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 Try 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.
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.
Download the Free Grocery Shopping List for This Meal Prep
Watch Me Prep This 5-Day Menu Below (full video w/ extra tips)
Kitchen Essentials for this Healthy Meal Prep Menu
Kitchen Items for This Meal Prep:
- Glass Meal Prep Containers (without dividers)
- Glass Meal Prep Containers (with dividers)
- Muffin Pan
- Silicon Muffin Liners
- Baking Sheets
- Sauce Cups (for dressing, sauces, dips, etc.)
- Optional: Food Processor with Grater Attachment
- Optional: All-In-One Ninja Foodi (with pressure cooking option)
- Optional: Handheld Immersion Blender for Pureeing
Carrot Apple Cinnamon Muffins & Maple Berry Turkey Sausage
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
Roasted Veggie & Chicken Power Bowls
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
Loaded Grain Free Hamburger Soup
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
Frozen Yogurt Dipped Blueberries
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)
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!
- 5-Day Healthy Meal Prep Menu (grain free menu: buffalo chicken spaghetti squash casserole is a must try!)
- 5-Day Anti-Inflammatory Meal Prep (great for reducing bloat & inflammation)
- 5-Day Weight Loss Meal Prep (grain & dairy free recipes)
- 5-Day Weight Loss Meal Prep (must try the gluten free protein pancakes!)
- 5-Day Weight Loss Meal Prep (the breakfast frittata is a must try!)
- See the Full Archive of all my 5-Day Healthy Meal Prep Menus
thank you so much. I LOVE your meal prep. it helps me to keep on track.
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!
What other type of flour would make a good substitution in place of the almond flour in the muffins?
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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?
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.
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!)
I made the hamburger soup! Very easy and delicious!
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This meal prep menu is delicious and filling. I would like to see the exact portion size for each meal to be able to portion out the amount for each day instead of using meal prep containers.