6 Easy Meal Prep Ideas for Weight Loss

Top 6 Easy Meal Prep Ideas for Losing Weight

Food-prepping ideas for weight loss don’t have to be complicated. 

We’ve rounded up six staples that you can use to create hearty meals that are full of flavor and easy to prepare with just a few tools.

Once you get the hang of prepping, you can expand your repertoire of weight-loss recipes and nutritious meals. Here are some favorite meal prep ideas for the busy weeks ahead.

1. Slow cooker shredded chicken

Throwing chicken in a slow cooker or crockpot is super easy and a mostly hands-off process. 

All you have to do is place the chicken breasts in the cooker and add in your favorite seasonings for amazing flavor. Once the chicken is done, shred it with a pair of forks or a hand blender.

Chicken breast is great for low-calorie meal prep. One serving has just 133 calories, 2.8 grams of fat, and 27 grams of protein. It’s a versatile ingredient for putting on a salad, in a wrap, or even in a stuffed baked sweet potato. It’s also cheaper than a store-bought rotisserie chicken.

2. Brown rice or quinoa

Brown rice and quinoa are great to keep in your pantry for meal prep. 

Brown rice is a complex carb that is full of fiber and nutrients. Depending on your cooking method, a pot of rice is done in 30 to 45 minutes. 

You can use it as a base for a stir fry or bowl, or as a side to your favorite protein.

You can use quinoa in the same ways for a quick and healthy meal. As an added bonus, it has 8 grams of protein per serving.

3. Overnight oats

Overnight oats are the perfect recipe for busy mornings. You can customize them to your liking by mixing the oats with your favorite milk, yogurt, or protein powder the night before. 

The next morning, add toppings like fruit, nuts, or cinnamon to create healthy and delicious breakfast bowls. People usually eat overnight oats cold, but you can heat them up if you prefer.

4. Drained black beans

Legumes, like black beans, are low in fat and packed with plant-based protein. 

After popping open a can of beans, rinse and drain them. From there, you can create a variety of tasty dishes, such as:

• Black bean tacos or quesadillas
• Black bean burgers
• Breakfast burritos

Black beans are versatile, so you can add them to a salad or stir fry as a good source of lean protein.

5. Slightly undercooked veggies

Veggies have so many delicious flavors and are full of health benefits. 

When you prep your veggies, like roasting, for example, don’t cook them all the way. They might get a bit soggy in your fridge after sitting for a few days. 

Instead, undercook them slightly so that when you heat them up again, they’ll have the perfect texture.

Just like everything else on this list, cooked veggies are easy to use in many ways. When looking through lose weight meal prep recipes, you’ll find that veggies are always a staple. 

Having some prepped and ready to go makes it easy to throw together something delicious in no time.

6. Sauces and dressings

Sauces and dressings can jazz up many of your favorite recipes. The trick is to choose the right ones since many can be full of extra sugars or fat. 

For salads, try vinaigrettes or dressings made with heart-healthy olive oil. Making your own dressings with vinegar, oil, and herbs is simple and makes it easy to customize.

Having some basic sauces on hand, like tomato sauce, also helps make things simple when assembling a healthy meal. 

Look for brands that have no added sugars and are low in fat.