5 Easy Weight Loss Meal Prep Recipes

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Five healthy meal prep recipes using the same ten fresh ingredients. Breakfast, lunch, and dinner, these are easy and tasty weight loss meal prep ideas.

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healthy meal prep for weight loss

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Weight Loss Meal Prep

You guys have been asking for meal preps that use the same ingredients to make different meals, so I am hooking you up with 5 healthy weight loss meal prep recipes using the same 10 fresh ingredients. I have all the meals covered in this weight loss recipe: breakfast, lunch, and dinner. All of the weight loss recipes are big on flavor and easy to make.

I decided to use boneless and skinless chicken thighs as the main protein – they have so much flavor and don’t dry out very easily unlike breasts. All of these recipes are perfect for weight. Yes, even the pesto pasta. You can actually meal plan pasta and lose weight thanks to low carb shirataki noodles, I love these noodles!

healthy meal prep recipes.
Easy meal prep ideas for the week using the same 10 fresh ingredients.

Meal Prep Recipes For Weight Loss

This meal prep is designed so you spend 60-90 minutes cooking on Sunday or Monday, and you have at least 5 healthy meals done for the week. I say at least because the breakfast meal prep recipes can last 2-3 days, especially the frittata. There is nothing like finishing your weekly meal prep and knowing that you have a bunch of healthy and tasty meals to help you lose weight.

I believe this is the only way to help lose weight and stick to your weight loss goals. Cooking your own meals and exercise – it is that easy. You have to know what goes into your body if you want to stay healthy once you start eating out. You have no idea what ingredients they are using. Weekly meal prep will keep you on your diet and help you reach your health goals.

healthy breakfast meal prep
meal prep for weight loss with this tasty breakfast frittata recipe

I use the low carb shirataki noodles to make the pesto pasta and the noodle and veggie stir fry. My favorite brand is pasta zero by Naysoya. They have no funky smell and work great as a noodle substitute. Just make sure to follow the directions below and cook the excess moisture out of the noodles in a dry non-stick pan. Otherwise they will make the dish watery.

I have a few other recipe on my blog that use shirataki noodles that you should check out. This ramen meal prep is low carb and tasty and these salmon patties with low carb noodle stir fry are a must.

Healthy Meal Prep Recipes For The Week

These meal prep recipes are easy to make and huge on flavor. Just because you are trying to lose weight doesn’t mean you need to eat bland, boring food! You will notice that all five of these meal prep recipes are seasoned aggressively and have layers of flavor. The most important thing is for you to taste as you are cooking and then adjust accordingly. These healthy meal prep recipes are all about a balance of flavor, meaning you have to use salt, spice, sour, and sweet. If you can do that in all your dishes, they will taste good almost every time!

Make sure to check out my healthy meal prep page. It has over 100 recipes for losing weight and eating healthy. Also subscribe to my FlavCity YouTube channel for the best meal prep recipe videos online!

Check out my other healthy meal prep recipes:

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healthy meal prep for weight loss

Five Healthy Meal Prep Recipes For Weight Loss

Course: Breakfast, Main Course, Salad
Cuisine: American
Keyword: healthy recipes, low carb, meal prep, weight loss
Prep Time: 25 minutes
Cook Time: 1 hour 5 minutes
Total Time: 1 hour 30 minutes
Servings: 5 meals
Calories: 529 kcal
Author: Bobby Parrish

I'm showing you how to meal prep for the week using only 10 fresh ingredients. These healthy meal prep ideas are all different, but use the same fresh ingredients and are perfect meals for losing weight.

Print

Ingredients

For the chicken:

  • 6 chicken thighs boneless & skinless
  • 1 teaspoon each smoked paprika & cumin
  • ½ teaspoon dried thyme
  • Avocado or grapeseed oil
  • Kosher salt
  • Fresh cracked pepper

For the stir fry:

  • ¼ cup onions chopped
  • ½ a small red bel pepper sliced
  • ½ cup chopped green beans ends trimmed
  • 2 cloves garlic minced
  • 1 egg
  • 8 ounce pack of shirataki noodles
  • 2 chicken thighs boneless & skinless
  • Coconut amino acid or low sodium soy sauce
  • Sriracha or chili sauce
  • Toasted sesame oil
  • Avocado oil

For the frittata:

  • 4 eggs
  • ¼ cup onions chopped
  • ¼ cup red bel pepper diced
  • ½ cup kale finely chopped
  • 1 teaspoon fresh chopped parsley
  • Olive oil
  • Kosher salt
  • Fresh cracked pepper

For the pesto pasta:

  • 8 ounce pack of shirataki noodles
  • 2 chicken thighs boneless & skinless
  • 1 packed cup of kale roughly chopped
  • 2 cloves garlic
  • 2 tablespoons fresh parsley chopped
  • 2 tablespoons chopped walnuts roasted if desired
  • Kosher salt
  • Fresh cracked pepper
  • Extra virgin olive oil

For the lunch salad:

  • ½ bunch of kale finely chopped
  • ½ a medium size ripe tomato sliced
  • ½ a red bell pepper chopped
  • 2 tablespoons chopped walnuts roasted if desired
  • 2 tablespoons raisins
  • 2 chicken thighs boneless & skinless
  • 1.5 tablespoons extra virgin olive oil
  • 1 teaspoon rice wine vinegar
  • ¼ teaspoon pink salt
  • Couple cracks fresh pepper

For the shakshuka:

  • ½ a red bell pepper sliced
  • 1/3 cup onions chopped
  • 2 cloves garlic minced
  • 1 loose cup kale finely chopped
  • 4 medium size tomatoes or 14 ounce can chopped tomatoes
  • 1 teaspoon agave nectar or honey
  • 2 eggs
  • 1 teaspoon fresh chopped parsley
  • Kosher salt
  • Fresh cracked pepper
  • Olive oil

Instructions

  1. Begin the cooking process by making the chicken needed for three of the recipes. Make the spice rub by combining the smoked paprika, cumin, and thyme in a small bowl and mix well. Season the chicken thighs with a generous pinch of salt and spice rub on each side. Rub the spice rub all around the chicken and allow to sit at room temperature for 15-20 minutes. Pre-heat a large pan, preferably cast iron, over medium high heat for 2 minutes. Add 2 teaspoons of oil, wait 30 seconds, then add the chicken. Cook for 5 minutes without touch the chicken, then flip. This will allow the chicken to get nice and crusty. Cook another 5 minutes then remove from pan. Once the chicken has cooled, it will keep in the fridge for 5 days or can be frozen for 2-3 months. The best way to reheat the chicken is in a 400 F oven for 10 minutes, if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the chicken will get dry.
  2. For the stir fry, drain the shirataki noodles well and place in a non-stick pan. Cook over medium heat for 8 minutes so the excess moisture can evaporate, you know the noodles are ready when the bottom of the pan is white and dry. Remove noodles from pan, roughly chop them a couple times and set aside. Pre-heat a large non-stick pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil along with the onions, bell peppers, and green beans. Cook for 5 minutes and then add the garlic. Cook for 1 minute and then whisk the eggs very well and add to the pan. Lower the heat to medium and stir well to break up the eggs, once they have scrambled add the noodles to the pan and mix well. Add 1 tablespoon of amino acid, 1 teaspoon of sriracha, and ½ teaspoon of toasted sesame oil. Mix well and check for seasoning, you may need more of the sauces. Lower the heat to low, slice the cooked chicken, and add to the pan. Remove from heat, serve and enjoy. Stir fry will keep in the fridge for 3 days, but can’t be frozen. The best way to re-heat is in a hot non-stick pan or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the food will get dry.
  3. For the frittata, pre-heat oven to 400 F. Pre-heat an oven safe 6-8 inch non-stick pan over medium heat with 2 teaspoons of oil. Add the onions, bell peppers, ¼ teaspoon salt, and a couple cracks of pepper. Cook for 5 minutes then add the kale, cook for another 3 minutes until kale has wilted down. Whisk the eggs vigorously, turn the heat down to medium-low, and add the eggs. Use a spatula to mix everything very well and continue mixing to break up any large chunks of eggs. Once the eggs have come together a little, but the mixture is still very wet, transfer the pan to the oven and cook for 7 minutes. Remove from oven and use a clean spatula to carefully remove the frittata from the pan. Sprinkle with parsley and enjoy. Frittata will keep in the fridge for 3 days or can be frozen for 2 months. Re-heat in a 400 F oven for 5-10 minutes or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the eggs will get rubbery.
  4. For the pesto pasta, drain the shirataki noodles well and place in a non-stick pan. Cook over medium heat for 8 minutes so excess moisture can evaporate, you know the noodles are ready when the bottom of the pan is white and dry. Remove noodles from pan, roughly chop them a couple times and set aside.
  5. For the pesto sauce, bring a small pot of water to a boil and season with ½ teaspoon of salt. Boil the kale for 2 minutes and drain. Add the kale, garlic, parsley, walnuts, ¼ teaspoon salt, and a couple cracks of pepper to a food processor or blender. Blend until well incorporated then add 3 tablespoons of extra virgin olive oil and continue to blend until the mixture looks like a loose paste, adding more oil if necessary. Check for seasoning, add more salt if needed.
  6. Add the noodles to a clean bowl and add enough pesto to coat, toss well adding more pesto if needed. Serve pasta and top with sliced chicken. Save any leftover pesto in the fridge for 5 days. Pasta and chicken will keep in the fridge for 5 days, but can’t be frozen. The best way to re-heat is in a hot non-stick pan or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the food will get dry.
  7. For the lunch salad, to a large bowl add the kale, tomatoes, bell pepper, walnuts, raisins, ¼ teaspoon salt, and pepper to a large bowl. Add the vinegar, olive oil, and mix very well. After re-heating the chicken, slice thin and add to the salad. Serve and enjoy. Salad should not be dressed until right before eating, or can be dressed a few hours ahead of time because kale doesn’t get wilted very easily.
  8. For the shakshuka, pre-heat oven to 450 F. Pre-heat an oven safe 8-9 inch pan over medium-high heat along with 2 teaspoons of oil. Add the red peppers, onions, garlic, ¼ teaspoon salt, and a few cracks of pepper. Mix well and cook for 5 minutes. Add the kale and cook another 2 minutes. Place the tomatoes in a food processor or blender, and pulse until it looks like a can of chopped tomatoes, making sure not to turn it into a smooth puree(or use canned chopped tomatoes). Add the tomatoes to the pan and cook over medium heat for 6-8 minutes, or until the consistency has thickened up and it’s not so watery and loose. Add the agave nectar, turn the heat off, and stir well. Use a spoon to make two dimples the eggs can sit in, and carefully cracks the eggs into the pan. Transfer the pan to the oven and cook for 5-7 minutes until the eggs are set. Remove from oven, garnish with parsley, and enjoy. Shakshuka will keep in the fridge for 3 days and can be warmed in a 400 F oven for 7 minutes or in the microwave.

Recipe Video

Recipe Notes

The first thing you should do is cook the chicken, as it is used for 3 of the recipes.

Each recipe makes one meal, but the frittata and shakshuka can make two meals.

You can buy “pasta zero by naysoya” shirataki noodles at whole foods and walmart. They have no odor and are a fantastic low carb, low calorie noodle option.

Two of the recipes use good quality extra virgin olive oil, I have a promo code for a $1 bottle of some fantastic olive oil you guys should try out. https://www.freshpressedoliveoil.com/c/APFC002_REF_MW_Q317/tj

The kale used for the recipes is called black kale, also know as lacinato or dinosaur kale. It is softer and more pleasant to eat than curly green kale.

Macros for stir fry with 2 pieces of chicken:
529 calories
25 grams of fat
12.9 grams of net carbs
63 grams of protein
8 grams of protein

Macros for frittata:
403 calories
30 grams of fat
6.7 grams of net carbs
26 grams of protein
2.3 grams of fiber

Macros for pesto pasta, with leftover pesto sauce
543 calories
31 grams of fat
10.5 grams of net carbs
54 grams of protein
9.3 grams of fiber

Macros for lunch salad:
660 calories
39 grams of fat
21.5 grams of net carbs
55.2 grams of protein
8 grams of fiber

Macros for shakshuka:
406 calories
27 grams of fat
30.1 grams of net carbs
18.7 grams of protein
9.8 grams of fiber

Nutrition Facts
Five Healthy Meal Prep Recipes For Weight Loss
Amount Per Serving (2 chicken thighs)
Calories 529 Calories from Fat 225
% Daily Value*
Fat 25g38%
Protein 63g126%
* Percent Daily Values are based on a 2000 calorie diet.

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31 thoughts on “5 Easy Weight Loss Meal Prep Recipes”

  1. Maureen

    Hi,

    I don’t know if the chicken should be cold or room temperature.
    What is the answer ?
    Thanks 🙂

    I’ll be telling my friends about this site!!

    Reply
    1. Bobby Parrish

      Always room temp. for chicken Maureen, it cooks evenly that way and wont be tough 😉 Thanks for spreading the word!

      Reply
  5. Jenny

    how long will the frittata last for? I have no time in the morning and want to meal prep as many breakfast items ahead of time as possible 😉

    Reply
  6. Amy

    Can I use chicken breasts for these recipes, bc they are leaner than thighs? Thanks..these meal prep recipes are really great!

    Reply
  7. JourneyLover517

    Just discovered you via your Trader Joe’s haul video on YouTube, Bobby, and am excited about trying this weight loss food prep! May have missed this in the instructions, but how many people are these recipes intended to serve?

    Reply
  8. Vicky

    Loving your recipes and I’ve shared your site with several Keto friends. Just one small suggestion learned in Italy for your frittata. Add a tablespoon or two of one of your favorite grated hard cheeses to the eggs. Some stays in the mixture and a little goes to the bottom and forms a slight “crust”. I’m honestly not rewriting your recipe; I am sharing only because of your love of pecorino romano – lol.

    Reply
  9. GORDON MILLER

    I have a question about the agave syrup. I was led to understand that it was a highly processed item that uses chemicals (or something) to extract it from the plant. Can you clarify this information for me? Thanks so much for your informative and entertaining videos. They will help my healthy eating step up a couple of notches…..or many.

    Reply
    1. Bobby Parrish

      Agave nectar is definitely not extracted that way. It’s extracted in a way similar to how maple syrup is extracted. It then gets boiled down to concentrate it. Glad you are enjoying the channel! Keep on cookin’!

      Reply
  10. Margaret

    Congratulations on the FlavCity baby. Blessings and healthy delivery.
    What are your thoughts on truffle oil?

    Reply
    1. Dessi Parrish

      Thank you so much!
      Truffle oil is a nice touch for finishing something, though you would not want to actually cook with it.

      Reply
  11. Kimberlee

    I made the stir-fry with the Shiratake noodles. It was my first experience using those noodles and I was a little scared, but the whole dish was absolutely delicious. Another homerun!!

    Reply
  13. Gail

    Hi Bobby I’m from Australia and found your site on You Tube. I’m 67 years old or young whichever way you look at it. I want to thank you for all your informative information on the foods we eat. I’d love to see these videos shown in classrooms to educate students. I wish I had all this information available to me sooner. I have had breast cancer but in remission for the last 6 years. You have helped me change my diet. I will definitely be getting your new cookbook and will encourage my family to do the same. I’m am subscribed to your you tube channel and get excited when I find a new one waiting for me to view in my inbox.
    I hope you enjoyed your stay in Australia. I have been to the USA several times and loved it.
    I hope you go from strength to strength because we need more people like you that care about what we are putting in our mouths. Best wishes

    Reply
    1. Bobby Parrish

      So happy you found our channel. Thank you so much for watching and for writing this nice post. I completely agree with you that more people should care about what they put in their bodies. I wish you continued good health! Keep on cookin’ and I know you will enjoy the cookbook!

      Reply
  14. Vane

    Hi!
    Can I freeze all these meals? I suppose not the kale salad.
    Love your channel the best and so easy and simple to follow!

    Reply
    1. Bobby Parrish

      The chicken and the frittata can be frozen but the others not so. In the recipe I specify which items can be frozen and for how long so check back there for the specific times. Keep on cookin’!

      Reply
  15. Charlotte

    I really love the frittata. Already added it to my recipe collection 😉
    I’m tracking my calories with Yazio (https://www.yazio.com/en/food-diary), so I always appreciate easy recipes with few ingredients. Meal preps make my calorie counting so much easier. I’ve been struggling with my weight, but didn’t manage to diet during work. Short breaks and snacks in between kept me from doing it. Calorie counting in combination with meal preps are ideal for me. The logging of the food takes no time and I also save so much time thanks to the meal preps. Now I can keep up my diet even during work and don’t have to miss out on great food. So thanks for the awesome recipes!
    Next thing I want to try out are the shirataki noodles. This is very new to me and I’m excited how these work out 🙂

    Reply
  16. Jenny

    Hi Bobby, Thank you so much for sharing the Shirataki Noodles recipes! I am in NYC and don’t not see the Nasoya pasta zero brand here at whole foods and we don’t have access to a Walmart. Could you please recommend another brand for Shirataki Noodles? Thank you!

    Reply

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