Meal prepping is a fantastic way to stay on track with your weight loss goals while enjoying delicious, nutritious meals. By setting aside time to prepare your meals for the week, you can save time, reduce stress, and make healthier choices. Here are three diverse and practical examples of healthy meal prep recipes that are perfect for weight loss.
This refreshing salad is packed with protein and fiber, making it a filling option for lunch or dinner. Quinoa is a great base because it’s gluten-free and rich in essential amino acids. This salad can be made in advance and stored in the fridge, making it a perfect meal prep dish.
To prepare, cook 1 cup of quinoa according to package instructions. In a large bowl, mix the cooked quinoa with 1 can of rinsed black beans, 1 cup of diced bell peppers, 1 cup of corn, and a handful of chopped cilantro. For the dressing, whisk together the juice of 2 limes, 2 tablespoons of olive oil, and a pinch of salt and pepper. Pour the dressing over the salad and toss to combine. Divide into containers for the week.
Note: You can add diced avocado for healthy fats or swap black beans for kidney beans for a different flavor. This salad stays fresh for up to 4 days in the fridge!
This meal is perfect for those busy weeknights. Baked lemon herb chicken is not only easy to prepare but also packed with lean protein, while the veggies add vitamins and minerals. You can roast everything together on a sheet pan for a simple, one-dish meal.
Preheat your oven to 400°F (200°C). Place 4 chicken breasts in a bowl and marinate them with the juice of 1 lemon, 2 tablespoons of olive oil, 2 teaspoons of dried oregano, salt, and pepper. On a baking sheet, spread out your choice of chopped vegetables (like broccoli, bell peppers, and carrots). Lay the marinated chicken on top of the veggies and bake for 25-30 minutes, or until the chicken is cooked through. Portion into containers for lunch or dinner throughout the week.
Variation: Feel free to switch up the herbs and veggies based on what you have on hand. This meal is good for up to 4 days in the fridge and can also be frozen for longer storage.
Overnight oats are a quick and easy breakfast option that ensures you start your day with energy. They are customizable, filling, and perfect for busy mornings. Preparing them the night before helps you grab a nutritious meal on the go!
In a mason jar or container, combine 1/2 cup of rolled oats, 1/2 cup of unsweetened almond milk, and 1 tablespoon of chia seeds. Add a drizzle of honey or maple syrup for sweetness if desired. Top with 1/2 cup of mixed berries (frozen or fresh) and a sprinkle of cinnamon. Seal the jar and refrigerate overnight. In the morning, your oats will be ready to enjoy!
Note: You can switch out the fruits or add a dollop of Greek yogurt for extra protein. Overnight oats last for 3-5 days in the fridge, making them a great option for meal prepping breakfasts.