18 Meal Prep Lunch Ideas for Weight Loss

Last Updated on January 10, 2021 by April

Life is already hard with so much to do and so 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!

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!

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

These 12 Meal Prep Lunch Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Honey Sriracha Glazed Meatballs

These 12 Meal Prep Lunch Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Chicken Fajita

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Honey Lime Chicken

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Korean Beef Bowl

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Thai Peanut Chicken

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Zucchini Noodles & Turkey Meatballs

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Turkey Taco Lettuce Wrap

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Chicken Burrito Bowl

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

If you want, take out the lettuce altogether and just put it in a bowl.

Nutrition Facts

Calories: 590

Fat: 22g

Protein: 44g

Click for Recipe

Chicken Burrito Bowl

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Skinny Bang Bang Zucchini Noodles

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Jerk Chicken

These 12 Meal Prep Dish Ideas Look So Delicious! I love the variety!
 

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

Click for Recipe

Italian Chicken Salad

Italian Chicken Salad Meal Prep Recipe

Nutrition Facts

Calories: 156

Fat: 3g

Saturated Fat: 1g

Cholesterol: 34g

Sodium: 707mg

Potassium: 206mg

Protein: 22g

Carbohydrates: 6g

Sugar: 4g

Fiber: 1g

Click for Recipe

Thai Chopped Chicken Salad

Thai Chopped Chicken Salad Lunch Meal Prep Recipe

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

Click for Recipe

Peanut Chicken Meal Prep Bowls

Peanut Chicken Lunch Meal Prep Bowl Recipe

Nutrition Facts

Calories: 386

Carbohydrates: 17g

Protein: 30g

Fat: 24g

Saturated Fat: 5g

Cholesterol: 62mg

Sodium: 422mg

Potassium: 589mg

Fiber: 5g

Sugar: 8g

Click for Recipe

Steak and Potatoes Meal Prep Bowls

Steak and Potatoes Meal Prep Bowls

Nutrition Facts

Calories: 369

Click for Recipe

Chipotle Chicken Meal Prep

Chipotle Chicken Meal Prep Recipe

Nutrition Facts

Calories: 732

Carbohydrates: 53g

Protein: 30g

Fat: 45g

Saturated Fat: 11g

Cholesterol: 111mg

Sodium: 863mg

Potassium: 1103mg

Fiber: 9g

Sugar: 6g

Click for Recipe

Baked Shrimp and Broccoli With Garlic Lemon Butter Sauce

Baked Shrimp and Broccoli in Foil Packs Meal Prep Recipes

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

Click for Recipe


Drooling From These Meal Prep Pictures?

9 Keto-Friendly Lunch Ideas

10 Paleo Breakfast and Lunch Ideas

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 on bad food. So forget that fast food lunch and try one of these meal prep lunch ideas out! You won’t regret it.

What’s your favorite make-ahead meal? Let us all know in the comments!

10 COMMENTS

    • 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!

  1. Hi there! Do you have a shopping list for all of these recipes? They look amazing and I want to start now! 🙂

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