Week Meal Prep Ideas For Weight Loss

Week Meal Prep Ideas For Weight Loss Using this budget-friendly vegan meal plan will help you save money equally in the healthiest manner. This 1,200-calorie meal plan can help you lose a reasonable 1 to 2 pounds weekly without feeling as like you are wasting on specialist "diet" items. To help you feel full eating less calories, the highlighted meals and snacks are healthy plant-based whole foods strong in protein and fiber including beans, edamame and tofu.

Just going vegan can help you save money as meat and other animal products usually cost the highest out of all the foods. To maintain the per-serving cost for the whole week at $50, we additionally adjusted this plan to decrease expenses by carefully utilizing products and leftovers in various ways during the week. To keep your food expense low, be sure to peruse the Budget-Saving Tips for further suggestions for savings.

Recommended to read: Meal Prep Tips for Successful Weight Loss

Week Meal Prep Ideas For Weight Loss

• To have for breakfast on Days 1, 5, and 7, make a batch of the Vegan Banana Bread. On Days 5 and 7, individually wrap two pieces of bread and chill them for breakfast. Bread still left can be frozen for up to three months.
• After Step 1, prepare two servings of the Apple-Cinnamon Overnight Oats; chill until Breakfast on Days 2 and 4.
• Prepare the related dishes connected on the recipe page (Easy Brown Rice, Colorful Roasted Sheet-Pan Vegetables, Soy-Lime Roasted Tofu and Creamy Vegan Cashew Sauce) while cooking the Roasted Vegetable & Tofu Brown Rice Bowl for supper on Day 1. Over the week, you will eat the leftovers in several meals.
• Days 2 and 4 lunch should be the Citrus-Lime Vinaigrette. You will also use it for those morning munchies. If preferred, you may substitute this dressing on the Green Salad with Edamame & Beets (lunch, Days 1 and 7) for the basic oil-and-vinegar dressing recommended in the recipe.

Day 1

Tip to Save Money: Do the Work Ahead of Time

Ingredients that have already been prepared are easier to use, but they cost more. Make your own sauces and dressings from things you already have in your pantry, like oil, vinegar, herbs, and spices. Cook a big batch of brown rice to use throughout the week instead of buying bags that are already cooked.

Having breakfast (312 calories)

• 1. One slice of vegan banana bread.
• 1/4 cup peanut butter.

A snack with 95 calories

• 1 big apple.

With 325 calories, lunch

• 4 cups of raw green salad with edamame and beets.

Instead of red wine vinegar and olive oil, use the Citrus-Lime Vinaigrette to dress the salad.

Night meal (454 calories)

• 2 and a half cups of roasted vegetable and tofu brown rice bowl

Remember to save the broccoli stems from the Colorful Roasted Sheet-Pan Vegetables recipe for tonight's dinner. On Day 5, you can use them instead of kohlrabi in the Spicy Peanut Noodles with Edamame, Bell Pepper, and Kohlrabi recipe.

Read also: Top 12 High Protein Low Calorie Meals

Day 2

Tip to Save Money: Use Old Ingredients Again

This plan's meals and snacks use a lot of the same items, so you won't have to go shopping as much and your bill won't go over your budget. You can look over the meal plan some more to find more ways to save money on your shopping list. For example, in the Apple-Cinnamon Overnight Oats recipe, don't use pecans or pumpkin seeds. Instead, use almonds. This way, you won't have to buy as many different kinds of expensive nuts and seeds. You could also use peanuts instead, since they are the cheapest nut to buy.

Having breakfast (215 calories)

• 1 1/2 cups of overnight oats with apple and cinnamon

Snack with 112 calories

• 1/8 cup of hummus.
• Half a cup of cucumber slices.

Lunch (with 390 calories)

• 4 cups Fruit and Lime Tofu Salad

Night meal (471 calories)

• Vegan Coconut Chickpea Curry for one serving

Instead of the precooked brown rice bags called for in this recipe, use 2 cups of the Easy Brown Rice you made on Day 1.

Meal-Prep Tip:Follow Step 1 to make two plates of the Blueberry Almond Chia Pudding. Put them in the fridge for breakfast on Days 3 and 6.

Day 3

Budget-Friendly Tip: Buy in bulk

Go to the bulk area of your shopping store if it has one to get your spices, dry goods, nuts and seeds, and other things. Because you'll only be getting what you need, it might be cheaper.

Having breakfast (229 calories)

• Apple and blueberry chia pudding, 1 cup

A snack with 141 calories

• 1/2 cup chickpeas.
• 1/2 cup of chopped cucumber.
• 1/2 cup.Lemon and citrus vinaigrette.

Toss the edamame and cucumber with the dressing in a bowl.

Lunch (with 353 calories)

• Rinsed one-third cup black beans from a can.
• Half a cup of simple brown rice and one cup of vibrant roasted sheet pan vegetables.
• 2 tablespoons of dairy-free cashew sauce.

In a bowl, mix the beans, rice, and veggies together. Add the cashew sauce on top.

Night meal (450 calories)

• 1 portion of cauliflower fried rice that is vegan.
• Soy-Lime Roasted Tofu, 1 cup.

Read also: Insulin Resistance Diet: Benefits, Foods, and Meals

Day 4

Tip for Saving Money: Use Everyday Items in Your Pantry

Before you buy something new, look at what you already have and think of ways to use it up. You can use chickpeas instead of black beans in tonight's recipe for Stuffed Sweet Potato with Hummus Dressing if you have a can on hand. Not having avocado oil on hand? When you make the Vegan BLATs recipe on Day 7, you can use any neutral oil you have instead, like olive oil or vegetable oil.

Having breakfast (215 calories)

• 1 1/2 cups of overnight oats with apple and cinnamon

Food to eat (70 calories)

• 2 clementines.

Lunch (with 390 calories)

• 4 cups of fresh lime tofu salad.

Night meal (472 calories)

• One dish of hummus-dressed stuffed sweet potatoes.

Day 5

Tip to Save Money: Cook Once, Eat Twice (or More!)

You can have lunch the next day with leftovers from dinner, or you can cook a lot of food at once and use it in different ways throughout the week, like we do in this meal plan. This will help you make quick, easy, and cheap meals.

Having breakfast (207 calories)

• 1. One slice of vegan banana bread.
• 1/4 cup peanut butter.

Food to eat (107 calories)

• 1/3 cup of edamame.
• A half cup of diced cucumber.
• 1/4 cup.Lime and citrus vinaigrette.

Bowl edamame, cucumber, and dressing. Toss.

Lunch (with 306 calories)

• 2 cups of mixed greens.
• 1/2 cup of colorful roasted vegetables on a sheet pan.
• Tofu roasted with soy sauce and lime.
• 2 tablespoons.Vegan cashew sauce that is creamy.

Put the cooked vegetables, tofu, and greens in a bowl. Toss in the sauce and combine all the ingredients.

Night meal (471 calories)

• 1.5 cups of Spicy Peanut Noodles with Kale, Bell Pepper, and Edamame.

Tip for Meal Prep: Save three-fourth cup of the Spicy Peanut Noodles with Edamame, Bell Pepper, and Kohlrabi for Day Six lunch.

Read also: 5 Light Food Recipes That Are Easy To Digest

Day 6

Tip to Save Money: Write down what you need to buy and stick to it.

When you go shopping, make a list of everything you need for the week. Check your pantry first to make sure you don't buy things you already have, and stick to the list while you're there. Making a list of what you need to buy helps you stay on budget and remember what you need to buy.

Having breakfast (229 calories)

• 1 cup of chia pudding with blueberries and almonds.

Food to eat (121 calories)

• One slice of whole-grain bread.
• 2 tablespoons of hummus.

Put hummus on top of toasted bread. Taste and add some salt and pepper on request.

Lunch (with 376 calories)

• Being kind 1/4 cup Spicy Peanut Noodles with Kale, Bell Pepper, and Edamame.
• 1/2 cup of edamame.
• A half cup of diced cucumber.
• 1 tablespoon of citrus-lime vinaigrette.

In a bowl toss the beans and onions with the dressing. Put it next to the noodles.

Night meal (472 calories)

• One dish of hummus-dressed stuffed sweet potatoes.

Day 7

Tip to Save Money: Don't Buy Everything Organic

You can feel good about buying some standard (not organic) veggies and fruits if you are on a tight budget because they are less likely to have pesticides on them.

Having breakfast (312 calories)

• 1. One slice of vegan banana bread.
• 1/4 cup peanut butter.

Snack with 162 calories

• 1/3 cup of edamame.
• A half cup of diced cucumber.
• 1/4 cup.Lime and citrus vinaigrette.

In a bowl set the edamame and tomatoes beside the dressing.

Lunch, with 325 calories

• 4 cups of green salad mixed with edamame and beets.

Night meal (425 calories)

• 1 plate of vegan BLATs (BLTs with avocado).
• 1/8 cup of hummus.
• 2 medium-sized carrots, cut up for sticks.

Read also: 15 High Protein Vegetarian Meals

Meal Prep for Weight Loss on a Budget

While eating healthily, sticking to a budget might be challenging; meal prep makes it easy to do. I run my food prep like this without going broke:

1. Breakfast is oats.

Oats are quite cheap and satisfying. To keep things interesting, I cook large amounts of oats and top each day with different fruits and nuts.

2. Fast and Rice and Beans

As I have indicated, rice and beans cost little and may be flavored in countless ways. To make things interesting, I toss many vegetables and herbs with spices.

3. Vegetable pasta

I combine whole wheat pasta with sautéed vegetables and a thin tomato sauce. Made in huge amounts, it's cheap, basic, and quite easy.

4. Stir- Fry

In no time I can make a stir-fry using frozen vegetables and whatever protein is on offer. For a fast, cost-effective dinner, I toss it over noodles or brown rice.

Meal Prep Recipes for Weight Loss Female

As a woman, I understand that our food needs vary, mostly in relation to weight reduction. I have found very successful these meal prep ideas:

1. Chickpeas in a quinoa salad

Complementing a full salad, quinoa is a complete protein. I toss quinoa with chickpeas, cucumbers, tomatoes, a little vinaigrette. Lunch would be ideal for it's refreshing nature.

2. Broccoli and baked Salmon

For protein and good fats, salmon is fantastic. I bake it with lemon and asparagus then split it among some brown rice. It's excellent for weight reduction, easy, delicious.

3. Vegetables and Chicken Soup

I load heaps of veggies, lean chicken, and gallons of stock into a large pot of chicken and vegetable soup. Perfect for those days when I want something light yet enjoyable, it's full and consoling.

4. Bell Peppers Stuffed With Stuff

I load bell peppers with ground turkey, black beans, corn, and a little cheese. I bake these and save them for simple meals from the refrigerator.

Meal Prep Recipes for Weight Loss and Muscle Gain

These meal prep ideas are ideal if you, like me, want to increase muscle while cutting weight. They provide the correct mix of fats and carbs to fuel your exercises and are heavy in protein.

1. Steak and Sweet Potato Bowls

I roast sweet potatoes and boiled broccoli along lean meat when grilling it. This dinner includes good sugars and plenty of protein, which makes it excellent after a workout.

2. Salmon and Quinoa

Shrimp cook fast, which makes them ideal for meal planning. After sautéing shrimp with garlic and lemon, I present them over quinoa with side green beans. Though little, it keeps me filled.

3. Fried Rice for Eggs

Using brown rice, eggs, peas, carrots, and a little soy sauce, I create a better kind of fried rice. It's fantastic for muscle repair and heavy in proteins.

4. Bowls of chicken fajitas

Making mexican bowls with grilled chicken, bell peppers, onions, and brown rice brings me great enjoyment. I top it with Greek yogurt and a little salsa instead of sour cream.

Conclusion 

For my weight-loss journey, meal planning has changed everything. It saves so much time, keeps me orderly, and guides me toward better decisions. If you're just starting, relax. Start small, keep things basic, and find what fits you best. These week meal prep ideas for weight loss should motivate you and get you ready to meet your weight decrease objectives one meal at a time!

FAQs' Week Meal Prep Ideas For Weight Loss

Is meal prepping good for weight loss?

All of these may help meals be less stressful and more fun. If one of your health objectives is weight loss, meal planning can even assist. "Meal prepping and planning helps you to eat more consistently throughout the day," Homan notes.

What can I eat to lose weight in 7 days?

• Day 1 GM Diet: only fruits.
• Day 2 GM Diet: Vegetables exclusively.
• Day 3 GM Diet: Fruits and veggies.
• Day 4 GM Diet: milk and bananas.
• Day 5 GM Diet: Meat.
• Day 6 GM Diet: Meat and Vegetables.
• Day 7 GM Diet: Rice; fruit and vegetable juice.

How to meal prep for a week for weight loss?

Meal planning for weight reduction calls for applying cooking techniques advised for a balanced diet. This means instead of fried food broiling, baking, grilling, and roasting. Rather of store-bought sauces, people can season their cuisine using herbs, spices, and lemon juice.

What should I eat to Week Meal Prep Ideas For Weight Loss?

Here's a weight-loss-friendly shopping list and a meal prep guide: Blackberries, blueberries, bananas, apples, and grapefruits are among fruits. Among nonstarchy vegetables include spinach, peppers, onions, cauliflower, green beans, mushrooms, zucchini, lettuce.