Weekly Meal Prep Menu for Weight Loss

We love our food, and we also love being at our goal weight. It’s not impossible to have both! We’re breaking down our weekly meal prep menu to help you get started in your weight loss goals!

Planning healthy meals doesn’t have to be restrictive or difficult! We kept it super simple in this plan, as well as, our 7-day weight loss meal plan.

If you feel like you need a kickstart, we highly suggest our Sugar Detox.

You can also always add in a workout program to help you see results faster!

You should modify this meal prep menu to suit your needs. We’re not registered dietitians or doctors. You should always talk to you doctor before starting something new, too!

Monday

Breakfast: Peanut Butter Toast With 1/2 Banana

1 piece of whole wheat toast
1 Tbsp peanut butter
1/2 a banana

Lunch: Chicken, Apple, and Hummus Pita

*You’ll have this Monday and Tuesday for lunch.

1 small 4” whole wheat pita
2 T hummus
3 oz grilled chicken
1/4 small green apple, sliced
2 T chopped red onion
1/4 C shredded romaine lettuce

Open pita, spread with hummus, then layer chicken, apple, onion, and lettuce.

Supper: Clean Satay Chicken from Clean Eating Recipes

*You’ll have this Monday and Tuesday for dinner.

2-3 Chicken Breasts, sliced
1 x small head Broccoli, cut into small florets
1/2-1 zucchini, sliced
large carrot, sliced
1 teaspoon Crushed Chili
1 x teaspoon Ground Cumin
2 teaspoon Crushed Garlic
1 teaspoon Ground Coriander
1/2 Spanish Onion, finely chopped
1.5 tablespoons Coconut Oil
Juice of half a fresh Lime
3 tablespoons Natural Crunchy Peanut Butter
2 tablespoons Coconut Sugar or Natvia
3 tablespoons Shredded Coconut
1 teaspoon Tamari (optional)
I to 2 cups water

Heat fry pan, add the coconut oil, coriander, cumin, garlic and red onion and fry for about 30 seconds. Add the peanut butter, chili, lime juice, Natvia (or coconut sugar), coconut and tamari sauce and stir. This will form a paste. Gradually add the water, about 1/2 cup at a time till you get the sauce to a consistency that you like. (more water = runnier sauce)

Simmer for a few minutes and turn heat off and set aside.

In another heated pan, place a little coconut oil and a little garlic.

Add the chicken and brown it up. Add the vegetables and stir fry for a few minutes.

Pour over the sauce and heat for about 1-2 minutes.

Serves 6

Tuesday

Breakfast: Greek Yogurt with Berries

1/2 C of greek yogurt
1 C of berries
1 tsp of honey
1 piece of toasted Ezekiel bread

Lunch: Chicken, Apple, and Hummus Pita

1 small 4” whole wheat pita
2 T hummus
3 oz grilled chicken
1/4 small green apple, sliced
2 T chopped red onion
1/4 C shredded romaine lettuce

Open pita, spread with hummus, then layer chicken, apple, onion, and lettuce.

Snack: Hummus with Veggies

Supper: Leftovers from Monday

Wednesday

Breakfast: Peanut Butter Toast With 1/2 Banana

1 piece of whole wheat toast
1 Tbsp peanut butter
1/2 a banana

Lunch: Shakeology

Snack: Apple with 1 Tbsp Peanut Butter

Supper: Black Bean and Rice from the Ultimate Reset

3/4 C cooked brown rice
1/2 C canned low-sodium black beans
1/4 t extra virgin olive oil
1/8 t ground chili powder
1 t Bragg Liquid Aminos

While rice is cooking, heat beans gently in saucepan until very hot. Drain and return to pan. Add oil, spices, aminos, and salt. Stir well. Gently fold beans into cooked rice. This recipe only serves one so make modifications as needed.

Thursday

Breakfast: Yogurt with Fruit

2 C of fresh fruit like berries, papaya, melon, peaches, green apples
1/2 C greek yogurt sweeten with honey or maple
1 slice of whole grain toast

Lunch: Shakeology

Snack: 1 Orange with 1/4 Cup Walnuts

Supper: Healthy Burrito

1 small whole wheat tortilla (about 80 calories)
1/4 C canned black beans
3 T grated cheddar cheese
1/4 C chopped red & green peppers
1/4 C chopped tomatoes
1/4 C salsa

Top tortilla with beans, cheese, peppers, and tomato. Roll up and microwave for 1 minute or until heated through. Serve with salsa on top.

Friday

Breakfast: Oatmeal, berries, & yogurt

1 C cooked oatmeal
1 C fresh berries
1/2 C greek yogurt
1 to 2 teaspoons of honey or maple to sweeten

Lunch: Shakeology

Snack: Apple with 1 Tbsp Peanut Butter

Supper: Stir-Fried Veggies

1 1/2 t coconut oil
1 t toasted sesame oil
1/2 carrot, cut in thin diagonal slices
1/3 C broccoli florets
2 t chopped red bell pepper
1/3 small zucchini, cut into half-moon slices
1 1/2 t Bragg Liquid Aminos

In large wok or skillet, heat oils over high heat. Add carrot & cook, stirring, 1 to 2 mins. Add broccoli & cook, stirring, 5 mins more. Then, add remaining veggies. Reduce heat to medium and cook, stirring, until veggies are heated through and tender-crisp. Turn off heat and add aminos. Stir well.

This serves 1, so make modifications as needed.

Serve over quinoa.

Saturday

Breakfast: Oatmeal, berries, & yogurt

1 C cooked oatmeal
1 C fresh berries
1/2 C greek yogurt
1 to 2 teaspoons of honey or maple to sweeten

Lunch: Soup and Sandwich

Sandwich

1 slice whole wheat bread
2 oz deli turkey breast
2 thin slices of avocado
dijon mustard to taste

Make a half turkey sandwich with bread, turkey, avocado, and mustard. Serve with cup of soup.

Supper: Chipotle Burritos

Sunday

Breakfast: Fruit and Nut-Butter Waffle

1 low-fat whole-grain toasted waffle
1 T peanut butter or almond butter
1/2 C sliced strawberries
1 C skim milk

Spread peanut butter on waffle. Top with berries and serve with milk.

Lunch: Soup and Sandwich

Sandwich

1 slice whole wheat bread
2 oz deli turkey breast
2 thin slices of avocado
dijon mustard to taste

Make a half turkey sandwich with bread, turkey, avocado, and mustard. Serve with cup of soup.

Supper: Turkey Chili (click for recipe)

Grab the Printable Version

More Recipes

You can also always substitute a different meal for breakfast, lunch, dinner. You can do the same with the snacks.

Here’s a list of our favorite meal prep menu ideas!

Your weekly meal prep menu really starts at the grocery store though! Grab our 11 secrets to shopping healthier here!

Want more meal prep menu ideas?

Grab our Free Weight Loss Meal Plan Using the 80/20 Rule

Get our 9 Week Meal Planner E-book