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healthy meal prep recipes for weight loss to make ahead of time

healthy meal prep recipe for weight loss

yummy indian kitchen
Simple and easy meal prep to lose weight.
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Prep Time 1 hr
Cook Time 1 hr
Total Time 2 hrs
Course Breakfast, Lunch, Snacks
Cuisine American, International
Servings 1
Calories 606 kcal



  • ½ cup oats
  • 1 cup almond milk
  • ¼ teaspoon cinnamon
  • 2 tablespoon protein powder
  • ½ cup frozen chopped fruits or freshly chopped stored fruits (berries or any fruit)


  • 1 cup cooked quinoa
  • 1 chicken breast piece
  • ¼ teaspoon pepper powder
  • ¼ teaspoon salt
  • 4-5 green capsicum strips
  • 4-5 yellow and red capsicum strips
  • 2 tablespoon tomato sauce
  • 1 teaspoon olive oil


  • ¼ cup apples
  • ¼ cup berries (strawberries, blueberries)
  • ¼ cup grapes
  • 2 tbsp nuts (almonds sliced)



  • Take a meal prep container, add whole grain oats into it.
  • Add protein powder.
  • Add almond milk to the oats.
  • Add a pinch of cinnamon and stir everything well.
  • Cover the containers and let them sit overnight in refrigerator.
  • Similarly make 4 to 5 conatiners for the week in the same way and store in refrigerator.
  • Add any frozen chopped fruits or fresh chopped stored fruits such as strawberries, apples or any berries while serving and enjoy.
  • Healthy Breakfast for 4-5 days of the week is ready.

Lunch or Dinner

  • Place a chicken breast on a baking sheet or tray, spray olive oil all over the chicken.
  • Season the chicken with any spices such as salt and pepper.
  • Bake the chicken for 25 to 30 minutes at 425°F in the oven.
  • Shred the baked chicken into small strips.
  • Take a pan, add some tomato sauce or tomato paste to the pan, add the baked chicken strips.
  • Mix and toss the chicken well.
  • In a separate pan, toss or slightly roast the bell peppers by adding some olive oil, salt and pepper.
  • Take meal prep containers with different sections.
  • Place 1 cup cooked quinoa in one section, roasted peppers in second section and cooked chicken in the third section.
  • Cover the container and store in the fridge for not more than 3 or 4 days.
  • When required just microwave and enjoy the ready to eat food for luch or dinner.


  • Snacks can be some chopped fruits, bananas, berries, oranges, greek yogurt, nuts etc...


Lunch or dinner variations
  • In place of roasted bell peppers using sauteed asparagus, steamed broccoli or green beans is healthy and are other good options to substitute.
  • In place of quinoa, using whole-grain foods such as brown rice or whole-grain pasta is another good option for the meals.


Nutrition Facts
healthy meal prep recipe for weight loss
Amount Per Serving
Calories 606 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Polyunsaturated Fat 5g
Monounsaturated Fat 4g
Cholesterol 47mg16%
Sodium 1123mg49%
Potassium 795mg23%
Carbohydrates 89g30%
Fiber 13g54%
Sugar 18g20%
Protein 39g78%
Calcium 466mg47%
Vitamin C 6mg7%
Vitamin A 278IU6%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.