A Healthy, Easy Meal Prep Guide to Help You Lose Weight

You work hard to keep in shape and look as good as you can. But what about the food you put into your body? A simple meal prep guide might be all you need to go to get started on your weight loss goals.

Most of us want to lose weight. In fact, it’s estimated that over 160 million Americans are overweight or obese.

While regular exercise can go a long way in weight loss, eating the right foods are equally important no matter what your goals are.

But who has time to meal plan, shop and cook every day?

Success keeps you motivated. So we’ll walk you through, in detail, a full 7 days of breakfasts, snacks, lunches, and dinners. After your first 7 days, you’ll have a great idea on how to continue. Now let’s dive in.

Planning Ahead

If you’re short on time, it’s a great idea to prepare certain dishes, sides, and condiments ahead of time. If you have a few hours on Sunday afternoon, it’s a perfect time to do some prepping work to save you time later in the week.

If you’re not the type to pre-prep, don’t worry.

Day 1 of Your Meal Prep Guide

Breakfast – 266 calories

Toast with Avocado and Egg

• 1/4 avocado (medium)
• 1 slick of wholegrain bread
• 1 large egg, over easy. Use a little olive oil or about a 1 second spray of cooking oil.
• Salt and pepper to taste
• 1 orange or clementine

Mid-Morning Snack – 60 calories

• 1/4 cup Greek yogurt. Go with plain, non-fat
• 1/3 cup fresh blueberries

Lunch – 340 calories

• 2 cups of Veggie and Ravioli Soup. This is a great item to prepare ahead of time.
• 1 Cheddar-Tomato Cheese Toast

Mid-Afternoon Snack – 92 calories

• 3 Tablespoons of hummus with 1 cup cucumber, sliced

Dinner – 450 calories

Salmon with Veggies

• 4 oz. of baked salmon (details below)
• 1/2 cup organic brown rice
• 1 cup Brussels sprouts, roasted
• 1 Tablespoon walnuts
• Salt and pepper to your taste
• Light vinaigrette – mix 1 1/2 teaspoons of maple syrup, lemon juice and olive oil each. Season with salt.

Pre-heat your oven to 425 degrees. Coat Brussels spouts in about 1/2 teaspoon of olive oil and bake them for 15 – 20 minutes until they are lightly browned.

Next, coat your salmon with 1/4 teaspoon of olive oil or a 1 second spray of cooking spray. Add salt and pepper to your liking, then bake at the same temperature (425 degrees) for 4 – 6 minutes.

Serve the salmon over brown rice with the Brussels sprouts. Drizzle with the vinaigrette and top with walnuts.

Day 2

Breakfast – 266 calories

Same as day 1.

Mid-Morning Snack

• 7 walnuts, halved
• 5 apricots, dried

Lunch – 294 calories

• 2 cups leftover Veggie and Ravioli Soup
• 1 orange or clementine

Mid-Afternoon Snack – 92 calories

• 3 Tablespoons of hummus with 1 cup cucumber, sliced

Dinner – 425 calories

• 1 1/2 cups of homemade Delicate Squash and Tofu Curry
• 1/2 cup of brown rice

Serve the curry dish over brown rice and enjoy!

Day 3

Breakfast – 266 calories

• 1/4 cup of Maple Nut Granola (good idea to make this the night before)
• 1/2 cup fresh blueberries
• 3/4 cup Greek yogurt. Go with plain, non-fat.

Mid-Morning Snack – 35 calories

• 1 orange or clementine

Lunch – 350 calories

Cheddar and Apple Pita Pocket

• 1 round whole wheat pita pocket, about 6 inches in diameter
• 1 Tablespoon of mustard
• 1 oz. of cheddar cheese
• 1/2 sliced, medium apple
• 1 cup of mixed greens

Start by cutting the pita in half and spreading the mustard inside. Fill it up with your cheese and apple slices. Toast until your cheese starts to melt, then add the greens and enjoy!

Mid-Afternoon Snack – 45 calories

• The other half of lunch’s apple

Dinner – 295 calories

• 1 Moroccan Stuffed Pepper
• 2 cups of spinach

Saute your spinach in 1 teaspoon of olive oil, with salt and pepper to taste

Nighttime Snack – 50 calories

• 1 tablespoon dark chocolate chips

Day 4 of Your Meal Prep Guide

Breakfast – 265 calories

• 1 cup of bran cereal
• 1/2 cup fresh blueberries
• 3/4 cup skim milk

Mid-Morning Snack – 100 calories

• 2 tablespoons of Avocado and Yogurt Dip
• 2 medium, sliced carrots

Lunch – 315 calories

• 1 Cheddar-Tomato Cheese Toast
• 2 cups of mixed greens
• 1/2 cup sliced cucumber
• 3 tablespoons of grated carrots
• 1 egg, hard-boiled
• 1 tablespoon of almonds, unsalted and dry roasted

Top your greens with cucumber, carrot, egg, almonds and 1 1/2 teaspoons of both balsamic vinegar and olive oil.

Mid-Afternoon Snack – 92 calories

• 1/3 cup Greek yogurt. Go with plain, non-fat
• 3 apricots, dried
• 1 1/2 teaspoons of chopped walnuts

Dinner – 425 calories

• 1 1/2 cups Chicken Tikka Masala
• 1/2 cup of cooked brown rice

Day 5

Breakfast – 265 calories

• Same as yesterday. You liked it, didn’t you?!

Mid-Morning Snack – 68 calories

• 2 tablespoons of Avocado and Yogurt Dip
• 1 cup of sliced cucumber

Lunch – 326 calories

Leftover Chicken Tikka Masala

• 1 1/2 cups of the Tikka Masala
• 1 cup of spinach

Reheat your Masala on top of the spinach in your microwave.

Mid-Afternoon Snack – 35 calories

• 1 orange or clementine

Dinner – 560 calories

• 2 cups of Korean Beef Stir Fry
• 1/2 cup (about 1 dry ounce) cooked buckwheat soba noodles

Day 6

Breakfast – 265 calories

• Same as yesterday.

Mid-Morning Snack – 118 calories

• 4 tablespoons of Avocado and Yogurt Dip
• 1 cup of sliced cucumber

Lunch – 300 calories

• 2 cups of mixed greens
• 3 ounces of chicken breast, cooked
• 1/2 of a sliced medium red bell pepper
• 1/4 cup carrots, grated
• 2 tablespoons of Ginger and Carrot Vinaigrette

Simply combine all the ingredients and top with the vinaigrette.

Mid-Afternoon Snack – 41 calories

• 5 apricots, dried

Dinner – 500 calories

• About 1/4 of Wild Mushroom Pizza with Arugula and Pecorino (it’s really not as complicated as it sounds!)

Day 7

Breakfast – 266 calories

• 1/4 cup of Maple Nut Granola
• 1/2 cup fresh blueberries
• 3/4 cup Greek yogurt. Go with plain, non-fat

Mid-Morning Snack – 85 calories

• 1 egg, hard-boiled
• 1 teaspoon hot sauce to taste
• Salt and pepper to taste

Lunch – 335 calories

• 2 cups of mixed greens
• 3 ounces of chicken breast, cooked
• 1/2 of a sliced medium red bell pepper
• 1/4 cup carrots, grated
• 2 tablespoons of Ginger and Carrot Vinaigrette
• 1 orange or clementine

Mid-Afternoon Snack – 85 calories

• 2 walnuts, halved
• 4 apricots, dried

Dinner – 445 calories

• 2 1/4 cups of Warm Lentil Salad with Sausage and Apples
• 1/2 cup Pickled Beets

Meal Prep Guide Wrap-Up

And there you have it! An amazingly simple and delicious 7-day meal prep guide to get you started on your weight loss goals!

You’ll notice that each day, you’re consuming 1,200 calories or less. But with all the tasty food, you won’t struggle with a rumbling stomach at all.

When you’re read to take your fitness and weight loss goals to the next level, check out our personal training services.

Combining a great diet with regular, targeted workouts is the best weight to achieve goals beyond your wildest dreams.

We look forward to working with you!