15 Meal Prep For Weight Loss

Are you struggling with heavy weight and looking for healthy and low-calorie meals that support your weight loss journey? You’re in the right spot; today, I’m going to share 15 healthy Meals prep for weight loss that will help you to achieve your weight loss goals. 

Any fitness journey, whether it’s weight loss or muscle building, depends on your exercise and diet. So, if you’re strictly following a calorie and low-carb diet, you will achieve your goal sooner. 

Meal preps are really helpful, as they save you time. Just make a schedule of all the meals for your entire week, and you’re good to go. No need to search for different recipes every day—it’s a hassle!

In this list, you will find many delicious, healthy, and budget-friendly recipes, from juicy chicken and vegan options to hearty salads and soups. So, let’s dive into it.


This colorful vegetable tray is full of crunchy and delicious vegetables. Seasoned with simple olive oil, salt, pepper, and cayenne for a spicy kick. It’s one of the healthier options for weight loss as this one only contains 137 kcal calories and 10g of carbs. 

If you’re not a vegan, you can add marinated chicken (any marinated) to make it more flavorful and delicious. 

  • Calories: 137 kcal 
  • Carbohydrates: 10g 
  • Protein: 2g 
  • Fat: 11g

2- Zucchini Chicken Stir Fry

Zucchini and chicken make a perfect match, and this recipe is a placeable meal for your dinner. It is not only delicious and healthy but also easy to make. 

You don’t need to stand in front of the stove to cook things. Just throw ingredients in the air fryer for a few minutes, and be done. 

  • Calories: 581kcal 
  • Carbohydrates: 19.8g 
  • Protein: 63.9g 
  • Fat: 28g

3- Cauliflower Cilantro Lime Rice From Scratch

This Cauliflower cilantro lime rice recipe is hearty and refreshing. The lemon nodes, along with cilantro, offer a mind-blowing taste. This recipe is also best for those who want gluten-free, fully vegan, and paleo-friendly recipes. 

Feel free to add the desired protein to the rice. Salmon, shrimp, and chicken options make this meal more delightful. 

4- Reuben Casserole

This Reuben Casserole is so delicious, featuring corned beef, sauerkraut, Swiss cheese, canned biscuits and rye crackers. All these ingredients together give a hearty and filling taste. 

If you have leftover corned beef, this recipe is the best way to utilize the corned beef. It’s the perfect option to feed the entire family. 

  • Calories: 530 kcal 
  • Carbohydrates: 44g 
  • Protein: 20g 
  • Fat: 30g


When it comes to weight loss, you can’t just ignore the importance of soups; this chicken and cabbage soup is light yet filling and comforting. The spicy and intense flavors of garlic and ginger perfectly complement the light vegetables and chicken.

Feel free to add your favorite vegetables to elevate the taste of soup. 

  • Calories: 318kcal 
  • Carbohydrates: 32g 
  • Protein: 26g 
  • Fat: 9g

6- Honey Teriyaki Chicken

This slow cooker Honey Teriyaki chicken is the perfect meal for summer days. The juicy chicken with honey and garlic taste heavenly and delicious. You can further add sauces to make it more savory. 

  • Calories: 394 kcal 
  • Carbohydrates: 32g 
  • Protein: 35g 
  • Fat: 18g

7- Firecracker Salmon Bowl for Meal Prep

If you’re looking for a high-protein meal that is flavorful and healthy for your entire family, try this Firecracker Salmon Bowl. The juicy and succulent salmon marinated in sweet and tangy sauce feels like a haven on the tongue. 

The bang bang sauce over the salmon makes it even more delicious and hearty. Your kids will love this recipe. You’ve got to try it!

  • Calories: 546 kcal 
  • Carbohydrates: 50g 
  • Protein: 39g 
  • Fat: 19g


Nothing is easier than making this hearty Chickpea salad. It requires fewer ingredients and comes out in a few minutes. Pair this creamy chickpea salad with BBQs, or fill it in wraps, burgers, or hot dogs to make the best siders. 

  • Calories: 157 kcal 
  • Carbohydrates: 20.2g 
  • Protein: 8.2g 
  • Fat: 5.2g


If you’re following a strict weight loss diet, then nothing is healthier than this weight loss wonder soup that contains only 108kcal of calories. 

This wonder soup features cabbage, green bell pepper, celery, chopped onion, and olive oil. You can add shredded chicken if you’re a nonveg. 

  • Calories: 108 kcal 
  • Carbohydrates: 24g 
  • Protein: 4g 
  • Fat: 0g


This crispy parmesan garlic edamame is one of my favorite dishes, and I often make it on weekend nights. It’s a completely no-fuss recipe that requires only 5 minutes of prep time and is made with six ingredients. 

Plus, this healthy vegan dish contains only 150 Kcal of calories, which is a perfect option for those who want to kill fat. 

  • Calories: 150 kcal 
  • Carbohydrates: 8g 
  • Protein: 10g 
  • Fat: 9g

11- Easy Cauliflower Steak

Just like other vegan recipes, this Cauliflower steak is also easy to make. This vegan steak is full of hearty flavors and garnished with fresh parsley. You can also top it with mayonnaise or your favorite sauce. 

The crispy and bold texture of this cauliflower steak will also please your guest, and it’s a perfect dish to feed the entire family or crowd. 

12- Chicken Burrito Bowl

This Chicken Burrito bowl features delicious and juicy chicken, avocado, black beans, and jalapeño, all seasoned with olive oil, cheddar cheese, and sour cream. 

One of the best things about this bowl is its versatility; you can add many other veggies or proteins to make it healthier. But if you’re on a weight loss mission, I prefer to stick with light and low-fat ingredients.


13- Veggie Spring Rolls

Try these crunchy veggie spring rolls to please your plates. Now, only health but also the best option for your kids. Pair it with delicious peanut sauce for an extra mild flavor that compliments the fresh veggies perfectly.

You can also make these veggies spring rolls for picnics, parties, or potluck. It’s totally customizable; even you can replace the peanut sauce with any other spicy dip. 


If you hate standing in the kitchen during summer days, try this slow cooker chicken breast recipe that needs only 5 minutes of prep time. 

The chicken cooked in a slow cooker comes out so succulent. Simply toss it with fresh veggies in a salad or serve it with noodles. You can also use this chicken in wraps or shred it to add to soup.

  • Calories: 107 kcal 
  • Carbohydrates: 0.2g 
  • Protein: 16g 
  • Fat: 4g


If you’re craving a refreshing salad bursting with flavors, this Asian Pear Salad recipe is a must-try! Imagine a crisp blend of Asian pears, cherry tomatoes, and herb salad mix, topped with crumbled gorgonzola cheese, pine nuts, and gluten-free croutons.

The white wine vinaigrette ties it all together, offering a delightful tang. It’s perfect for any season when Asian pears are in season.

  • Calories: 171 kcal 
  • Carbohydrates: 11g 
  • Protein: 4g 
  • Fat: 13g

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