13 Easy Meal Prep Recipes for Weight Loss From Pinterest

HOW TO MEAL PREP – CHICKEN (7 MEALS UNDER $5)

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14 SMOOTHIE FREEZER PACKS

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HOW TO MEAL PREP: SALISBURY STEAK RECIPE

Easy meal prep is more about planning than it is about anything else. Meal prep without planning is kinda impossible. Or frustrating and stressful. Which is exactly what we want to avoid.

So here are some meal prepping ideas and tips to get you started and help you stay organized and focused:

  • Make a plan and stick to it.
  • Make lists – with meal prep recipes and meal prep ideas, shopping lists, menu lists. Lists should become your best friends. They are very helpful!
  • Make it your own. If you don’t like to pack your lunch for work, choose only meal prep recipes for breakfast and dinner.
  • Choose 2 days per week for cooking healthy make-ahead meals if you don’t want to spend a lot of time in the kitchen at one time.
  • Make meal prepping fun. If you don’t have time for complicated recipes, choose a simple meal prep. It’s better to choose what works for you.
  • Make it delicious and not boring. Experiment with spices, herbs, and marinades. You’ll have countless easy meal prep ideas without too much effort.

The key takeaway is that meal prep is flexible. The goal is to make it work for you so it’s something YOU want to do.  If you want to do it, you’ll stick to it and be successful.

Food Ready To Eat

The most important benefit of meal prepping is always having something to eat. Even if you love to cook your meals from scratch every single day, sometimes you just can’t. Your busy life might get in the way and you won’t make it home in time. Or you will be too tired to cook. That’s why meal prepping is such a lifesaver.

Quickly Reheat Your Meal

And, when these situations occur, having something delicious in the fridge you can heat up in 2 minutes is definitely better than ordering food.

Save Money on Food

It’s better to avoid these buying food every day and have our food ready at home. This will save money on grocery shopping and restaurants. Plus, having a plan will make it so you waste less food because it didn’t get included in any of the meals.

The secret of successful meal prep is to do what works for you and store your healthy meals properly to keep them fresh and flavorful.

  • Allow the food to cool before transferring it to meal prep containers and store it in the fridge. However, make sure you don’t keep the food for more than 2 hours at room temperature.
  • If you want to freeze your meal prep recipes, allow them to cool completely before you place them in the refrigerator.
  • To reheat freezer meals, you have 2 options – thawing the food overnight in the fridge and then reheating it in the microwave for about 2 minutes or reheating in the microwave without thawing for about 5 minutes.
  • If you use gallon freezer bags for meal prepping, make sure you squeeze as much air as possible out of the bags before you store the food in the fridge or freezer.
  • Some meal prep recipes last for up to 7 days in the fridge while others last for only 4-5 days. This is something to consider if you want to cook for the entire week.
  • If you meal prep for the entire family, it is better to prep the meals twice per week.
  • Choose 1-2 days each week when you have time to allocate your cooking.
  • Make recipes you’re familiar with so you know you’ll love them during the week.
  • If you like variety, make sure to choose 2-3 different recipes for the week so you can switch it up.

To store your meal prep recipes, you’ll need some sort of airtight storage…

  • like these glass meal prep containers;
  • gallon freezer bags and Ziploc bags are also an option;
  • mason jars – some meal prep recipes are better stored in mason jars (think salads – salads are better when kept in mason jars because you can stack the layers to avoid getting the salad ingredients soggy).

Meal prep can be stored in the fridge or, in some cases, in the freezer. Make sure you check if your meal prep containers can be stored in the fridge. If not, use freezer-safe gallon freezer bags.

You can store the protein and the side separately for a buffet style meal prep or you store them together in a meal prep container for a full meal.

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4 EASY MASON JAR SALAD RECIPES

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6 BEST OVERNIGHT OATS RECIPES

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7 BEST STEAK MARINADES

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HEALTHY QUINOA MAKE AHEAD CASSEROLE

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SLOW COOKER CHICKEN BURRITO BOWLS

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Avocado Chickpea Tuna Salad

There’s nothing fishy about this satisfying tuna salad recipe from Cafe Delites.

Colorful and flavorful, this shrimp and avocado salad from Savory Tooth is a healthy go-to for lunch or dinner.

RELATED VIDEO: How to Make Thai Shrimp-Stuffed Avocados

Banana Walnut Overnight Oatmeal

Before you go to sleep, combine a few ingredients and leave them to sit for the ultimate bowl of comforting oats, like this one from Skinny Ms.

MEAL PREP SMOOTHIES

You’ll never need to order takeout again with this chicken pad thai recipe from Fit Men Cook.

Meal prepping makes everything easy. Including healthy eating. When you don’t feel like cooking but you are hungry, it’s good to know that you’re only minutes away from a delicious healthy meal.

Here’s how to meal prep… the healthy way:

  • Plan out calories ahead of time and make healthy meals including snacks or meal prep smoothies to have between meals. This will keep cravings under control.
  • Create a healthy menu with meal prep recipes for the week. I have everything you need here – breakfast meal prep, lunch meal prep, dinner meal prep, meal prep smoothies, and other healthy meal prep ideas. Choose your favorites and create your very own menu.
  • Check the meal prep recipes you included in the menu and make a shopping list. Avoid buying unhealthy ingredients and replace the ones you already have with healthier options. For example, buy coconut sugar or honey instead of white sugar, opt for whole wheat flour or chickpea flour instead of all-purpose flour, choose coconut oil instead of butter.
  • Don’t go grocery shopping when you’re hungry, you’ll be tempted to buy more food. Especially unhealthy food.

If you need meal prep ideas for weight loss, read our Meal Prep for Weight Loss guide for tips on how to lose weight meal prepping.

For successful healthy meal prep, you have to start the day right. That means a healthy and delicious breakfast meal prep. If you’re tempted to skip breakfast because you don’t have time, energy or the desire to prep your breakfast every morning, you’ll love these meal prep ideas for breakfast.

When you want to meal prep dinner, you probably rely on chicken on a regular basis. But cooking the same chicken recipe for your weekly meal prep can be very boring. Add these chicken meal prep ideas for variation, awesome flavors, and delicious meals.

Fish meal prep and seafood meal prep are great options for dinner, but they also work great for lunch. The fish meal prep ideas included here are nutritious and healthy versions of my favorite seafood dishes. They are so delicious you won’t believe they are healthy.

Another great dinner meal prep option you have is to make beef meal prep. It’s easy, yummy, and flavorful. Basically, all you want your healthy meal prep to be!

If you’re vegetarian, love Meatless Mondays or you simply want to reduce your meat intake, these vegetarian meal prep recipes need to be on your weekly meal prep list. They are flavorful, tasty, filling, and very good for you.

Not all smoothies are created equal. Some are too sugary, high in carbs, and, overall, not very good for you. But when you do them right, meal prep smoothies make the perfect breakfast, post-workout or afternoon snack.

Let us end with some more meal prep ideas. You have a little bit of everything here – vegetarian meal prep, lunch meal prep, freezer meals for dinner meal prep, healthy alternatives to takeout – all yummy and good for you, of course.

Black Bean and Rice Burrito Salad

For an easy (and pretty!) vegan-friendly dish, try out this rice and beans burrito salad from Emilie Eats.

Sheet Pan Sesame Chicken and Veggies — Eat Yourself Skinny

Tracking PixelThis Sheet Pan Sesame Chicken and Veggies makes the perfect weeknight dinner that’s healthy, delicious and easily made all on one pan in under 30 minutes!  Perfect recipe for your Sunday meal prep too!  

This Sheet Pan Sesame Chicken and Veggies makes the perfect weeknight dinner that’s healthy, delicious and easily made all on one pan in under 30 minutes!  Perfect recipe for your Sunday meal prep too!  

A special thanks to PAM Spray Pumps for partnering with me on this post!  As always, all opinions are my own.

Yes I’m back at it again with sheet pan meals because they are literally my go-to weeknight meal and are total lifesavers when things get hectic and busy during the week!  I know that most of you can relate, especially those that have kids, so having the convenience of throwing a complete dinner all on one pan definitely makes life much more bearable.  Easy clean up, delicious flavor and so many leftovers that you won’t even need to worry about what to eat for lunch the next day!

This Sheet Pan Sesame Chicken and Veggies is one of my favorites because it’s a much healthier version of “take-out” that has half the calories, but ALL the flavor!  You can easily prep this the day before too by chopping up all your veggies and marinating the chicken, but if this is a last minute recipe you decided to throw together in a pinch then that’s okay too.  Prep time takes just a few minutes and the sauce only requires 5 simple ingredients so it really is that easy!  Then just toss everything together on the pan and you are good to go.

This Sheet Pan Sesame Chicken and Veggies makes the perfect weeknight dinner that’s healthy, delicious and easily made all on one pan in under 30 minutes!  Perfect recipe for your Sunday meal prep too!  

Okay so I just have to share with you the convenience of PAM Spray Pumps especially when making sheet pan meals!  Not only are you reducing your fat and calories by controlling how much (or how little) oil you spray on the pan , but PAM makes it even easier to clean-up because everything just easily slides right off without sticking.  PAM has no artificial colors, flavors or preservatives and I am absolutely loving the NEW non-aerosol spray pumps they now offer and the bottle is clear so you can conveniently see when you are running low.

I’ve always noticed that when cooking veggies, too much oil can really ruin the taste and texture not to mention adding even more unnecessary calories to your dish which is why I love using PAM.  PAM Spray Pumps are available in two varieties – olive oil and canola oil.  I use olive oil a ton when cooking veggies so I was excited to see it in an easy-to-use spray bottle!

This Sheet Pan Sesame Chicken and Veggies makes the perfect weeknight dinner that’s healthy, delicious and easily made all on one pan in under 30 minutes!  Perfect recipe for your Sunday meal prep too!  

For this recipe I basically just tossed the chicken and veggies together on a baking sheet, seasoned with salt and pepper then drizzled everything with the sauce.  THAT’S IT!  Now if you like your veggies crunchier, I would cook the chicken first halfway through then add your veggies to the pan so that they won’t cook as long, but that’s completely up to you.  Either way this dish will taste delicious!

You could also easily turn this recipe into a stir fry if you wanted!  Rather than cooking everything in the oven, simply toss the chicken and veggies into a skillet sprayed with a little PAM, drizzle with the sauce and cook this meal that way.  Like I said before, this recipe is simple, delicious and created for convenience for those busy weeknights so feel free to cook this how YOU prefer!

This Sheet Pan Sesame Chicken and Veggies makes the perfect weeknight dinner that’s healthy, delicious and easily made all on one pan in under 30 minutes!  Perfect recipe for your Sunday meal prep too!  

Not only do sheet pan meals make cleaning up a breeze, but they are also perfect for meal prep!  You can customize this dinner however you’d like to too!  Try using green beans or asparagus in place of the broccoli or throw in some chopped onions or even sweet potatoes.  Trust me this sauce tastes great on EVERYTHING so go crazy and make this to your liking!  Serve this over brown rice or some quinoa for a complete meal that is delicious and much healthier than ordering take-out in the middle of the week.

I can’t stress to you how convenient PAM Spray Pumps are for meal-prepping.  I mean they are seriously a MUST in the kitchen especially when you are cooking a lot of different things all at once.  They really help you cut down on the amount of oil you’re using and because PAM has superior non-stick performance, you don’t have to worry about scraping those veggies, potatoes, chicken or even fish off of the pan because they stuck right to it!

This Sheet Pan Sesame Chicken and Veggies makes the perfect weeknight dinner that’s healthy, delicious and easily made all on one pan in under 30 minutes!  Perfect recipe for your Sunday meal prep too!  

Oh and this sauce??  Yes it is to DIE for.  A simple combination of soy sauce, honey, garlic, fresh ginger and a drizzle of sweet chili sauce make this meal super flavorful and only uses 5 ingredients!  I topped everything off with a sprinkle of sesame seeds and some chopped green onions and then proceeded to devour my plate.  Literally.

I hope you all enjoy this simple weeknight dinner as much as we did!  Anytime you’re in a rut and aren’t sure what to make for dinner, just remember “you PAM do it!” and this Sheet Pan Sesame Chicken is a great way to help you get started 😉

Sheet Pan Sesame Chicken and Veggies

  • 1 lb boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 large head of broccoli, chopped (about 2 cups)
  • 2 medium red bell peppers, cut into chunks
  • 1 cup snap peas
  • Salt and pepper, to taste
  • Optional toppings: sesame seeds and green onions
  • ¼ cup lower-sodium soy sauce
  • 1 Tbsp sweet chili sauce
  • 2 Tbsp honey
  • 2 cloves garlic
  • 1 tsp. fresh ginger
  1. Preheat oven to 400 degrees F.
  2. To make the sauce: In a small saucepan, heat soy sauce, sweet chili sauce, honey, garlic and ginger on medium heat and bring to a boil. Turn down heat and allow sauce to simmer, whisking occasionally, until sauce is thick and bubbly. Remove from heat.
  3. Spread chicken and chopped veggies on a baking sheet sprayed with PAM cooking spray and season with salt and pepper. Drizzle half the sauce over the chicken and veggies (reserving the other half for later) and toss to combine. Bake in the oven for about 20 minutes, tossing halfway through, and continue cooking until veggies are tender and chicken is cooked through.
  4. Drizzle remaining sauce over top and sprinkle with sesame seeds and green onions. Serve over brown rice or quinoa and enjoy!

Serving Size: 1¾ cups • Calories: 222 • Fat: 3.6 g • Saturated Fat: 0.8 g • Carbs: 22.5 g • Fiber: 3.4 g • Protein: 26.7 g • Sugars: 13.9 g • WW Freestyle Points: 3

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This post is sponsored by PAM Cooking Spray.  As always all opinions are 100% my own.

This Sheet Pan Sesame Chicken and Veggies makes the perfect weeknight dinner that’s healthy, delicious and easily made all on one pan in under 30 minutes!  Perfect recipe for your Sunday meal prep too!  

This Caribbean Jerk Shrimp with Cauliflower Rice is super flavorful, deliciously filling and perfect for weekly meal prep!

Sundays are for meal prep!

And yes this recipe is a total winner.  The weather has been absolutely GORGEOUS lately which means it was finally time to break out our grill.  I don’t know what it is, but anything thrown on top of a grill just tastes 1,000x better and these skewers certainly did not disappoint.  Caribbean jerk flavors are one of my favorites – sweet, spicy with a lot of kick! – so I was really excited to try out this combination on some shrimp skewers!  You guys this couldn’t have been easier to throw together and the cauliflower rice was the perfect addition!

If you’re not a fan of shrimp that’s okay too because this marinade would taste absolutely amazing with chicken so I highly suggest bookmarking this recipe to make soon!  I mean how can you go wrong when mixing your favorite citrus flavors with spice?!  This dish is healthy, flavorful and deliciously filling!

This Caribbean Jerk Shrimp with Cauliflower Rice is super flavorful, deliciously filling and perfect for weekly meal prep!

When making shrimp (or really anything) I always prefer it on the grill so skewers were definitely the way to go.  I marinated the shrimp for about 30 minutes and used a combination of fresh squeezed orange juice, soy sauce, chopped jalapeño, green onions, jerk seasoning and a touch of brown sugar.  You could easily substitute honey in place of the brown sugar if you’d like, but I really wanted to incorporate it in with the jerk seasoning because they just work so well together.

If you’re using chicken in place of the shrimp I would highly suggest marinating the chicken for much longer, anywhere from 4 hours to overnight so that you can really taste ALL the flavors as well as have really juicy chicken!

This Caribbean Jerk Shrimp with Cauliflower Rice is super flavorful, deliciously filling and perfect for weekly meal prep!

While the shrimp are marinating, this is when I like to make the cauliflower rice.  And ohh is it delicious you guys!  I always like to purchase pre-riced cauliflower simply to cut that step of blending the cauliflower florets yourself which makes meal prep a whole lot easier.  Trader Joes is usually my go-to place for this, but most grocery stores offer cauliflower rice so definitely check that out!  Then I just sautéed the fresh chopped pineapple, bell pepper and jalapeño with a little olive oil before adding in the cauliflower rice and additional spices.  I also added some fresh squeezed orange juice for even more flavor!

Also right before adding the shrimp to the grill I like to make a glaze with the leftover marinade to brush over top of the shrimp which can easily be done by just bringing it to a boil and allowing it to simmer for about 10 minutes or so.  The glaze really makes a nice caramelization which tastes so delicious over top of the shrimp!

This Caribbean Jerk Shrimp with Cauliflower Rice is super flavorful, deliciously filling and perfect for weekly meal prep!

OH and don’t freak out over the amount of ingredients you see listed!  This is really two recipes (one for the shrimp and the other for the cauliflower rice) and while you could easily just buy your own pre-made jerk seasoning, this particular combination was absolutely delicious and just too good not to share!

I really hope you enjoy this dish as much as we did!

Caribbean Jerk Shrimp with Cauliflower Rice

  • 10 oz. large shrimp, peeled and deveined
  • 2 Tbsp olive oil
  • 2 Tbsp red wine vinegar
  • 2 Tbsp fresh squeezed orange juice
  • 1 Tbsp brown sugar, packed
  • 1 Tbsp reduced-sodium soy sauce (green top)
  • 2 Tbsp green onions, chopped
  • 1 Tbsp jalapeño, seeded and finely chopped
  • Lime wedges, if desired
  • ½ tsp. garlic powder
  • ¼ tsp. onion powder
  • ¼ tsp. dried thyme
  • ½ tsp. paprika
  • ⅛ tsp. allspice
  • ⅛ tsp. nutmeg
  • ¼ tsp. cayenne pepper
  • ⅛ tsp. sea salt
  • 1 Tbsp olive oil
  • 1 green bell pepper, chopped
  • 1 jalapeño, seeded and finely chopped
  • 1 cup fresh pineapple, chopped
  • 4 cups cauliflower rice
  • 1 tsp. garlic powder
  • ¼ tsp. sea salt
  • ¼ tsp. pepper
  • ⅛ tsp. cinnamon
  • ¼ cup fresh squeezed orange juice
  • 1 (15 oz) can no-salt-added red kidney beans
  • 2 Tbsp cilantro, chopped
  1. To make the marinade, in a medium bowl whisk together olive oil, red wine vinegar, orange juice, brown sugar, soy sauce, green onions, jalapeño and jerk seasoning. Add shrimp to the bowl and allow them to marinate for about 30 minutes.
  2. *Note: if using wooden skewers for the shrimp make sure they soak in water for about 30 minutes as well.
  3. To make the cauliflower rice, heat a large skillet over medium heat and drizzle in olive oil. Add bell pepper, jalapeño and pineapple and sauté until tender, about 3 to 5 minutes. Then add cauliflower rice and stir in garlic powder, salt/pepper, cinnamon, orange juice. Cook for about 5 minutes then add the kidney beans, cooking an additional 2 minutes. Remove from heat and mix in chopped cilantro.
  4. Thread shrimp onto soaked wooden skewers (reserving the marinade) and grill, covered, over medium heat for about 4 to 6 minutes until shrimp are opaque and cooked through, turning once.
  5. In a small bowl, bring the reserved marinade to a boil over medium-high heat. Reduce heat and simmer, uncovered, for about 10 minutes.
  6. Brush glaze over top of the grilled shrimp skewers and serve over cauliflower rice with lime wedges. Enjoy!

Serving Size: ¼th recipe • Calories: 324 • Fat: 12.6 g • Saturated Fat: 0.8 g • Carbs: 35.9 g • Fiber: 10.7 g • Protein: 23.9 g • Sugar: 10.5 g • WW Freestyle Points: 4

3.5.3218

This Caribbean Jerk Shrimp with Cauliflower Rice is super flavorful, deliciously filling and perfect for weekly meal prep!

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