Healthy meal prep is so important when trying to stick to a clean diet. However, sometimes it can be time consuming to meal prep every week, especially when the meals are difficult to make and contain lots of ingredients. So, for this week’s meal prep menu, I’m sharing super easy meal ideas for breakfast, lunch, and dinner that you can whip up in one hour or less for a full 5-day work week!
Not only are these meals very easy to make, but they’re also very nutritious and designed for maximum fat loss.
If you go by this meal prep menu exactly, you’ll be consuming around 1,400-1,500 calories per day (with no snacks), which is ideal for women trying to lose weight. If you’re a man trying to lose weight, then feel free to double some of these recipes and aim for around 1,800 calories per day.
If you want to include some healthy snacks a few days per week, I’m going to link a few of my low carb fat bomb recipes and other healthy snacks at the bottom of this blog post.
All of the recipes in this meal prep menu are gluten free, grain free, soy free, and dairy free. They are paleo friendly and some are low carb and keto-friendly.
If you’re looking for a full 21-Day Meal Prep Menu for fat loss and hormone-balance, be sure to check out my 21-Day Total Body Reset Program!
HAPPY MEAL PREPPING!
WATCH MEAL PREP VIDEO BELOW…
Easy Weight Loss Meal Prep for the Week (5 days!)
Video
Ingredients
BREAKFAST: PROTEIN CHIA PUDDING (5 servings)
- 15 Tbsp Chia Seeds
- 3 3/4 C. Unsweetened Almond or Coconut Milk
- 5 Scoops Collagen Protein Powder (or your fav. protein powder)
- 5 Tbsp Low Carb Sweetener or Raw Honey (links below)
- 2 Tbsp Cacao Powder (or cocoa powder)
- Favorite Toppings: Unsweetened Shredded Coconut, Cacao Nibs, Pumpkin Seeds, etc.
LUNCH: CHICKEN BURGERS WITH SAUTEED CAULIFLOWER RICE AND VEGGIES
For the Chicken Burger Patties:
- 1.5 lbs Ground Chicken
- 3 Tbsp Taco Seasoning
- 1 Bell Pepper, de-seeded and chopped
- 1/4 C. Fresh Cilantro, chopped
- 2 Tbsp Avocado or Coconut Oil
For the Sauteed Cauliflower Rice and Veggies:
- 2 Bell Peppers, de-seeded and sliced
- 2 Zucchinis, chopped
- 3 Tbsp Avocado or Coconut Oil
- 5 C. Riced Cauliflower (use the frozen pre-riced cauliflower to speed things up)
- Sea Salt and Pepper, to taste
- Side: 1/4-1/2 Avocado for each serving (add when ready to serve)
DINNER: Wild Caught Salmon and Chicken Thighs with Sweet Potato & Broccoli
For the Salmon:
- 2 Wild Caught Salmon Filets (6 oz each)
- Sea Salt and Pepper, to taste
- Dried Rosemary and Garlic Powder, to taste
- 1 Tbsp Avocado or Coconut Oil
For the Chicken Thighs:
- 1 lb Chicken Thighs (or legs)
- Sea Salt, Pepper, Garlic Powder, and Paprika, to taste
For the Sweet Potatoes:
- 5 C. Sweet Potatoes, peeled and cubed
For the Broccoli:
- 5 C. Broccoli, roughly chopped
Instructions
BREAKFAST: PROTEIN CHIA PUDDING
- In 5 separate containers (I used mason jars), add 3 Tbsp of Chia Seeds to each container.
- Then, add 3/4 C. of almond or coconut milk to each container.
- Next, add 1 scoop of protein powder to each container. Add 1 Tbsp of low carb sweetener or raw honey to each container. Add 1 Tbsp of cacao powder to 2 containers (1 Tbsp each).
- Mix well. Let chia pudding sit for 15-20 minutes while prepping the other meals. Then, come back and mix again.
- Add your favorite healthy toppings. I added 1 Tbsp pumpkin seeds and 1 Tbsp of shredded coconut to each container. I also added 1 Tbsp of cacao nibs to the two chocolate chia puddings.
- Seal container with a lid and place in the fridge. The chia pudding will stay fresh for a week. Be sure to stir chia pudding to mix again before consuming.
LUNCH: CHICKEN BURGERS WITH SAUTEED CAULIFLOWER RICE AND VEGGIES
For the Chicken Burger Patties:
- In a mixing bowl, add the ground chicken, taco seasoning, bell pepper, and cilantro. Mix with hands until fully combined.
- Separate chicken mixture into 5 equal parts and form into patties. In a large skillet over medium heat, add the coconut oil.
- Cook burger patties in the skillet on each side until fully cooked through.
For the Sauteed Cauliflower Rice and Veggies:
- Add coconut oil to a large skillet over medium heat. Add the bell pepper and zucchini to skillet and saute until slightly soft.
- Then, add the riced cauliflower to the skillet and continue to cook until cauli-rice reaches your desired texture. Season with sea salt and pepper, to taste, and remove from stovetop.
- NOTES: You can rice your own cauliflower with a food processor by using the 'S' blade and pulsing until riced. Or, you can also use the grater blade on your food processor and feed the cauliflower through the chute of the food processor.
- When assembling your meal prep containers, don't forget to top with 1/4-1/2 of an avocado.
DINNER: Wild Caught Salmon and Chicken Thighs with Sweet Potato & Broccoli
For the Salmon:
- Rub salmon with seasonings. In a skillet over medium heat, add 1 Tbsp of oil.
- Cook salmon filets on each side until fully cooked through.
For the Chicken Thighs:
- FYI: I'll be using the pressure cooker setting on my Ninja Foodi to cook my chicken thighs. See notes below for cooking in oven.
- If using the Ninja Foodi, add the rack that comes with it, add 1 C. water, and spread the chicken out evenly onto the rack. Secure the pressure cooking lid and set the valve to the seal position. Choose the pressure setting on Hi for 15 minutes. Once it's done, do a quick release on the valve and do not open the lid until the red pin drops and all of the pressure is out.
- For baking the chicken, pre-heat oven to 375 degrees F. In a baking dish, add 1/4 C. water. Spread the chicken evenly onto the baking dish and bake for 20-25 minutes or until chicken is fully cooked through.
For the Steamed Sweet Potato and Broccoli:
- I'll be steaming the sweet potato and broccoli in my Ninja Foodi as well (because it's so easy). See notes below for traditional stovetop steaming.
- Invert the rack that comes with the Ninja Foodi to sit low. Add 2 C. Water. Spread cubed sweet potato evenly across the rack. Secure the pressure cooking lid and set valve to the vent position. Choose the steam option and steam sweet potato for 13 minutes.
- Once the sweet potato is done steaming, repeat the same process with the broccoli. **Don't forget to add 2 more cups of water to the pot.
- NOTES: For traditional steaming, place a strainer into a saucepan or pot and fill the pot with water right up to where it barely touches the bottom of the strainer. Add the sweet potato to the strainer and cover with a lid. Bring heat to high and allow to steam until soft. Repeat this process with the broccoli.
And, that will do it for this week’s fat loss meal prep menu! If you give it a try, be sure to comment below and let me know how you like it and if you lose any weight. Stay tuned for more meal prep ideas!
A few healthy snack recipes to add to your meal prep menu…
Chocolate Almond Butter Fat Bombs
3-Ingredient Classic Peanut Butter Cookies
Super Seed Matcha Energy Balls (paleo and vegan)
So…glad I found you, excited to see big changes with your help! Thank you for all the effort you put in to help my journey and others!
Tysm! I’m excited to hear your feedback and results along the way… if you ever have any questions, feel free to email me!
I just came across your week meal plan and loved seeing you us the Ninja Foodie! I love mine and use it daily! Great simple easy meal plan thank you. I did miss where you got your glass dishes from. I don’t like plastic to freeze then heat in.
Yes, I love my Ninja Foodi! I got my glass meal prep containers on Amazon. Here’s the links: https://amzn.to/38m8hFy and https://amzn.to/2PJ2hAp (I also linked them in the description box under the meal prep video). Stay tuned for more meal prep videos 🙂
Just happened to come across your video. Love how simple and quick your meal planning is! Very doable. Will definitely come back for more ideas. Thank you.
Tysm! Glad you’re enjoying the recipes! 🙂
Just came across your video through youtube. I must say your meal prep is very easy to follow for a beginner like me. I will be trying this and I would love to see more of these fat loss meal prep videos which would help in my weight loss journey.
Can you please let me know the link for the Ninja Foodie which you used in the video. I would like to purchase one.
I’m glad you’re enjoying my meal prep videos! I have another meal prep video I’ll be posting in about 2 weeks so stay tuned for that. Here’s the amazon link for the Ninja Foodi… I use the 8-quart size: https://amzn.to/2Gs7DhN
Hi Kayla, thanks a lot for the amazon link and looking forward to your next meal prep video.
Do you have a grocery list pdf for this?
Unfortunately, I do not. Sorry! I do have one for my other 2 weight loss meal preps: https://feelinfabulouswithkayla.com/2021/01/04/weight-loss-meal-prep-plan/ and https://feelinfabulouswithkayla.com/2020/08/05/meal-prep-weight-loss/
Your recipes are very cool, but I want to know: 1 serving = 100 grams?
Hi Kayla
I happened to come across your YouTube channel. Thank you so much for looking out for us. This was my 1st time really meal preparing and it was easy with your guidance. I subscribed to your channel and it’s becoming life changing!
So glad you’re enjoying my recipes and seeing results! Thanks for sharing 🙂
Hi Kayla I just want to applaud you for being such a generous person in sharing your knowledge. In all the countless of videos I have seen… yours are by far the BESt put together! So easy to do and minimal ingredients. I know the time and effort it takes to put together the macros and grocery list but BELIEVE me when I say that is one of the many reasons I LOVE your meal preps. THANK YOU SO MUCH for all your work!
Aww thank you SO much for your kind words! I try to provide as much free content as I can because I love seeing people eat healthier and feel better. And, hearing feedback like yours keeps me going, so thank you!! 🙂