Simple Meal Prepping for Weight Loss Recipes

Why You’ll Love This Recipe

Simple Meal Prepping for Weight Loss is all about making healthy eating effortless and consistent. These recipes are balanced, satisfying, and designed to help you stay on track without spending hours in the kitchen. Ideal for busy schedules, each meal prep recipe features lean protein, veggies, and wholesome carbs to fuel your day and support your goals.

ingredients

this Recipe

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

boneless skinless chicken breasts or thighsbrown rice or quinoaassorted vegetables (broccoli, bell peppers, zucchini, carrots)olive oilgarlic powderonion powderpaprikaItalian seasoningsalt and pepperlemon or lime (for freshness)low-sodium soy sauce or hot sauce (optional)

directions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.

Cook brown rice or quinoa according to package instructions. Set aside.

Chop vegetables and toss with olive oil, salt, pepper, and optional seasoning.

Place chicken on one side of the baking sheet and vegetables on the other. Season chicken with garlic powder, onion powder, paprika, and Italian seasoning.

Bake for 20-25 minutes, or until chicken is fully cooked and vegetables are tender.

Let everything cool slightly before assembling into containers.

Divide rice/quinoa, vegetables, and sliced chicken evenly into meal prep containers.

Drizzle with fresh lemon or lime juice before sealing and storing.

Servings and timing

This recipe makes 4-5 meals.Preparation time: 15 minutesCooking time: 25 minutesTotal time: 40 minutes

Variations

Swap chicken for turkey, tofu, or salmon for variety.

Use sweet potatoes or cauliflower rice for different carb sources.

Add hummus, avocado slices, or tzatziki for healthy fats.

Spice it up with sriracha, hot sauce, or curry powder.

Change up the veggies weekly to keep things interesting.

storage/reheating

Store in airtight meal prep containers in the refrigerator for up to 4 days.Reheat in the microwave for 1-2 minutes until warmed through.Freeze for longer storage; thaw in the fridge overnight before reheating.

FAQs

Can I meal prep for the whole week?

Yes, just be sure to freeze the last 1-2 days’ meals for best freshness.

How do I keep the food from drying out?

Use airtight containers and add a little sauce or lemon juice before reheating.

Is this low-carb?

Use cauliflower rice or leafy greens instead of grains for a low-carb option.

Can I eat this cold?

Yes, it’s safe and still delicious as a cold bowl or salad-style meal.

How do I make it vegetarian?

Substitute chicken with tofu, tempeh, or beans.

Do I need to weigh the ingredients?

Not necessary, but helpful for more precise portion control and calorie tracking.

What protein options are best for weight loss?

Lean meats like chicken breast, turkey, fish, and plant-based proteins are ideal.

Can I add sauces?

Yes, just keep them low in sugar and sodium.

Are these freezer-friendly?

Yes, just cool completely before freezing and label containers.

Do I need fancy containers?

No, any BPA-free, microwave-safe container will work fine.

Conclusion

Simple Meal Prepping for Weight Loss makes healthy eating convenient, customizable, and stress-free. With just a few ingredients and steps, you’ll have balanced meals ready to go—keeping you full, fueled, and focused on your goals all week long.

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