Tag: breakfast

Many people meal prep to lose weight. Meal prepping offers a ton of advantages over eating out, just eating leftovers, or snacking through the day. When you meal prep to lose weight you can control calories through ingredient choices and cooking methods, while balancing your nutrition. You can also control portion sizes ahead of time to avoid overeating. Start with a plan to balance nutrition. Not sure how? Use our article on creating a balanced meal prep plan. You can also read our article on Low-Calorie Meal Prep.

Meal prepping to lose weight has the added benefit of efficient cooking and meal planning which helps avoid the urge to get a quick snack of chips or cookies. Having ready-to-eat meals on hand is a bigger deal than you might think. Below are our top six recipes for meal prep to lose weight. It’s a great place to start if you’re looking for ideas or if you have been meal-prepping for a while and need some change in your routine.

For more Weight Loss Meal Prep Recipes click here

1. Grilled Asparagus and Prosciutto Cobb Salad

This Cobb salad is a great choice for weight loss due to its balanced mix of nutrients and low-calorie content with a robust flavor. The high protein prosciutto and eggs, the avocado’s healthy fats, and fibrous vegetables all play a role in a highly nutritious meal. Together these ingredients combine to make a delicious salad that will leave you feeling full for the rest of the day. This is a great choice for anyone counting macros as well as each ingredient can be portioned out ahead of time and assembled easily. It stores well and doesn’t need to be reheated, perfect for lunches at work or school.

2. Grilled Lemon Pesto Chicken

Grilled Lemon Pest Chicken is an easy method to meal prep a large amount of lean protein packed with flavor. Chicken is one of the kings of weight loss foods. Low calorie, delicious flavor, easy to cook, affordable, and high protein. Add on top of that the vitamin C from the lemon and metabolism-boosting herbs in the pesto and you have a perfect combination that the whole family will love. It’s also a great option as a base for other recipes. Substitute/add chicken on top of a salad for more protein and a longer-lasting feeling of fullness or add some sides like broccoli or carrots for a feast. Grilling a whole chicken is simple and requires little interaction after you get it going as well.

3. Chia Pudding with Mixed Berries 

Looking for a breakfast or snack option for meal prep to lose weight? Our Chia Pudding with Mixed Berries recipe is quick to assemble and offers a variety of vitamins, minerals, and antioxidants. You’ll also get a good amount of protein and fatty acids, which are important for your metabolism. Metabolism is a tricky component of any weight loss strategy but if you can improve how your body absorbs and uses calories, you can passively control your weight. The berries provide sweetness that can curb sugar cravings. As a snack, it’s perfect replacement for midday cookies and candy bars. Being able to prepare the chia pudding in advance and only needing to add the berries makes it a great meal prep recipe that can be quickly put together anywhere.

4. Citrus Shrimp Quinoa Spinach Salad

Salads and quinoa are among the superfoods for healthy lifestyles and weight loss recipes. Add in shrimp for a lean protein and you have a winning combination for a low-calorie, high-protein lunch or dinner. The citrus dressing provides a fresh flavor that lifts the entire meal on your palate and makes this a great option for lunches at work. Quinoa is a complete protein and complex carbohydrate that provides long-lasting energy and fiber in one. Cook the shrimp ahead of time or buy it pre-cooked and assemble your salad into meal prep containers a day or two out for a quick grab-and-go lunch.

5. Baked Meatloaf Patties and Roasted Green Beans

One of our most popular recipes, Bakes Meatloaf Patties and Roasted Green Beans offers a super quick, easy-to-make option that everyone will love. Baked meatloaf is easy to prepare and quick to bake, and you can cook a large portion of it and simply add what you need to meal prep containers for perfect pre-portioned lunches. Our recipe has them baked in patties to make it even easier. This is also a great choice for dinner that leaves leftovers easily turned into tomorrow’s lunch. Lean protein with veggies for fiber, creates a balanced meal that is low on calories, rich in flavor, and a perfect place to start for beginners.

6. Baked Sweet Potato Egg Frittata

Egg frittatas are a staple for many meal preppers. Not only is it delicious, and easy to make, but it’s a great meal prep to lose weight. This is also a great option for anyone wanting to avoid meat that is still packed with protein. Sweet potatoes are high in nutrients while being a carbohydrate. Get your daily dose of vitamins A and C while consuming long-lasting energy. One of the reasons that egg frittatas are so popular is that they’re baked so you don’t have to add oil or butter but even better, they’re so versatile. You can exchange the vegetables to your liking or even add meat for additional protein. It all works so well with eggs to harmonize the flavors. Lastly, the Baked Sweet Potato Egg Frittata is easy to cook in bulk and portion out into meals. It can even be frozen to last longer covering breakfast for the entire week. Cut up the frittata into even slices or cubes and simply reheat in the microwave. Often healthy eating is about making convenient healthy options to prevent going back to unhealthy options.

More about Meal Prep to Lose Weight:

• Improved Nutrition: For most people, proper nutrition is simply something we are told we need but don’t understand why. It is the foundation for a healthy body that may not be obvious to you right away but in the long term will keep your body feeling better, healing faster, maintaining strength, and avoiding health complications. It is that important.
• Portion Control: This can help you meal prep to lose weight purely through planning. Even if your meals are not super healthy, simply planning your meals instead of eating until you feel full is an important step in losing weight.
• Lean Protein: Focus on lean proteins in your meals to keep calories low and protein high. Protein aids in weight loss by improving your metabolism and staving off hunger. It’ll leave you feeling full longer. It also helps in building muscle, just in case you’re working on that as well.
• Convenience: Have quick options available in your meal prep plan so when you feel hungry throughout the day you can easily grab a healthy snack rather than fast food or a candy bar. There are great-tasting healthy foods so prepare them in advance and you’ll thank yourself later.

Keto meal prep recipes have gained immense popularity due to their potential to promote weight loss and improve overall health. One of the key reasons for its widespread appeal is its effectiveness in aiding weight loss. By drastically reducing carbohydrate intake and increasing fat consumption, the body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. This metabolic shift can lead to rapid and sustainable weight loss, making the keto diet an attractive option for those looking to shed excess pounds.

The keto diet offers a flexible and sustainable approach to eating that can be tailored to individual preferences and dietary needs. Unlike many fad diets that rely on strict rules and limited food options, the keto diet allows for a wide variety of nutrient-dense foods, including meats, fish, eggs, nuts, seeds, dairy products, and low-carb vegetables. By focusing on whole, minimally processed foods and prioritizing nutrient density, the keto diet can support overall health and well-being while still allowing for delicious and satisfying meals. Overall, the ketogenic diet’s combination of weight loss benefits, metabolic improvements, and dietary flexibility makes it a popular and healthy choice for many individuals seeking to optimize their health and nutrition.

For more information on Eating Keto click here

1. Air Fryer Chicken Wings in Red Pepper Sauce

Our latest and greatest meal prep recipe is also a keto meal prep recipe. Unlike traditional deep-fried wings, which can be loaded with unhealthy fats and calories, these air-fried beauties are much healthier. By using minimal oil and lean chicken, you can indulge in the deliciousness without any guilt. It’s a win-win for your taste buds and your waistline!

2. Sausage Egg Muffins with Strawberries

These egg muffins are a great keto breakfast. They are high in protein which will help you stay full longer and are an easy way to pack in veggies and still be tasty. They are also easy to make in small batches or you can make a large amount and save them for snacks.

3. Grilled Cilantro Skirt Steak and Cauliflower Rice 

No keto meal prep recipe list would be complete without a good steak recipe. This steak dish is light with the cauliflower rice and cilantro pesto listing up the protein dense steak.

4. Buffalo Chicken Salad

Buffalo chicken salad is a great option for salad lovers looking for something different or salad skeptics looking for a place to start. The tangy buffalo sauce elevates the crisp flavors of the onions, celery and peppers balancing out a refreshing salad that is perfect for lunch or dinner.

5. Baked Salmon with Cilantro Cauliflower Rice

This baked salmon and cauliflower rice recipe is very quick and easy to make. The entire dish can be made in 20 min and is a great way to impress your date or significant other. It’s not the usual weeknight dinner despite the spices being common and likely in your pantry already.

6. Easy Air Fryer Chicken Kebabs Recipe

What I love about kebabs is that there are so many ways to make them and so many flavors from all over the world that you can incorporate. They are easy to make and can be cooked on a grill, in the oven, or in an air fryer just like these chicken kebabs. Serve them with your choice of sides such as a salad, in a pita, on top of a bed of rice pilaf, or additional veggies. 

7. Steak and Eggs with Asparagus

This keto meal prep recipe is incredibly versatile, allowing for various cooking methods and seasoning options to suit individual preferences. Whether you prefer your steak grilled to perfection, your asparagus roasted with a sprinkle of garlic, or your eggs poached to creamy perfection, the possibilities are endless. With its delicious flavors, nutritional benefits, and culinary flexibility, steak with asparagus and eggs is a compelling choice for anyone seeking a wholesome and satisfying meal that’s as nourishing as it is delicious.

8. Creamy Cauliflower Mashed “Potatoes” with Roasted Pistachios

If you’re looking for an easy side dish to prep for the holidays, try this keto meal prep recipe. No need for peeling and cooks in less time than your classic mashed potatoes. This side dish can be paired with any protein to provide a quick full meal that is delicious, nutritious, and looks fancy.

9. Ground Beef Cabbage Stir Fry

Struggling with getting vegetables into your diet during your weekly meal prep? Well this recipe ground beef cabbage stir fry is the solution that you’ll definitely enjoy!

10. Stuffed Lasagna Peppers

Stuffed lasagna peppers make a great keto meal prep recipe with fewer prep steps than your traditional lasagna recipe, while having the same flavors found in the classic dish. You can still add tons of flavor even without the extra pasta, and it’s a great way to incorporate more vegetables into the dish. You can keep it simple by using pre-made marinara sauce.

More about Keto Meal Prep:

• Focus on whole foods: Base your meals around whole, unprocessed foods such as meat, poultry, fish, eggs, low-carb vegetables, nuts, seeds, and healthy fats like avocado and olive oil. These foods are naturally low in carbohydrates and rich in nutrients, making them ideal for a keto diet.
• Embrace healthy fats: Healthy fats are a cornerstone of the keto diet and provide a steady source of energy. Incorporate foods like avocados, nuts, seeds, coconut oil, and fatty fish into your meals to meet your fat intake goals. Use these fats for cooking, dressing salads, and adding flavor to your dishes.
• Experiment with low-carb substitutes: Get creative in the kitchen by experimenting with low-carb substitutes for your favorite high-carb ingredients. For example, use cauliflower rice instead of regular rice, zucchini noodles instead of pasta, or almond flour instead of wheat flour in baking.
• Don’t forget about fiber: While carbohydrates are limited on a keto diet, it’s important to include fiber-rich foods to support digestive health. Non-starchy vegetables like leafy greens, broccoli, cauliflower, and Brussels sprouts are excellent sources of fiber that can be enjoyed liberally on a keto diet.