5-Day Healthy Meal Prep Menu for Weight Loss | gluten & dairy free recipes

It’s officially the new year, and you know what that means – I have a brand new 5-Day Healthy Meal Prep for Weight Loss for y’all! If you’re goal this year is to get healthy and lose weight the natural way, this meal prep menu is a great place to start.

This meal prep menu is for a full 5-day work week and includes breakfast, lunch, dinner, and a snack. All of the recipes on this week’s menu are gluten free with a dairy free and grain free option. And, the macros for this menu are within the ideal range for weight loss. Continue reading below for a breakdown of the macros.


Why You Should Do My 5-Day Meal Preps


As you may already know, my free 5-day meal prep menus are designed to help you jumpstart your health and weight loss journey in the healthiest way possible using wholesome, homemade meals that are full of nutritious foods and are easy to whip up and are full of flavor!

Planning and prepping your meals in advance is such a game changer and can make such a big difference in how fast you reach your health goals, especially if you have a busy weekly schedule. I intentionally use recipes on my weekly meal preps that will stay fresh in a cold fridge for up to 5 days and can also be frozen for batch prepping. Meal prepping can also help to save money at the grocery store so you only buy the foods you need, which is why I always create a free downloadable grocery shopping list with each of my 5-day meal preps to make your life easier.

If you don’t like eating the same thing for 5 days in a row, feel free to mix and match any of the recipes from my previous 5-day meal preps to come up with a menu that’s fits your preferences.

healthy meal prep plan recipes

Meal Prep Menu At-A-Glance


  • Breakfast:  Carrot Apple Cinnamon Muffins and Maple Berry Turkey Sausage
  • Lunch:  Roasted Veggie & Chicken Power Bowls
  • Snack: Frozen Yogurt Dipped Blueberries
  • Dinner: Loaded Grain Free Hamburger Soup

Calories At-A-Glance for This Healthy Meal Prep Menu


This meal prep menu ranges from 1,382-1,646 calories per day depending on whether or not you include the snack and leave off some of the toppings (as explained below under each category). 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.

healthy meal prep plan recipes

Download the Free Grocery Shopping List for This Meal Prep



Watch Me Prep This 5-Day Menu Below (full video w/ extra tips)



Kitchen Essential for this Healthy Meal Prep Menu


Kitchen Items for This Meal Prep:


Breakfast:

Carrot Apple Cinnamon Muffins & Maple Berry Turkey Sausage


healthy breakfast meal prep recipes

For breakfast this week, we’re having my Carrot Apple Cinnamon Muffins and Maple Berry Turkey Sausage. Not only will these keep you full and energized all morning long, but they’re both super tasty and delicious!

Optional Side: Feel free to add some grapes (or any fruit) on the side for an extra boost of antioxidants and nutrients. Below, I’ve calculated the macros for breakfast with grapes and without grapes.

Breakfast Macros Without Grapes (1 serving = 2 muffins and 2 sausage patties):

509 Calories, 29g Fat, 36g Carbs, 5g Fiber, 19g Sugar, 29g Protein

Breakfast Macros With Grapes (1 serving = 2 muffins, 2 sausage patties, & 15 grapes):

560 Calories, 29g Fat, 49g Carbs, 6g Fiber, 30g Sugar, 29g Protein


Lunch:

Roasted Veggie & Chicken Power Bowls


healthy lunch meal prep recipes

For lunch this week, we’re having my Roasted Veggie & Chicken Power Bowls with a Balsamic Dijon Vinaigrette dressing. These power bowls are a great way to sneak in extra fiber, nutrients, and protein, which will help to boost energy levels, lower inflammation, and naturally cleanse the colon from any backed up waste.

Calorie Saver: To save on even more calories, you can leave the quinoa out altogether and only use cauliflower rice as the base of these power bowls

Lunch Macros With Quinoa (1 serving = 1 Power Bowl & 1 Serving of Dressing):

505 Calories, 27g Fat, 45g Carbs, 10g Fiber, 15g Sugar, 26g Protein

Lunch Macros Without Quinoa (1 serving = 1 Power Bowl & 1 Serving of Dressing):

462 Calories, 26g Fat, 37g Carbs, 9g Fiber, 15g Sugar, 24g Protein


Dinner:

Loaded Grain Free Hamburger Soup


healthy dinner meal prep recipes

For dinner this week, we’re having my Loaded Grain Free Hamburger Soup. This soup is so hearty and filling that you won’t even feel like you’re on a “diet.”

Optional Topping: I like to add 1/4 of an avocado to each serving to sneak in some extra healthy fats, fiber, and nutrients. But, this is optional. Below, I’ve calculated the macros for dinner with the avocado and without it.

Dinner Macros Without Avocado (1 serving = 1/5 of the soup):

411 Calories, 19g Fat, 27g Carbs, 6g Fiber, 9g Sugar, 32g Protein

Dinner Macros With Avocado (1 serving = 1/5 of the soup & 1/4 of an avocado):

491 Calories, 26g Fat, 31g Carbs, 9g Fiber, 9g Sugar, 33g Protein


Snack:

Frozen Yogurt Dipped Blueberries


healthy snack recipes

For our snack this week, we’re having these Frozen Yogurt Dipped Blueberries. These are delicious way to sneak in extra antioxidants and Vitamin C.

Yogurt Options: I’m using a dairy free cashew milk yogurt, but feel free to use any type of plain yogurt, including plain greek yogurt. Below, I’ve calculated the macros for the dairy free yogurt and the plain greek yogurt.

Sweetener Options: If you want to add sweetener to the yogurt so it’s not so plain and sour, feel free to do so just keep in mind that this will add to the overall calorie count.

Snack Macros With Plain Dairy Free Yogurt (1 serving = 1/5 of the recipe):

90 Calories, 4g Fat, 14g Carbs, 2g Fiber, 7.5g Sugar, 1g Protein

Snack Macros With Plain Non Fat Greek Yogurt (1 serving = 1/5 of the recipe):

92 Calories, 0g Fat, 14g Carbs, 2g Fiber, 10g Sugar, 8g Protein


Full 5-Day Menu & Recipes Below (printable)


5-Day Healthy Meal Prep Menu for Weight Loss | grain & dairy free recipes

4 from 18 votes
Recipe by Kayla Chandler Course: Breakfast, Lunch, Dinner, Snacks, DessertDifficulty: Medium
Servings

5

servings
Prep time

1

hour 
Cooking time

1

hour 

This healthy meal prep menu is for a full 5 day work week and includes breakfast, lunch, dinner, and a snack. All recipes are gluten free, grain free, and dairy free.

Ingredients

  • BREAKFAST: CARROT APPLE CINNAMON MUFFINS & MAPLE BERRY TURKEY SAUSAGE (5 servings)
  • For the Carrot Apple Cinnamon Muffins (serving size: 2 muffins, makes 10 muffins):
  • 150 g 150 Ripe Bananas (about 1.5 bananas)

  • 1/4 C 1/4 Unsweetened Apple Sauce

  • 1 Tbsp 1 Raw Honey

  • 1 Tbsp 1 Avocado Oil or Melted Coconut Oil

  • 2 2 Eggs

  • 1.5 C 1.5 Almond Flour

  • 2 tsp 2 Cinnamon

  • 1 tsp 1 Aluminum Free Baking Powder

  • 1/4 tsp 1/4 Nutmeg

  • Pinch of Sea Salt

  • 1/2 C 1/2 Apple, grated

  • 1/2 C 1/2 Carrots, grated

  • For the Maple Berry Turkey Sausage (serving size: 2 patties, makes 10 patties):
  • 1 lb 1 93% Lean Ground Turkey (or ground chicken)

  • 1 Tbsp 1 Maple Syrup

  • 1 tsp 1 EACH of Garlic Powder & Sea Salt

  • 1/2 tsp 1/2 EACH of Paprika, Dried Sage, Dried Thyme, Onion Powder, Black Pepper, and Red Pepper Flakes

  • 1/4 tsp 1/4 All Spice (optional)

  • 1/2 C. 1/2 Fresh or Frozen Blueberries

  • 1 Tbsp 1 Avocado or Coconut Oil

  • LUNCH: ROASTED VEGGIE & CHICKEN POWER BOWLS (5 servings)
  • For the Power Bowl:
  • 3 C 3 Sweet Potatoes, peeled & cubed

  • 2 C 2 Beets, peeled & cubed

  • 5 C 5 Broccoli, cut into bite size florets

  • 2 Tbsp 2 Coconut Oil

  • Sea Salt & Pepper, to taste

  • 260 g 260 Chicken Breasts (about 1.5 breasts)

  • Sea Salt, Pepper, Paprika, Garlic Powder, Italian Seasoning, to taste

  • 1 C 1 Chicken Broth

  • 1/3 C 1/3 Quinoa, uncooked (eliminate for lower calorie option)

  • 2/3 C 2/3 Water

  • 8 C 8 Frozen Cauliflower Rice

  • Sea Salt & Pepper, to taste

  • 15 15 Kalamata Olives, halved

  • 3 C 3 Arugula or Spinach, roughly chopped

  • For the Dijon Vinaigrette Dressing:
  • 1/3 C 1/3 Extra Virgin Olive Oil

  • 1/4 C 1/4 Balsamic Vinegar

  • 2 tsp 2 Dijon Mustard

  • 1 1 Garlic Clove, minced

  • 1/2 tsp 1/2 Sea Salt

  • 1/4 tsp 1/4 Black Pepper

  • DINNER: LOADED GRAIN FREE HAMBURGER SOUP (5 servings)
  • 1 Tbsp 1 Avocado or Coconut Oil

  • 1 1 Yellow Onion, chopped

  • 3 3 Garlic Cloves, minced

  • 1 lb 1 85% Lean Ground Beef

  • 1/2 lb 1/2 93% Lean Ground Turkey (or ground chicken)

  • 2 Tbsp 2 Tomato Paste

  • 28-29 oz 28-29 Diced Tomatoes (fire roasted preferred)

  • 3 3 Celery Stalks, chopped

  • 3 3 Carrot Stalks, chopped

  • 1 C 1 Green Beans, chopped into 2 inch pieces

  • 2 C 2 Yukon Gold Potatoes or Sweet Potatoes, cubed

  • 32 oz 32 Beef Broth

  • 1.5-2 Tbsp 1.5-2 Italian Seasoning

  • 1 tsp 1 EACH of Sea Salt & Paprika

  • 1/2 tsp 1/2 EACH of Black Pepper, Onion Powder, Cumin, and Garlic Powder

  • 2 2 Bay Leaves

  • Toppings: 1/4 of an Avocado for each serving & freshly chopped parsley

  • SNACK: FROZEN YOGURT DIPPED BLUEBERRIES (5 servings)
  • 2.5 C 2.5 Fresh Blueberries (or any type of berry)

  • 1.5 C 1.5 Plain Dairy Free Yogurt or Plain Greek Yogurt

  • 1 1 Toothpick

Directions

  • BREAKFAST: CARROT APPLE CINNAMON MUFFINS & MAPLE BERRY TURKEY SAUSAGE
  • For the Carrot Apple Cinnamon Muffins:
  • Preheat oven to 350 F. Line a muffin pan with muffin liners. Set aside.
  • In a mixing bowl, add the bananas and mash with a fork. Then, puree them using an immersion blender.
  • Add the apple sauce, honey, oil, and eggs. Whisk to combine. Then, add the almond flour, cinnamon, baking powder, nutmeg, and salt. Whisk to combine. Gently fold the grated apple and carrots into the mixture.
  • Transfer muffin mixture evenly into ten muffin cups. Fill each liner about 3/4’s of the way full. Bake muffins for 25-30 minutes or until the center is set. Once done, let cool for about 10 minutes before removing the liners. Two muffins = 1 serving.
  • For the Maple Berry Turkey Sausage (makes 10 patties):
  • In a mixing bowl, add all ingredients, except the blueberries and oil. Mix to combine making sure all of the seasonings are fully incorporated. Then, fold in the blueberries. Separate mixture into ten roughly equal parts and form into patties.
  • In a skillet over medium heat, add the oil. Then, cook the patties on each side until fully cooked through. Tip: Add a lid to the skillet while cooking to keep the patties moist since turkey is so lean. Two patties = 1 serving.
  • To assemble your breakfast meal prep containers: Add two muffins to each container along with two turkey sausage patties. I’m also adding about 1/2 cup of grapes to sneak in some fruit.
  • LUNCH: ROASTED VEGGIE & CHICKEN POWER BOWLS
  • Preheat oven to 400 F. Line two baking sheets with parchment paper. Add cubed sweet potatoes & beets to one baking sheet and the broccoli florets to another. Drizzle 1 Tbsp of oil over the potatoes and beets and another tbsp of oil over the broccoli. Season all of them sea salt and pepper to taste. I also sprinkled some garlic powder and cumin but this is optional. Bake the broccoli for about 25 minutes and the potatoes and beets for about 35 minutes.
  • For the chicken, you can either pressure cook it or bake it. Season chicken breasts with sea salt, pepper, paprika, garlic powder, and either Italian seasoning or Poultry seasoning, to taste. For pressuring cooking: Add the chicken broth to the pot and pressure cook on high for 15 minutes with the valve in the sealed position. Once done, do a quick release. For baking: Place chicken in a dish along with the chicken broth and bake at 350 F. for about 30 minutes or until it’s fully cooked through. Once chicken is done, shred it with a fork.
  • In a saucepan over high heat, add the uncooked quinoa and water. Bring to a boil then cover the saucepan with a lid and reduce heat to low-medium. Let simmer for 12 minutes or until all of the liquid has been absorbed. Once done, leave the lid on for 5 minutes then fluff it up with a fork.
  • In a large skillet over medium heat, add the frozen cauliflower. Saute for about 10 minutes until most of the liquid has evaporated. Add the cooked quinoa into the skillet and mix to combine. Then, season to taste with sea salt and pepper. I also added some chopped parsley but this is optional. Separate into 5 roughly equal sections.
  • For the dressing, add all dressing ingredients to a bowl and whisk to combine.
  • To assemble your lunch meal prep containers: Add in 1 serving of the cauliflower rice mixture into each container followed by one serving of the sweet potatoes, beets, broccoli, shredded chicken, olives, and arugula or spinach. Separate dressing into 5 roughly equal parts and store in sauce cups. When ready to serve, pour dressing over the power bowl, mix all ingredients to combine, and enjoy!
  • DINNER: LOADED GRAIN FREE HAMBURGER SOUP
  • In a soup pot, add the oil and chopped onions. Saute until onions are translucent. Add in the minced garlic and saute 1-2 more minutes. Then, add in the ground beef and ground turkey. Cook until they have browned and are fully cooked through.
  • Add in all remaining soup ingredients (except toppings). Mix to combine. Bring to a boil then reduce heat to low-medium and cover with a lid. Let simmer for about 25-35 minutes or until the vegetables are tender. Once done, give it a taste to see if you want to add more of the seasonings.
  • To assemble your dinner meal prep containers: Evenly distribute the soup into 5 containers. When ready to consume, add 1/4 of an avocado and freshly chopped parsley (optional).
  • SNACK: FROZEN YOGURT DIPPED BLUEBERRIES
  • Line a baking sheet with parchment paper. Using a toothpick, poke a blueberry with it and dip it into the yogurt, twisting it around to ensure it’s fully coated. Place onto the baking sheet. Repeat this process until all of the blueberries have been coated. Tip: Feel free to sweeten the yogurt with honey, monk fruit, etc. if you want it to be sweeter.
  • Place berries into the freezer for at least 2 hours. Once they’re fully frozen, pre-portion them out into ziplock bags or snack-size containers for convenience. Remove from freezer about 10 minutes before consuming.

Items Used

Recipe Video

Notes & Nutrition

  • Breakfast –> NUTRITION – Serving Size: 1 full breakfast (including 2 muffins, 2 sausage patties) Calories: 509kcal Carbohydrates: 36g  Protein: 29g Fat: 29g Fiber: 5g Sugar: 19g
  • Breakfast –> NUTRITION – Serving Size: 1 full breakfast (including 2 muffins, 2 sausage patties, 15 grapes) Calories: 560kcal Carbohydrates: 49g  Protein: 29g Fat: 29g Fiber: 6g Sugar: 30g
  • Lunch –> NUTRITION – Serving Size: 1 Power Bowl with Quinoa Calories: 505kcal Carbohydrates: 45g  Protein: 26g Fat: 27g Fiber: 10g Sugar: 15g
  • Lunch –> NUTRITION – Serving Size: 1 Power Bowl without Quinoa Calories: 462kcal Carbohydrates: 37g  Protein: 24g Fat: 26g Fiber: 9g Sugar: 15g
  • Dinner –> NUTRITION – Serving Size: 1 Serving (1/5 of soup & 1/4 of an avocado) Calories: 491kcal Carbohydrates: 31g  Protein: 33g Fat: 26g Fiber: 9g Sugar: 9g
  • Dinner –> NUTRITION – Serving Size: 1 Serving (1/5 of soup only) Calories: 411kcal Carbohydrates: 27g  Protein: 32g Fat: 19g Fiber: 6g Sugar: 9g
  • Snack (using dairy free yogurt) –> NUTRITION – Serving Size: 1 Serving (1/5 of recipe) Calories: 90kcal Carbohydrates: 14g  Protein: 1g Fat: 4g Fiber: 2g Sugar: 7.5g
  • Snack (using non fat greek yogurt) –> NUTRITION – Serving Size: 1 Serving (1/5 of recipe) Calories: 92kcal Carbohydrates: 14g  Protein: 8g Fat: 0g Fiber: 2g Sugar: 10g

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healthy meal prep plan recipes

Looking for more 5-Day Healthy Meal Prep Menus?


I have lots of free 5-Day Healthy Meal Prep menus on my blog. Below, I’ve listed some of my favorites. All of them are weight loss friendly & gluten free. All of my meal prep menus are gluten free and most are grain and dairy free!

 

11 Comments

  1. thank you so much. I LOVE your meal prep. it helps me to keep on track.

     
  2. Happy New Year! I love watching your videos on YouTube. I watched this one this morning while on the treadmill! Can I sub oat flour for the almond flour in the muffins? Thank you and I hope you have a blessed new year!

     
  3. What other type of flour would make a good substitution in place of the almond flour in the muffins?

     
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  7. Hi 👋 just wanted to say I love your recipes, thank you so much!
    Also had a question on amount of chicken per power bowl – is it 1.5 chicken breast per bowl?

     
  8. Just made the breakfast muffins this morning and they are super delicious. A different texture to your standard wheat based muffin but that’s not a bad thing. really really tasty.

     
  9. Made the Grainless Hamburger Soup and it is delicious! Trying the sausage patties tomorrow morning! Love your website and youtube channel (I just found you!)

     
  10. I made the hamburger soup! Very easy and delicious!

     
  11. Pingback: MEAL PREP FOR THE WEEK | super delicious healthy meals for weight loss + grocery list – Life and Health Institute

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