9 Healthy Meal Prep Ideas for Weight Loss

Weight loss has been the talk of the town for quite a few years. Most people focus on reducing weight and not being healthy. You can stay healthy in any type of body mass, height, and stature. Having an active lifestyle with good eating habits will help in reducing weight.

Meal prepping is a great tool for weight watchers as it paves the way for conscious eating. Most of us gain weight by eating junk foods at random times. When you have disciplined food habits, it becomes easy to lose weight gradually. I am a firm believer in gradual weight loss over a longer time than extreme weight loss within a few weeks.

If you are looking to maintain a healthy body, adapting meal prep as a regular practice in your life will do wonders for your body. Meal prepping can range from including a simple salad routine to eliminating certain food groups from your diet. It’s a versatile, flexible, and scalable practice that suits many dietary schedules.

Here are 9 simple meal prep ideas to lose weight and lead an active lifestyle.

Chop Salad

Salads are a great way to add nutrition and variety to your breakfast or lunch. Chop salads are a combination of different vegetables, meat, dressing, and green leaves. You need to choose three vegetables for the week ok and chop them and store them in boxes.

Choose carrot, cucumber, or capsicum. Add your choice of meat or proteins such as cottage cheese, ham, or legumes. You can make simple dressing including the lemon vinaigrette, sweet onions, or mayo dressing. Store them in separate boxes and make them as you eat. Top with fresh micro greens of your choice.

When you have chopped salads ready in your fridge, you take a minute to assemble everything into a meal. This can help you choose healthy instead of buying a chicken wrap or croissant high in calories from your nearby cafe.


Sprouts are a dominant source of fiber and proteins which can keep you full for a pretty long time by reducing your appetite. Sprouting is a simple process of soaking mung beans, chickpeas, or other legumes overnight and letting them sprout by draining the water the next day. You can keep the soaked beans in a casserole covered for a day or two to let them sprout.

You need to schedule a reminder every night to sprout different legumes for the week. You can even sprout them on a leisure day, refrigerate and use them in salads, curry, or eat them raw as snacks. Have a bowl of sprouts between your meals to shed kilos and stay away from fatty foods.

Sprouts Meal Prep for Weight Loss
Sprouts Meal Prep for Weight Loss

Rainbow of Fruits

Fruits are rich in nutrients, vitamins, minerals, and fiber that can help you lose weight. When you eat a variety of fruits every day, it will help in boosting your metabolism, burning fat, and reducing your appetite.

Choose three fresh fruits for the day based on their purpose. You can check this article to know the different categories of fruits and how to buy them. Apples, bananas, and berries fall under fresh fruits. I prefer to eat them raw instead of juicing them. When you chew and eat fruits, the high fiber and water content make them filling and keep you fuller for longer.

Portion Control

Portion control plays a key role in losing weight over a period. When you serve food in the right amounts, you don’t go back for seconds. It prevents you from eating too much. Most of us don’t have the time to portion control regularly. You can meal prep the portions in advance to save time and energy.

Cook the required quantities of carbohydrates, vegetables, protein, and fats for the day, but pack them in individual boxes. This helps to eat right without wasting a lot of time in choosing what to eat for the day. A balanced meal helps you suppress hunger at random times, keeping you full until the next meal.

Buddha Bowl

Buddha Bowl is a trendy way of eating different nutrient-rich meals for the day in a bowl. It includes carbohydrates, protein fats, fruits, and vegetables, which make it into one enormous meal. You must choose a grain such as quinoa rice, brown rice, fat such as almond butter, yogurt and include any type of protein such as tempeh, chickpeas, chicken, or shrimp. Finish the bowl with some fresh salad made with vegetables and microgreens.

You can prepare each of the constituencies overnight and store them in the fridge. Mix and match to make different Buddha bowls for a healthy lunch.

Buddha Bowl Meal Prep for Weight Loss
Buddha Bowl Meal Prep for Weight Loss

Spicy Meals

Spicy food can burn fat faster. Eating spicy meals for the day will help you relax as well as burn calories. Make a big batch of spicy soups, noodle bowls and freeze them.

When you want to eat spicy food for dinner, you can just reheat them and add some pepper or chili powder to make it even spicier and consume it hot as a late-night dinner. It’s a very simple and economical way to eat healthily as well as lose weight organically. You can add vegetables to squeeze in more nutrition to a broth or soup.

Grilled Proteins

Grilling is a simple way to cook meat such as chicken, lamb, seafood, and shellfish without consuming a lot of fats. You can grill a whole chicken and portion them as meals for a few days. Marinate the meat using different ingredients for a variety. Grill them for lunch or dinner and enjoy them with a drink.

Grilled proteins have lesser calories than other types of meat varieties. It is best to consume grilled proteins with the side salad. This helps add in all the required nutrients to the body with a single meal. Eating different grilled proteins for dinner will keep you full for longer through the night, helping you cut down midnight cravings.

Grilled Protein Meal Prep for Weight Loss
Grilled Protein Meal Prep for Weight Loss

Soak Your Grains

Most of us cook grains such as brown rice, white rice, and quinoa for the meal. When you soak your grains for at least an hour, it cooks faster and the starch from the grains will be lesser making it a healthier option. You can grind the soaked grains to make quick dosa or steam them for a lighter dinner.

Soaking grains is a great technique to reduce the starchy content and control your blood sugar levels. It is not advisable to cut down carbs completely to lose weight, but you can change them in alternative ways to get your energy for the day.

Baked Snacks

Healthy snacks need not be expensive trail mixes or dry fruits. You can simply bake regular snacks instead of frying. Make chips out of vegetables and fruits to consume them in a healthier way. Popcorn, dark chocolate, fried nuts, and popped chips are great alternative healthy snacks to lose weight.

You can make quick snacks using puffed rice and rice flakes which are lesser in calories helping you stay full in between meals. Eat nuts, yogurt, or rice flake bars to satiate your random hunger pangs.

Bottom Line

Conscious eating is the way to lose weight gradually. Most of us go on crash diets to reduce weight, which can be harmful in the long haul. The major drawback of dieting is you will put on the lost weight after a period. Making a healthy lifestyle change is the sustainable way to weight loss.

One Comment Add yours

  1. X says:

    Sprouting is amazing! I just got into it and I have been loving it so far. Great post!

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s