It’s time for another healthy weight loss meal prep for a full 5 day work week! This week’s menu is super simple, and I designed it for maximum weight loss. Additionally, all of the recipes are gluten free, grain free, and can be made dairy free with a few easy substitutes.
Planning and prepping your meals in advance for the week can make all the difference when it comes to how fast you reach your weight loss goals. Not only will it help you stay on track with your healthy eating, but it’ll also save you money at the grocery store.
The problem with most meal preps (in my opinion) is that they are boring, lack flavor, and not very nutrient dense. Losing weight and counting your macros doesn’t mean you should slack on nutrient-dense foods or compromise on flavor. In fact, for all of my meal prep menus, I strive to make the recipes as flavorful as possible while making sure to include lots of nutrient-dense foods. This will not only help you to lose weight, but it’ll make you feel good and energized while doing so!
If you like more variety throughout the week, feel free to mix and match any of the recipes from my previous meal preps.
Meal Prep Menu At-A-Glance
- Breakfast: Sweet Potato Turkey Sausage Breakfast Frittata
- Lunch: Creamy Broccoli Salad with Lemon Pepper Chicken Breasts
- Snack: Frozen Yogurt Fruit & Nut Bark
- Dinner: Italian Chicken Meatballs with Gluten Free Gravy, Cauliflower Mash, & Steamed Squash
Calories At-A-Glance for this Weight Loss Meal Prep
This meal prep menu ranges from 1,475-1,615 calories per day depending on whether or not you include the snack. Keep in mind, the average woman needs around 2,000 calories per day to maintain her weight and 1,500 calories per day to lose weight.
Therefore, my meal preps aim to stay within this range. If you find that you’re not losing weight after reducing calorie intake, you may want to get your doctor to check your hormones and vitamin/mineral levels as these may hinder your weight loss results.
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 Weight Loss Meal Prep Below (Free PDF Download)
Watch Weight Loss Meal Prep Video Below
Kitchen Essentials for this Meal Prep
Kitchen Tools for This Meal Prep:
- Glass Meal Prep Containers (without dividers)
- Glass Meal Prep Containers (with dividers)
- Stainless Steel Sauce Cups (for dressings, syrups, sauces, etc.)
- Handheld Immersion Blender
- Baking Sheet
- Ninja All-in-One Foodi (not necessary but can be used to quickly pressure cook potatoes, steam vegetables, etc.)
Food Items for This Meal Prep:
- Primal Kitchen’s Avocado Mayonnaise & Avocado Oil Non-Stick Spray (use code KAYLA10 for 10% Off)
- Low Carb Monk Fruit Sweetener (you can also use Birch Xylitol)
- Apple Cider Vinegar
- Grass-fed Ghee or Virgin Coconut Oil
- Tapioca Starch or Arrowroot Starch
- Celtic Sea Salt
- Almond Flour
Sweet Potato Turkey Sausage Frittata
For breakfast this week, we’re having my protein-filled sweet potato turkey sausage breakfast frittata. This breakfast is extra filling and full of flavor. It has the perfect blend of healthy fats, carbs, and protein to keep you energized all morning.
Sweet Potato Turkey Sausage Breakfast Frittata
Servings: 5 | Prep Time: 10 min | Cook Time: 45-60 min
- For Roasted Sweet Potatoes:
2 C. Sweet Potato, cubed (about 1 medium-large potato)
1 Tbsp Avocado Oil, Coconut Oil, or Grass-fed Ghee
Sea Salt & Pepper, to taste
- For Turkey Sausage Mixture:
1 Tbsp Avocado or Coconut Oil
1/2 Yellow Onion, diced
1 Red Bell Pepper, de-seeded & chopped
1 lb Ground Turkey (93% lean)
1 tsp EACH of Sea Salt, Paprika, & Garlic Powder
1/2 tsp EACH of Dried Sage, Dried Thyme, Onion Powder, and Red Pepper Flakes
1 C. Fresh Spinach, finely chopped
- For the Egg Mixture:
3 Tbsp Unsweetened Almond Milk (or any type of milk)
1 tsp Sea Salt
1/2 tsp Black Pepper
1/2 tsp Garlic Powder
- Healthy Side:
4-5 Fresh Strawberries (or any type of berry)
- Preheat oven to 425 degrees F. Line a baking sheet with parchment paper or silicon liner. Add cubed sweet potato to baking sheet, drizzle with 1 Tbsp of oil, and season with sea salt & pepper to taste. Toss with hands to make sure all of the cubed sweet potato is coated with the oil and seasonings. Bake for 10 minutes. Flip/toss. Then, continue baking until potatoes are soft & slightly browned around the edges.
- While potatoes are cooking, add 1 Tbsp of oil to a large skillet over medium heat (I like using a cast iron skillet for this recipe). Add the chopped onion and bell pepper. Saute for 5-10 minutes until slightly soft.
- Then, add 1 lb of ground turkey to the skillet along with all of the seasonings. Cook until ground turkey is fully cooked through.
- Once the ground turkey mixture is done, add in the chopped spinach and continue cooking for 2-3 minutes until the spinach is wilted. Then, gently stir in the roasted sweet potato cubes. Make sure they are evenly incorporated throughout the skillet mixture. Turn off the heat.
- For the egg mixture, add all ingredients to a large mixing bowl. Whisk until fully combined. Then, pour the egg mixture over the skillet mixture. Bake at 375 degrees F. for 25-30 minutes or until the eggs are set (not jiggly in the middle).
- Once done, let the frittata cool for about 10 minutes. Then, cut into 5 equal parts and pre-portion into your meal prep containers along with fresh strawberries. Will stay fresh in a cold refrigerator for up to 5 days. Can be frozen for up to 1 month.
Macros for Breakfast Frittata
Below, I’ve calculated the macros for the breakfast frittata (only) and for the breakfast frittata and a side of 4-5 strawberries (full meal).
Macros for Breakfast Frittata Only – 1 serving
Macros for Breakfast Frittata & 4-5 Strawberries – 1 full meal
Creamy “Skinny” Broccoli Salad & Lemon Pepper Chicken
For lunch this week, we’re having my creamy broccoli salad and lemon pepper chicken breasts. For the broccoli salad, I will be making a few tweaks from my original recipe to make it more weight loss friendly by cutting back on calories, sugar, etc.
Creamy Broccoli Salad
Servings: 6 | Prep Time: 15 minutes | Cook Time: 10 minutes
- For the Salad Base:
7 Slices of Uncured Turkey Bacon
6 C. Broccoli Florets cut into bite-size pieces (about 2 medium heads of broccoli)
1/2 Purple Onion, chopped
1/2 C. Raw, Unsalted Sunflower Seeds
1/4 C. Unsweetened Dried Cranberries
- For the Creamy Mayonnaise Sauce Base:
1 C. Clean Mayonnaise (I use Primal Kitchen’s Avocado Mayo)
5 Tbsp Granulated Monk Fruit Sweetener or Birch Xylitol
3 Tbsp Apple Cider Vinegar
- Add all of the mayonnaise sauce ingredients to a bowl and mix until fully combined. Set aside.
- Spray a skillet with non-stick spray. Cook turkey bacon in a skillet over medium heat until fully browned & cooked through. Drain on a paper towel. Once cooled, cut the turkey bacon into bite-size pieces.
- Add all salad ingredients to a large bowl. Mix. Then, pour the mayonnaise sauce over top and continue mixing until fully combined.
- Cover bowl with some foil, saran wrap, or a silicon lid. Place in fridge overnight to marinate, stirring/tossing every few hours to ensure that all of the broccoli has a chance to marinate in the sauce.
- Feel free to leave the salad in this large bowl until ready to serve or go ahead and pre-portion it out into your meal prep containers. Keep in mind that this recipe makes 6 servings. This salad will stay fresh in the fridge for up to 7 days.
Macros for Broccoli Salad
Below, I’ve calculated the macros for 1 serving of broccoli salad. This recipe makes 6 servings.
Lemon Pepper Chicken Breasts
Servings: 5 | Prep Time: 5 minutes | Cook Time: 30 minutes
2.5 Chicken Breasts, cut into halves
1.5 Tbsp Lemon Juice
1 1/4 tsp Lemon Pepper Seasoning
1 tsp Garlic Powder
1/2 tsp Paprika
1/4 tsp Onion Powder
Sea Salt & Pepper, to taste
5 tsp Coconut Oil or Grass-fed Ghee
1 Lemon, cut into slices
- Preheat oven to 350 degrees F.
- Place chicken breast halves in a large mixing along with lemon juice, lemon pepper seasoning, garlic powder, paprika, onion powder, sea salt, and pepper. Rub seasonings onto the chicken breasts until they are all fully coated.
- Place chicken breasts halves into a baking dish. Place 1 tsp on top of each chicken breast. Place lemon slices in between the chicken breasts. Add a small splash of water in between each chicken breast.
- Bake chicken for 25-30 minutes or until chicken is fully cooked through.
- Once done, cut each chicken breast into slices and add them to your meal prep containers alongside the broccoli salad.
Macros for Lunch
Below, I’ve calculated the macros for a full lunch, including 1 serving of broccoli salad and 1 chicken breast half.
Italian Chicken Meatballs with Gluten Free Gravy, Cauli-Mash, & Steamed Squash
For dinner this week, we’re having my Italian Chicken Meatballs with gluten free gravy served with creamy cauliflower mash and steamed squash.
Feel free to substitute the steamed squash with any type of steamed vegetable (i.e. carrots, broccoli, green beans, asparagus, etc.) If you’re not a fan of cauliflower mash, you can also make regular mashed potatoes. Just keep in mind that this will change the overall calorie and carb content.
Italian Chicken Meatballs
Servings: 5 (makes 20 meatballs) | Prep Time: 10 minutes | Cook Time: 15-20 minutes
1.5 lbs Ground Chicken
3/4 C. Almond Flour
1.5 Tbsp Italian Seasoning
1 tsp Garlic Powder
1 tsp Sea Salt
1/2 tsp Black Pepper
- Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or a silicon mat.
- In a large mixing bowl, add all meatball ingredients and mix until fully combined.
- Taking a spoonful’s worth of the chicken mixture (about 1 heaping Tbsp), roll into a ball and place onto lined baking sheet. Repeat this process until all of the mixture is gone. This recipe makes 20 meatballs. *Tip: If the chicken mixture is too sticky, wet your hands after every 5-6 meatballs. This helps tremendously with it not sticking to your hands.
- Bake meatballs for 15-20 minutes. Store in fridge for up to 5 days. These can be frozen for up to 2-3 months.
Gluten Free Gravy
Servings: makes 1 cup | Serving Size: 2 Tbsp | Cook Time: 10 minutes
4 Tbsp Grass-fed Ghee or Coconut Oil
1 Tbsp + 6 tsp Tapioca Flour/Starch (or arrowroot starch)
2 C. Low Sodium Chicken Broth
1/2 tsp Poultry Seasoning
1/2 tsp Sea Salt
1/4 tsp Black Pepper
- In a small saucepan over low-medium heat, add the ghee/oil. Once it’s warm, slowly sprinkle in 1 Tbsp of tapioca starch (a little at a time) whisking in between to eliminate lumps and to avoid burning.
- Then, add in 1 tsp at a time of the tapioca starch (total of 6 tsp) constantly whisking in between to remove lumps and to avoid burning.
- Once all of the tapioca starch is whisked in, slowly pour 2 C. of warm chicken broth into the saucepan, constantly whisking. Then, turn the heat up to medium and allow to simmer for 2-3 minutes (whisking if necessary).
- Turn heat back down to low-medium. Then, add in the poultry seasoning, salt, and pepper. Whisk until combined. Remove saucepan from heat.
- After the gravy has cooled a bit, store in a small bowl or pre-portion out the gravy into small sauce cups. One serving = 2 Tbsp. Keep stored in fridge until ready to heat & serve. Pour over the meatballs and cauliflower mash when ready to serve.
Macros for Meatballs & Gluten Free Gravy
Below, I’ve calculated the macros for 1 serving of chicken meatballs and gluten free gravy. One serving of meatballs is equal to four meatballs. One serving of gluten free gravy is equal to two tablespoons.
Macros for Chicken Meatballs (for 4 meatballs):
Macros for Gluten Free Gravy (for 2 Tbsp):
Cauliflower Mash & Steamed Squash
Servings: 5 | Prep Time: 10 min | Cook Time: 20 minutes
1 Large Head of Cauliflower or 2 Small Heads
2 Tbsp Grass-fed Ghee or Coconut Oil
Sea Salt, Pepper, Garlic Powder, Dried Parsley (to taste)
2-3 Zucchini Squash
2-3 Yellow Summer Squash
- Remove stems from cauliflower and cut into bite size pieces. Steam cauliflower florets until extra soft.
- Transfer steamed cauliflower to a saucepan. Mash with a potato masher first. Then, for an extra smooth texture, use a handheld immersion blender to further “mash” the cauliflower until it somewhat resembles mashed potatoes.
- Next, add in 2 Tbsp of ghee or oil along with your favorite seasonings. I added sea salt, pepper, garlic powder, and dried parsley. Mix and set aside.
- For the squash, cut squash into slices and then into halves. Steam until soft. Sprinkle with a small amount of sea salt and pepper.
- To assemble your meal prep containers, add the cauliflower mash and top it with 4 meatballs in each container. Then, add the steamed squash on the side.
Macros for 1 serving of cauliflower mash:
Macros for Full Dinner
Below, I’ve calculated the macros for a full dinner, including 4 chicken meatballs, 1 serving of cauliflower mash, 2 Tbsp gluten free gravy, and 1 serving of steamed squash.
Frozen Yogurt Fruit & Nut Bark
As a healthy snack this week, we’re having this high protein frozen greek yogurt fruit and nut bark. And, feel free to substitute the greek yogurt with a dairy free yogurt. Additionally, if you’re not used to the taste of greek yogurt (it’s quite sour), feel free to mix in your favorite granulated sweetener, including raw cane sugar, monk fruit, birch xylitol, coconut palm sugar, etc.
Fro-Yo Fruit & Nut Bark
Servings: 5 | Prep Time: 10 min
2 2/3 C. Plain Greek Yogurt (or a dairy free yogurt)
1/2 C. Fresh Blueberries
1/2 C. Fresh Strawberries, roughly chopped
1/4 C. Chopped Walnuts
- Line a baking sheet with parchment paper or a silicon mat. Spread yogurt evenly onto the baking sheet into a rectangle shape about 1/2 an inch thick.
- Add the blueberries, strawberries, and walnuts on top. Gently press them into the bark with a spatula. Freeze until firm (usually takes a minimum of 4 hours).
- Once firm, cut into 10 equal parts. And, enjoy 2 pieces of bark as 1 serving. Keep frozen until ready to consume.
Macros for Fro-Yo Bark
Below, I’ve calculated the macros for 1 serving of fro-yo bark. One serving is equal to two pieces of bark.
Looking for more weight loss meal preps?
If you’re on the search for more healthy meal preps to add variety to your health and weight loss journey, I’ve got you covered! Below are some of my recent healthy weight loss meal preps.
FYI: All of my meal prep recipes are gluten free and most are grain free and dairy free.
- 5-Day EASY Weight Loss Meal Prep Menu for Maximum Fat Loss
- Another Super Easy 5-Day Healthy Meal Prep for Weight Loss (with pancakes!)
- 5-Day Minimalistic Weight Loss Meal Prep Menu
- 5-Day Anti-Inflammatory Meal Prep Menu
- 5 Make-Ahead Lunch Box Meal Prep Recipes