cooked - Calories: 215kcal | Fat: 1.74g | Carbs: 44.42g | Protein: 4.99g
• Couscous: Per 1 cup of cooked - Calories: 180kcal | Fat: 0.26g | Carbs: 37.44g | Protein: 6.11g
• Sweet Potato: Per 100 g - Calories: 86kcal | Fat: 0.05g | Carbs: 20.12g | Protein: 1.57g
• Quinoa: Per 1 cup of cooked - Calories: 229kcal | Fat: 3.55g | Carbs: 42.17g | Protein: 8.01g

Fat Loss Meal Prep For A Healthy Life

This article has given you 13 meal prep ideas you can make easily to support your healthy lifestyle….but don’t stop there! Once you learn a few easy recipes, you can build off it by changing some variables or simply learning brand new recipes. There are a ton of awesome meal prep ideas, so spend some time learning and taking back control of your health!

*We received many of these recipes from https://www.allrecipes.com/ and https://www.eatingwell.com/

References 

1. Pesta, D.H., Samuel, V.T. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond) 11, 53 (2014). https://doi.org/10.1186/1743-7075-11-53
2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116. https://pmc.ncbi.nlm.nih.gov/articles/PMC7589116/