25 Best ‘Meal Prep’ Recipes That Will Set You Up For Weight Loss Success! – TrimmedandToned (2024)

There’s a reason that many people who undergo an insane weight loss transformation prepare their meals at the start of every week.

It saves time, money, allows you to control your portion sizes and means you always have a healthy meal sitting in the fridge or freezer that you can take out and enjoy. Basically, it sets you up to succeed. Failing to prepare means you are preparing to fail.

We have collected 25 amazing ‘meal prep’ recipes that are perfect for cooking in bulk. Whether it’s a big batch in one pot, or a pan full of healthy ingredients, either way, you’ll have meals that you can cook and store for the coming days. Enjoy!

25 Best ‘Meal Prep’ Recipes That Will Set You Up For Weight Loss Success!

Crispy Chilli Chicken With Broccoli & Rice

“Crunchy coated chicken in a hot, sweet and sour sauce – so so tasty!” Recipe: KitchenSanctuary.

Sheet Pan Flank Steak With Crispy Potatoes & Broccolini

“Cook an entire dinner on one tray with this easy recipe for Sheet Pan Flank Steak with Crispy Potatoes and Broccolini! It’s a simple, satisfying, and nutritious meal — with very few dishes to wash at the end!” Recipe: TheSeasonedMom.

One Pan Honey Mustard Chicken & Potatoes

“Ah, Honey Mustard Chicken & Potatoes (One Pan). Honey mustard makes this chicken one of the best recipes I have on here. You know when you’re looking at a tray of meat (in this case, chicken), and you have NO idea what to make with it” Recipe: cafedelites.com

Crispy Honey Orange Glazed Salmon

“Crispy Honey Orange Glazed Salmon Fillets are pan-fried in the most beautiful honey orange garlic sauce, with a splash of soy for flavour.” Recipe: cafedelites.com

Big Batch Chinese Beef

“Big Batch Chinese Beef – A tasty, make-ahead meal of slow-cooked saucy Chinese beef. Perfect when you’re cooking for a crowd!” Recipe: KitchenSanctuary.

Sheet Pan Crispy Teriyaki Tofu And Broccoli

“Sheet Pan Crispy Teriyaki Tofu and Broccoli is sure to change any negative opinions about tofu you once had! Crisp, flavorful and not the least bit soggy. The perfect vegan and gluten-free dinner to try when you’re craving takeout!” Recipe: RecipeRunner.

Sheet Pan Honey Apricot Chicken With Asparagus

“This Sheet Pan Honey Apricot Chicken and Asparagus is a healthy and fresh Spring dinner that cooks entirely on one tray! The easy weeknight meal requires just 10 minutes of prep for a simple, family-friendly dish that will make your tastebuds sing” Recipe: TheSeasonedMom.

One Pan Salmon, Sweet Potatoes & Asparagus

“Sometimes you need a superfood fix, and this one pan salmon dinner with asparagus and sweet potatoes provides a full meal that is easy, healthy, and quick!” Recipe: CatzInTheKitchen.

Skillet Chicken Fajitas

“These Skillet Chicken Fajitas are a quick, easy, gluten-free and paleo dinner. They’re perfect for busy nights!” Recipe: RecipeRunner.

Garlic Parmesan Crusted Salmon And Asparagus

“Garlic Parmesan Crusted Salmon and Asparagus – the best way to cook salmon with just a few easy ingredients! Delicious, healthy dinner that is naturally gluten free!” Recipe: juliasalbum.com

Lemon Chicken & Asparagus Foil Packs

“Simple lemon chicken & asparagus foil packs are an easy and incredibly delicious 30-minute meal you can either grill, or bake any time of the year.” Recipe: bloglovin.com

Sauteed Chicken Cutlets With Honey Mustard Pan Sauce

“You can never have too many easy chicken recipes! These Sautéed Chicken Cutlets with Honey Mustard Pan Sauce make a delicious, gluten-free, weeknight dinner that all comes together in one pan!” Recipe: RecipeRunner.

Sheet Pan Lemon Parmesan Garlic Chicken & Veggies

“Oven baked and CRISPY Sheet Pan Lemon Parmesan Garlic Chicken & Veggies is a complete dinner, with potatoes and green beans smothered in a garlic butter sauce!” Recipe: cafedelites.com

Healthy Chicken Burrito Bowl Meal Prep

“Think of this as healthier (and cheaper!) Chipotle bowls that you can have all week long. Save time and calories here!!!” Recipe: DamnDelicious.

Sheet Pan Pesto Chicken With Zucchini And Tomatoes

“This Sheet Pan Pesto Chicken with Zucchini and Tomatoes couldn’t be any easier to make! 4 ingredients and a sheet pan are all you need to make this simple and flavorful meal!” Recipe: RecipeRunner.

Healthy Meal Prep Grilled Chicken Veggie Bowls

“We used his idea of ingredients for the bowl: chicken, rice, quinoa, and vegetables all prepped one time for just about our weeks worth of meals. We chose to make 8 bowls worth of food. This equates to 4 days of meals for 2 people.” Recipe: Picky-Palate.

One Pan Baked Chicken With Butternut Squash & Parmesan Asparagus

“An easy fool-proof sheet pan dinner! And the chicken comes out so moist and tender!” Recipe: DamnDelicious.

Sheet Pan Supper: Maple Glazed Salmon With Sweet Potatoes With Broccoli

“This Sheet Pan Supper is an easy way to get to get a healthy dinner on the table FAST! By baking the Maple-Glazed Salmon with Sweet Potatoes and Broccoli all on one tray, there are very few dishes to wash at the end of this clean eating family-friendly meal!” Recipe: TheSeasonedMom.

One Pan Ranch Pork Chops With Veggies

“The easiest 5-ingredient meal EVER! And yes, you just need one pan with 5 min prep. It’s quick, easy and effortless!” Recipe: DamnDelicious.

One Pan Lemon Roast Chicken and Asparagus

“One Pan Lemon Roast Chicken and Asparagus with roasted lemon pepper potatoes. This is the one pan wonder dinner, of your busy Friday night dreams. Dinner goals, guys!” Recipe: wildeorchard.co.uk

BBQ Chicken Breasts

“The most tender, juicy chicken grilled to PERFECTION, smothered in a thick, homemade BBQ sauce. You can also make this ahead of time!” Recipe: DamnDelicious.

Big Batch Green Smoothies

“With a simple big batch system you just pour into serving-size mason jars and freeze—it’s a no-brainer for busy weeks! Transfer it out of the freezer and into the fridge the night before you want a smoothie for breakfast.” Recipe: HelloGlow.

Sheet Pan Supper: Hawaiian Chicken

“This Hawaiian Chicken with Sweet Potatoes, Peppers, and Pineapple is an easy dinner that cooks entirely on one tray! It’s a healthy Sheet Pan Supper that the whole family will love — with only a few dishes to wash at the end!” Recipe: TheSeasonedMom.

Baked Teriyaki Chicken & Broccoli

“A takeout classic baked right at home with homemade teriyaki sauce – perfect over rice! Can be made ahead of time too!” Recipe: DamnDelicious.

One Pan Lemon Chicken With Butternut Squash And Brussel Sprouts

“An easy peasy one pan meal! And the chicken breasts come out so tender and flavorful!” Recipe: DamnDelicious.

25 Best ‘Meal Prep’ Recipes That Will Set You Up For Weight Loss Success! – TrimmedandToned (2024)

FAQs

How do you meal prep for extreme weight loss? ›

Meal prep for weight loss includes using cooking methods that experts recommend for a balanced diet. This entails broiling, baking, grilling, and roasting instead of frying. People can also season their food with herbs, spices, and lemon juice instead of store-bought sauces.

What should I meal prep for weight loss? ›

Here's an example of a meal prep and weight-loss-friendly shopping list: Fruits: blackberries, blueberries, bananas, apples, and grapefruits. Nonstarchy vegetables: spinach, peppers, onions, cauliflower, green beans, mushrooms, zucchini, lettuce.

How to meal prep to lose belly fat? ›

Foods like oats, legumes, fruits, and vegetables are rich in soluble fiber and can easily be integrated into a meal prep routine.
  1. Include a bowl of oats with fresh berries for breakfast.
  2. Prepare lentils in advance for salads and soups.
  3. Add roasted carrots to your weekly meal plan for a fiber boost.
May 11, 2024

What is the most effective meal schedule for weight loss? ›

1: Make breakfast your biggest meal of the day. Make lunch mid-size and dinner the smallest. 2: Eat dinner four hours before bedtime, rather than right before bedtime. 3: Eat lunch earlier, and always before 3 p.m.

What is the 3 day diet to lose 10 pounds? ›

The military diet, also called the 3-day diet, is a short-term diet that claims to help you lose up to 10 pounds (lbs) (4.5 kilograms) in 1 week. Despite its name, this diet is not associated with the military. The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off.

How to lose 10 pounds in a week for a woman? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

What are 3 keys to successful meal prepping? ›

Follow these three steps and you'll be planning and prepping nutritious and delicious meals that fit your preferences and lifestyle!
  • Step 1: Make a Menu. First, think about your approach to meal planning — do you: ...
  • Step 2: Stock Your Pantry and Freezer with the Five Food Groups. ...
  • Step 3: Keep a Running Grocery List.
Jul 18, 2019

What's the best meal plan to lose belly fat? ›

Following a low-carb diet also means consuming more protein. Studies indicate that a diet rich in high-protein foods, such as eggs, fish, seafood, legumes, nuts, meat, and dairy results in overall less abdominal fat, more satiety, and an increased metabolic function.

What meal should be the biggest for weight loss? ›

Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight.

What are the 5 foods that burn belly fat? ›

Five foods that may help burn belly fat include:
  • foods with soluble fiber like fruits, vegetables, and legumes.
  • foods with protein like meat, fish, eggs, and dairy.
  • fatty fish like tuna and salmon.
  • foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
  • green tea.

What are 12 foods that burn belly fat? ›

12 Metabolism-Boosting Foods to Aid Weight Loss
  • Fish & Shellfish. Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. ...
  • Legumes (Also known as beans) ...
  • Chili Peppers. ...
  • Lean Meats. ...
  • Low-Fat Milk. ...
  • Broccoli. ...
  • Lentils. ...
  • Oatmeal.

What burns the most belly fat? ›

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

What time should I stop eating at night to lose weight? ›

As a general rule: finish up dinner two to three hours before bed. This will keep your body clocks in sync and also mean late-night meals won't disturb your sleep — which can also lead to weight gain. The RISE app can tell you when to have your last meal based on your circadian rhythm each day.

What is the best breakfast for weight loss? ›

To lose weight, eat fewer calories than you burn throughout the day. The best things to eat for breakfast include oatmeal, eggs, lean bacon or turkey, whole-grain toast, peanut butter, smoothies, and yogurt with muesli.

What time should you stop eating to lose belly fat? ›

That's according to research published today in JAMA Internal Medicine that found that early time-restricted eating for a period of 8 hours between 7 a.m. and 3 p.m. led to more effective weight loss, blood pressure control, and mood improvement in adults with obesity when compared with a group who ate in an eating ...

What diet is best for extreme weight loss? ›

5 best diets for weight loss
  1. Intermittent fasting. Intermittent fasting is a dietary strategy that involves periods of eating and fasting spread throughout the day or week. ...
  2. Mediterranean diet. ...
  3. DASH diet. ...
  4. Low-carb diet. ...
  5. Paleo diet.

What is the best fasting schedule for extreme weight loss? ›

Time-Restricted (16:8 or 14:10) Intermittent Fasting. Time-restricted fasting is one of the most commonly used methods of IF, especially for beginners. This method follows a 16:8 or 14:10 schedule, in which you fast for 16 or 14 hours a day and have an 8- or 10-hour eating window, respectively.

What is the 4 30 10 method for weight loss? ›

The “4-30-10” method is a way of structuring a weekly workout plan: 4 – four strength training workouts per week. 30 – 30 grams of protein at breakfast, lunch and dinner. 10 – ten thousand steps per day (for reference, 10,000 steps is approximately five miles).

How much weight will I lose on a 3 day water fast? ›

We watched hundreds of videos on 3 day water fasts and people reported losing between 4.5 lbs to 12 lbs on their fast. This depends on a lot of factors including starting weight and height. The three-day water fast can be a powerful tool for natural healing, weight loss, and overall well-being.

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