4 Useful Meal Preparation Ideas for Weight Loss

Weight loss is a dream for every person these days but it is impossible without proper guide and counseling. One should never be able for weight loss if he/she is not guided well.

There are many ways for weight loss. For example, one should use medications, gym training or it can be achieved by different food supplements available in markets.

But as long as a common man concerns, it is quite difficult for a such person to balance all these things because of the shortage of sources and income.

So, only the need is that such people should be guided to prevent such foods that cause a serious weight gain. It is only possible by giving ideas to manage the daily routine diet for example a diet chart showing what to eat and how many times to eat.

What does meal prep means?

It is a process for planning and preparing your meals ahead. Now it is up to you that how many meals and for how many days do you want to prepare for yourselves.

Preparing meals ahead is the key for success in weight loss as it will avoid us to eat unnecessary things which may cause change in our weight.

You can prepare meal for one day ahead, or take one day to prepare breakfast, lunch and dinner for whole week.

How to make a meal plan?

  • Write down all meals you are planning for the next few days including breakfasts, lunch and dinner.
  • Stick to the recipes and plans you can make it easily even during the sleeping time.
  • List out all the ingredients you will need to prepare the meals and also keep remember that how quantity of them you need.
  • Now go to market or super store and fix one or two days to collect all the ingredients and necessary equipment for meal prep.

Can you really lose weight with meal prep?

Meal prep is a great way for losing the weight as it is much beneficial for health.

For example, you can avoid eating unhealthy food that can be full of carbohydrates or fats, that will be a result of weight gain.

It is also very important in such a way that one can easily approach to meal prepared ahead while coming back to home after job in evening by avoiding eating fast food or such other foods from the market or pizza and burger frequently.

It is also easier and quicker to take such meal without wasting the time.

It is really a great deal to prepare mal ahead contains the nutrients necessary for weight loss.

How long can you keep meal prep in fridge?

It is very important to discuss here the time period for which meal prep can be preserved in the fridge or refrigerator.

One key point to remember is that never place prepared meal in the room temperature more than 2 hours as it will be contaminated by germs in atmosphere and there is a great risk for its spoilage.

You can keep food for at least 1 week in fridge if you keep it in refrigerator in a proper way.

But I recommend to prepare meal twice a week to keep it fresh and healthy.


Important Meal Prep Ideas for Weight Loss

Here we are going to discuss some important meal preparation ideas for weight loss.

We can divide meal prep in three stages; breakfast, lunch and dinner.

First of all, we will discuss some breakfast meal prep ideas.

1.Breakfast Meal Prep Ideas

a) 6 healthy oats overnight ideas

Prep time: 5 mints



It is filled with healthy foods and protein: rolled oats, China seeds and some other healthy toppings to make your days healthy.

There are 6 overnight recipes to try including berry, peanut butter, double chocolate, apple pea, coffee and chocolate.

The best thing is that they can be preserved for 5 days in fridge. One person is only need to take it from fridge in the morning and eat.


b) Fruit and Yogurt Parfait

Prep time: 10 mints


      Fruit and Yogurt Parfait           

Fruit and granola are super delicious to eat. Parfait is a great thing to eat in the morning and it is much cheaper from other such kind of foods. Just prepare it in the evening, keep it in refrigerator and use it in the breakfast time.  It will help in weight loss and burn fats.





c) Overnight China Seed Pudding with Almond Milk


Prep time: Less than 5 mints


It requires only 2 ingredients and it is very healthy to take in the morning.
Just mix China- seeds and almond milk before going to bed and place them in the refrigerator.

It is very tasty and you can mix some fresh fruits in it as well.

It is very beneficial for health in morning and provides calories that help in the less intake of food and also helps in the weight loss.

2. Lunch Meal Prep Ideas

There are many healthy lunch prep ideas that will help you to get rid of boring sandwiches and burgers.


b)Greek Couscous Salad


Prep Time: 25 Mints


This salad is made up with cucumber, cucumber, onion, feta cheese and olives.

This is very healthy and delicious salad which is used at picnics and also very healthy as a lunch as well because all of its ingredients help to lose weight and it is also a fat burner and provides a lot of calories.


  1. b) Chickpea curry

Prep time: 20 mints


One person needs onion, garlic, fresh ginger, tomatoes, chick peas and coconut milk.

Chickpeas and spinach bring a lot of energy in dinner and helps to fulfil requirements of calories.

Tomatoes make a sweet taste in it while garlic and ginger give it specific smell and aroma that makes it very pleasant for the consumer.

It is very healthy to eat it in lunch and it helps in the weight loss by reducing the intake of material from outside.



  1. c) Chicken Meal with Rice and Beans

Prep time: 20 mints

Vegetarian plus non-veg

It contains canola oil and boneless chicken.

It also contains garlic paste as well. White rice is also added in it.2 to 3 glass of water are also added in it.

White rice and chicken are rich source of protein. Garlic is also very beneficial for health. All of these ingredients are source of proteins and help in the weight loss as well.



  1. Greek Couscous Saladd) Chicken Fajitas

Prep time: Less than 30 mints


It requires onion, bell paper, lime juice, chicken and spices. It is an easy and flavorful is toasted with onion and pepper.

A squeeze of fresh lime adds a punch in it, containing all of the protein in it.

It has low cholesterol level and provides calories which reduces demand of food.

So it is very helpful in weight loss and is used instead of heavy meal.


3) Dinner Meal Prep Ideas


  1. a) Crispy Cod with Sweet Potato Fries


Prep time: 35 mints


It is made up with olive oil, onion powder, garlic salt, black pepper, sweet potatoes, cod fillets and lemon wadges.

It is made with the chips of sweet potatoes and fish in oven instead of dipping it into fryer.

It is full of calories and less amount of fats are present in it.

As it is baked inside the oven, hence it is health friendly dish because it does not have any kind of cholesterol or oil.

It helps us to obtain calories in enough quantity and also controls weight gaining process



  1. b) Butter- baked Salmon and Asparagus

Prep time: 20 mints


It is made up of butter, salmon fitter, asparagus spears, mayonnaise, black pepper and lemon juice.

It is very delicious dish to eat at night time.

Olive oil is natural pairing for salmon. High fat foods are essential part of the keto diet and butter adds plenty of fats to it.

It contains 568 calories, 52-gram fat, 3-gram fiber and 26-gram proteins.




 Foods are often very delicious to eat if we take them for taste merely.

But one thing is to keep remember that not all foods are beneficial for health. Every person has its own stature of body and physical condition. It depends on the nature of job that is performed by him/her.

An office boy or lady needs less calories and their work are just sitting and

moving hands by typing or writing anything.

Such kind of persons become obese quickly.

So, to overcome this situation one should need to plan the diet on daily or weekly basis.

It can be achieved by adding some foods in diet which are very healthy.

Meal preparation helps in this matter because we are ahead always in our meal and we know what to eat in breakfast, lunch or in dinner. So many such items creating fats in our body and increasing weight are avoided by it.

Many plans exist for meal preparation. It depends on us to select better food for us.