31 Meal Prep Ideas for Weight Loss

If you’re on a weight loss journey, planning healthy meals is a great way to keep yourself on track. Being healthier doesn’t mean eating like a rabbit all the time with these meal prep ideas for weight loss!

There are many healthy meal prep recipes out there that will help you prepare delicious meals for the week ahead. Come along with me and explore thirty-one healthy recipes for your weight loss meal prep this week.

1. Low-Carb Mexican Meal Prep

Source: allnutritious.com

Per Serving:

• Calories: 406

• Fats: 17g

• Protein: 48g

• Carbs: 17g

• Fiber: 8g

• Sugar: 6.2g

First off, the blocks is a low-carb Mexican meal prep bowl. The shredded chicken and flavorful quinoa are a great midday pick-me-up.

Best of all, this meal is super high in protein and low in fat. The avocado in the dish is the source of those healthy fats, making this a well-rounded dish for your weight loss goals.

2. Teriyaki Chickpea Rice Bowl

Source: runningonrealfood.com

Per Serving:

• Calories: 532

• Fats: 16g

• Protein: 17g

• Carbs: 83g

• Fiber: 10g

• Sugar: 25g

Time is of the essence when you’re sacrificing part of your Sunday to meal prep healthy food! This vegan teriyaki chickpea rice bowl comes together in thirty minutes or less.

It also tastes fantastic and has plenty of healthy carbs and whole grains for a midday energy boost.

3. Chicken Burrito Bowls

Source: allnutritious.com

Per Serving:

• Calories: 520

• Fats: 13g

• Protein: 37g

• Carbs: 64g

• Fiber: 9.5g

• Sugar: 4.2g

Next up is another one of my recipes. Do you know all those Pinterest photos with the beautifully layered burrito bowls?

These chicken burrito bowls are packed with lean protein, brown rice, and taste delicious. Best of all, they’re super easy to make in bulk, so your lunches will be sorted for the entire week.

4. Sweet Potato Casserole with Black Beans and Buckwheat

Source: happykitchen.rocks

Per Serving:

• Calories: 328

• Fats: 6g

• Protein: 11g

• Carbs: 58g

• Fiber: 9g

• Sugar: 9g

In the race to prepare all your healthy lunches for a week, nothing takes the pressure off weekly meal prep quite like a casserole.

Not to mention, it tastes fantastic! With all the kale and sweet potato you can manage, this will be a great treat at lunchtime your taste buds will love.

5. Lemon Chicken with Veggies Meal Prep

Source: allnutritious.com

Per Serving:

• Calories: 500

• Fats: 23g

• Protein: 40g

• Carbs: 35g

• Fiber: 7.3g

• Sugar: 11g

Are you missing some sweetness in your life? Enjoy the natural sweetness of my lemon chicken with vegetables.

This meal planning recipe is super simple yet so tasty for healthy eating, relying on the natural tastiness of the baked vegetables.

Because there’s no added sugar, these meal prep lunches delivers high-quality carbs and protein to keep you going.

6. Fish Meal Prep

Source: ihatemealprep.com

Per Serving:

• Calories: 380

• Fats: 11.8g

• Protein: 30.4g

• Carbs: 35.5g

• Fiber: 4.4g

• Sugar: 3g

Fish is a fantastic protein to reach for on your weight loss journey. It’s packed with healthy vitamins and minerals and low in fat.

That’s why this fish meal prep recipe is so great! Each lunch contains a fillet of tasty fish. Pair that with a side of vegetables and some tasty quinoa.

Enjoy more fresh fish dishes with these pescatarian meal prep recipes!

7. Salmon Meal Prep with Veggies

Source: allnutritious.com

Per Serving:

• Calories: 806

• Fats: 45g

• Protein: 54g

• Carbs: 53g

• Fiber: 13g

• Sugar: 16g

The rich fillets of salmon are easy to prepare and taste delicious.

With plenty of roast vegetables and a tasty dressing to match, you’ll love the salad as much as (if not more than) the fish at meal times.

You’ll also love this salmon sheet pan dinner!

8. Shrimp Egg Roll in a Bowl

Source: dinner-mom.com

Per Serving:

• Calories: 261

• Fats: 12g

• Protein: 26g

• Carbs: 12g

• Fiber: 4g

• Sugar: 6g

Living a low-carb lifestyle can be tricky. Especially when takeout cravings strike! Don’t give in to them, and enjoy this delicious low carb shrimp egg roll in a bowl instead.

This style will work for whatever egg roll filling tickles your fancy. From chicken to vegetarian, customize the bowl with food items to suit your tastes.

9. Chickpea Salad

Source: allnutritious.com

Per Serving:

• Calories: 790

• Fats: 35g

• Protein: 29g

• Carbs: 97g

• Fiber: 20g

• Sugar: 23g

Chickpeas are every vegan’s dream food. They’re full of protein and taste great. They’re cheap and easy to cook and keep you full for ages.

That’s why this chickpea salad is great. If you’re after a meal that feels light in the moment but will keep you going for the whole day, you’ve found it.

10. Healthy Overnight Oats

Source: summeryule.com

Per Serving:

• Calories: 318

• Fats: 4.2g

• Protein: 24.8g

• Carbs: 47.5g

• Fiber: 6.1g

• Sugar:

Start your day on a good note with these super easy overnight oats. You won’t have to think about the healthy choice before you’ve had a cup of coffee because your past self would already have done it!

These oats are packed with healthy blueberries to add flavor and antioxidants. What’s not to love?

11. Salsa Shredded Chicken Meal Prep

Source: allnutritious.com

Per Serving:

• Calories: 554

• Fats: 16g

• Protein: 62g

• Carbs: 46g

• Fiber: 14g

• Sugar: 21g

Salsa is a great element when you want to flavor a healthy dish. In this case, it keeps the chicken moist and tender. Pair that with roasted vegetables, and you’ve got a well-rounded lunch.

You can serve these on their own, but I recommend including a high-GI carb alongside them to keep you going for the day.

12. Roasted Chickpea Snack Mix

Source: plantbasedwithamy.com

Per Serving:

• Calories: 45

• Fats: 1g

• Protein: 2g

• Carbs: 8g

• Fiber: 1g

• Sugar: 1g

Meal prepping can also look like sorting out your snacks for the week. This roasted chickpea snack mix is great to keep on hand to beat your snack cravings.

It’s full of protein to fill you up. Plus, the mix tastes delicious. Whip up a big batch and store it in an airtight container for an easy snack.

13. Quinoa and Black Bean Salad

Source: ifoodreal.com

Per Serving:

• Calories: 401

• Fats: 16g

• Protein: 9g

• Carbs: 40g

• Fiber: 7g

• Sugar: 3g

Quinoa and black beans are the perfect pair. The high-fiber grain and high-protein bean combine to create a balanced dish full of texture and flavor. In this case, they’re the ideal anchors for a salad.

Little gems of tomato and cilantro help to brighten the flavor. Whip this up in advance and enjoy it for days afterward.

14. Hawaiian Pizza Chicken Meal Prep

Source: mealpreponfleek.com

Per Serving:

• Calories: 428

• Fats: 15g

• Protein: 62g

• Carbs: 10g

• Fiber: 3g

• Sugar: 5g

Hawaiian pizza may be controversial, but this dish sure isn’t. No matter where you come down on pineapple on pizza, you’ll find this chicken dish delicious.

The pineapple helps tenderize the chicken, keeping it moist and delicious. The generous sprinkle of cheese is a welcome treat!

15. Chicken Burrito Bowls

Source: bellyfull.net

Per Serving:

• Calories: 499

• Fats: 17g

• Protein: 40g

• Carbs: 46g

• Fiber: 6g

• Sugar: 4g

Next up is a vibrant burrito bowl packed with as much color as there is flavor. This is a high-protein lunch with so many vegetables, but you’ll forget all that in the face of this bold taste.

This is what weight loss meals should be like. Delicious, and balanced, they happen to be good for you.

Check out more delicious chicken and rice meal prep recipes!

16. Vegan Rice Bowl with Smoky Tempeh

Source: happykitchen.rocks

Per Serving:

• Calories: 388

• Fats: 21g

• Protein: 13g

• Carbs: 41g

• Fiber: 10g

• Sugar: 4g

For our vegan and vegetarian friends on their weight loss journey, this amazing tempeh bowl is to die for! The key is to marinate your tempeh, allowing it to soak up some delicious flavor.

You can customize this bowl however you like. While these flavors are Asian-inspired, feel free to change the toppings to suit other cuisines.

17. Quinoa Hummus Bowl

Source: thesaltandsweet.com

Per Serving:

• Calories: 495

• Fats: 16g

• Protein: 20g

• Carbs: 72g

• Fiber: 16g

• Sugar: 9g

Grazing throughout the day is a great way to keep your metabolism humming. This quinoa and hummus bowl is the ideal weight-loss companion.

Each element will offer a new taste or texture. You can pick it up as you go or enjoy it as a full meal come lunchtime.

18. Vegan Buddha Bowl

Source: happykitchen.rocks

Per Serving:

• Calories: 611

• Fats: 36g

• Protein: 15g

• Carbs: 66g

• Fiber: 15g

• Sugar: 10g

A Buddha bowl celebrates fresh vegetables prepared deliciously, and this one is no different. If you want the bowl to have even more staying power, change out the white rice for some quinoa.

The sauce is the hero of this bowl, helping pull all the different ingredients together.

19. Butternut Squash Buddha Bowls

Source: veggiessavetheday.com

Per Serving:

• Calories: 416

• Fats: 16g

• Protein: 15g

• Carbs: 59g

• Fiber: 13g

• Sugar: 11g

Unique meals are a great way to keep your tastebuds interested as you go on your weight loss journey! This dish is one of a kind, with crisp apples and arugula forming the foundation.

The butternut and quinoa give the bowl staying power, helping keep you fuller for longer.

20. Mexican Rice Bowl

Source: hildaskitchenblog.com

Per Serving:

• Calories: 755

• Fats: 39g

• Protein: 63g

• Carbs: 50g

• Fiber: 11g

• Sugar: 5g

Enjoy a bowl that tastes as good as it looks with this delicious recipe. All the different elements offer something new and exciting to this dish.

Black beans, salsa, avocado, and spiced rice tell a tasty story. This is a bit like a deconstructed burrito. So, if you’re craving a hit of your favorite Mexican takeout, reach for this instead!

21. Chicken Quinoa Bowls

Source: ifoodreal.com

Per Serving:

• Calories: 669

• Fats: 34g

• Protein: 36g

• Carbs: 55g

• Fiber: 16g

• Sugar: 9g

With this chicken and quinoa bowl recipe, protein and fiber are the order of the day. The bright green cilantro dressing makes this bowl sing.

This fantastic meal prep recipe will make you super excited to eat lunch.

22. Buffalo Chicken Rice Bowl

Source: hellofrozenbananas.com

Per Serving:

• Calories: 375

• Fats: 13g

• Protein: 32g

• Carbs: 31g

• Fiber: 1g

• Sugar: 0.3g

Enjoy a classic “cheat day” flavor in a healthy bowl with this tasty buffalo chicken recipe. The vibrant buffalo sauce lets your eyes feast before you even dig in.

If you want to enjoy game day without eating anything unhealthy, this is a great lunch to prepare in advance.

23. Korean Ground Beef and Rice Bowls

Source: ifoodreal.com

Per Serving:

• Calories: 211

• Fats: 7g

• Protein: 19g

• Carbs: 20g

• Fiber: 4g

• Sugar: 15g

Korean-inspired ground beef and tasty vegetables are delightful in this tasty dish. The combo puts this lunch in a league of its own.

Enjoy these bright flavors any time you like. The recipe takes only thirty minutes to create. And the longer it sits in the fridge, the more the flavors mingle.

24. Greek Chicken Meal Prep Bowls

Source: budgetdelicious.com

Per Serving:

• Calories: 307

• Fats: 17g

• Protein: 28g

• Carbs: 12g

• Fiber: 3g

• Sugar: 6g

Chicken breast is the stereotypical weight loss protein. It’s lean and packed with protein, but it can also be bland if not treated right. That’s where this dish comes in.

Cover your chicken breast with a delicious herb mixture to keep your protein as tasty as it is healthy.

Love greek flavors? Make this greek sheet pan chicken dinner!

25. Vegetarian Rice Bowl with Chickpeas

Source: plantbasedwithamy.com

Per Serving:

• Calories: 245

• Fats: 11g

• Protein: 7g

• Carbs: 31g

• Fiber: 5g

• Sugar: 3g

Mediterranean flavors are the order of the day in this fantastic rice bowl. Enjoy fresh vegetables that burst across your tongue and protein-filled chickpeas that keep you going all day long.

If you want this bowl to be even healthier, try using quinoa instead of rice.

26. Pulled Pork Bowls

Source: summeryule.com

Per Serving:

• Calories: 559

• Fats: 34.1g

• Protein: 41.1g

• Carbs: 15.5g

• Fiber:

• Sugar:

Who doesn’t love a bowl of delicious pulled pork? Your crockpot will be your best friend with this recipe. It allows you to make perfect pulled pork without needing to hover over the stove for a whole day.

Just set and forget it in the morning, returning to perfect pork later that evening. It’s great on salads, in tacos, or as part of this tasty summer bowl.

27. Vegan Sorghum Grain Bowl

Source: pipingpotcurry.com

Per Serving:

• Calories: 555

• Fats: 39g

• Protein: 16g

• Carbs: 44g

• Fiber: 16g

• Sugar: 6g

Sorghum grain is underrated, and this bowl is here to change that. It’s full of protein and absorbs flavor like a sponge, so sorghum grain is the perfect base for a grain bowl.

Pair this grain with all your favorite fresh or roasted vegetables for a tasty, easy lunch.

28. Mexican Cauliflower Burrito Bowl

Source: cookeatlivelove.com

Per Serving:

• Calories: 274

• Fats: 12g

• Protein: 12g

• Carbs: 33g

• Fiber: 12g

• Sugar: 12g

There are many burrito bowls worldwide, but this one might take the cake. It’s so bright and delicious, with homemade salsa to crown the dish.

This is the bowl to reach for if you’re craving some Mexican flavors this summer. It’s so simple to make all the elements, and they taste amazing!

29. Noodle Bowl with Veggies

Source: fantabulosity.com

Per Serving:

• Calories: 450

• Fats: 27g

• Protein: 15g

• Carbs: 44g

• Fiber: 3g

• Sugar: 9g

Noodle bowls are one of my favorite meal prep choices. You can easily make a big serving and provide yourself with lunch for days!

There’s no downside to this simple, delicious, and nutritious bowl. If you loved this noodle bowl you must try these pasta meal prep ideas!

30. Green Veggie Bowl

Source: plantbasedonabudget.com

Per Serving:

• Calories: 500

• Fats: 21g

• Protein: 20g

• Carbs: 65g

• Fiber: 16g

• Sugar: 8g

This fantastic green bowl takes ‘eating green’ to a new level. With a delicious nut butter sauce to pull everything together, this bowl will make you feel like a new human. That’s how healthy it is!

All the fresh vegetables are easy to assemble and taste delicious. I call that a win-win!

31. Sweet Potato Quinoa Buddha Bowl

Source: pipingpotcurry.com

Per Serving:

• Calories: 814

• Fats: 40g

• Protein: 25g

• Carbs: 98g

• Fiber: 25g

• Sugar: 11g

Finally, we have a personal favorite:  the sweet potato quinoa Buddha bowl. Sweet potato is the perfect anchor for a tasty Buddha bowl. It’s easy to prepare, with an earthy flavor and plenty of protein.

Top that with a healthy serving of roasted chickpeas and some kale for a healthy, hearty, delicious lunch on the go.

Thanks for reading! Tell me in the comments what your go-to tasty, healthy, filling weight-loss recipes are.