Last Updated on March 26, 2023 by April
Life is already hard, with so much to do and little time. Having a plan certainly helps a lot, but when it comes to food, you have to make sure you have healthy staples.
With so many recipes online, it’s hard to find ones that look both appetizing and healthy. Lucky for you, I’ve compiled a list of some mouthwatering meal prep lunch ideas for weight loss that can keep you on track at any time of the year. Enjoy!
How to Meal Prep: Tips for Beginners
Pick Your Favorite Meals
You’ll be eating more of the same recipes than you’re used to, be sure to choose your favorites. Make one portion of each recipe below so you are aware of what you’ll be chowing down on for the week.
Start Small
If you’re brand new to prepping meals for the week, try cooking a few easy recipes for one meal out of the day. For example, since you are looking at lunch recipes, replace your current lunch routine with meal prepping.
Get Durable Containers
My favorite meal prep containers are microwavable, dishwasher safe and freezer safe. If you’re trying to save yourself time and money, the last thing you’ll want to do is wash a bunch of dishes by hand, pour your meal onto a frying pan or even damage your containers.
If you are worried about plastic health concerns, here are some gorgeous glass meal prep containers.
Count Your Calories
To ensure you aren’t making too many meals be sure to figure out how much you should be eating. Try this calorie counting calculator to figure out your personal needs.
Track Your Goals With a Bullet Journal
Creating a weekly meal planning bullet journal can help you progress towards your goals. Remember, if you fail to plan, you plan to fail. This is a lesson I learned the hard way in my journey to weight loss.
Make-Ahead Healthy Meals to Cook This Weekend
Get started with some of my favorite healthy make-ahead lunch recipes! Each of these recipes features a healthy balance of proteins, fats, and carbohydrates. Nutrition facts are included so you can make an educated decision based on your dietary needs.
On the keto diet? No need to fret! The fat and carbs are listed for each recipe so you can hit your macro goals. Need a high-protein diet with loads of fiber to stay full? Protein and fiber content is listed as well. Enjoy!
Roasted Chicken & Veggies
If you love the flavor of roasted food, this recipe is a great way to stay on track.
Nutrition Facts
Calories: 524
Carbohydrates: 80g
Protein: 24g
Fat: 11g
Saturated Fat: 1g
Cholesterol: 45g
Sodium: 685mg
Potassium: 809mg
Fiber: 5g
Sugar: 3g
Vitamin A: 610 IU
Vitamin C: 34.6mg
Calcium: 82mg
Iron: 2.9mg
Honey Sriracha Glazed Meatballs
The sweetness of this dish definitely helps to curb any cravings.
Nutrition Facts
Calories: 296
Protein: 26.9g
Fat: 10.8g
Fiber: 1.4g
Sugar: 9g
Saturated Fat: 3.2g
Carbohydrates: 18.7g
Sodium: 648.9mg
Chicken Fajita
Making food fajita-style is a great way to add flavor while keeping calories low.
Nutrition Facts
Calories: 654
Carbohydrates: 42g
Protein: 36g
Fat: 39g
Saturated Fat: 9g
Cholesterol: 166mg
Sodium: 1190mg
Fiber: 7g
Sugar: 5g
Honey Lime Chicken
By properly cooking your food, you can make it way more enjoyable instead of adding a bunch of ingredients.
Nutrition Facts
Calories: 517
Fat: 30g
Saturated Fat: 7g
Sodium: 1415mg
Carbohydrates: 32g
Fiber: 3g
Sugar: 25g
Protein: 31g
Korean Beef Bowl
If there is something I miss from before I was vegan, it’s this kind of food. I have always loved eggs and rice.
Nutrition Facts
Calories: 481
Fat: 20g
Saturated Fat: 7g
Cholesterol: 261mg
Sodium: 769mg
Protein: 34g
Sugars: 14g
Carbohydrates: 40g
Thai Peanut Chicken
Peanut sauce is one of my favorite ways to get something sweet in without overdoing it.
Nutrition Facts
Calories: 619
Carbohydrates: 64g
Protein: 32g
Fat: 30g
Saturated Fat: 10g
Cholesterol: 36g
Sodium: 499mg
Fiber: 3g
Sugar: 13g
Zucchini Noodles & Turkey Meatballs
By replacing your regular noodles with zucchini, you cut out a lot of calories.
Nutrition Facts
Calories: 365.3
Fat: 14.4g
Saturated Fat: 5.1g
Cholesterol: 172.3mg
Sodium: 650.7mg
Carbohydrates: 28g
Fiber: 2g
Sugar: 10.7g
Protein: 29.5g
Turkey Taco Lettuce Wrap
Swap out your tortilla for some greens to take out extra calories that you won’t miss.
Nutrition Facts
Calories: 239
Fat: 13g
Saturated Fat: 3g
Cholesterol: 83mg
Sodium: 284mg
Potassium: 518mg
Carbohydrates: 7g
Fiber: 2g
Sugar: 3g
Protein: 23g
Chicken Burrito Bowl
If you want, take out the lettuce altogether and just put it in a bowl.
Nutrition Facts
Calories: 590
Fat: 22g
Protein: 44g
Chicken Burrito Bowl
A good way to encourage yourself to eat better is to make your dishes super attractive, like this! I love that you can get really creative and make meal prep lunch ideas that stand out from all your friends.
Nutrition Facts
Calories: 415
Carbohydrates: 49g
Protein: 37g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 79mg
Sodium: 95mg
Potassium: 798mg
Fiber: 8g
Sugar: 2g
Skinny Bang Bang Zucchini Noodles
This simple shrimp and noodle bowl will give you tons of energy for the rest of the day.
Nutrition Facts
*Serving: 0.25 of recipe
Calories: 185
Carbohydrates: 15.5g
Protein: 5.2g
Fat: 7.6g
Saturated Fat: 1.2g
Sodium: 386.8mg
Fiber: 2g
Sugar: 21.8g
Jerk Chicken
Have you ever had jerk chicken before? If not, you gotta get on this.
Nutrition Facts
Calories: 319
Carbohydrates: 26g
Protein: 42g
Fat: 4g
Saturated Fat: 1g
Cholesterol: 108mg
Sodium: 199mg
Fiber: 6g
Sugar: 8g
Italian Chicken Salad
Nutrition Facts
Calories: 156
Fat: 3g
Saturated Fat: 1g
Cholesterol: 34g
Sodium: 707mg
Potassium: 206mg
Protein: 22g
Carbohydrates: 6g
Sugar: 4g
Fiber: 1g
Thai Chopped Chicken Salad
Nutrition Facts
Calories: 404
Fat: 16.9g
Saturated Fat: 3.3g
Cholesterol: 110.3mg
Sodium: 414.1mg
Carbohydrates: 23.9g
Fiber: 5.4g
Sugar: 11.6g
Protein: 41g
Peanut Chicken Meal Prep Bowls
Nutrition Facts
Calories: 386
Carbohydrates: 17g
Protein: 30g
Fat: 24g
Saturated Fat: 5g
Cholesterol: 62mg
Sodium: 422mg
Potassium: 589mg
Fiber: 5g
Sugar: 8g
Steak and Potatoes Meal Prep Bowls
Nutrition Facts
Calories: 369
Chipotle Chicken Meal Prep
Nutrition Facts
Calories: 732
Carbohydrates: 53g
Protein: 30g
Fat: 45g
Saturated Fat: 11g
Cholesterol: 111mg
Sodium: 863mg
Potassium: 1103mg
Fiber: 9g
Sugar: 6g
Baked Shrimp and Broccoli With Garlic Lemon Butter Sauce
Nutrition Facts
*For each batch. Check the site for nutrition facts per serving.
Calories: 693.77
Fat: 30.54
Protein: 70.44g
Carbohydrates: 37.54g
Saturated Fat: 16.64g
Sugar: 11.82g
Cholesterol: 631.5mg
Sodium: 2892.7mg
Potassium: 1611.99mg
Fiber: 7.4g
Final Thoughts
By making your meals simple, attractive, and with quality ingredients, you really set yourself up for success. Meal preps for weight loss will keep junk out of your fridge and help avoid binges of bad food. So forget that fast food lunch and try one of these meal prep lunch ideas! You won’t regret it.
Do you like to take your coffee with lunch instead of in the morning? Pair your lunch with one of these low-calorie Dutch Bros drinks!
What’s your favorite make-ahead meal? Let us all know in the comments!
How can I get these recipes?
Hey Letty!
Hope all is well. : )
You can find the recipes via link under the respective photo.
Thanks for reaching out. <3
Awesome help
Can’t find the recipes. There aren’t any links under the pictures.
Hi Faith!
Thanks for reaching out. : )
Yes, there is a link located underneath each photo. You’ll see it say ‘Found From’ with a link directly after.
Hope this helps!
Hi there! Do you have a shopping list for all of these recipes? They look amazing and I want to start now! 🙂
Could any of these be frozen to be used at a later time?
This looks amazing and colorful.. Want to try it.
Can you give a brief reply on how to store or cook these meals?
Hey Haley!
Thanks for reaching out. : )
To find the recipe, click the link below the photo of the dish you’d like to make.
Take care!
the ideas are excellent and helpful as well. I am looking forward for more of such interesting ideas in future too.
Great recipes, can’t wait to try.
Thank you 😊
When it comes to the recipes with shrimp.. do you under cook the shrimp a bit.. so when you warm the meal up the shrimp won’t be overcooked and rubbery
What are the best and safe containers to use
Just a suggestion. Buy shrimp already cleaned and frozen, seasoning it, then put with broccoli in containers then freeze. This way the shrimp is cooked one time…is not rubbery. At least mine isn’t.