Hey y’all! I’m back with another 5-Day Meal Prep Menu for Weight Loss. And, this time around, I also created a grocery list that you can download just to make your life easier!
If you have trouble sticking to a healthy diet, then meal prepping is key. This particular meal prep shouldn’t take you any longer than 1-2 hours in the kitchen and will feed you for 5 full days, including snack options.
What’s on this week’s meal prep menu…
This week’s weight loss meal prep menu will include:
- Overnight Protein Oats (2 flavors)
- Paleo Chicken Nuggets
- Creamy Cucumber Dill Salad
- High Protein Turkey Meatloaf
- Cauliflower Mash
- Steamed Broccoli
- Celery Sticks with Almond Butter
- Boiled Eggs
*All recipes on this meal plan are gluten free.
Counting Macros…
Under each recipe, I’ve included the macros as well. With this meal prep menu, your calorie count should range anywhere from 1,400-1,600 calories per day depending on how many snacks you consume. This range is ideal for women trying to lose weight.
If you’re a man wanting to lose weight, then I suggest consuming around 1,800-2,000 calories per day for best results.
Keep in mind that these macros are an average, meaning that most people will see results and lose weight sticking to these meal plans. If you’re not seeing results, then you can either reduce your overall calorie. Or, you may want to work one-on-one with a nutritionist and doctor to make sure you don’t have any underlying hormonal imbalances or nutritional deficiencies that could be hindering your weight loss results.
Even though counting calories and macros can help with weight loss, be careful not to get obsessed with it. In my opinion and experience, focusing on overall portion control and consuming quality whole foods is more sustainable longterm. So, of course, use these meal plans to jumpstart your health and weight loss and to give you an idea of proper portion sizes, but don’t obsess over calorie counting. It’s not mentally healthy longterm, IMO.
Watch Meal Prep Video Below…
Breakfast – Overnight Protein Oats (2 ways)
For breakfast, we’re having overnight protein oats – Banana Bread & Almond Butter Chia flavors. If you’re on a grain free diet, feel free to substitute the overnight oats with any of my chia pudding recipes.
Lunch – Paleo Chicken Nuggets with Creamy Cucumber Dill Salad
For lunch this week, we’re having paleo chicken nuggets with a creamy cucumber dill salad. If you don’t like chicken nuggets, feel free to substitute them with a regular grilled chicken breast.
Dinner – Turkey Meatloaf with Cauliflower Mash & Broccoli
For dinner, we’re having a delicious high protein turkey meatloaf with cauli-mash and steamed broccoli.
Snack Options
For snacks throughout the week, I’m going to boil some eggs and prepare some celery sticks and almond butter for dipping. Keep in mind that the amount of snacks you consume per day will increase your total calorie intake, so be sure to factor those macros into the main meals.
For instance, with only your main meals, the calorie count is 1,330-1,370 calories per day. If you include 1 boiled egg, celery sticks, and 2 Tbsp of almond butter as a snack, that adds an extra 280 calories and will put your total calorie intake around 1,610-1,650 per day.
Weight Loss Meal Prep for the Week! | Gluten and Grain Free Recipes
Video
Equipment
Ingredients
Breakfast: Overnight Protein Oats (2 ways)
Banana Bread Protein Overnight Oats (3 servings)
- 2 Ripe Bananas, mashed
- 1.5 C. Rolled Oats
- 2 C. Unsweetened Almond Milk (or any type of milk)
- 3 Tbsp Your Favorite Protein Powder (I like Paleo Valley Bone Broth Protein Powder)
- 6 Tbsp Chopped Nuts (I used chopped walnuts)
- 1.5 tsp Vanilla Extract
- 1.5 tsp Cinnamon
- 3 Tbsp Ground Flax Seeds
- Pinch of Sea Salt
- Optional Toppings: : 5-10 Banana Slices and/or 1/4 C. Blueberries
- Optional: For extra sweetness, add 1-2 Tbsp of Monk Fruit, Birch Xylitol, Raw Honey, or Maple Syrup
Almond Butter Chia Protein Overnight Oats (2 servings)
- 1 C. Rolled Oats
- 1.5 C. Unsweetened Almond Milk (or any type of milk)
- 2 Tbsp Chia Seeds
- 4 Tbsp Almond Butter
- 2 Tbsp Your Favorite Protein Powder (I like Paleo Valley Bone Broth Protein Powder)
- Optional Toppings: 1 C. Fresh Berries
- Optional: For extra sweetness, add 1-2 Tbsp of Monk Fruit, Birch Xylitol, Raw Honey, or Maple Syrup
Lunch: Paleo Chicken Nuggets with Creamy Cucumber Dill Salad
Paleo Chicken Nuggets (5 servings)
For the Nuggets:
- 1 lb Ground Chicken
- 1 Egg
- 1-2 tsp Hot Sauce (I used Siete Hot Sauce)
- 1 tsp Sea Salt
- 3 Tbsp Coconut Flour
For the Coating:
- 1/3 C. Almond Flour
- 4 Tbsp Ground Flax Seeds
- 1/2 tsp Sea Salt
- 1/2 tsp EACH of Garlic Powder, Onion Powder, Chili Powder, and Paprika
For the Baste:
- 3 Tbsp p Grass-fed Butter, Ghee, Coconut Oil, or Avocado Oil, melted
- 1-2 Tbsp Hot Sauce add more if you prefer nuggets to be more spicy
Creamy Cucumber Dill Salad (5 servings)
- 2 Large Cucumbers, cut into fourths
- 1/2 Red Onion, sliced
- 2 Tbsp Fresh Dill, de-stemmed and finely diced
- 1 Large Lemon
- 1 Garlic Clove, grated
- 1 tsp Raw Honey
- Sea Salt and Pepper, to taste
- 1/4 C. Avocado Mayonnaise (I use either Primal Kitchen or Chosen Foods)
Dinner: Turkey Meatloaf with Cauliflower Mash & Broccoli
High Protein Ground Turkey Meatloaf (5 servings)
For the Meatloaf
- 1.5 lbs Ground Turkey
- 1 Egg
- 1/2 Yellow Onion, chopped
- 2-3 Garlic Cloves, minced
- 1/4 C. + 2 Tbsp Ground Flax Seeds
- 2 tsp Italian Seasoning
- 1 tsp EACH of Sea Salt and Paprika
- 1/2 tsp EACH of Black Pepper, Garlic Powder, and Onion Powder
Savory Cauliflower Mash (5 servings)
- 1 Large Head of Cauliflower
- 2 Tbsp Grass-fed Butter, Ghee, or Coconut Oil
- Sea Salt and Pepper, to taste
- Optional: Garlic Powder and Dried Parsley
Steamed Broccoli (5 servings)
- 1 Large Head of Broccoli
- Sea Salt and Pepper, to taste
Snack Option: Celery Sticks and Almond Butter (5 servings)
- 1 Bundle of Celery, roughly chopped
- 10 Tbsp Almond Butter
Snack Option: Boiled Eggs (5 servings)
- 5 Eggs, hard boiled
- Sea Salt and Pepper, to taste
Instructions
Breakfast: Overnight Protein Oats (2 ways)
For the Banana Bread Protein Overnight Oats:
- Mash bananas with a fork. Distribute evenly into 3 containers (I used mason jars).
- Next, add 1/2 C. rolled oats to each container along with 2/3-3/4 C. Unsweetened Almond Milk. Give that a good mix.
- Then, to each container add 1 Tbsp protein powder, 2 Tbsp chopped nuts, 1/2 tsp vanilla, 1/2 tsp cinnamon, 1 Tbsp ground flax seeds, a pinch of sea salt, and 1/2 Tbsp extra sweetener (optional). Mix each container with a fork until ingredients are fully combined.
- Add toppings and seal each container with a lid. When ready to serve, give it a good stir and enjoy! These will last in the fridge for up to 7 days. **Feel free to add the toppings when ready to serve.
For the Almond Butter Chia Protein Overnight Oats
- In two separate containers (I used mason jars), divide ingredients equally and add all ingredients to each container (except toppings). Stir to thoroughly combine all ingredients. Add toppings.
- Seal with a lid and place in fridge until ready to serve. When ready to serve give it a good stir and enjoy! **Will last in the fridge for up to 7 days.
For the Paleo Chicken Nuggets
- Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or silicon mat.
- In a large mixing bowl, add all of the nugget ingredients and mix with hands until fully combined. Set aside. In a small bowl, add all of the coating ingredients and mix well.
- Wet hands and scoop out about a Tbsp of the ground chicken mixture, roll it into a ball then flatten into a nugget shape (about 1/2 inch thick). Lightly press it into the coating mixture and coat each side of the nugget. Place onto the baking sheet. Repeat this process until all of the ground chicken mixture is gone. **I aimed for 20 nuggets so I’d have 4 nuggets each day for lunch.
- Bake nuggets for 15 minutes (no need to flip).
- Remove nuggets from oven and lightly brush the baste mixture on each side of the nugget. Place back into oven and bake for another 5-7 minutes. ENJOY!
For the Creamy Cucumber Dill Salad
- Add cucumber and purple onion to large bowl. Zest the lemon first and then squeeze the lemon juice from the entire lemon.
- Add all remaining salad ingredients and thoroughly mix until combined. Cover bowl and place in fridge until ready to serve. **Tip: I like to randomly stir the salad to ensure all of the ingredients are marinating in the mayonnaise and lemon juice.
Dinner: Turkey Meatloaf with Cauliflower Mash & Broccoli
For the High Protein Ground Turkey Meatloaf
- Preheat oven to 375 degrees F. Line a loaf pan with parchment paper or grease with non-stick oil.
- In a mixing bowl, add all meatloaf ingredients and mix until fully combined. Transfer meatloaf mixture to the loaf pan and press firmly into the pan (tightly packed).
- For the sauce, in a small saucepan over low-medium heat, add all sauce ingredients and whisk until fully combined & slightly warm.
- Spread sauce evenly over the meatloaf and bake the meatloaf for 40 minutes. Remove from oven and let it rest for 10 minutes before slicing. Cut into 10 equal slices and enjoy 2 slices as a single serving. Serve alongside the cauliflower mash and steamed broccoli.
For the Savory Cauliflower Mash
- Cut all stems off of the cauliflower and steam cauliflower until extra soft. It MUST be extra soft.
- Transfer steamed cauliflower to a saucepan and mash with a potato masher or fork. Then, use an immersion hand blender to get it extra creamy similar to the texture of real mashed potatoes (this device is a game-changer for making delicious cauli-mash!). Once mashed, add butter/oil and all seasonings to taste. ENJOY!
For the Steamed Broccoli
- Cut broccoli into bite site pieces and steam for 10 minutes or until it reaches your desired softness.
- Transfer steamed broccoli to a large bowl and season with sea salt and pepper, to taste. Feel free to add additional seasonings.
Snack Option: Celery Sticks and Almond Butter
- Chop celery. Pre-portion out the celery sticks and almond butter into five equal servings to have throughout the week.
Snack Option: Boiled Eggs
- Boil eggs. Season with sea salt and pepper, to taste.Enjoy one per day.
I hope y’all give this meal prep menu for weight loss a try! Comment below to let me know your results or if you have any questions about the plan. If you want me to continue sharing these meal preps, be sure to give my meal prep video a thumbs up!
And, don’t forget to share my meal prep videos with your friends and family so y’all can do them together and hold each other accountable 🙂
I love your recipes. Thank you very much.
So glad you’re enjoying my recipes! 🙂
Can we use 1.5 lb of beef instead of turkey? I’m excited to try this I went to get all the ingredients but got turkey by mistake.
Beef* by mistake
Absolutely! It will change the overall calorie content, but the flavor will be just as good (if not better)!
Thank you so much
I would love to see more videos on foods for hormonal imbalance. I deal with acne and have irregular periods
Yw! And, will do! 🙂
I am going to make these meals this week but am curious about the fat ratio of the ground turkey for the meatloaf. Should this be a higher fat percentage like 85/15 or leaner like 90/10 or 93/7? BTW…love love love all your recipes I’ve tried so far! Thank you for sharing all your tips on clean eating for gluten free and ketogenic diets!
Truly enjoy and love all your recipes that we have done so far. From a previous video, your broccoli salad is by far my favorite, I LOVE IT!!! Did I already say how much I love it… Continue providing the content that you do. Your personality makes your videos so inviting.
Thanks to you I have been able to lose my baby weight. Thank you so much for doing this. I never had the time but thanks to all the hard work you put in it made it easy enough for me to eat right along with exercising.
How long can these recipes be stored in the fridge of freezer?
Hi Kayla, on Dec 2021
I was diagnosed as diabetic due overweight. My 2022 New Year resolution was to loose weight by managing my diet. Thanks God I found you. After 6 weeks I have lost 5 lbs and keep preparing your recipes. Thank you for showings us there is a way to eat healthy and still thoroughly delicious .
Hi! These look like great recipes! Do you have a recipe book, or an easier way to print out the recipes? I love that you have an easy way to print the grocery list, but it would be so nice to be able to also print out the whole recipe on one page. I noticed there is a way to print the ingredients, but it doesn’t have a title when printed, so when I print a whole bunch there is no way to see what the recipe is, or the instructions. I see there is a way to print the instructions separately and this just seems like so much work and then trying to figure out which instructions go with which list of ingredients and then having to staple them together and writing which meal they are at the top. I wish there was an easier way! 😉 If you had a meal-plan cookbook, or printable version I would gladly pay for it, just to have everything together and easily printable! Thanks!
I came across your YouTube channel. I loved the meal plan and will be trying this one this week.
do you have the macros for this meal prep we loved it and couldn’t find it at the bottom as usual. Thank you for investing all the time and sharing. We have enjoyed all the receipt we have tried.
I love your new 5-day menu, though I’ve been having trouble finding the grocery list download due to all the advertisements. I have scrolled through this 5-day menu plan 10 times. I understand the advertising, but why make it so difficult to find your grocery list? This is not the first time.
Where did the macro go? 🙂