19 meal prep recipes to help you lose weight

meal prep recipes

Organisation and planning can help solve most problems that arise from trying to live a healthy lifestyle in the busy, convenient and confusing time we live in. Being organised and planning meals ahead of time is a tried-and-tested way to make better food choices. Choosing food when youโ€™re hangry/in a rush/on the road can easily lead to overeating and less-than-ideal meal choices.

Research in the American Journal of Preventive Medicine of 1319 adults found a greater amount of time spent on home food preparation was associated with a higher diet quality. It found those who spent less than an hour per day on food preparation spent significantly more money on food away from home and frequently used fast food restaurants compared to those who spent more time on food preparation.  

But seriously, who has an hour PER DAY to prepare food? Not busy ladies such as ourselves. 

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Meal prep is the epitome of food organisation. You can prep things in bulk in one or two days to save that time throughout the week and to make sure you always have healthy meals on hand. Meal prep is one of the most effective tools Iโ€™ve found to date to lose weight. It sounds so simple, but the majority of us don’t take advantage of this simple strategy. If you’re a meal prepping novice, check out The Beginner’s Guide to Meal Prep for step by step instruction on how to get started with meal prep

In the meantime, get some prepping #inspo from these 19 healthy recipes that are perfect for meal prep. Don’t forget to pin them for later (and follow us on Pinterest while there)!


1. Green Smoothie Freezer Packs

Perfect for when you have fruit and veggies that are close to going off. You can also try other neutral-tasting green veggies such as zucchini, cucumber and kale. 

meal prep breakfast
Image: via Clean Food Crush

2. Apple Pie Oatmeal

Prepare oatmeal in containers or jars when meal prepping and heat before eating. 

meal prep breakfast
Image: via Sarah in Shape

3. Dairy-free baked frittata

Bake the mixture in a muffin tin for quick-and-easy portions. You can also sub the coconut milk for another milk of your choice. 

meal prep breakfast
Image: via Bravo for Paleo

4. Banana Peanut Butter Overnight Oats

Not a peanut butter fan? Try subbing it for a nut butter such as almond or cashew. You can also try using powdered peanut butter such as PB2 for a low-calorie, low-fat alternative. 

meal prep breakfast
Image: via Fit Foodie Finds

5. Paleo pumpkin no-oats

If you’d prefer a grain-free morning, try this Paleo-friendly breakfast idea. Put the coconut flakes on just before eating so they stay crunchy.  

paleo meal prep breakfast
Image: via Sarah in Shape


6. Mason Jar Salads

Don’t pay $9 for some chopped up vegetables and chicken breast. Here are 30 mason jar salad ideas for nutritious lunches that stay fresh.

meal prep lunch
Image: via Lasso the Moon

7. Spicy chicken and sweet potato bowls

Chicken and veggies doesn’t have to be boring.

meal prep lunch
Image: via Pinch of Yum

8. Avocado stuffed with tuna

Prepare the tuna stuffing ahead of time and assemble with a fresh avocado at work, university or where ever you find yourself at lunch time. 

meal prep lunch
Image: via The Stay at Home Chef

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9. Vegetarian Asian quinoa slaw salad

Fresh, zingy and full of flavour. Don’t settle for a dry sandwich and carrot sticks when you can prepare this recipe for a week’s worth of lunches in 20 minutes. 

meal prep lunch
Image: via The Kitchen Girl

10. Lettuce wraps

Make the filling for these low-carb wraps ahead of time and add to lettuce cups just before eating. The choice of fillings is endless. 

meal prep lunch
Image: via As Easy as Apple Pie  



11. 15-minute roasted chicken breast and veggies. 

Double-batch this recipe to prepare four nights of dinner in 15 minutes. 

meal prep recipes
Image: via Gimme Delicious

12. Southwest quinoa salad

Fibre, fibre and more fibre! This recipe can also double as a lunch meal prep recipe. 

meal prep dinner
Image: via Stacey Homemaker

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13. Turkey spinach meatballs

Enjoy these delicious meatballs with a side of vegetables or green salad.

meal prep dinner
Image: via Home Cooking Memories

14. Healthy butter chicken

No slow cooker? No worries. Just prepare in a large pot and cook on high for 30 minutes. Try cauliflower rice for a low-carb option. 

meal prep dinner
Image: via Sarah in Shape

15. Creamy pumpkin soup

This classic always satisfies. 

meal prep dinner
Image: via Cookie and Kate

16. Cheesy-stuffed beef meatballs

These meatballs are super satisfying. They’re perfect with a side of steamed vegetables. 

healthy meatballs
Image: via Sarah in Shape


17. Frozen strawberry yoghurt bark

A delicious summer treat. Experiment with different types of fruit and nuts when meal prepping. 

meal prep snacks
Image: via Hello Wonderful

18. Crunchy roast chickpeas

A fibre-packed afternoon snack that will give you enough energy to make it through to dinner. 

meal prep snacks
Image: via My Fussy Eater

19. Protein-packed berry gelatin squares

These berry bites are filled with protein, antioxidants and gut-healing gelatin. 

meal prep snacks
Image: via Sarah in Shape

Let’s chat below! What’s your favourite meal prep recipe?

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  1. Hey Sarah, thanks so much for including my Asian salad to this roundup! Looks like a great bunch of recipes you’ve selected and I’m glad to be part of it ๐Ÿ™‚

    Thanks again!

    • That has become one of my new favourite recipes, Traci! Thanks for inventing such a delicious dish ๐Ÿ™‚

      • Yaaay…so glad to hear it! I’m always trying to find unique ways to use quinoa and this is def one of them. Thanks for the sweet comment ๐Ÿ™‚