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10 Meal Prep Ideas for Weight Loss: Help Shed the Pounds

Head and shoulders photograph of Anju Mobin
a woman in a kitchen cutting vegetables on a cutting board
Are you trying to lose weight but struggling to maintain a healthy eating routine?

It can be challenging to maintain a balanced diet while juggling work, family, and more. But, there is one tool that can make a significant difference-meal prepping!

There are many reasons to start meal planning, particularly for weight loss. Meal prepping can help you stay on track with your goals, ensuring you get the nutrients you need without taking in too many calories.

Here are 10 meal prep ideas to help you shed those unwanted pounds. You can order these dishes from meal delivery services too.

1. Crispy Sour Cream & Onion Chicken

This quick and easy recipe can be ready in just over 30 minutes. It is one of the best meals for weight loss as it's high in protein and contains only complex carbs.

Season and bread the chicken before frying, roast the vegetables, and serve with lemon wedges. Transform the recipe into a keto-friendly dish by swapping out the potatoes for zucchini.


  • 12 oz pkg boneless, skinless chicken breasts
  • ½ lb broccoli
  • 2 potatoes
  • 1 lemon
  • ¼ oz fresh chives
  • 2 oz mayonnaise
  • ¼ oz ranch seasoning
  • 2 (1 oz) sour cream
  • 2 oz panko

The recipe contains 970 calories, 58g of fat, 52g of protein, and 71g of carbs.

You can make the roasted potatoes ahead of time and keep them in the fridge for 3 to 4 days. Reheat them when serving to increase the resistant starch and reduce their glycemic index.

Using lean chicken and incorporating flavors without excessive calories, this dish is one of the best meals for weight loss. As someone that follows a 2000-calorie diet, it covers half of my daily calorie requirements. Plus, it offers the perfect blend of taste and nutritional value.

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2. White Wine Chicken Scaloppini With Zucchini & Carrots

This recipe for White Wine Chicken Scaloppini is a low-carb high-protein option that boosts metabolism and can satiate you for longer.

This dish incorporates thinly pounded chicken, tomatoes, butter, and wine sauce. It is served with a side of roasted zucchini and carrots.


  • 16 oz. Carrot
  • 12 oz. Boneless Skinless Chicken Breasts
  • 2 Zucchini
  • 2 Roma Tomatoes
  • 2 fl. oz. White Cooking Wine
  • ⅘ oz. Tuscan Herb Butter
  • 2 Garlic Cloves

One serving of this dish offers 500 calories, 30g carbohydrates, 24g fat, 40g protein, and 1760mg sodium. You can prep and store this meal for up to 5 days.

This recipe's low-calorie content and ability to keep me full for long periods of time have played a massive role in my weight loss journey. Chicken is also a great protein source for weight loss meals as it is low in fat and high in protein.

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3. Mushroom Parmesan Soup With Chicken

This rich and filling soup is a flavorful and satiating option for weight loss with its balanced blend of protein, fiber, and savory taste.

Saute the mushrooms with onion and spices of your choice, add chicken broth, and then heavy cream and cheese.


  • Chicken
  • Onions
  • Chicken broth/water
  • Mushrooms
  • Heavy cream
  • Parmesan cheese
  • Spices for flavoring

One serving of this soup has 210 calories, 7g carbohydrates, 12g fat, 18g protein, and 490mg sodium. You can store it in an airtight container in the refrigerator for up to 3 to 4 days, or freeze it for longer-term storage.

I included this recipe because it is a satisfying and flavorful option that can be conveniently prepared beforehand. Mushrooms, which are the star ingredient, are not only low in calories and high in fiber, but they also make for a healthy meat substitute.

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4. Chocolate Peanut Butter Bar

Healthy desserts are a must for a successful weight loss journey. And what could be better than a high-protein snack bar with chunks of dry roasted peanuts layered with peanut butter and melted chocolate?


  • Roasted peanuts
  • Creamy peanut butter
  • Melted chocolate

One serving of this recipe contains 200 calories, 8g fat, 11g protein, and 6g fiber. It can typically keep for about 1 to 2 weeks at room temperature or up to a month when stored in the refrigerator.

This recipe uses dark chocolate which is perfect for weight loss as it is high in antioxidants and has a satisfying richness that can help curb cravings for sweeter, higher-calorie treats.

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5. Roasted Garlic Aioli Dip

One of the best meal prep tips for weight loss I've ever received is to make aioli. This keto-friendly cold sauce can be used as a dip for vegetables, seafood, or grilled meats.

To make it, whisk together 2 egg yolks in a bowl and slowly drizzle in 1 cup of olive oil while whisking vigorously. Once the oil is fully incorporated and the mixture has thickened, stir in garlic paste, salt, and lemon juice.


  • 2 Eggs
  • 1 cup olive oil
  • Garlic paste
  • Lemon juice
  • Salt

One dip serving contains 80 calories, less than 1g of carbs, 9g of fat, 0g of protein, and 120mg of sodium.

This recipe can be stored in an airtight container in the refrigerator for 1 to 2 weeks. It is an excellent meal prep dip due to its versatile flavor and ability to enhance various dishes. You can add it to high-protein breakfasts that are low in calories, and use it to enhance the flavor of vegetables, lean proteins, and whole grains.

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6. Pico de Gallo Guacamole with cilantro & jalapeño

Pico de Gallo Guacamole combines the creaminess of guacamole and the fresh and spicy flavors of salsa to create an even more delicious dip. With its blend of fresh ingredients and satisfying flavors, it is a quick, nutrient-rich option for weight loss.

To make this recipe, simply combine tomatoes, onions, and flavorings such as cilantro and chili peppers.


  • 2 ripe avocados
  • 2 tomatoes
  • 1/2 small onion
  • 1 jalapeño pepper
  • 1/4 cup chopped cilantro
  • 1 lime
  • Salt
  • Pepper

One serving contains 45 calories, 3g carbohydrates, 4g fat, 1g protein, and 135mg sodium. You can refrigerate this until use but make sure to use it within the next three days.

Pico de gallo guacamole combines fiber-rich veggies and healthy fats, and one of the best meal prep tips for weight loss is to use it as a nutritious dip to enhance balanced eating.

7. Breakfast Frittata with Cheese, Sausage, and Bacon

This is a protein-rich and satiating breakfast that can help control cravings throughout the day.

To prepare this recipe, simply combine the ingredients in a bowl and place them on a baking sheet. Bake for 15 to 20 minutes and enjoy.


  • 6 large eggs
  • 1/2 cup milk
  • 1/2 cup shredded cheddar cheese
  • 3 slices of bacon, cooked and crumbled
  • 3 breakfast sausages, cooked and chopped
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons butter or oil

One serving contains 330 calories, 10g carbohydrates, 26g fat, 16g protein, and 600mg sodium.

This recipe can help curb hunger pangs and keep you satiated for longer. Eggs are a healthy addition to any weight loss-focused diet as they are low in calories and high in protein.

8. Smoked Almond-Crusted Chicken With Broccoli

This smoked almond-crusted chicken dish is a quick and easy option for weight loss as it's keto-friendly, rich in protein and fiber, and low in carbohydrates.

To make, season the chicken, top it with mayonnaise and pesto before pressing on the panko-almond mixture. Bake till golden brown and serve with garlic-flavored crème fraîche, and roasted broccoli with cheese.


  • 12 oz. Broccoli Florets
  • 12 oz. Boneless Skinless Chicken Breasts
  • 2 oz. Crème Fraîche
  • 2 Tbsp. Roasted Red Pepper Pesto
  • ½ oz. Smoked Almonds
  • ½ oz. Shredded Parmesan Cheese
  • 0.42 oz. Mayonnaise
  • 2 Tbsp. Panko Breadcrumbs
  • 1 tsp. Garlic Pepper

One serving of this dish has 550 calories, 22g carbohydrates, 32g fat, 46g protein, and 1280mg sodium.

You can prep the ingredients for this recipe beforehand, but make sure to use them within 5 days. With ingredients like broccoli and lean chicken, this dish can be incredibly beneficial for weight loss. It is low in calories, high in fiber, and satiating.

9. Mushroom Chicken Thighs & Wild Rice

Chicken thighs are a good source of lean protein and they are quick and easy to prepare.

To prepare, sauté the seasoned chicken thighs with herbs and garlic, then serve over rich and creamy asiago wild rice.


  • Chicken Thighs
  • Green Beans
  • Mushrooms
  • Wild Rice Blend
  • Onions
  • Heavy Cream
  • Cream Cheese
  • Asiago cheese
  • Olive Oil
  • Garlic
  • Lemon Juice
  • Salt
  • Black Pepper
  • Herbs such as rosemary, thyme, and chives

One serving of this dish has 520 calories, 36g carbohydrates, 28g fat, 32g protein, and 820mg sodium. It can be stored in an airtight container in the refrigerator for up to 3 to 4 days.

What makes this dish ideal for weight loss is that it features fiber-rich ingredients like wild rice and green beans. Adding high-fiber foods to your diet can helps reduce appetite and aid in weight loss.

10. Garlic and Lemon-Crusted Salmon

If you're wondering why you’re not losing weight on a keto diet, perhaps it's time to incorporate a broader range of protein sources, like this garlic and lemon-crusted salmon.

The pan-seared salmon is coated with a crispy garlic and lemon crust, which adds a burst of flavor and texture to the dish. The charred tomatoes add a sweet and smoky flavor to the meal.


  • 12 oz. Salmon Fillets
  • 11 oz. Kale
  • 1 Lemon
  • 4 oz. Grape Tomatoes
  • 4 oz. Light Cream
  • 1 Shallot
  • 2 Garlic Cloves

One serving of this meal has 630 calories, 24g carbohydrates, 43g fat, 41g protein, and 1180mg sodium. Stored in an airtight container in the refrigerator, this dish can stay fresh for 2 to 3 days.

Not only is salmon high in protein and omega-3 fatty acids, but it is also satiating and supports heart health. Add it to your meal prep for weight loss grocery list enjoy a nutritious and delicious option that can help you reach your weight loss goals.

Start Meal Prepping for Weight Loss, Today

Meal prepping can be a powerful tool for achieving your weight loss goals. Planning and preparing nutritious meals ahead of time makes it easier to control portion sizes and ensure that you're sticking to a balanced diet that is rich in whole and superfoods.

Successful meal planning requires dedication and consistency, and one of the best ways to create a sustainable meal prep routine is by choosing nutrient-dense ingredients and preparing them in batches. Set aside a specific day each week for batch cooking to make this method even more efficient.

Meal delivery services such as Nutrisystem and Trifecta are convenient for healthy meal prepping as they home-deliver freshly prepped and packaged ingredients for recipes of your choice.

Head and shoulders photograph of Anju Mobin
Anju Mobin is a certified nutritionist, Diet and Fitness Consultant at numerous medical clinics, founder and editor of fitnesshacks.org, and a writer for Top10.com. Anju strives to simplify complex information about nutrition, health, and fitness for the general public.

*The information on this site is based on research, but should not be treated as medical advice. Before beginning any new diet plan, we recommend consulting with a physician or other professional healthcare provider. Results may vary based on various health factors, individual weight loss plans and adherence to the meal plan.