There’s no better way to start off the new year than with a new Healthy Meal Prep for Weight loss post – yes, I’m a little late, but better late than never! As with all of my healthy meal preps, this menu is for a full 5-day work week and includes breakfast, lunch, dinner, and snacks.
All of the recipes on this week’s meal prep are gluten free, grain free, dairy free, soy free and can be made low carb.
As you know, my healthy meal preps are intended to help you jumpstart your health and weight loss journey with wholesome, nutrient-dense, homemade meals that are easy to whip up and full of flavor. That’s right – my meals are never boring or bland. (hello, seasoning!)
Planning and prepping your meals in advance can be make all the difference with how fast you reach your weight loss goals and not only will it help you stay on track with your healthy eating, but it’ll also save you money at the grocery store.
**TIP: If you like more variety throughout the week, feel free to mix and match any of the recipes from my previous healthy meal preps.
Menu At-A-Glance
- Breakfast: Hormone-Supporting Chia Pudding w/ Homemade Blueberry Puree
- Lunch: Teriyaki Ground Turkey & Cauli-Rice Bowl
- Dinner: Dairy Free Creamy Tuscan Chicken Pasta
- Snack: Celery Sticks and Nut Butter
Calories At-A-Glance for this Weight Loss Meal Prep
This meal prep menu ranges from 1,439-1,639 calories per day depending on whether or not you include the chocolate protein shake as a snack. Keep in mind, the average woman needs around 2,000 calories per day to maintain her weight and 1,500-1,600 calories per day to lose weight. This will vary depending on your fitness level and how often you exercise.
Therefore, my meal preps are based on averages and 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 be hindering 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 Items 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.)
- Spiralizer (to make zucchini noodles)
- Optional: Food Processor with Grater Attachment
Food Items for This Meal Prep:
- Avocado Oil Non-Stick Spray (use code KAYLA10 for 10% Off)
- Avocado Oil (use code KAYLA10 for 10% Off)
- Chia Seeds
- Pure Maple Syrup or Raw Honey
- Ashwagandha Powder
- Coconut Aminos (soy sauce alternative)
- Rice Vinegar
- Tapioca Flour
- Celtic Sea Salt
- Gluten Free Chickpea Pasta Noodles Or Cassava Flour Noodles (if you don’t want to use zucchini noodles)
- Nutritional Yeast
Breakfast:
Hormone-Supporting Chia Pudding w/ Blueberry Puree
This breakfast chia pudding is a natural energy booster thanks to the ashwagandha powder, which is an adaptogenic herb that’s great for supporting your adrenal glands and your body’s stress response. If you’ve never tried ashwagandha before, start with a smaller amount (1/4-1/2 tsp) and work your way up to 1 tsp. Disclaimer.. if you’re on prescription medication(s), always consult with your doctor before including adaptogenic herbs into your diet as they are very powerful herbs.
Low Carb Option: This recipe can be made low carb and Keto-friendly by using a low carb sweetener instead of maple syrup or honey.
Lunch:
Teriyaki Ground Turkey and Cauli-Rice Bowl
Okay, y’all… THIS recipe is a must-try! I’m going to go out on a limb and say it’s one of my top 5 favorite recipes I’ve ever shared. I was craving something Asian-inspired and thought about teriyaki sauce for some reason. So, I whipped up my soy-free teriyaki sauce with a ground turkey mixture (for more protein) and WOW-zers! I paired it with cauliflower rice to keep it low calorie and low carb but feel free to serve it with brown or white rice (or even quinoa).
Dinner:
Creamy Tuscan Chicken Pasta
If you enjoy dishes with cream sauces, then you’ll love this one! This creamy tuscan chicken over sauteed zucchini noodles is so satisfying and extra filling. Best of all, it’s dairy free and so good for you! And, feel free to swap out the zucchini noodles for any type of gluten free noodles, but keep it mind that it will increase the calorie count.
Snack:
Celery Sticks and Nut Butter
We’re keeping the snacks simple this week with celery sticks and almond butter. I think it’s important to remember that you don’t have to make fancy snack recipes for every weekly meal prep. Sometimes, a quick and healthy snack is all you need to curb your appetite and keep you energized.
Print Full 5-Day Meal Prep Menu Below
5-DAY WEIGHT LOSS MEAL PREP | grain free & dairy free!
Course: Breakfast, Lunch, Dinner, SnacksDifficulty: Medium5
servings45
minutes45
minutesBelow, is the full menu for my latest 5-Day Healthy Meal Prep for Weight Loss. This menu should take a total of 1.5-2 hours to prep and will save you a ton of time during the week. All recipes are gluten free, grain free, dairy free, soy free, and can be made low carb.
Ingredients
- BREAKFAST: HORMONE-SUPPORTING CHIA PUDDING WITH BLUEBERRY PUREE (5 servings)
15 Tbsp Chia Seeds
5 C. Unsweetened Almond Milk (or any non-dairy milk)
2.5 Tbsp Pure Maple Syrup or Raw Honey
2.5 tsp Vanilla Extract
5 tsp Ashwagandha Powder
10 Tbsp Walnuts, chopped (or any type of nuts/seeds)
2 C. Fresh or Frozen Blueberries
2 Tbsp Water
2 Tbsp Pure Maple Syrup or Raw Honey
1 tsp Vanilla Extract
Sides: 5 Boiled Eggs & 2 Grapefruits
- LUNCH: TERIYAKI GROUND TURKEY & CAULI-RICE BOWL (5 servings)
- For the Teriyaki Sauce (soy free):
1/2 C. Coconut Aminos (not liquid aminos)
1/3 C. Orange Juice
3 Tbsp Rice Vinegar (or 2 Tbsp of Apple Cider Vinegar)
1 tsp Garlic, minced
1 tsp Fresh Ginger, peeled & minced or finely diced
1/4 tsp Chili Flakes (or red pepper flakes)
2 Tbsp Raw Honey (only add 1 Tbsp if you don’t want it too sweet)
2 tsp Tapioca Flour + 1 Tbsp Water (can also use arrowroot starch)
- For the Cauliflower Rice:
5 C. Pre-packaged cauliflower rice, de-frosted (feel free to rice your own cauliflower)
Sea Salt & Pepper, to taste
1/4-1/2 C. Green onion, chopped
- For the Ground Turkey Mixture:
1 Tbsp Avocado Oil
1/2 Yellow Onion, diced
1 Tbsp Garlic, minced
1 lb Ground Turkey
1 C. Broccoli Florets, roughly chopped
1.5 C. Carrots, grated
1/2 C. Red Bell Pepper, de-seeded & chopped
1/2 C. Zucchini, chopped
Side: 1/2 of an Avocado in each container
- DINNER: CREAMY TUSCAN CHICKEN PASTA
- For the Zucchini Noodles:
5-8 C. Zucchini Noodles (make using a spiralizer)
1 Tbsp Avocado Oil
Sea Salt & Pepper, to taste
- For the Tuscan Chicken:
1.5 lbs Chicken Breasts
2 Tbsp Avocado Oil
1 Tbsp Italian Seasoning
1-2 tsp Sea Salt
1/2 tsp EACH of Black Pepper, Onion Powder, & Garlic Powder
1 Small Yellow Onion, diced
1 tsp Garlic, minced
1/2 C. Chicken Broth
2 Tbsp Tapioca Flour (or arrowroot starch)
1 15oz Can of Full-Fat Coconut Milk
1/2 C. Sun-Dried Tomatoes, drain the oil & roughly chop
1 Tbsp Nutritional Yeast
2 C. Spinach, roughly chopped
- SNACK: CELERY STICKS & ALMOND BUTTER
1-2 Tbsp of Unsweetened Almond Butter or any nut/seed butter (depending on how many calories you want to consume… snacking isn’t necessary at all)
Celery Sticks, no limit
Directions
- BREAKFAST: Hormone-Supporting Chia Pudding w/ Blueberry Puree
- **You can prep the chia pudding in one large bowl and then portion it out later or prep them in individual containers. I’ll be prepping in individual containers (as shown in the video). In each container, add 3 Tbsp of chia seeds, 1 C. of milk, 1/2 Tbsp of maple syrup, 1/2 tsp of vanilla, and 1 tsp of ashwagandha powder. Mix with a fork or whisk until everything is combined. Place in fridge to let thicken. After 1 hour, stir mixture and place back into the fridge overnight.
- For the blueberry puree, if using frozen blueberries, be sure to defrost them overnight or for at least an hour. In a small saucepan over medium heat, add the blueberries and mash with a fork or potato masher as it’s heating. Let it simmer for a few minutes. Then, add in 2 Tbsp of water, 2 Tbsp maple syrup, and 1 tsp vanilla. Continue mashing and simmering until it begins to thicken and reaches your desired texture. Once done, remove from heat, and let cool. Keep it stored in a glass jar with a lid in the fridge.
- Once the chia pudding has thickened and you’re ready to serve, give it one more stir. Then, top it with 2 Tbsp of the blueberry puree and 2 Tbsp of chopped walnuts. **Feel free to add more syrup or honey for a sweeter taste. For your sides, add 1 boiled egg and 1/4-1/2 of a grapefruit to the meal prep container and it’s ready to go!
- LUNCH: TERIYAKI GROUND TURKEY & CAULI-RICE BOWL
- For the teriyaki sauce, in a small saucepan over medium heat, add all sauce ingredients (except the tapioca & water). Whisk to combine. Bring to a light boil then simmer for 5 minutes. While that’s simmering, in a small bowl, whisk to combine the tapioca and water. Then, slowly drizzle it into the saucepan while whisking. Continue whisking for about 2-3 minutes to allow the sauce to thicken. Once it reaches your desired texture, remove it from the heat and set aside.
- For the cauliflower rice, add the defrosted cauliflower rice to a large skillet over medium heat, cover with a lid, and let it saute, stirring occasionally, until it reaches your desired texture. Then, season it with sea salt & pepper, to taste. Stir in the chopped green onion, cook for 1-2 more minutes, and then remove it from the heat and set aside.
- For the turkey mixture, heat the oil in a large skillet over medium heat, add the onion, and saute until the onions are soft & translucent. Then, add in the minced garlic and saute 1-2 more minutes. Next, add the ground turkey.
- Once the ground turkey is about 70% done, add the broccoli, carrots, zucchini, and bell pepper. Cover with a lid and continue cooking until the turkey is done and vegetables have softened, stirring occasionally to avoid burning. Once it’s done, pour the teriyaki sauce over the turkey mixture and mix until everything is fully combined. Cook 5 more minutes then remove from the heat.
- Divide the turkey mixture and cauliflower rice into roughly 5 equal parts and add 1 serving of each to your meal prep containers. When ready to serve, add in 1/2 of an avocado and enjoy!
- DINNER: CREAMY TUSCAN CHICKEN PASTA
- For the Zucchini Noodles:
- Spiralize the zucchini into noodles. *Feel free to use a gluten free pasta instead, but note that it will increase the calorie count.
- Add 1 Tbsp of oil to a large skillet over medium heat along with the zucchini noodles. Toss. Then, cover with a lid and cook until the noodles reach your desired texture, stirring occasionally. Once done, add sea salt & pepper, to taste. Set aside.
- For the Tuscan Chicken:
- Place the chicken breasts onto a cutting board and cover the top with saran wrap. Pound/beat the chicken to flatten it out a bit so it’ll cook more evenly. Cut chicken into 10 roughly equal pieces.
- In a large bowl, add the chicken along with all of the seasoning (start with just 1 tsp of salt). Rub seasoning onto the chicken making sure each piece is evenly coated. Then, in a large skillet over medium heat, add 1 Tbsp of oil along with the chicken pieces and cook on each side until the chicken is fully cooked through. Remove chicken pieces from the pan and set aside.
- Drain the pan of any excess liquid and add 1 more Tbsp of oil along with the diced onion and saute until the onions are soft and translucent. Then, add the garlic and saute 1-2 more minutes.
- In a separate bowl, whisk together the chicken broth and tapioca flour. The, pour it into the skillet with the onions. Mix together and let cook for 1-2 minuets. Next, add the coconut milk, sun dried tomatoes, nutritional yeast, and chopped spinach. Mix well. Cover with a lid and let this mixture simmer for about 5-10 minutes on low-medium heat or until the spinach has softened. **At this point, feel free to add the extra sea salt, if desired.
- Add the chicken back into the skillet and cover the chicken with the sauce. Simmer another 3-5 minutes.
- When ready to assemble your meal prep containers, separate the zucchini noodles into roughly 5 equal parts and add them to the containers. Then, add 2 chicken pieces to each container (on top of the noodles). Lastly, pour the sauce mixture over the chicken pieces (try to separate it as evenly as possible into each container).
- SNACK: CELERY STICKS & ALMOND BUTTER
- Add 1-2 Tbsp of nut butter to your sauce cups for on-the-go eating. Cut celery into 2-3 inch long pieces and store in a glass container with water in the fridge to keep them crisp.
- When ready to serve, dip celery sticks into the nut butter and enjoy!
Notes & Nutrition
- For Full Breakfast –> NUTRITION – Serving Size: 1 full breakfast Calories: 485kcal Carbohydrates: 45g Protein: 15g Fat: 28g Fiber: 17g Sugar: 21g
- For Full Lunch –> NUTRITION – Serving Size: 1 full lunch Calories: 452kcal Carbohydrates: 40g Protein: 24g Fat: 23g Fiber: 12g Sugar: 23g
- For Full Dinner –> NUTRITION – Serving Size: 1 full dinner Calories: 502kcal Carbohydrates: 16g Protein: 46g Fat: 22g Fiber: 4g Sugar: 9g
- For Snack –> NUTRITION – Serving Size: 1 Tbsp Nut Butter + 1 C. Celery Calories: 100kcal Carbohydrates: 3g Protein: 3.5g Fat: 9g Fiber: 1.5g Sugar: 1g
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Looking for more Healthy Meal Prep Menus?
If you’re on the search for more healthy meal preps, I have lots of free 5-day menus to choose from. If you’re looking for more of a longterm commitment, check out my 21-Day Program, which contains 21 days of meal plans.
- 5-Day Weight Loss Meal Prep (sweet potato waffles, chicken pasta salad, fajitas, etc.)
- 5-Day Weight Loss Meal Prep (breakfast frittata, broccoli salad, chicken meatballs, etc.)
- 5-Day Anti Inflammatory Meal Prep (breakfast hash, salmon patties, golden soup, etc.)
- 5-Day Weight Loss Meal Prep (pancakes, pasta salad, turkey chili stuffed sweet potatoes, etc.)
- 5-Day Weight Loss Meal Prep (burrito bowl, egg mufins, creamed spinach, etc.)
- 5-Day Anti Inflammatory Meal Prep (sweet potato breakfast bowl, butternut squash soup, fish taco bowl, etc.)
Hi Kayla I’m am so glad my daughter found your site and passed it onto me.I have been following your weight loss 5day meal preps for 1 month and have lost a good amount of lbs. I can definitely say ALL your meals are EASY and DELICIOUS to make .I can’t wait to make the new one that was posted January 2022👌🏾Please keep your delicious weight loss meal preps coming.Thanks once again
What is a serving size for these meals? I am trying to equally portion them out and add them to a food diary app. All of the recipes I have had are amazing.
Thanks so much.
Hi Kayla!
I am just planning out my meal prep for next week using this plan! I have a few questions about some substitutions that I may need to make.
1. Can I use hummus instead of nut butter with the celery? I am not a fan of almond butter.
2. Arrowroot flour, tapioca flour, and ashwaganda do not make my tummy feel good so do you have any ideas for subs for those?
The Tuscan dish was awesome. I don’t eat meat other than seafood so I substituted mahi mahi and it was amazing. I used the same seasonings and only added the fillet of fish I intended to eat that night (instead of 5 portions of fish) since I didn’t know if it would be okay like the chicken. I’ll just cook each fillet right before serving. Awesome recipe and even enjoyed the zoodles.
Hi Kayla,
I really love your teriyaki bowl from this week.
Trying to track it on My Fitness Pal, but am having trouble finding the macro count on this page. I’ve even copied the link into two different browsers. May I ask what the macro count is?
Thank you so much, and looking forward to these wonderful meals you’ve shared!
Warm Regards,
Carrie Ann
Hi. Thanks for the great articleread! Lovelike to read more about this subject!
Hi Kayla,
Thanks for these amazing recipes. I am going to try out the Tuscan chicken pasta tonight. Already looking forward to it! Thanks!
Are the “notes & nutrition” for the entire meal? Or per serving?