5-Day Weight Loss Meal Plan (grain free!)

Easy Weight Loss Meal Prep for a Full Work Week (5 Days!) | Breakfast, Lunch, Dinner, & Snacks!

I’m back with another Weight Loss Meal Prep for a full 5-Day Work Week! Yay! I know y’all have been patiently waiting for me to post another healthy meal prep, and I can’t wait for y’all to try this one. As always, the recipes for this meal prep menu are gluten free, dairy free, grain free, and soy free.

My healthy meal preps are intended to help you jumpstart your health and weight loss journey by planning and prepping all of your meals for up to 5 days, including breakfast, lunch, dinner, and snacks.

I try to make the recipes on my meal preps super simple yet satisfying, delicious, and healthy. Weight loss isn’t just about counting macros (although that can play a big role), it’s also about packing in nutrient-dense foods to ensure you’re getting healthier while losing the weight.

5-Day Weight Loss Meal Plan | High Protein & Grain Free | Healthy Meal Prep

Meal Prep Menu At-A-Glance


  • Breakfast – Grain Free Protein Pancakes (3 days) & Fat Burning Antioxidant Smoothie (2 days)
  • Lunch – Chicken Fajita Pasta Salad (gluten & dairy free)
  • Dinner – Turkey Chili Stuffed Sweet Potatoes with Steamed Broccoli (high protein & grain free)
  • Snack – Flourless Protein Brownie Bites (grain free & dairy free)

Calories At-A-Glance


This meal prep menu ranges anywhere from 1,400-1,700 calories per day depending on how many snacks (brownie bites) you have and the serving sizes you choose for the pancakes.

If you’re seeking weight loss and you’re not very active, be sure to limit snacking as those calories can add up. And, opt for the breakfast with 3 protein pancakes (not 5).

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 even after cutting calories. 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.


Get the Grocery Shopping List for this Meal Prep Below (Free PDF Download)



Watch Meal Prep Video Below



Kitchen Essentials for this Meal Prep


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


Breakfast:

Protein Pancakes & Fat Burning Antioxidant Smoothie


5-Day Weight Loss Meal Plan | High Protein & Grain Free | Healthy Meal Prep

For breakfast this week, two of the days we’re having my Fat Burning Antioxidant Smoothie and three of the days we’re having my protein pancakes.

Note about macros: The pancake recipe makes 15 mini pancakes. You can serve 3-5 pancakes per day depending on how many calories you want to consume each day. I’ll list the macros for both serving sizes so you can easily calculate your daily macros.

Protein Pancakes w/ Berries & a Boiled Egg

Servings: 15 mini pancakes | Prep Time: 5-10 min | Cook Time: 5-10 min

Ingredients

  • Dry Ingredients:
  • 3/4 C. Almond Flour

  • 1/4 C. Tapioca Flour

  • 1/4 C. Coconut Flour

  • 1 tsp Baking Powder

  • Pinch of Sea Salt

  • Wet Ingredients:
  • 3 Eggs

  • 1/2 C. Unsweetened Almond Milk

  • 1 Tbsp Raw Honey or Pure Maple Syrup

  • 1 tsp Vanilla Extract

  • 1 tsp Avocado Oil or Coconut Oil, melted

  • Sides:
  • 3 Eggs, hard boiled

  • 1.5 C. Fresh Berries (any variety)

  • 3 Tbsp Pure Maple Syrup

  • 3 Tbsp Unsweetened Shredded Coconut (optional)

Directions

  • In a large mixing bowl, add all dry ingredients and mix until fully combined.
  • Then, add in the wet ingredients to the bowl of dry ingredients and whisk until fully combined.
  • Grease a large skillet with non-stick spray or oil. Turn heat to medium. Pour about 2-3 Tbsp worth of the pancake batter onto the skillet and cook until it starts to bubble on top or until the bottom is firm enough to flip. Flip and continue to cook until fully cooked through. Repeat this process until all of the pancake batter is gone. This should yield about 15 mini pancakes.
  • Transfer 3-5 mini pancakes to each meal prep container (depending on your calorie preference). Also, in each container, add 1 hard boiled eggs, 1/2 C. fresh berries, and top the pancakes with 1 Tbsp unsweetened shredded coconut. In a separate small container, add 1 Tbsp of maple syrup for each breakfast. Store in fridge for up to 5 days.

Macros for Breakfast – Protein Pancakes


Macros for one full Breakfast – Includes 3 mini pancakes, 1 boiled egg, 1/2 C. berries, 1 Tbsp maple syrup, and 1 Tbsp of shredded coconut

Nutrition Facts
Serving Size 1
Servings Per Container 3

Amount Per Serving
Calories 405 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 40g 13%
Dietary Fiber 7g 28%
Sugars 26g
Protein 16g 32%

*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 one full Breakfast – Includes 5 mini pancakes, 1 boiled egg, 1/2 C. berries, 1 Tbsp maple syrup, and 1 Tbsp of shredded coconut

Nutrition Facts
Serving Size 1
Servings Per Container 3

Amount Per Serving
Calories 543 Calories from Fat 252
% Daily Value*
Total Fat 28g 43%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 51g 17%
Dietary Fiber 10g 40%
Sugars 30g
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.

Fat Burning Antioxidant Smoothie

Servings: 1 | Prep Time: 5-10 minutes

Ingredients

  • 1 C. Frozen Blueberries

  • 1/2 Ripe Avocado

  • 2 Tbsp Ground Chia or Flax Seeds

  • 1 Tbsp Unsweetened Nut Butter (I like almond butter)

  • Juice from 1/2 Lemon

  • 1 tsp Matcha Powder

  • 1 Scoop of High Quality Protein Powder (I use Collagen Peptides)

  • 1 C. Unsweetened Almond Milk (can also use oat, cashew, or coconut milk)

Directions

  • Add all ingredients to a blender and blend until smooth.
  • ENJOY!

Macros for Breakfast – Smoothie


Nutrition Facts
Serving Size 1
Servings Per Container 1

Amount Per Serving
Calories 445 Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 37g 12%
Dietary Fiber 15g 60%
Sugars 15g
Protein 18g 36%

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

Lunch:

Chicken Fajita Pasta Salad


5-Day Weight Loss Meal Plan | High Protein & Grain Free | Healthy Meal Prep

For lunch this week, we’re having this oh-so-delicious Chicken Fajita Pasta Salad. And, yes, it’s gluten free! For the noodles, I recommend using these grain free Cassava Flour Noodles or these Chickpea Noodles. Both are super clean with minimal ingredients. And, I’ve included the macros for for both below.

Servings: 5 | Prep Time: 15 minutes | Cook Time: 15 minutes

Ingredients

  • For the Salad Base:
  • 8 oz Fusilli or Rotini Pasta Noodles (I use either Chickpea Noodles or Cassava Flour Noodles to keep it gluten free)

  • 2 Tbsp Avocado or Extra Virgin Coconut Oil

  • 1 Red Bell Pepper, de-seeded & diced

  • 1 Yellow Bell Pepper, de-seeded & diced

  • 1/2 Red Onion, diced

  • 1 Jalapeno, de-seeded & finely chopped

  • 2 Large Chicken Breasts (or 3 small)

  • 1 C. Cherry Tomatoes, sliced into halves or fourths

  • Fresh Cilantro, to garnish

  • For the Fajita Seasoning:
  • 1 Tbsp Chili Powder

  • 1 tsp Cumin

  • 1 tsp Paprika

  • 1 tsp Sea Salt

  • 1/2 tsp Garlic Powder

  • 1/2 tsp Onion Powder

  • 1/4 tsp Cayenne Pepper (optional)

  • For the Dressing:
  • 1/2 C. Extra Virgin Olive Oil

  • 2-4 Tbsp Fresh Lime Juice (about 1-2 large limes)

  • 1 Tbsp Raw, Unfiltered Apple Cider Vinegar

  • 2 Garlic Cloves, minced

  • 1 Tbsp Raw Honey

  • Pinch of Sea Salt

  • 1/2 C. Fresh Cilantro, finely chopped

Directions

  • Boil the noodles according to the package instructions. Once they’re done, drain and rinse them with cool water. Transfer to large mixing bowl.
  • While the noodles are cooking, combine all of the Fajita Seasoning in a small bowl. Mix and set aside. In a separate small bowl, combine all of the Dressing ingredients. Mix and set aside.
  • In a large skillet over medium heat, add the avocado or coconut oil along with the chopped bell pepper, onion, and jalapeno. Saute those until slightly soft.
  • Cut the chicken breasts into small bite-size pieces (about 1-2 inches thick). Rub half of the Fajita Seasoning into the chicken pieces. Add chicken pieces to the skillet with bell pepper mixture. Toss to combine everything and continue to cook until the chicken is fully cooked through. Then, add all of the remaining Fajita Seasoning and mix to combine. **Note: If there’s extra liquid in the pan, you can either drain it or continue to cook without a lid to allow some of the liquid to evaporate. But, be careful not to “dry out” the chicken.
  • Transfer the skillet mixture to the mixing bowl with the noodles. Then, add the cherry tomatoes and dressing. Toss to make sure everything is combined. At this point, feel free to add a bit more sea salt and pepper, if desired.
  • Transfer the pasta salad to your meal prep containers, garnish with fresh cilantro (optional), and store in the fridge for up to 5 days. This pasta can be eaten at room temperature, cool, or warm. **You can freeze this pasta if you’re concerned about freshness throughout the week. It will stay good in the freezer for up to a month.

Macros for Lunch


Macros for Chicken Fajita Pasta Salad (with Chickpea Noodles)

Nutrition Facts
Serving Size 1
Servings Per Container 5

Amount Per Serving
Calories 525 Calories from Fat 297
% Daily Value*
Total Fat 33g 51%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 31g 10%
Dietary Fiber 5g 20%
Sugars 9g
Protein 31g 62%

*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 Chicken Fajita Pasta Salad (with Cassava Noodles)

Nutrition Facts
Serving Size 1
Servings Per Container 5

Amount Per Serving
Calories 550 Calories from Fat 279
% Daily Value*
Total Fat 31g 48%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 48g 16%
Dietary Fiber 5g 20%
Sugars 9g
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.

Dinner:

Turkey Chili Stuffed Sweet Potatoes


5-Day Weight Loss Meal Plan | High Protein & Grain Free | Healthy Meal Prep

For dinner this week, we’re having my Turkey Chili Stuffed Sweet Potatoes with a side of steamed broccoli and avocado. Note: Be sure to add the avocado to the meal prep container the morning of with a squeeze of fresh lemon or lime juice to keep it from turning brown.

Servings: 5 stuffed potatoes | Prep Time: 10 minutes | Cook Time: 20-60 minutes (depending on what method you use to cook the potatoes)

Ingredients

  • 5 Small-Medium Sweet Potatoes (you can also use regular potatoes)

  • 1 Tbsp Avocado Oil or Extra Virgin Coconut Oil

  • 1 Small Yellow Onion or 1/2 of a Large Onion, diced

  • 1 Green Bell Pepper, de-seeded & chopped

  • 1 lb 93% Lean Ground Turkey (or ground chicken)

  • 1.5 tsp Chili Powder

  • 1.5 tsp Cumin

  • 1/2 tsp Paprika

  • 1/2 tsp Garlic Powder

  • 1/2 tsp Sea Salt

  • 1/4 tsp Black Pepper

  • 1 C. Canned Diced Tomatoes (no salt added)

  • Green Onion, finely diced (optional for garnish)

  • Sides: 1 Large Head of Broccoli (or 2 small) and 2 Avocados

Directions

  • Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or a silicon mat. Poke shallow holes into the potatoes with a fork. Place onto baking sheet and bake for 50-60 minutes or until potatoes are soft and can easily be pierced with a fork. Remove from oven and let cool for a few minutes. (You can also cook the potatoes with a pressure cooker for faster meal prepping).
  • In a large skillet over medium heat, add the oil, onion, and bell pepper. Saute until slightly soft.
  • Then, add the ground turkey to the skillet and cook until done. Add in all seasonings. Stir to combine. Then, add in the diced tomatoes. Stir to combine. Turn heat to low-medium and let simmer for 3-4 minutes. (Feel free to add more seasonings, if desired).
  • Remove stems from broccoli and cut into bite-size pieces. Steam broccoli until soft. Season with sea salt and pepper.
  • Once the sweet potatoes have cooled enough, cut them down the center, length-wise, with a knife. Break up some of the sweet potato along the edges of the potatoes then evenly distribute the turkey chili mixture into each potato. **Note: You can also scoop out about 75% of the potato, add to a bowl along with the turkey chili, mix, and then add back to the potato.
  • When ready, transfer the stuffed potatoes to your meal prep containers along with the steamed broccoli. Add 1/4 of an avocado to each container when ready to serve.

Macros for Dinner


Macros for a Full Dinner (includes 1 stuffed potato, 1/4 of an avocado, & 1/2-1 C. of steamed broccoli)

Nutrition Facts
Serving Size 1
Servings Per Container 5

Amount Per Serving
Calories 415 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 41g 14%
Dietary Fiber 11g 44%
Sugars 9g
Protein 24g 48%

*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 Stuffed Potato (with no sides)

Nutrition Facts
Serving Size 1
Servings Per Container 5

Amount Per Serving
Calories 305 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 31g 10%
Dietary Fiber 5g 20%
Sugars 8g
Protein 20g 40%

*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:

Flourless Protein Brownie Bites


Fluffy Flourless Protein Brownies

These protein brownie bites are completely grain free, flourless, and dairy free. And, did I mention, they’re delicious?! Definitely one of my favorite healthy snacks when I’m craving something sweet and chocolate-y.

This brownie recipe makes 12-24 brownie bites, depending on how big or small you cut them. If cut into 12 squares, each square would equal 200 calories. If cut into 24 squares, each square would equal 100 calories. So, it really just depends on what serving size you prefer. I used a 9×13 glass dish.

Servings: makes 12-24 squares | Prep Time: 5-10 minutes | Cook Time: 30-35 minutes

Ingredients

  • 3 Ripe Bananas

  • 1 C. Unsweetened Almond Butter

  • 2 Eggs

  • 1/4 C. Pure Maple Syrup (or raw honey)

  • 1/4 C. Cacao Powder (or cocoa powder)

  • 1 tsp Vanilla Extract

  • 1 tsp Baking Soda

  • 2 Scoops of Your Favorite Protein Powder (I use Collagen Peptides)

  • Pinch of Sea Salt (optional)

Directions

  • Preheat oven to 350 degrees F. Generously grease a 9×13 baking dish with avocado oil or coconut oil. Set aside.
  • In a large mixing bowl, mash the bananas with a fork until they are fully mushed. My secret to getting the bananas extra smooth is to further puree them using a handheld immersion blender (gives the brownies a better texture).
  • Add in the nut butter to the bowl and mix with a fork until fully combined.
  • Next, add in all remaining ingredients to the bowl and mix until fully combined.
  • Transfer mixture to the baking dish. Spread out evenly. Bake for 30-35 minutes. Let cool completely before removing from the dish.
  • Cut brownie bites into 12-24 squares (based on your preference). Store in an airtight container in the fridge or at room temperature until ready to serve or pack for the day.

Macros for Snack


Macros for 1 brownie bite based on 12 total squares. If you cut into 24 squares, just divide the macros in half.

Nutrition Facts
Serving Size 1 brownie
Servings Per Container 12 brownies

Amount Per Serving
Calories 200 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 17g 6%
Dietary Fiber 4g 16%
Sugars 10g
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.

Looking for more healthy meal preps like this?


If you’re on the search for more weight loss meal prep ideas, I’ve got you covered! Below, I’ve listed some of my most popular meal preps. If you’re looking for more of a longterm commitment, check out my 21-Day Paleo Reset Program, which includes 21 days of weight loss meal plans and more! **All of my meal preps are 100% gluten free & most are grain free and dairy free.

 

27 Comments

  1. Can’t wait to try this! For the brownies- About how much protein powder is two scoops? I know different proteins have different size scoops…

     
  2. Karla Polce

    I’m needing to lose weight and worried consuming too many carbs will hurt my efforts. Thoughts?

     
    • Kayla Chandler

      Feel free to swap out the noodles with a low carb pasta for the lunch recipe. Or, swap out the honey or maple syrup with a low carb sweetener. Lakanto makes a great low carb liquid sweetener!

       
  3. All recipes you shared look so good. Cannot wait to try them this coming week!

     
  4. Marina Haddad

    Is there any way to download and print these recipes? I hard to print each page separate.I am so excited to try all these fabulous recipes. Thank you

     
  5. Hello! Excited that I found your page, how often will you be posting meal prep plans like this? I’d like to keep an eye out for them and try them on a regular basis. Thanks!

     
    • Kayla Chandler

      Hey there! Excited your enjoying my meal preps! I’ve already posted a few meal preps on my blog and Youtube if you’re looking for more variety. But, yes, I do plan on posting more. Because the meal preps take 2 weeks from start to finish to plan, film, edit, etc., I will probably only post them once every 4-6 weeks. But, feel free to repeat them as much as desired and you can also mix and match recipes from any of the meal prep menus. See all of my meal preps here: https://feelinfabulouswithkayla.com/category/meal-prep/

       
  6. Kristy DiMartino

    I have already tried 2 of your meal prep menus in the past and couldn’t have enjoyed them more! So excited to try this one. Thank you!!

     
  7. Omg the pasta recipe was amazing!! My son and I are on a weightloss journey now together. I meal prepped this for us and we ate it for dinner as well last night. He loved it and so did I. I have a couple of questions I s though. 1. I need to rework the calories from the noodles because my store only had gluten free penne pasta. What were the calories from the noodles so I can add the ones I purchased to the calorie count please? 2. What is the actual serving size because I want to make sure I give both of us the correct amount via a measuring cup please?

     
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  9. Is there a way to know just the calories for 3 mini pancakes?

     
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  11. Amber Weber

    Wow, wow, wow girl!! This is just what I needed in my fitness rut 😊 I’m so happy I found your YouTube channel. These meal prep plans look so good and I can already tell they are going to be a big game changer for me. Keep um coming Kayla!

     
    • Kayla Chandler

      So glad you found my channel and blog! Can’t wait to hear your feedback and results 🙂

       
  12. Pingback: 5-Day Healthy Meal Prep Menu for Weight Loss (grain free!) | Feelin' Fabulous with Kayla

  13. I just made the chicken fajita pasta and it is out of this world good!! I used chick pea pasta because I couldn’t find the other in my grocery store, thank you so much for sharing your tips and recipes!

     
  14. Florence perry

    Your meals looks delicious I’m on a 1300 hundred calories diet plan but looking forward to preparing your meal

     
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