Losing weight can be difficult when you don’t have healthy, portion-controlled meals ready to eat. Meal prepping takes some work upfront, but having meals ready to grab and go makes it much easier to stick to a weight loss plan. These 10 healthy Meal Prep Ideas can help lead to sensible portion sizes and weight loss over time.
#1. Veggie Egg Muffins:
Whip up a dozen egg muffins on a Sunday stuffed with veggies like spinach, bell peppers, onions, and mushrooms. Pop one in the microwave for a portable 170-calorie breakfast. These are packed with protein and fiber to keep you full and satisfied. Make a batch of 24 for breakfasts and snacks all week long.
#2. Mason Jar Salads:
Layer salad ingredients like lettuce, chicken, tomatoes, cheese, beans, or grains in a mason jar for easy grab-and-go lunches. The portions are built right in! Pack the dressing separately to control calories and fat. Make 3-4 salads at a time for variety throughout the week.
#3. Burrito Bowls:
Brown some Lean Ground Turkey or beef along with onions, peppers, and taco seasoning. Portion into containers along with rice, beans, salsa, and other favorite toppings. Customize each bowl with your favorite veggies for maximum nutrition. Make a double batch and enjoy the leftovers later in the week.
#4. Broccoli Cheddar Baked Potatoes:
Bake a batch of potatoes in the oven until tender, then top them with steamed broccoli and a little shredded cheddar cheese before storing them in the fridge. Reheat them quickly when ready to eat. Sprinkle with chili powder or hot sauce for extra flavor. Wrap them individually to keep the potatoes from drying out.
#5. Chicken Zoodle Soup:
Transform zucchini into noodle-like zoodles to use instead of pasta in your favorite chicken soup recipe. The veggie swap slashes calories but keeps you feeling full. Make sure to squeeze out excess moisture from zoodles before adding to the soup. Garnish bowls with fresh herbs or spices.
#6. Greek Yogurt Parfaits:
Layer vanilla Greek yogurt with berries and a sprinkle of granola in portable containers or jars for sweet, protein-packed breakfasts and snacks all week. Substitute chia seeds or sliced almonds to change it up. Mix in a little honey or maple syrup for a touch of sweetness.
#7. Veggie Pizza:
Make a big batch of cauliflower pizza crust over the weekend. Top with tomato sauce, veggies, and just a sprinkle of cheese before cutting into single-serve slices. Add Italian seasoning or red pepper flakes for extra flavor. Freeze extra slices for quick meals later on.
#8. Quinoa Bowls:
Cook a big pot of quinoa and portion it into containers alongside sauteed veggies, beans, avocado, hard-boiled eggs, or other lean protein sources of choice for satisfying grain bowls. Make it a bowl bar by prepping quinoa along with toppings so everyone can customize it. Squeeze fresh lime juice over quinoa for a tangy taste.
#9. Fruit and Nut Oatmeal:
Prepare steel-cut or overnight oats using milk or yogurt and portion into jars along with fresh, diced fruit and nuts. Grab one from the fridge and heat up in the morning. Use almond or soy milk for a nutritious dairy-free option. Stir in a scoop of protein powder for staying power.
#10. Cabbage Rolls:
Blanch cabbage leaves and let them cool. Fill them with lean ground turkey mixed with precooked brown rice, tomatoes, and seasonings before rolling them up and storing them in an airtight container. Simmer rolls in a simple tomato sauce until heated through. Shred carrots or zucchini into the meat mix for extra nutrition.
Bonus Tip:
You can burn more calories to help with weight loss by adding a supplement to your regimen. Fat burning supplements speed up your metabolism using natural ingredients like green tea and Acetyl L-Carnitine.
Making healthy meals ahead can transform your eating habits for weight loss success. Prep some of these dietitian-designed recipes on your next day off so you’ve got ready-to-eat options waiting when hunger strikes all week long. With some planning and portion control, you’ll reach your weight loss goals in no time!
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