Finding quick and healthy meal prep ideas for weight loss makes weekdays easier and eliminates the guesswork of picking what to cook.
If it’s decent food, tasty, and easy to prepare, as many of us do, you probably don’t mind eating the same dish 2-3 times a week.
Making healthier versions of your favorite meals that are just as delectable, if not more so, once you’ve perfected them, will bring you more joy than any unhealthy over-processed option. I’ve even created a healthier version of my favorite food, macaroni, and cheese, which is also a favorite meal.
With our crazy schedules, it’s sometimes difficult, if not impossible, to cook every day, and to be honest, even when I have the time, I’d rather be doing anything else. That is why I frequently rely on food planning!
Meal prep saves time because you just cook once or twice a week and have a nutritious meal ready in minutes every day, but it also makes it easier to keep track of your calorie intake. The point is to plan for success rather than waiting to fail when it comes to eating healthily.
What is Meal Preparation?
Meal prep is a term used to describe the practice of planning and preparing meals ahead of time. You can meal plan one day ahead of time or spend an entire day on lunch and/or dinner preparation for the entire week. You can easily meal plan breakfast, lunch, dinner, and snacks, even though most people only do it once or twice a week. It’s completely up to you!
Today, I will present a 4-meal weight-loss plan that includes all your meals and snacks, making it as easy as possible to stay on track.
A Meal Plan- How to do it?
To begin, you must first prepare. Before you begin meal preparation, you must have a well-thought-out plan. It may appear difficult to create a meal plan at first, but it is not as complex as it appears. Simply take it one step at a time, beginning with a single, easy, healthy meal that you enjoy and gradually increasing. You’ll be able to cook all of your meals in no time! Take care – it’s quite addictive!
Meal Planning: How to Make?
Note all the meals you’ll eat during the next few days, including breakfast, lunch, snacks, and dinner. Start by sticking to tried-and-true recipes and dishes that you can readily prepare late at night. There’s no purpose in learning to cook if your goal is to be as efficient and speedy as possible.
Make a list of all the ingredients you’ll need and how much of each you’ll need.
It’s finally time for some retail therapy!
To prevent dreading these days of actually cooking your meal prep dishes, set aside one or two days to finish your meal prep. Try to keep each cooking session to one hour or less.
Healthy Meal Plan Recipes:
These meal prep recipes are simple to prepare and delicious. You don’t have to consume bland, uninspiring food just because you’re on a diet! Each of these five meal prep recipes has numerous levels of flavor and is richly seasoned. The most crucial step is to taste as you cook and make necessary adjustments. These healthy meal prep recipes emphasize flavor balance, which involves using salt, spice, sour, and sweet elements. If you can do this in your recipes, they’ll almost always taste great!
Take a look at some of my other healthy meal prep ideas:
- Chicken and cauliflower fried rice
- Potpies with vegetables and chicken
- Eggs scrambled (Whole30)
- Jicama fries with a shrimp burger
Cauliflower fried rice and chicken:
- 1 huge head of cauliflower (with the stem removed)
- 3 tbsp vegetable or canola oil
- 2 big, lightly beaten eggs
- 3 minced garlic cloves
- 1 inch peeled and grated fresh ginger
- 1 cup thawed frozen mixed peas and carrots
- 1/4 cup scallions, thinly sliced
- 1/4 cup plus 2 tablespoons low-sodium soy sauce, plus more to taste
- 2 tbsp sesame seed oil
- 2 diced cooked chicken breasts (I used a rotisserie chicken)
- Serving with hot sauce is optional.
- Cut the cauliflower into bite-sized pieces. Pulse the cauliflower in batches in a food processor until it has a gritty texture similar to rice. 4 cups of cauliflower rice are required in this dish. If you have any leftovers, keep them for another meal.
- Over medium-high heat, warm a wok or a big skillet. 1 tablespoon canola oil in a pan, scramble the eggs quickly. Place the eggs on a platter and set them away. Heat the remaining 2 teaspoons of canola oil in a small saucepan. Cook, stirring regularly, for about 1 minute. In a mixing basin, combine the peas, carrots, onions, and cauliflower. Cook, occasionally stirring, for 5 minutes or until the vegetables are soft.
- While the vegetables are cooking, whisk together the soy sauce and sesame oil in a small bowl. Combine the sauce, chicken, and cauliflower mixture in a medium mixing basin. Cook for another minute or two. Return the cooked eggs to the mixture and stir well. Serve with spicy sauce and extra soy sauce, if preferred.
Potpie with vegetables and chicken:
- 1 7.1 oz/200 g refrigerated pie crust (half of a 14.1 oz/399 g box)
- 1 tbsp. rapeseed oil
- 1 cup leeks, chopped (80g)
- 1 cup (120g) thinly sliced baby carrots
- 1 cup (120g) coarsely diced fingerling potatoes
- 1 1/2 cups (165g) asparagus spears, cut into 2-inch pieces
- 2 cups unsalted chicken stock (473 mL)
- 2 tbsp unbleached all-purpose flour
- A quarter teaspoon of kosher salt
- 1 tsp black pepper, freshly grated
- 8 oz (227 g) shredded skinless, boneless chicken breast
- 1/2 cup (69g) thawed frozen green peas
- 2 tbsp. fresh chives, chopped
- Preheat the oven to 425 degrees Fahrenheit (220 degrees Celsius). Preheat the oven to 350 degrees F. Preheat the oven to 350 degrees Fahrenheit. Using parchment paper, line a baking sheet. Unroll the pie crust dough, roll it out into a 10 1/2-inch circle, and place it on the prepared baking sheet. 12–14 minutes, or until crisp and faintly browned
- It’s a good idea to start by heating a 10-inch skillet or sauté pan over medium-high heat. To get the oil on the pan, swirl it around. After about 5 minutes, add the leeks, carrots, and potatoes to the pot, and keep cooking for another 5. In 2 minutes, the asparagus will be cooked.
- Mix the chicken stock, flour, salt, and pepper in a medium-sized bowl. When you put the stock mixture in a pan, bring it to a boil. Reduce the heat to medium and cook for 5 minutes, stirring now and then. For about 2 minutes, stir the chicken, peas, and chives until they are cooked. A baked pie crust should be placed on the skillet when it’s time to serve.
3) Eggs that are boiled (Whole30):
- Ground beef (90/10): 1 pound
- Eggs from six quail are shown.
- The green pepper has been chopped up.
- 1 piece of red pepper
- 12 cups of chopped white onions
- It’s good for your skin because it’s made from (two teaspoons)
- Cumin powder: 1 tsp
- 1 tablespoon of cayenne pepper
- 1 tablespoon minced garlic
- Pour avocado oil into a medium-sized pan, and heat it.
- Add the onion, garlic, and peppers to a sauté pan and let them cook until the peppers soften (about 5 minutes)
- In this step, cook the ground beef and spices until they are no longer pink. Then break the meat into small pieces.
- A fork can be used to scramble 6 eggs in a small bowl. Salt and pepper are added, and the eggs should be mixed.
- Make a hole in the middle of your skillet when the peppers are soft, and the beef is done cooking. Pour the scrambled eggs in.
- As the eggs start to set, gently stir everything in the pan.
- It’s time to serve the eggs. When they’re done, divide them evenly into four containers. Top them with cilantro, avocado slices, and jalapenos.
Jicama fries and a shrimp burger:
- 1pounds of shrimp shells that have been cleaned and taken out.
- This recipe calls for 1.5 tablespoons of full-fat mayonnaise (no added sugar)
- 1 teaspoon of lemon zest
- Drained capers: 1 tablespoon of drained capers
- Dijon mustard or stone-crushed mustard: 1 teaspoon of each
- In this case, 1 teaspoon garlic powder and 1 teaspoon onion powder.
- 1/4 cup green onions, cut into small pieces.
- Kosher salt: 1 teaspoon. Fresh peppercorns: 1 or 2
- Avocado or extra-virgin olive oil would be good options for cooking.
- This is one head of iceberg lettuce.
- It is a few avocados.
- 1–2 slices of tomato
- There is 1/3 cup of full-fat mayonnaise (no sugar added)
- Jicama fries are the only way to satisfy your French fry cravings while on the keto diet. To begin, boil the jicama to help remove extra starch, par-cook it, and then bake it in the oven. My jicama fries were seasoned with smoked paprika, cumin, and cayenne pepper before being baked for 40 minutes, then crisped up with a quick broil.
- This recipe for shrimp burgers is juicy, savoury, and one-of-a-kind. How many of you have ever cooked a burger using ground shrimp, to put it another way? Shrimp burgers can be prepared similarly to salmon burgers; before puréeing in a food processor, season generously with salt and pepper. It’s important to avoid pureeing the shrimp too finely while cooking these burgers; you want a chunky monkey. You folks, the texture is beneficial!
Benefits of Meal Prepping:
- Ready-to-eat food whenever you are hungry:
Whether you prefer cooking fresh meals every day or feel like you never have enough time, meal prep is a wonderful way to ensure that you always have something to eat when you’re rushed for time. Having a meal packed and ready to go might be a lifesaver if you’re running late for work or simply need to get out the door fast.
- Eat Healthy Meals:
When you’re hungry, you’re more prone to buy bad foods. If you make wonderful cuisine ahead of time, you will know exactly what you are eating. You can pick the right ingredients and eat various fruits and vegetables.
- Spending Less on Food:
Making a meal plan can help you waste less food. You’ll just buy what you need at the grocery store, avoiding the temptation to overspend. Bringing your tasty lunch to work will also save you money! With a typical work lunch in a big city costing up to $10 per day, you could easily spend more than $2,500 on work lunches alone each year!