5-Day Weight Loss Meal Plan | Healthy Holistic Recipes

Fat Loss Meal Prep for a Full Work Week (5 Days!) | Healthy Grain Free Recipes

Are y’all ready to start the new year off with another awesome weight loss meal prep? This meal prep menu is super simple with no elaborate recipes because I wanted to make sure even beginner meal preppers aren’t intimidated by this menu.

If you have trouble sticking to a healthy eating plan or if you’re someone who thrives on having structured meals, you’re going to love this weight loss meal prep.

This plan is for a full 5-day work week and includes breakfast, lunch, dinner, and snacks. All of the recipes on this plan are gluten free, grain free, dairy free, paleo, and super healthy!

5-Day FREE Weight Loss Meal Plan | Healthy Meal Prep | Grain Free Paleo Recipes

Meal Prep Menu At-A-Glance


  • Breakfast – Ground Turkey Egg Muffins with Avocado & Strawberries
  • Lunch – Grain Free Chicken Burrito Bowl
  • Dinner – Chicken Thighs or Salmon with Dairy Free Creamed Spinach and Sweet Potato Wedges
  • Snack – Celery Sticks with Almond Butter

Get Grocery Shopping List for this Meal Prep – Free PDF Download



Watch Meal Prep Video Below



Calories At-A-Glance


Each day on this plan will range anywhere between 1,470-1,570 calories, not including snacks. If you include the celery sticks with almond butter as a snack, your calorie count will increase by another 100-200 calories depending on how many tablespoons of almond butter you have.

Disclaimer: This is a weight loss meal prep for women who are moderately active (not athletes). Most women will see weight loss results with a daily caloric intake between 1,400-1,600 calories but results are not guaranteed. If you aren’t losing weight on my weight loss meal preps, consult with your doctor to discuss further options. Hormonal imbalances can play a major role in those who have difficulty losing weight. Men can also use my weight loss meal preps; however, you may need to double some of the recipes to increase your caloric intake to around 1,800-2,000 calories per day assuming you’re only moderately active.


Kitchen Essentials for this Meal Prep


To make this meal prep easier for you, here are the kitchen essentials I recommend…


Breakfast:

Turkey Sausage Egg Muffins with Avocado & Strawberries


5-Day FREE Weight Loss Meal Plan | Healthy Meal Prep | Grain Free Paleo Recipes

For breakfast this week, I’m making these Ground Turkey Egg Muffins. These muffins are grain free, dairy free, and paleo friendly. This recipe yield 12 muffins, so you’ll serve two muffins for three days this week and three muffins the other two days.

Servings: 12 muffins | Prep Time: 15 min | Cook Time: 25-30 min

Ingredients

  • 1/2 lb Ground Turkey, 80% lean

  • 1/2 tsp EACH: Sea Salt & Italian Seasoning,

  • 1/4 tsp EACH: Black Pepper, Dried Thyme, Dried Sage, & Red Pepper Flakes

  • 10 Eggs

  • 1/2 C. Unsweetened Almond Milk

  • 1 tsp Sea Salt

  • 1/2 tsp Black Pepper

  • 1 Handful Baby Spinach, roughly chopped

  • 1/2 Bell Pepper, de-seeded & chopped (any color is fine)

  • Sides: 1/2 Avocado for each meal prep container & 3-4 strawberries for each container

Directions

  • Preheat oven to 350 degrees F. Grease a regular-sized muffin pan with at least 12 slots. You can also line them with these silicon muffin liners. Set aside.
  • In a skillet over medium heat, cook the ground turkey until browned. Add seasonings and and mix well. Set aside.
  • In a large mixing bowl, add the eggs, almond milk, sea salt, and pepper. Whisk until egg yolks are fully broken down and everything is mixed well.
  • In the muffin pan, add a small amount of chopped spinach to the bottom of each muffin slot. Then, add the ground turkey. Next, add the chopped bell pepper. Lastly, pour the egg mixture into each muffin slot.
  • Bake muffins for 25-30 minutes or until the eggs are set. Let cool before removing from pan. Store in glass meal prep containers for up to 5 days.

Macros for Muffins (1 muffin)

Nutrition Facts
Serving Size 1 muffin
Servings Per Container 12

Amount Per Serving
Calories 104 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 1g 0%
Dietary Fiber 1g 4%
Sugars 1g
Protein 8g 16%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Macros for 1/2 Avocado

Nutrition Facts
Serving Size 1/2 Avocado
Servings Per Container 1

Amount Per Serving
Calories 160 Calories from Fat 130.5
% Daily Value*
Total Fat 14.5g 22%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 8.5g 3%
Dietary Fiber 6.5g 26%
Sugars 0g
Protein 2g 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Macros for 3-4 Strawberries

Nutrition Facts
Serving Size 4
Servings Per Container 1

Amount Per Serving
Calories 25 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 5g 2%
Dietary Fiber 2g 8%
Sugars 2g
Protein 0g 0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

TOTAL CALORIES PER MEAL:

For the entire breakfast, your calories will range between 393-497 calories depending on if you have 2-3 muffins that day.


Lunch:

Grain Free Chicken Burrito Bowl


5-Day FREE Weight Loss Meal Plan | Healthy Meal Prep | Grain Free Paleo Recipes

For lunch this week, I’m serving up this delicious Grain Free Chicken Burrito Bowl. This is hands down one of my favorite healthy lunch meal preps. It’s so full of flavor and really good for you!

Servings: makes 5 bowls | Total Cook Time: 25-30 min

Ingredients

  • 2 Boneless Skinless Chicken Breasts

  • Seasoning for Chicken (to taste): Sea Salt, Pepper, Paprika, Chili Powder, Garlic Powder, Onion Powder, & Cumin (you can also use a pre-made taco seasoning to season the chicken)

  • 1 Red Bell Pepper, de-seeded & cut into strips

  • 1 Yellow Bell Pepper, de-seeded & cut into strips

  • 1 Yellow Onion, cut into strips

  • 5 C. Cauliflower Rice (I use the pre-cut cauliflower rice from the frozen section at the grocery store)

  • 1 Large Plantain (very ripe with dark spots), peeled & sliced into 1/2 inch slices

  • 3 Tbsp Coconut or Avocado Oil

  • Sea Salt & Pepper, to taste

  • 10 Tbsp Salsa (I used a pre-made organic salsa but you can use homemade salsa)

  • 1 Bundle Fresh Cilantro, roughly chopped

  • 1 Lime, optional

  • 2.5 Avocados

Directions

  • Season chicken breasts with seasonings to taste. Bake chicken at 375 degrees F. for 25-30 minutes or until fully cooked through. You can also pressure cook the chicken on high for 10 minutes. Keep the valve sealed & do a quick release once the chicken is done.
  • Shred both chicken breasts with a fork and set aside.
  • While chicken is cooking, in a large skillet over medium heat, add 1 Tbsp of oil and the sliced bell pepper & onion. Saute until this mixture is soft. Season with sea salt & pepper, to taste. Set aside.
  • In the same skillet, add another tbsp of oil and cook the cauliflower rice until it reaches your desired texture. Season with sea salt & pepper, to taste. I also like to mix in some fresh chopped cilantro with the cauliflower rice along with lime juice but this is optional. Mix well. Set aside.
  • In a skillet, add 1 Tbsp oil along with the plantain slices. Flip plantain slices every 2-3 minutes to avoid burning. Once the plantain slices are soft throughout and golden brown, remove from skillet & set aside.
  • Assemble meal prep containers distributing ingredients evenly into each container starting with the cauliflower rice, bell pepper mixture, shredded chicken, salsa, plantain slices, and fresh cilantro. Also, add in 1/2 of an avocado to each container. Keep in fridge for up to 5 days.

Macros for 1 Burrito Bowl

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 450 Calories from Fat 229.5
% Daily Value*
Total Fat 25.5g 39%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 31g 10%
Dietary Fiber 11g 44%
Sugars 8.5g
Protein 26g 52%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Dinner:

Chicken Thighs and Wild Salmon with Dairy Free Creamed Spinach & Sweet Potato Wedges


5-Day FREE Weight Loss Meal Plan | Healthy Meal Prep | Grain Free Paleo Recipes

For dinner this week, you’ll be having dairy free creamed spinach and sweet potato wedges along with chicken thighs (3 nights) and wild-caught salmon (2 nights). If you don’t like the way the sweet potato wedges taste when re-heated, feel free to make mashed sweet potatoes instead.

Servings: 5 | Total Cook Time: 25-30 min

Ingredients for creamed spinach:

  • 1 Tbsp Coconut or Avocado Oil

  • 1 Yellow Onion, diced

  • 2-3 Garlic Cloves, minced

  • 1 (10 oz) Bag of Frozen Spinach

  • 1.5 C. Coconut Cream (from full fat canned coconut milk)

  • Sea Salt & Pepper, to taste

  • 1-2 tsp Lemon Juice

  • Cheesecloth or Nut Milk Bag to strain spinach

Directions for creamed spinach:

  • Defrost frozen spinach over night by placing bag in the refrigerator or put it in a strainer & run warm water over it.
  • Add spinach to a cheesecloth or nut milk bag and strain out as much water as possible. Roughly chop the spinach & set aside.
  • In a skillet over medium heat, add 1 Tbsp of oil & the diced onion. Cook until soft & translucent. Then, reduce heat to low-medium.
  • Next, add in the minced garlic & saute for 1-2 more minutes. Then, add in the chopped spinach. Mix well. Cook another 2-3 more minutes.
  • Add in the coconut cream and mix well. **Note: Coconut cream is the cream that sits on top of a can of full fat coconut milk. You can place the can in the fridge the night before to ensure the cream separates from the water but it’s not necessary.
  • Add in the lemon juice. Then, season with sea salt & pepper, to taste. Mix well and continue to cook on low-medium for 3-4 more minutes. Transfer to meal prep containers.

Ingredients for chicken thighs:

  • 3 Chicken Thighs

  • Seasonings: Sea Salt, Pepper, Italian Seasoning, Garlic Powder, Paprika (to taste)

Directions

  • Preheat oven to 350 degrees F.
  • Rub seasonings onto the chicken thighs and place in an oven-safe dish. Add a splash of water in between each chicken thighs (not too much) to keep it moist while baking.
  • Bake for about 20 minutes or until chicken thighs are fully cooked through. Remove and let cool before transferring to meal prep containers.

Ingredients for salmon

  • 2 (4-6 oz) Salmon Filets (get wild-caught, if possible)

  • 1 Tbsp Avocado or Coconut Oil

  • Seasonings to taste: Italian Seasoning, Garlic Powder, Onion Powder, Paprika, Sea Salt & Pepper

Directions

  • Add oil to a skillet over medium heat. Rub salmon filets with seasoning and place into skillet.
  • Cook salmon on each side until fully cooked through. Be careful not to over cook the salmon and dry it out.
  • Transfer salmon to meal prep containers.

Ingredients for sweet potato wedges

  • 2 medium-large Sweet Potatoes, peeled

  • 1 Tbsp Avocado or Melted Coconut Oil

  • Seasonings to taste: Sea Salt, Dried Rosemary, & Paprika

Directions for baking

  • Preheat oven to 375 degrees F. Line a baking sheet and set aside.
  • Cut peeled sweet potatoes into 1/2 inch thick wedges/fries.
  • In a large mixing bowl, add the sweet potato wedges, oil, and seasonings. Mix until all of the sweet potatoes wedges are coated with the oil.
  • Spread wedges evenly onto the baking sheet and bake for 20-25 minutes or until slightly browned around the edges. Transfer to meal prep containers.

Directions for air fryer

  • Follow Steps 2 & 3 above.
  • Spread sweet potato wedges evenly onto the air fryer basket.
  • Air fry wedges at 390 degrees F. for 10 minutes. Shake basket. Air fry another 3-5 minutes or until wedges are slightly browned around the edges. Repeat the air frying process until all of the wedges are cooked. Transfer to meal prep containers.

Macros for Full Dinner with Chicken Thighs

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 623 Calories from Fat 373.5
% Daily Value*
Total Fat 41.5g 64%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 25g 8%
Dietary Fiber 6.5g 26%
Sugars 4g
Protein 38g 76%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Macros for Full Dinner with Salmon

Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 625 Calories from Fat 436.5
% Daily Value*
Total Fat 48.5g 75%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 25g 8%
Dietary Fiber 6g 24%
Sugars 4g
Protein 23g 46%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Snack:

Celery Sticks & Almond Butter


If you find yourself needing a snack during the week, feel free to snack on celery sticks and almond butter. The best way to keep your celery sticks fresh & extra crunchy throughout the week is to cut them into sticks, add them to mason jars, fill jars to the top with water, add lid, and store in the fridge.

Keep in mind that 1 Tbsp of almond butter containers 100 calories. I suggest sticking to no more than 2 Tbsp of almond butter per day while snacking. Feel free to pre-portion out your almond butter as well as shown in the meal prep video.

Looking for more Weight Loss Meal Preps?

If you’re on the search for more weight loss meal preps, I have you covered! Below are some of the other meal preps I’ve posted. If you need more accountability, be sure to check out my 21-Day Program, which includes 21 Days of Weight Loss Meal Plans & much more content to help you reach your goals.

Comment below if you give this weight loss meal prep a try! Also, don’t forget to that me in your recipe photos over on Instagram.

Paleo Weight Loss Meal Plans
 

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