Healthy Meal Prep Ideas to Jumpstart Your Weight Loss

Healthy Meal Prep Ideas to Jumpstart Your Weight Loss

By |2019-03-10T19:30:11+00:00March 10th, 2019|Diet & Nutrition|0 Comments

We’ve all been there. You’re stuck in a weight loss rut and you haven’t been eating quite as cleanly as you’d like. Maybe you’ve been traveling more and haven’t found time to prepare lean, portioned meals, or maybe you just haven’t been feeling very motivated lately to keep up with your health journey. We get it! Life happens. What matters is that you always pick yourself back up and keep going.

Whether you’re looking to get back on the wagon or begin your weight loss journey, we have the solution for you. We’ve put together a guide full of meal prep tips and tricks, along with a list of healthy meal prep ideas and recipes that are sure to help kick your tail back into gear.

Getting Started: Meal Prep Tips

Invest in Durable, Quality Containers

Chuck those flimsy plastic containers that have stains from years worth of food! It’s time to go buy some high-quality ones that will do you justice. Glass containers tend to last longer and are more durable. You can also look into containers that have compartments for entrees and sides.

Choose a Prep Day & Stick to It

Everyone is busy and life gets in the way! Choosing a single day of the week and setting aside a specific time to meal prep will ensure you get to meal prepping every week. You can also make it a fun time by turning on music or your favorite podcast and cooking away.

Make Enough for the Week

It’s easy to want to go out to eat or pick up fast food on the way home if you know that you don’t have any more food prepped at home. On your meal prep day, make enough food to last you throughout the week so you’re less tempted to grab unhealthy items.

Freeze Bulk Items

Pre-making bulk foods like soups and chilis are great for meal prepping! Once it’s made, you can stick portions in the freezer and pull one or two out when you know you won’t have time to prep.

Prep Multiple Meals in One Session

Plan out your breakfast, lunch, snack, and dinner for each day. If you tend to get bored with the same meal day after day, be sure to meal prep a few recipes each week so you can switch it up!

Turn Meal Preps Into Parties

A great way to prep multiple meals in one session is by inviting a few friends over to meal prep with you! Each person can create different dishes and you can swap a few meals at the end. Not only will it be fun, but you’ll also benefit from not having to cook multiple recipes all by yourself!

Start to Stock Pile Your Recipes

Whether you use a Pinterest board or you love to break out the cookbooks every week, make sure you have enough recipes on hand! This will allow you to easily pick out meals for the week and purchase a set list of grocery items. A good tip is to subscribe to your favorite recipe websites so new recipes are always delivered to your email for meal prep inspiration.

Create a Few Back-Up Plans

If you’re trying new recipes every week, you may come across one that just isn’t up your alley. If you find yourself stuck meals that you aren’t fond of, consider donating them and choosing something else! Quick and easy items may consist of grabbing lettuce and veggies for salads and a rotisserie chicken from the grocery store.

Know That It’s Okay to Deviate Sometimes

If you’ve meal prepped for the week, that’s fantastic! But know that if you need to eat out once in a while to switch things up, that’s totally fine. Live a little! It’s all about balance and we all need cheat meals once in a while. If you’re going out with friends, be sure to check out our guide to the healthiest alcoholic drinks you can get.

Healthy Meal Prep Ideas & Recipes to Try

To get you started, we’ve compiled a list of healthy recipes that are both delicious and nutritious! Give some of them a try and let us know which ones you liked best.



egg muffins on plate

Image Source: Beauty and the Benchpress

Quick & Easy Breakfast Egg Muffins

  • Recipe By: Beauty and the Benchpress
  • Total Prep & Cook Time: 35 mins
  • Calories Per Serving: 82 cals
  • Overview: This recipe is great for breakfast meal preps or even for snacks. You can swap out different vegetables or seasonings to make each day’s breakfast a little different. It’s also high in protein, so it’ll also help you accomplish your weight loss goals.


ground turkey hash on plate

Image Source: Our Salty Kitchen

Ground Turkey Hash

  • Recipe By: Our Salty Kitchen
  • Total Prep & Cook Time: 30 mins
  • Calories Per Serving: 360 cals
  • Overview: If you love breakfast hash, this recipe is for you! This ground turkey hash is high in protein and packed with flavor. It’s sure to keep you full for an extended period of time!


healthy pancake meal prep

Image Source: Meal Prep on Fleek

Meal Prep Pancakes

  • Recipe By: Meal Prep on Fleek
  • Total Prep & Cook Time: 20-25 mins
  • Calories Per Serving: 375 cals
  • Overview: Yes, you can eat healthily and still enjoy one of your favorite breakfasts! The key is swapping out a few traditional ingredients for healthier substitutions. Plus, these pancakes freeze well, so you can stock your freezer and pull them out when you’re craving them.


coffee protein shake

Iced Coffee Protein Shake

  • Recipe By: The Healthy Way
  • Total Prep & Cook Time: 20-25 mins
  • Calories Per Serving: N/A — calories are dependent on the type of protein powder
  • Overview: If you’d like to combine your love of coffee with creating a flavorful and filling on-the-go breakfast, look no further than this recipe! This recipe is also great because you can substitute in a few different protein powders. We offer high-quality MTS Nutrition protein powder at the Studio, and you can even request an espresso-flavored one!



healthy chicken fajitas in meal prep containers

Image Source: A Sweet Pea Chef

Healthy Chicken Fajitas

  • Recipe By: A Sweet Pea Chef
  • Total Prep & Cook Time: 1 hr
  • Calories Per Serving: 455 cals
  • Overview: This recipe is basically a fiesta in a bowl! It’s colorful, delicious, healthy, and filling. Not only is it low carb and high in protein, but it’s also high in fiber. You’re definitely going to want to please your tastebuds with this one.


buffalo turkey meatballs

Image Source: The Forked Spoon

Buffalo Turkey Meatballs

  • Recipe By: The Forked Spoon
  • Total Prep & Cook Time: 45 mins
  • Calories Per Serving: 64 cals
  • Overview: If you’ve been craving spicy foods, you may want to try this recipe! It’s healthy, addicting, and made with simple ingredients. You can also make the meatballs alone with no sides as a healthier appetizer during sports games.

Fish / Seafood

tilapia and veggies in meal prep container

Image Source: Gimme Delicious

Healthy Sheet Pan Tilapia & Veggies

  • Recipe By: Gimme Delicious
  • Total Prep & Cook Time: 20 mins
  • Calories Per Serving: N/A
  • Overview: Don’t have a lot of time for meal prep this week? No problem! This healthy fish and veggie combo will take you less than half an hour to whip together and separate into your meal prep containers for the week. It’s full of protein and healthy fats, making it an ideal, go-to meal if you’re looking to blast fat fast.


healthy chickpea salad meal prep in a bowl

Image Source: Chelsea’s Messy Apron

Mediterranean Chickpea Salad

  • Recipe By: Chelsea’s Messy Apron
  • Total Prep & Cook Time: 50 mins
  • Calories Per Serving: 228 cals
  • Overview: Whether you’re strictly on a vegetarian diet or you just want a meatless option for meal prep, this is a fantastic recipe. Though it takes a little longer to prep than other recipes, the end result is worth it! It’s pretty easy to whip up and is packed with flavor and healthy ingredients.



thai chicken in a skillet

Image Source: Paleo Gluten Free

Thai Chicken & Cauliflower Rice

  • Recipe By: Paleo Gluten Free
  • Total Prep & Cook Time: 35 mins
  • Calories Per Serving: 232 cals
  • Overview: Being healthy doesn’t mean you have to sacrifice your favorite oriental foods. This dish can be made in a single skillet and doesn’t take much time to create! It’s high in protein and veggies, but doesn’t lack in flavor.


ground turkey and sweet potato skillet

Image Source: Life Love Liz

Ground Turkey Sweet Potato Skillet

  • Recipe By: Life Love Liz
  • Total Prep & Cook Time: 30 mins
  • Calories Per Serving: N/A
  • Overview: This recipe is to die for! It has just about everything for a wholesome, well-balanced meal. It’s packed with protein and also provides you with healthy carbs.

Fish / Seafood

shrimp and zucchini noodles in a pan

Image Source: Life Made Sweeter

One Pan Teriyaki Shrimp Zoodles

  • Recipe By: Life Made Sweeter
  • Total Prep & Cook Time: 23 mins
  • Calories Per Serving: 191 cals
  • Overview: This tasty dish can be made in just over 20 minutes, which is fantastic if you’re having a busy week and can’t seem to find time to create hearty and healthy meals. As a bonus, you can make it all in one pan for less cleanup!


vegetarian sweet potato bake

Image Source: Making Thyme for Health

One Pan Mexican Sweet Potato Bake

  • Recipe By: Making Thyme for Health
  • Total Prep & Cook Time: 40 mins
  • Calories Per Serving: 350 cals
  • Overview: Try this quick and easy recipe, then add it to a bed of lettuce or spinach and top it with salsa or a side of avocado for a true, Mexican taste! This meal will leave you (and even your family!) wanting more.

Are you looking to jumpstart your weight loss with a new diet? If you’re looking for nutritional guidance, iTrain is here for you! Contact us to set up a nutrition consultation with our Head Lion, Wayne, or ask us about our 21 Day Detox program!

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