Meal Prep Tips for Successful Weight Loss

meal prep for weight loss can help you lose weight by setting you up for success. When you have a healthy plan in place, you're less likely to grab takeout and processed foods on the run. Here are EatingWell's best meal-prep ideas for weight loss that are rich in veggies, fruits, whole grains, healthy protein and fat to help you reach your goals in a healthy way. 

Meal Prep For Weight Loss

1. Green Veggie Bowl with Chicken & Lemon-Tahini Dressing

For this healthy 30-minute dinner, treat your veggies like pasta and cook until al dente, or just done. If you have a little extra time, double or triple the lemon-tahini dressing and use it to quickly dress a salad or as a sauce for steak or shrimp.

Ingredients

• ¼ cup tahini

• ¼ cup cold water plus 2 tablespoons, divided

• ¼ cup lemon juice

• ½ teaspoon minced garlic plus 2 sliced garlic cloves, divided

• ¼ teaspoon ground cumin

• ½ teaspoon kosher salt, divided

• 1 cup green beans

• 1 small broccoli crown

• 4 (4 ounce) chicken cutlets, trimmed

Read also: Top 12 High Protein Low Calorie Meals

Directions

Step 1 

Whisk tahini and 1/4 cup water in a small bowl until smooth. Add lemon juice, minced garlic, cumin and 1/4 teaspoon salt and whisk to combine. Set aside.

Step 2 

Trim green beans and cut in half. Break broccoli into florets. Measure 1 cup (reserve the rest for another use).

Step 3

Season chicken with the remaining 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large cast-iron skillet over medium heat. Add the chicken and cook until an instant-read thermometer registers 160 degrees F, 3 to 5 minutes per side. Transfer to a clean cutting board and tent with foil to keep warm.

Step 4 

Wipe out the pan and add the remaining 1 tablespoon oil. Add onion and cook, stirring occasionally, for 2 minutes. Add sliced garlic and cook for 30 seconds, then add the broccoli and green beans. Cook, stirring occasionally, for 2 minutes. Stir in kale and add the remaining 2 tablespoons water. Cover and steam until the vegetables are tender-crisp, 1 to 2 minutes.

Tips

To make ahead: Refrigerate dressing (Step 1) for up to 3 days. Originally appeared: EatingWell Magazine, May/June 2018.

2. Chipotle Chicken Burrito Bowl with Cauliflower Rice

This easy-to-make and meal-prep burrito bowl is even better than takeout! You'll never miss the carbs in this protein-packed, super-flavorful meal that replaces the cilantro-lime rice with cauliflower rice. We love this with chicken but it would be just as delicious with shrimp.

Ingredients

• 4 cups cauliflower florets

• 3 tablespoons extra-virgin olive oil, divided

• ½ teaspoon salt, divided

• 1 pound skinless, boneless chicken breasts

• 1 tablespoon finely chopped chipotle peppers in adobo sauce

• ½ teaspoon garlic powder

• ½ teaspoon ground cumin

• 2 cups shredded romaine lettuce

• 1 cup canned pinto beans, rinsed

• 1 ripe avocado, diced

• ¼ cup pico de gallo or fresh salsa

Directions

Step 1 

Pulse cauliflower in a food processor until chopped into rice-size pieces. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the cauliflower and 1/4 teaspoon salt. Cook, stirring occasionally, until the cauliflower is softened, about 5 minutes. Cover and keep warm.

Step 2 

Position a rack in upper third of oven; preheat broiler to high. Coat a large rimmed baking sheet with cooking spray.

Step 3

Season chicken with the remaining 1/4 teaspoon salt. Place on the prepared baking sheet and broil for 9 minutes.

Step 4

Meanwhile, combine the remaining 1 tablespoon oil, chipotles, garlic powder and cumin in a small bowl.

Step 5

Turn the chicken over, brush with the chipotle glaze and continue broiling until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 8 to 10 minutes more. Transfer to a clean cutting board and chop into bite-size pieces.

3. Spicy Slaw Bowls with Shrimp & Edamame

The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

Ingredients

• Spicy Cabbage Slaw

• 2 cups frozen shelled edamame, thawed

• 1 medium avocado, diced

• ½ medium lime, juiced

• 12 ounces peeled cooked shrimp

Directions

Step 1

Prepare Spicy Cabbage Slaw. Add edamame; toss and set aside. 

Step 2

Toss avocado with lime juice in a small bowl.

Step 3

Divide the slaw mixture among 4 containers. Top each with 1/4 of the shrimp (about 3 ounces) and 1/4 of the avocado. Cover and refrigerate until ready to eat.