15 Weight Loss Meal Prep for Beginners: Easy & Healthy Recipes

Meal prepping is one of the best ways to lose weight, stay on track, and avoid unhealthy last-minute food choices. Whether you’re new to meal prepping or just looking for easy, low-calorie, high-protein meals, these 15 beginner-friendly weight loss meal prep ideas will help you save time, eat healthy, and reach your weight loss goals.

Here are the first five easy weight loss meal prep recipes, complete with calories and protein per serving!

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1. Grilled Lemon Chicken with Roasted Vegetables

🚀 Prep Time: 25 minutes | 🍗 Protein: 46g | 🔥 Calories: 380 per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 cup broccoli florets

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss zucchini, bell pepper, and broccoli with olive oil, salt, and black pepper, then roast for 15–20 minutes.
3. Season chicken breasts with garlic powder, lemon juice, salt, and pepper, then grill for 5–6 minutes per side until cooked through.
4. Slice the chicken and divide into meal prep containers with roasted vegetables.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.

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2. Turkey & Quinoa Stuffed Peppers

🚀 Prep Time: 30 minutes | 🦃 Protein: 40g | 🔥 Calories: 410 per serving | 🍽 Servings: 4

Ingredients:

• 1 lb ground turkey
• 1 cup cooked quinoa
• 2 bell peppers, halved and seeds removed
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon chili powder
• ½ cup diced tomatoes
• ¼ cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, cook ground turkey over medium heat, seasoning with salt, black pepper, garlic powder, and chili powder.
3. Stir in quinoa and diced tomatoes, cooking for another 2 minutes.
4. Fill bell pepper halves with the turkey-quinoa mixture and place on a baking sheet.
5. Bake for 15–20 minutes, then sprinkle with mozzarella cheese and bake for another 5 minutes.
6. Divide into meal prep containers.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days; reheat in the oven or microwave.

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3. Egg & Avocado Breakfast Wraps (Low-Carb Option)

🚀 Prep Time: 10 minutes | 🥚 Protein: 38g | 🔥 Calories: 360 per serving | 🍽 Servings: 4

Ingredients:

• 4 whole-wheat tortillas (or low-carb wraps)
• 4 large eggs
• ½ avocado, mashed
• ¼ cup shredded cheese (optional)
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. Scramble eggs in a non-stick pan, seasoning with salt and black pepper.
2. Spread mashed avocado onto the tortillas.
3. Add scrambled eggs and shredded cheese (if using).
4. Roll up the wraps tightly, slice in half, and place in meal prep containers.

🔹 Meal Prep Tip: Wrap in foil and store in the fridge for up to 3 days; best eaten fresh.

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4. Honey Garlic Shrimp with Brown Rice

🚀 Prep Time: 20 minutes | 🍤 Protein: 42g | 🔥 Calories: 420 per serving | 🍽 Servings: 4

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 teaspoon olive oil
• 1 teaspoon honey
• ½ teaspoon garlic powder
• ½ teaspoon soy sauce (or coconut aminos)
• 1 cup cooked brown rice
• 1 cup steamed green beans

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add shrimp, season with garlic powder, soy sauce, and honey, and sauté for 3–4 minutes per side until cooked.
3. Cook brown rice according to package instructions.
4. Steam green beans until tender.
5. Divide into meal prep containers.

🔹 Meal Prep Tip: Best eaten within 3 days.

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5. Spicy Chicken & Cauliflower Rice Bowl

🚀 Prep Time: 20 minutes | 🍗 Protein: 44g | 🔥 Calories: 380 per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 teaspoon olive oil
• ½ teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 cups cauliflower rice
• ½ avocado, sliced

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Season chicken breasts with chili powder, garlic powder, salt, and black pepper, then cook for 5–6 minutes per side until golden and fully cooked.
3. Stir-fry cauliflower rice in the same pan for 2 minutes.
4. Slice chicken and divide into meal prep containers with cauliflower rice and avocado slices.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.

6. Mediterranean Chickpea & Tuna Salad

🚀 Prep Time: 10 minutes (No Cooking Required) | 🥗 Protein: 39g | 🔥 Calories: 380 per serving | 🍽 Servings: 4

Ingredients:

• 1 can (5 oz) tuna, drained
• ½ cup chickpeas, drained and rinsed
• ½ cup cherry tomatoes, halved
• ½ cucumber, diced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• ½ teaspoon oregano
• ½ teaspoon salt
• ½ teaspoon black pepper

Instructions:

1. In a bowl, mix tuna, chickpeas, cherry tomatoes, and cucumber.
2. Drizzle with olive oil and lemon juice, then season with oregano, salt, and black pepper.
3. Toss everything together and divide into meal prep containers.

🔹 Meal Prep Tip: Can be stored in the fridge for up to 4 days.

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7. Grilled Turkey & Avocado Lettuce Wraps

🚀 Prep Time: 15 minutes | 🦃 Protein: 40g | 🔥 Calories: 360 per serving | 🍽 Servings: 4

Ingredients:

• 1 lb lean ground turkey
• 1 teaspoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• ½ teaspoon salt
• ½ teaspoon black pepper
• 8 large romaine lettuce leaves
• ½ avocado, sliced

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add ground turkey, season with garlic powder, paprika, salt, and black pepper, and cook for 6–7 minutes until browned.
3. Let cool slightly, then spoon the turkey mixture into lettuce leaves.
4. Top with avocado slices and roll up tightly.

🔹 Meal Prep Tip: Best eaten fresh but can be stored in the fridge for up to 2 days.

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8. Spicy Shrimp & Quinoa Bowl

🚀 Prep Time: 20 minutes | 🍤 Protein: 44g | 🔥 Calories: 400 per serving | 🍽 Servings: 4

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 teaspoon olive oil
• ½ teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup cooked quinoa
• ½ cup steamed spinach

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Toss shrimp with chili powder, garlic powder, salt, and black pepper.
3. Cook shrimp for 3–4 minutes per side until pink.
4. Serve over cooked quinoa and steamed spinach in meal prep containers.

🔹 Meal Prep Tip: Keeps fresh in the fridge for up to 3 days.

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9. Balsamic Chicken & Roasted Brussels Sprouts

🚀 Prep Time: 25 minutes | 🍗 Protein: 47g | 🔥 Calories: 390 per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon balsamic vinegar
• 1 teaspoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 2 cups Brussels sprouts, halved

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and black pepper, then roast for 20 minutes.
3. In a bowl, marinate chicken breasts with balsamic vinegar, garlic powder, salt, and black pepper.
4. Grill or pan-sear chicken for 5–6 minutes per side, then slice and divide into meal prep containers with Brussels sprouts.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.

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10. Low-Carb Cauliflower Fried Rice with Chicken

🚀 Prep Time: 20 minutes | 🍚 Protein: 42g | 🔥 Calories: 370 per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts, diced
• 2 cups cauliflower rice
• 1 teaspoon soy sauce (or coconut aminos)
• 1 teaspoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon black pepper
• ½ teaspoon red pepper flakes (optional)
• 1 egg, beaten

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add diced chicken, season with garlic powder, black pepper, and red pepper flakes, and cook for 6–7 minutes until browned.
3. Stir in cauliflower rice and soy sauce, cooking for another 2 minutes.
4. Push everything to one side of the pan, add beaten egg, and scramble.
5. Mix everything together and divide into meal prep containers.

🔹 Meal Prep Tip: Keeps fresh in the fridge for up to 4 days.

11. Garlic Ginger Tofu & Veggie Stir-Fry

🚀 Prep Time: 20 minutes | 🌱 Protein: 38g | 🔥 Calories: 350 per serving | 🍽 Servings: 4

Ingredients:

• 1 block (14 oz) firm tofu, cubed
• 1 tablespoon olive oil
• 1 teaspoon soy sauce (or coconut aminos)
• ½ teaspoon garlic powder
• ½ teaspoon ground ginger
• ½ teaspoon salt
• 1 cup broccoli florets
• ½ red bell pepper, sliced
• ½ cup shredded carrots

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Toss tofu cubes with soy sauce, garlic powder, ginger, and salt.
3. Cook for 4–5 minutes, flipping until golden brown.
4. Add broccoli, bell pepper, and carrots, stir-frying for another 3–4 minutes.
5. Divide into meal prep containers.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.

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12. Salmon & Asparagus with Lemon Butter

🚀 Prep Time: 20 minutes | 🐟 Protein: 45g | 🔥 Calories: 420 per serving | 🍽 Servings: 4

Ingredients:

• 2 salmon fillets
• 1 teaspoon olive oil
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• 1 tablespoon lemon juice
• 1 cup asparagus spears

Instructions:

1. Preheat oven to 375°F (190°C).
2. Toss asparagus with olive oil, salt, and black pepper, then roast for 15 minutes.
3. Season salmon fillets with garlic powder, salt, and black pepper, then bake for 12–15 minutes.
4. Drizzle with lemon juice before serving.
5. Divide into meal prep containers with asparagus.

🔹 Meal Prep Tip: Best eaten within 3 days; reheat gently to avoid overcooking.

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13. High-Protein Greek Yogurt & Berry Parfaits

🚀 Prep Time: 5 minutes | 🥣 Protein: 40g | 🔥 Calories: 320 per serving | 🍽 Servings: 4

Ingredients:

• 1 cup plain Greek yogurt (unsweetened)
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• 2 tablespoons granola (low-sugar)
• ½ teaspoon cinnamon (optional)

Instructions:

1. Layer Greek yogurt, mixed berries, and granola in a jar or meal prep container.
2. Sprinkle with cinnamon for added flavor.
3. Cover and refrigerate.

🔹 Meal Prep Tip: Store yogurt and granola separately to maintain crunch; keeps fresh for 4 days.

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14. Turkey & Spinach Stuffed Sweet Potatoes

🚀 Prep Time: 30 minutes | 🦃 Protein: 42g | 🔥 Calories: 400 per serving | 🍽 Servings: 4

Ingredients:

• 2 medium sweet potatoes
• 1 lb lean ground turkey
• 1 teaspoon olive oil
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup fresh spinach, chopped

Instructions:

1. Preheat oven to 400°F (200°C).
2. Bake sweet potatoes for 30 minutes until tender.
3. Heat olive oil in a pan over medium heat.
4. Cook ground turkey, seasoning with garlic powder, salt, and black pepper, for 6–7 minutes.
5. Stir in chopped spinach, cooking for another 2 minutes.
6. Slice sweet potatoes and fill with turkey-spinach mixture.
7. Divide into meal prep containers.

🔹 Meal Prep Tip: Keeps fresh in the fridge for up to 4 days.

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15. Asian Chicken & Cabbage Slaw

🚀 Prep Time: 15 minutes | 🍗 Protein: 43g | 🔥 Calories: 380 per serving | 🍽 Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts, shredded
• 1 cup shredded cabbage
• ½ cup shredded carrots
• 1 teaspoon sesame oil
• 1 tablespoon soy sauce (or coconut aminos)
• ½ teaspoon garlic powder
• ½ teaspoon ground ginger
• ½ teaspoon black pepper
• ½ teaspoon red pepper flakes (optional)

Instructions:

1. In a bowl, mix shredded chicken, cabbage, and carrots.
2. Drizzle with sesame oil and soy sauce.
3. Season with garlic powder, ginger, black pepper, and red pepper flakes.
4. Toss everything together and divide into meal prep containers.

🔹 Meal Prep Tip: Stays fresh in the fridge for up to 4 days.