Meal Prep Recipes To Help You Lose Weight

In this section, you’ll find an array of healthy meal prep ideas that bolster weight loss while keeping flavor and convenience at the forefront. 

Each recipe is crafted to help manage your calorie intake and nutrient balance without sacrificing taste.

Peanut Butter Protein Overnight Oats

Ingredients:

• ½ cup rolled oats

• ½ cup almond milk

• ¼ cup Greek yogurt

• 1 tbsp peanut butter

• 1 tsp honey (optional)

• fresh berries for topping

• cinnamon (optional)

Peanut Butter Protein Overnight Oats are packed with fiber and protein, making it the perfect solution for busy mornings. 

Start by combining the oats, almond milk, Greek yogurt, and peanut butter in a jar. Stir the mixture thoroughly, then cover and refrigerate it overnight. In the morning, add fresh berries on top and enjoy. You can eat it cold or warmed up—the choice is yours.

A Registered Dietitian expert in weight loss will tell you that the slow-digesting carbs in the oats will keep you feeling full for longer. Meanwhile, the protein (about 6g per cup of oats) provides sustained energy throughout the day.

Furthermore, a gut health dietitian will assert that the fresh berries and added cinnamon elevate the flavor while keeping these overnight oats low-calorie as well as high in nutrients and antioxidants.

Ready to start your meal prep journey? Reach out to a licensed 'dietitian near me for weight loss' here at Berry Street Today!

Southwest Egg Muffins

Ingredients:

• 6 large eggs

• ½ cup diced bell peppers

• ¼ cup diced onions

• ¼ cup shredded cheddar cheese

• salt and pepper to taste

Loaded with flavor and easy to make, a dietitian specializing in diabetes will tell you that these Southwest Egg Muffins are an ideal meal prep choice.

Preheat the oven to 350°F (175°C). In a bowl, whisk together the eggs, bell peppers, onions, salt, and pepper. Pour the mixture into greased muffin tins, filling each cup halfway. 

Sprinkle cheese on top and bake for 20-25 minutes, or until the muffins are set. Then sit back and savor a satisfying breakfast infused with protein and dietary fats. 

Our research indicates that this dish balances your blood sugar levels, making this one of the best meals to prep for weight loss.

Apple Cinnamon Chia Pudding

Ingredients:

• ¼ cup chia seeds

• 1 cup almond milk

• ¼ cup diced apple

• ½ tsp cinnamon

• 1 tsp honey or maple syrup

Apple Cinnamon Chia Pudding makes a fantastic breakfast or snack. 

Chia seeds are loaded with fiber and omega-3 fatty acids, which help keep you full and support a healthy metabolism. Moreover, a heart health dietitian will tell you that they also encourage cardiovascular well-being by reducing high blood pressure and cholesterol.

In a bowl, mix the chia seeds, almond milk, cinnamon, and sweetener altogether. Stir the mixture thoroughly, then cover and refrigerate for at least 2 hours or overnight. When you’re ready to eat, top your pudding with diced apple for added sweetness.

After putting it to the test, we found that this pudding holds up well in the fridge between 5-7 days.

Tuna And White Bean Salad

Ingredients:

• 1 can drained tuna 

• ½ cup canned and rinsed white beans 

• ¼ cup chopped cucumber

• ¼ cup halved cherry tomatoes 

• 1 tbsp olive oil

• salt and pepper to taste

This Tuna and White Bean Salad brings together high-protein tuna, fiber-rich white beans (approximately 11 grams for every cup), and fresh greens that’s low in calories but high in nutrients.. 

In a bowl, combine the tuna, white beans, cucumber, and tomatoes. Drizzle with olive oil, then season with salt and pepper. Finally, toss everything together and relish a meal that’s as delicious as it’s easy to prepare. 

Parmesan Kale Salad

Ingredients:

• 2 cups chopped kale

• ¼ cup grated Parmesan cheese

• 1 tbsp olive oil

• juice of 1 lemon

• salt and pepper

Parmesan Kale Salad is a simple yet hearty choice that’s rich in vitamins and minerals. 

Massage the kale with olive oil and lemon juice until it becomes softened. Add the parmesan cheese, then season with salt and pepper. Toss everything together thoroughly and enjoy.

Through our practical knowledge, we discovered that massaging the kale with olive oil makes it softer and easier to digest, enhancing both taste and texture. 

Kale is a powerful source of antioxidants, while the addition of parmesan provides a satisfying savory element without adding too many calories, according to a GLP-1 dietitian.

This is one of many ideal budget meal prep ideas in our arsenal as kale is cost-effective and nutritious.

Need more meal prep inspiration to shed a few pounds? Contact a dietitian for weight loss at Berry Street for personalized guidance now!

Miso Cup Soup

Ingredients:

• 1 tbsp miso paste

• 1 cup hot water

• ¼ cup cubed tofu 

• 1 tbsp sliced green onions

• 1 tbsp seaweed flakes

Miso Cup Soup is a light yet satisfying meal option for any time of day. The Miso paste provides a rich umami flavor, while the tofu and seaweed add protein and minerals. 

Begin with dissolving the miso paste in hot water in a cup. Next, add the tofu, green onions, and seaweed flakes. Stir the mixture well together and enjoy your soup nice and warm.

Overall, this classic Miso soup is a practical choice for those looking to manage their calorie and carb intake with easy and healthy meal prep idea.

Turmeric-Roasted Cauliflower

Ingredients:

• 1 small cauliflower cut into florets

• 1 tsp turmeric

• 1 tbsp olive oil

• salt and pepper

Roasted cauliflower seasoned with turmeric is a delicious side dish that pairs well with various main dishes and encourages immune health. 

Preheat the oven to 400°F (200°C). Toss the cauliflower florets with turmeric, olive oil, salt, and pepper until evenly coated. Spread the cauliflower on a baking sheet and roast for 20-25 minutes, or until golden and tender.

Our findings show that roasting the cauliflower brings out a natural sweetness, making it a flavorful, nutrient-loaded choice. Additionally, consuming cauliflower reduces inflammation, supporting your longevity.

Moreover, a healthy aging dietitian from our team will tell you that turmeric is commonly known for promoting wellness, including support weight management and overall well being.

Green Veggie Bowl With Chicken And Lemon-Tahini Dressing

Ingredients:

• 1 cup mixed leafy greens

• ½ cup sliced bell peppers

• 1 grilled and sliced chicken breast 

• 1 tbsp tahini

• juice of ½ lemon

• salt and pepper to taste

This Green Veggie Bowl with Chicken is loaded with leafy greens and grilled chicken for a balanced meal. 

Arrange the leafy greens, sliced bell peppers, and grilled chicken in a bowl. In a separate small bowl, mix the tahini and lemon juice until smooth, and season with salt and pepper to taste.

Be sure to drizzle the lemon-tahini dressing over the veggie and chicken bowl for added flavor and dietary fats just before serving.

By combining high-protein foods with leafy greens, you can encourage muscle retention and weight management. 

A dietitian who specializes in mental health will tell you that regularly consuming leafy greens also promotes brain health and mental well being. It does this by increasing serotonin levels to regulate your mood and give you more energy.

Vegan Lettuce Wraps

Ingredients:

• 1 cup mashed chickpeas 

• ¼ cup diced veggies (carrots, bell peppers, cucumber)

• 2 tbsp tahini or hummus

• 4 large lettuce leaves

For a light, plant-based meal, try these delectable Vegan Lettuce Wraps. 

Take a bowl and combine the mashed chickpeas, diced veggies, and tahini or hummus until they’re well mixed. From there, you’ll spoon the chickpea mixture onto the lettuce leaves. 

Fold or roll up each lettuce leaf tightly (which makes storage of leftovers for later easier) to create wraps, and serve them immediately.

These vegan-friendly lettuce wraps are easy to assemble and highly customizable. This makes them a great choice for anyone looking for beginner meal prep options. 

Through our trial and error, we discovered that adding a sprinkle of herbs to your wraps elevates the flavor without adding extra calories.

Air Fryer Pizza

Ingredients:

• 1 whole-wheat pita

• 2 tbsp marinara sauce

• ¼ cup shredded low-fat cheese

• toppings of your choice (e.g., sliced veggies or diced turkey)

This air fryer pizza gives you a lower fat twist on a classic favorite. Using whole-wheat pita, marinara sauce, and a sprinkle of low-fat cheese, it’s easy to assemble and quick to cook in an air fryer. 

Spread marinara sauce over the pita, then sprinkle with cheese and your chosen toppings. Place the pita pizza in an air fryer set to 375°F (190°C) and cook it for 5-7 minutes, or until the crust is crispy and the cheese is melted. 

Finally, slice and enjoy it nice and hot—just like a traditional pizza.

Air frying gives the pizza a perfect crispy texture without the excess calories from traditional frying methods.

Teriyaki Salmon

Ingredients:

• 1 salmon filet

• 2 tbsp soy sauce

• 1 tbsp honey or maple syrup

• 1 tsp grated ginger

This teriyaki salmon made in an air-fryer is a protein-packed meal that’s rich in omega-3 fatty acids.

Start by marinating the salmon in a mixture of soy sauce, honey, and grated ginger for roughly 10 minutes. 

Next, place the marinated salmon on a sheet pan and bake at 400°F (200°C) for 12-15 minutes, or until the salmon is cooked through. 

Lastly, serve the salmon warm with your favorite vegetables or rice.

Dietary fats in the salmon help with satiety, making this delicious dish with minimal calories an excellent addition to any meal plan for weight loss. 

Conclusion

In this guide, we uncovered a variety of mouthwatering meal prep ideas for weight loss, including high-protein breakfast options like Peanut Butter Protein Overnight Oats and filling salads like Parmesan Kale Salad. 

At Berry Street, we connect you with a personal dietitian online, offering 100% insurance-covered visits to help you stay on track with your health objectives.

Ready to take the next step in your wellness journey? Reach out today to find a dietitian near me and make your lifestyle goals a reality!