These make-ahead healthy meal prep ideas and recipes will keep you satisfied and nourished, supporting weight loss or maintenance.  All recipes and ideas are plant-based and budget friendly. This post includes affiliate links, which means I make a small commission when you order through them. 

A collage of four healthy meal prep recipes for weight loss including meal prep bowls, burrito bowls, soup, and spring rolls.

Though I’m typically anti-diet, I am all about food that makes us feel nourished, satisfied, and happy. Being that time of year when many of us would like to shed a few pounds or hit the reset button, I’ve gathered some of my favorite meal prep recipes and tips for getting started on not a diet, but a healthier, sustainable lifestyle.  

Why You Should Meal Prep 

Having a plan, and healthy meals prepared, makes it so much easier to eat well on busy days, and resist ordering that pizza again. In a 2017 study of 40,000 adults in France, researchers found that those who meal prepped were less likely to be overweight, and consumed a wider variety of high quality foods. A couple of reasons for this may include portion control and less temptation. 

A meal prep bowl filled with rice and chickpea curry that's perfect for weight loss.

Meal Prep Containers

Choose glass containers that come with airtight lids so that your food will stay fresher longer, and you can pop it in the microwave covered with a paper towel. 

There are many options on Amazon Prime. Sectioned containers are nice for keeping food separate. 


How to Meal Prep for Weight Loss

  • Healthy Meal Prep Bowls: Choose a grain base (like quinoa or farro, a couple of veggies, a protein (like beans or tofu), and a sauce/dressing (like Vegan Pesto, Tahini or Thai Peanut). Cook those components, let cool, then pack in your containers. 
  • Soups: Make a pot of soup and let cool completely. Portion in glass jars and refrigerate for up to 3 days in the refrigerator, or 3 months in the freezer. Leave at least 1/2″ headspace in jars if freezing. 
  • Salads: When packing leafy greens, pack the dressing separately so it doesn’t wilt. Alternatively, choose lettuce-free salads like the ones below. 
  • Smoothies: You can freeze smoothie packs (solid ingredients frozen in freezer bags to add to the blender later), or freeze pre-made smoothies following these instructions. Try our Weight Loss Smoothie recipe. 
  • Fruit & Veggies: Wash and let your produce dry completely. Rinsing berries in an apple cider vinegar rinse will keep them fresher longer. Then store in the fridge. Make a batch of hummus for dipping raw veggies. 
  • Lean & Plant-Based Proteins like tempeh, which is fermented and good for gut-health, and tofu
  • Lentils
  • Chickpeas

Meal Prep Ideas for Weight Loss

I hope you enjoy these easy, healthy, budget friendly meal prep recipes for weight loss. They're all plant-based and mostly gluten-free, loaded with fiber, vitamins and minerals, and lower calorie.


Make smart beverage choices by prepping one of these healthy options.


All of these nourishing breakfasts can be made at least one day ahead of time.

Lunch & Dinner

From wraps to Buddha bowls, all of these plant-based meal prep recipes can be made in advance.


These hearty lettuce-free salads won't get mushy after a day or two. If you'd like to add greens, do so just before eating.


These soups are wonderfully comforting, low calorie, and high fiber.

Sweet Treats

Don't deprive yourself of a treat!