75 Pounds Down: My Top 18 Meal Prep Recipes For Reaching Your Weight Loss Goals
Here are 18 of my favorite meal prep recipes that helped me lose 75 pounds—balanced, satisfying, and easy to prepare ahead of time. These meals focus on high protein, fiber-rich carbs, and healthy fats to keep you full and energized without sabotaging your goals.
1. Sheet Pan Chicken and Veggies
A symphony of flavors all in one pan! Lean chicken breast, seasoned to perfection, roasts alongside vibrant broccoli, sweet carrots, and earthy sweet potatoes. The magic of this meal lies in its simplicity and health benefits.
Experience minimal cleanup as the oven does all the work, bringing out the natural sweetness of the vegetables while keeping the chicken juicy. Packed with nutrients, this dish is a staple for anyone aiming to eat healthy without the fuss.
Perfect for meal prepping, you can store portions for the week ahead, ensuring a nutritious meal is always at hand.
2. Turkey Taco Bowls
Imagine your favorite taco flavors in a bowl! Ground turkey seasoned with a blend of spices, laid over a bed of fluffy brown rice. Add a scoop of black beans, a dollop of salsa, and freshly chopped romaine lettuce for a refreshing crunch.
This dish is not just about flavor; it’s a powerhouse of nutrients. High in protein and fiber, it keeps you full and satisfied without piling on the calories.
Ideal for lunch or dinner, this meal prep favorite lets you enjoy taco night every night, guilt-free!
3. Greek Chicken with Quinoa and Cucumber Salad
Transport yourself to the Mediterranean with this delightful dish. Grilled chicken thighs, juicy and tender, accompany wholesome quinoa, bursting with nutty flavors.
Fresh cherry tomatoes and crisp cucumbers bring a refreshing contrast, while a dollop of tzatziki sauce adds a creamy, tangy finish. This balanced meal offers a taste explosion with every bite.
Rich in protein and essential nutrients, this dish satisfies hunger and supports weight loss. Enjoy it as a light dinner or a hearty lunch, evoking the sun-drenched coasts of Greece.
4. Egg Roll in a Bowl
Savor the essence of an egg roll without the wrapper! Ground turkey or chicken is sautéed with shredded cabbage, fragrant garlic, and spicy ginger.
Coconut aminos add a savory depth to this low-carb, high-protein meal that delights the taste buds while supporting weight loss goals.
Quick to prepare and bursting with Asian-inspired flavors, this dish is a go-to option for busy weeknights. Enjoy all the goodness of an egg roll, minus the extra calories.
5. Baked Salmon with Asparagus and Brown Rice
Baked salmon, rich in omega-3 fatty acids, is paired with tender asparagus and fluffy brown rice for a meal that nourishes body and soul.
This dish is as beautiful as it is nutritious, with the vibrant colors of the greens and pink hues of the salmon. Perfect for those seeking heart-healthy options that don’t compromise on taste.
Batch bake these ingredients to have a ready-to-eat meal that stores well and keeps you feeling full and satisfied.
6. Chickpea and Spinach Curry
Indulge in a plant-based delight with this chickpea and spinach curry. Aromatic spices mingle with hearty chickpeas and fresh spinach, creating a satisfying meal.
Serve over cauliflower rice or quinoa for added texture and a filling experience that doesn’t weigh you down. This vegan-friendly dish is rich in protein and fiber, ensuring you feel full and energized.
Perfect for anyone looking to incorporate more plant-based meals into their diet without sacrificing flavor or satisfaction.
7. Turkey Meatballs with Zucchini Noodles
Comfort food gets a healthy twist with turkey meatballs and zucchini noodles. Lean turkey meatballs, baked in rich marinara sauce, provide a hearty, satisfying taste.
Pair them with spiralized zucchini, offering a low-carb alternative to traditional pasta. This dish is both comforting and nutritious, perfect for meal preppers aiming to cut carbs.
Enjoy the flavors of Italy in a guilt-free meal that supports your weight loss journey. Store portions for a quick and delicious dinner any night of the week.
8. Buffalo Chicken Lettuce Wraps
Experience the bold flavors of buffalo chicken without the extra calories! Shredded chicken breast is seasoned with buffalo sauce and nestled in crisp lettuce leaves.
Crunchy carrots and celery add texture, while a Greek yogurt ranch drizzle provides a creamy finish. These wraps are light yet satisfying, perfect for those who love spicy flavors.
An ideal choice for lunch, these wraps keep you full and focused throughout the day without weighing you down. A delicious way to enjoy your favorite flavors guilt-free.
9. Overnight Oats with Chia and Berries
Start your day with a jar of overnight oats brimming with flavor and nutrition. Combine oats, almond milk, and chia seeds, and let them sit overnight to absorb the goodness.
Top with a burst of color from frozen berries, creating a breakfast that’s creamy, sweet, and loaded with fiber. This easy prep meal is perfect for busy mornings, providing sustained energy.
Customize with your favorite toppings to keep breakfast exciting and aligned with your weight loss goals. Wake up to a ready-made meal that fuels your day.
10. Lentil and Veggie Soup
Warm up with a bowl of hearty lentil and veggie soup. Packed with protein-rich lentils, this soup also features carrots, celery, and tomatoes for a nutrient-dense meal.
Perfect for meal prepping, it stores and freezes well, making it an ideal choice for quick lunches or light dinners. This soup is not only filling but also supports weight loss with its high fiber content.
Savor the comforting flavors and enjoy a meal that’s as good for your body as it is for your taste buds.
11. Teriyaki Chicken Stir-Fry
Enjoy a homemade teriyaki chicken stir-fry that’s both flavorful and nutritious. Lean chicken breast is cooked with a mix of colorful bell peppers, onions, and snow peas.
A homemade low-sugar teriyaki sauce ties all the flavors together, making this dish a family favorite. Quick to whip up, it’s perfect for those busy weeknights.
High in protein and packed with veggies, this stir-fry supports a balanced diet while satisfying your taste buds. Enjoy the vibrant colors and delicious flavors in every bite.
12. Stuffed Bell Peppers
Baked stuffed bell peppers are a feast for the senses. Bright, colorful peppers are filled with a delicious mixture of ground turkey, quinoa, black beans, and salsa.
The ingredients meld together as they bake, creating a savory, satisfying dish that’s high in protein and fiber. These peppers are perfect for meal prepping, offering a convenient, nutritious option for lunch or dinner.
Enjoy a bit of everything with every bite – a true symphony of flavors that supports your weight loss journey.
13. Cauliflower Fried Rice with Shrimp
Craving takeout? Try this low-carb cauliflower fried rice with shrimp. Sauté shrimp with cauliflower rice, peas, carrots, and eggs, all seasoned with tamari sauce.
This dish is brimming with flavor while keeping carbs in check. It’s a quick and easy meal that satisfies cravings without derailing your diet.
Perfect for busy weeknights, this dish offers a taste of your favorite fried rice without the guilt. Enjoy the delightful blend of textures and flavors in every bite.
14. Spaghetti Squash with Turkey Bolognese
Spaghetti squash makes an excellent pasta substitute in this comforting dish. Roasted to perfection, it’s topped with a rich turkey bolognese sauce made from lean ground turkey and crushed tomatoes.
Fresh basil adds a fragrant finish, turning this dish into a hearty, satisfying meal. Packed with nutrients and low in calories, it’s perfect for those watching their weight.
Ideal for meal prepping, this dish ensures you have a delicious, healthy meal ready to go. Savor the flavors of Italy, guilt-free!
15. Grilled Chicken and Hummus Snack Boxes
Snack time gets a healthy upgrade with these grilled chicken and hummus snack boxes. Tender chicken strips pair with creamy hummus, crunchy cucumbers, and cherry tomatoes.
A few olives add a savory note, making these boxes a perfect high-protein, low-carb snack option. Easy to prepare and convenient, they’re ideal for on-the-go nutrition.
Enjoy a balanced snack that keeps energy levels stable and supports weight loss. Whether at work or on a hike, these boxes provide the nutrition you need.
16. Slow Cooker White Chicken Chili
Let your slow cooker work its magic with this white chicken chili. Shredded chicken, white beans, and green chiles come together with cumin for a comforting, protein-packed dish.
Perfect for meal prepping, this chili stores well and is a crowd-pleaser. It’s ideal for those chilly nights when you crave something warm and filling.
Enjoy the flavors and simplicity of this dish, knowing it’s aligned with your weight loss goals. A hearty meal that comforts and nourishes.
17. Tofu and Broccoli Stir-Fry
For those seeking plant-based options, this tofu and broccoli stir-fry delivers. Tofu is sautéed with broccoli and garlic, then tossed with a light sesame-ginger sauce.
Serve it over brown rice or farro for a complete meal that’s both satisfying and nutritious. This dish is high in protein and bursting with flavor, perfect for any day of the week.
Enjoy the textures and tastes, knowing this meal supports your diet and health goals.
18. Mason Jar Salads
Enjoy fresh salads on the go with mason jar salads. Layer greens, grilled chicken or chickpeas, and a variety of chopped veggies in a mason jar.
Drizzle with a light vinaigrette and shake when ready to eat. These salads are convenient, portable, and perfect for meal prepping.
High in fiber and protein, they support a balanced diet and keep you full throughout the day. A colorful, nutritious option that’s as delicious as it is visually appealing.