Five healthy meal prep recipes using the same ten fresh ingredients. Breakfast, lunch, and dinner, these are easy and tasty weight loss meal prep ideas.
You guys have been asking for meal preps that use the same ingredients to make different meals, so I am hooking you up with 5 healthy weight loss meal prep recipes using the same 10 fresh ingredients. I have all the meals covered in this weight loss recipe: breakfast, lunch, and dinner. All of the weight loss recipes are big on flavor and easy to make.
I decided to use boneless and skinless chicken thighs as the main protein – they have so much flavor and don’t dry out very easily unlike breasts. All of these recipes are perfect for weight. Yes, even the pesto pasta. You can actually meal plan pasta and lose weight thanks to low carb shirataki noodles, I love these noodles!
Weight Loss Recipes For Beginners
This meal prep is designed so you spend 60-90 minutes cooking on Sunday or Monday, and you have at least 5 healthy meals done for the week. I say at least because the breakfast meal prep recipes can last 2-3 days, especially the frittata. There is nothing like finishing your weekly meal prep and knowing that you have a bunch of healthy and tasty meals to help you lose weight.
I believe this is the only way to help lose weight and stick to your weight loss goals. Cooking your own meals and exercise – it is that easy. You have to know what goes into your body if you want to stay healthy once you start eating out. You have no idea what ingredients they are using. Weekly meal prep will keep you on your diet and help you reach your health goals.
I use the low carb shirataki noodles to make the pesto pasta and the noodle and veggie stir fry. My favorite brand is pasta zero by Naysoya. They have no funky smell and work great as a noodle substitute. Just make sure to follow the directions below and cook the excess moisture out of the noodles in a dry non-stick pan. Otherwise they will make the dish watery.
The Leaf: Your Go To Weight Loss Blog
I have a few other recipe on my blog that use shirataki noodles that you should check out. This ramen meal prep is low carb and tasty and these salmon patties with low carb noodle stir fry are a must.
These meal prep recipes are easy to make and huge on flavor. Just because you are trying to lose weight doesn’t mean you need to eat bland, boring food! You will notice that all five of these meal prep recipes are seasoned aggressively and have layers of flavor. The most important thing is for you to taste as you are cooking and then adjust accordingly. These healthy meal prep recipes are all about a balance of flavor, meaning you have to use salt, spice, sour, and sweet. If you can do that in all your dishes, they will taste good almost every time!
Make sure to check out my healthy meal prep page. It has over 100 recipes for losing weight and eating healthy. Also subscribe to my YouTube channel for the best meal prep recipe videos online!
Blog — Fuel For Fat Loss
I'm showing you how to meal prep for the week using only 10 fresh ingredients. These healthy meal prep ideas are all different, but use the same fresh ingredients and are perfect meals for losing weight.
You can buy “pasta zero by naysoya” shirataki noodles at whole foods and walmart. They have no odor and are a fantastic low carb, low calorie noodle option.
Two of the recipes use good quality extra virgin olive oil, I have a promo code for a $1 bottle of some fantastic olive oil you guys should try out. https://www.freshpressedoliveoil.com/c/APFC002_REF_MW_Q317/tj
Salads For Weight Loss
The kale used for the recipes is called black kale, also know as lacinato or dinosaur kale. It is softer and more pleasant to eat than curly green kale.Losing weight is a common goal for many people, and there are several approaches you can take to make the process easier.
Create a calorie deficit: Weight loss occurs when you consume fewer calories than you burn. Start by calculating your daily calorie needs and aim to eat slightly fewer calories than that. This can be achieved through portion control, choosing nutrient-dense foods, and reducing your intake of high-calorie, processed foods.
Eat a balanced diet: Focus on consuming a variety of whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are generally lower in calories and more nutritious, helping you feel fuller for longer and support your overall health.
Delicious And Healthy Dinner Recipes To Lose Weight
Practice portion control: Be mindful of your portion sizes and avoid overeating. One strategy is to use smaller plates or bowls to help control your portions visually. Additionally, listen to your body's hunger and fullness cues to avoid unnecessary snacking or eating past the point of satiety.
Stay hydrated: Drinking plenty of water throughout the day can help you feel fuller and curb unnecessary snacking. Sometimes, feelings of hunger can actually be mistaken for thirst.
Increase physical activity: Engaging in regular physical activity not only burns calories but also helps improve your overall health and well-being. Aim for a combination of cardiovascular exercise (like walking, running, or cycling) and strength training exercises (such as lifting weights or bodyweight exercises) to build muscle and boost your metabolism.
Diet & Weight Loss
Get enough sleep: Inadequate sleep has been linked to weight gain and can disrupt your metabolism and appetite-regulating hormones. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.
Dinner can play a role in weight loss. When it comes to weight loss, the total number of calories you consume throughout the day is important, and dinner is a significant part of your daily calorie intake. By making mindful choices and managing portion sizes during dinner, you can create a calorie deficit and support your weight loss goals. Here are some strategies to consider:
Control portion sizes: Be mindful of the amount of food you consume during dinner. Use smaller plates and bowls to help manage portion sizes and avoid overeating.
Weight Watchers Recipes
Include lean protein: Incorporate lean sources of protein into your dinner, such as skinless chicken breast, fish, tofu, or legumes. Protein can help increase feelings of fullness and promote satiety, which can aid in weight loss.
Prioritize vegetables: Fill a significant portion of your dinner plate with vegetables. They are low in calories and high in fiber, which can help you feel full while consuming fewer calories.
Limit added fats and oils: Be cautious about the use of high-calorie cooking oils and excessive amounts of butter or sauces. Use cooking methods like baking, grilling, or steaming instead of frying.
Healthy Lunch For Weight Loss: Must Try Meal Ideas
Choose whole grains: If you include grains in your dinner, opt for whole grains like brown rice, quinoa, or whole wheat pasta. They provide more fiber and nutrients compared to refined grains, which can contribute to better satiety.
Minimize sugary drinks: Avoid high-calorie sugary beverages like soda, fruit juices, or sweetened teas during dinner. Opt for water, unsweetened tea, or infused water to reduce your calorie intake.
Mindful eating: Pay attention to your body's hunger and fullness cues during dinner. Eat slowly, savor each bite, and stop eating when you feel comfortably satisfied rather than overly full.
Healthy Meal Plan For Weight Loss
Grilled Chicken Tikka: Marinate chicken breast in yogurt and spices like turmeric, cumin, and ginger-garlic paste. Grill or bake until cooked through and serve with a side of cucumber and mint raita.
Moong Dal Khichdi: Cook moong dal and rice together with vegetables like carrots, peas, and spinach. Season with cumin, turmeric, and garam masala for a flavorful and nutritious one-pot meal.
Tandoori Fish with Vegetable Stir-Fry: Marinate fish fillets with yogurt, lemon juice , and tandoori masala. Grill or bake until cooked. Serve with a stir-fried mix of colorful vegetables like bell peppers, broccoli , and mushrooms.
My Favorite Weight Loss Smoothies!
Quinoa Pulao: Replace rice with quinoa in a traditional pulao recipe. Cook quinoa with vegetables like cauliflower , peas, and carrots. Add spices like cumin, coriander, and turmeric for flavor.
Paneer Tikka Masala: Marinate paneer (Indian cottage cheese) cubes with yogurt, ginger-garlic paste, and tandoori masala. Grill or pan-fry until slightly charred. Prepare a tomato-based masala sauce with spices and onions. Combine the paneer tikka with the sauce and serve with a side of salad.
Palak (Spinach) Chicken Curry: Sauté chicken pieces with onions, garlic, and spices like cumin, coriander , and turmeric. Add chopped spinach and cook until wilted. Blend the mixture to make a smooth curry and serve with whole wheat roti or brown rice.
Healthy Vegetable Recipes For Weight Loss
Vegetable Dal Soup: Cook a mix of lentils like moong dal, toor dal, and masoor dal with vegetables like tomatoes, carrots, and spinach. Season with turmeric, cumin, and coriander. Blend or mash the cooked dal to make a hearty soup.
Remember, portion control is crucial for weight loss, so be mindful of your serving sizes. Also, consult a healthcare professional or a registered dietitian for personalized advice and to ensure these recipes align with your dietary needs and goals.
Dieting: A nutritious and balanced diet is essential for providing the body with the
