January 5, 2021

Meal Prep Ideas for Weight Loss

posted by Marina Delio | 0 Comments

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.

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.

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.

Beverages

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

Detox Water

These detox water drinks with lemon are infused with fruit like cucumber and strawberry for delicious hydration.

Apple Cider Vinegar Shots

Enjoy an apple cider vinegar shot a day with these two easy and tasty recipes! Made with Bragg's apple cider vinegar with the mother and fresh juice, these ACV shots are great for natural immune support, detox, wellness, and weight loss*

Breakfast

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

Chia Pudding Recipe

How to make basic chia pudding to top with berries and nuts. Sweeten with stevia for a lower calorie breakfast. Chia pudding is high in protein and fiber, and will keep you full all morning.

Grain-Free Superseed Granola

An addictive healthy vegan, grain-free granola recipe loaded with wholesome seeds and nuts.

Overnight Oats Recipe

Overnight oatmeal made with almond milk is a simple make-ahead plant based breakfast. Top with berries or add your favorite mix-ins!

Lunch & Dinner

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

Grilled Green Goddess Wraps

Photo Credit: strengthandsunshine.com

No more boring lunches! These Grilled Green Goddess Wraps are full of green goodness and nutrition with a lima bean spread, broccoli, and hearts of palm! Gluten-free, nut-free, and vegan, these wraps are a healthy recipe that's school or work friendly and freezable!

Meal Prep Roasted Tofu Recipe - Easy Sheet Pan Meal Prep Tofu

Photo Credit: www.runningtothekitchen.com

This sheet pan recipe for roasted tofu, cabbage & peppers is an easy way to meal prep a healthy and nutritious vegetarian meal to enjoy throughout the week.

Sheet Pan Buddha Bowls with Tahini Sauce

Roasted winter vegetables come together to create a nourishing and easy dinner.

Spring Rolls

Find out how to make healthy veggie spring or summer rolls with this easy recipe! Fresh spring rolls are a simply delicious combination of fresh vegetables, herbs, rice paper, and a flavorful peanut sauce for dipping. These spring rolls are naturally vegan and gluten-free. They last up to 2 days stored in an airtight container in the fridge.

Korean BBQ Chickpea Bento Bowls

If you love Korean BBQ, I think you'll love this plant-based bento bowl version. Perfect for lunches and kid friendly dinners, this veggie dish is rich in protein, fiber and plant-based iron.

Costa Rican-Style Gallo Pinto (Gluten-Free, Vegan)

Photo Credit: moonandspoonandyum.com

Gallo Pinto is a rice and beans dish with its origins in Central America. This take is inspired by my time living in Costa Rica and how I most frequently experienced this dish. It is so tasty and filling that I love to introduce it to others who may not have experienced it yet!

Falafel Wrap

Quick and easy falafel recipe stuffed inside a flatbread wrap with vegetables and tahini sauce make a delicious vegetarian, vegan, plant-based lunch or dinner. Make a batch of falafel on the weekend and freezer or refrigerate for adding to salads and wraps throughout the week.

Meal Prep Bowls with Broccoli, Grapes, Pecans and Quinoa

An easy meal prep recipe that makes a delicious lunch or dinner on busy days. This meal prep bowl is naturally vegetarian, vegan, and gluten-free. It's packed with quinoa, roasted broccoli, grapes, and pecans.

Instant Pot Burrito Bowls with Black Beans and Brown Rice

Easy Instant Pot pressure cooker burrito bowls made with cilantro lime brown rice and black beans using the pot-in-pot method. These Chipotle inspired burrito bowls are vegetarian, vegan, and gluten free.

Yellow Curry with Chickpeas and Roasted Vegetables

This easy vegan yellow curry recipe is loaded with chickpeas, coconut milk, and roasted vegetables. It makes an easy, comforting, and wholesome meal.

Salads

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.

Green Goddess Dressing

Avocado Green Goddess dressing is bright, fresh, and zingy! Made with ripe avocado, fresh herbs, and lemon juice, this vegan salad dressing is oil-free and gluten-free. It's a healthier version of the classic Goddess dressing. Use it as a dip for veggies, a dressing for salad, or sauce for grain bowls.

Balela Bean Salad

This flavorful Middle Eastern chickpea salad made with dried or canned chickpeas is perfect for meal prep as it lasts for several days in the refrigerator. Enjoy as a side salad or stuffed into pita pockets. This recipe is naturally vegan and gluten free (without the pita).

Mediterranean Lentil Salad

A hearty and flavorful cold lentil salad with Greek and Mediterranean flavors. This vegetarian or vegan lentil salad is a great summer dinner or lunch to make on meal prep days.

Greek Salad with Chickpeas

A flavorful light and healthy vegan Greek salad with chickpeas and a light Greek dressing.

Soups

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

Cabbage Soup Diet Recipe

This updated version of the original weight loss cabbage soup diet recipe is packed with nutritious vegetables and cabbage. Make it on the stovetop on in the Instant Pot. This healthy detox soup is high in fiber and naturally vegan and gluten free.

Greek Lentil Soup (Fakes)

Fakes, or Greek Lentil Soup, is a popular recipe in Greece, especially during Lent, but enjoyed all year. It's a simple, hearty lentil soup that just happens to be vegetarian and vegan friendly. Make your Greek lentil soup on the stovetop or in the Instant Pot pressure cooker for an easy, healthy meal.