10 Tips for Meal Prepping for Weight Loss

Published: 2025-03-18

Updated: 2025-03-19

4 mins

Meal prepping can help you take control of your daily nutrition needs. Meal prep consists of cutting up vegetables and fruits and cooking your meals in advance for the week. It’s an easy way to stick to your weight loss goals and avoid the temptation of fast food as you power through your week. 

While it can be hard for some people to eat the same thing every day, there are some tips for getting creative with meal prep. It doesn’t have to look like the same chicken breast, rice, and broccoli mix every day. While on a weight loss journey, you can meal prep in a way that’s ideal for meeting your goals.

What are the Best Foods for Weight Loss?

Weight loss does not mean eating less food. Instead, focus on making a conscious effort to eat a diet rich in vegetables, fruits, protein, and healthy fats.

The following vegetables can help contribute to weight loss:

• Broccoli

• Squash

• Bell peppers

• Carrots

• Asparagus

• Brussels sprouts

• Beets

• Sweet potatoes

Protein sources to consider adding to your diet:

• Tuna

• Salmon

• Chicken

• Eggs

• Ground turkey

In addition to weight loss, the vitamins and minerals in these vegetables can help other parts of your health. Filling vegetables like sweet potatoes and Brussels sprouts may improve satiety and reduce the risk of certain health conditions.

The following fruits may also help with weight loss:

• Raspberries

• Grapefruit

• Grapes

• Apples

• Oranges

• Mango 

• Watermelon

While fruit has some sugar, it’s also full of other vitamins and minerals that may help with weight loss. Citrus fruits like oranges and grapefruit are full of vitamin C and low in calories.

10 Tips for Meal Prepping for Weight Loss

Writing down a list of healthy foods you want can help you start to create some meal plans that work best for you. When it comes to weight loss, it’s important to be intentional about following a diet with variety to ensure you aren’t missing out on any nutrients.

1. Add more protein to your diet

A high-protein diet can help you feel full for longer. This may help those looking to lose weight eat fewer calorie-high snacks. Protein also helps the body to maintain muscle. You can get protein from meat, nuts, and certain dairy products.

2. Keep the meal balanced

While protein is important, health experts recommend also consuming a balanced diet of other foods. A balanced meal consists of whole grains, protein, fruits, and vegetables. Try not to stick to meals with too much of one of these categories.

3. Be mindful of the time you have to meal prep

Meal prep does not have to be an activity that lasts for hours. If you don’t have a lot of time in your schedule, consider setting aside one day to solidify your grocery list for the week and another to pre-cut vegetables before you cook.

4. Consider using apps for new meal ideas

It can be difficult to know where to start when it comes to meal prep. Plenty of apps and content creators focus on sharing meal prep options. There are also many who specialize in different healthy options for cultural cuisines.

5. Schedule time to meal prep weekly

To stay consistent, figure out which day works best for meal prep. Some people may prefer to meal prep on the Sunday before the work week starts.

6. Thaw frozen food ahead of time

Think about what you want for the week ahead of time. Make sure any meat or frozen foods you need for your meals are placed in the refrigerator a day before or on the counter a couple of hours before you cook to lessen the time it takes to meal prep. 

7.  Try to avoid letting food expire

Meal prep can help you ensure you make the most of your groceries. Plan meals according to the ingredients in your fridge to keep them from going bad. However, ensure that most of the foods are healthy and not overly processed.

8. Remember to store your food safely

Many healthy foods are fresh and may go bad sooner. Always store your food properly in the fridge. After eating, keep food in tightly sealed containers.

9. Diversify your go-to meals

You can make slight changes in your weekly meal prep to keep it interesting. For example, add lime to your meal on some days or a different type of salsa for a taco bowl meal prep.

10. Consider healthy snacks throughout the day

It’s okay to snack here and there while following a meal plan for weight loss. You can choose more low-calorie snack options instead of reaching for cookies or chips.

Meal Prep Ideas for Weight Loss to Try

A benefit of meal prepping is you can tailor it to your lifestyle and taste preferences. When eating for weight loss, you want to avoid consuming too many sugary foods and try to cook with healthy oils. The following recipes can help you reach your weight loss goals.

Breakfast

Heart-healthy cereal topped with fruit: Enjoy your favorite whole-grain cereal topped with bananas, strawberries, or peaches.

Smoothie bowl: Blend your favorite frozen fruits and milk or juice together for a thick consistency. Add the content to a bowl and top with blueberries, coconut flakes, and almond shavings.

Avocado and egg omelet: Scramble eggs together and add avocado, spinach, cheese, and bell peppers for a healthy omelet.

Lunch

Lettuce wrap: Consider a sandwich wrapped in lettuce instead of bread. You can still add your favorite meat and healthy toppings like tomatoes, mayo, cucumbers, and more.

Vegetable soup: During the winter months, vegetable soup is a healthy lunch alternative to enjoy and find some warmth. You can add carrots, kidney beans, red bell peppers, green beans, and more to vegetable soup.

Pesto vegetable bowl: Combine rice, onions, broccoli, and bell peppers with rice and a protein of your choice. This meal can be modified to include chickpeas, shrimp, salmon, or tofu.

Dinner

Salmon taco bowls: Combine salmon, pico de gallo, corn, peppers, and other healthy toppings over lettuce. You can also add rice as well.

Stuffed sweet potatoes: Top a baked sweet potato with ground beef, black beans, and spices of your choice.

Salad with chickpeas: Combine your favorite green base with Swiss cheese, cucumber, sun-dried tomatoes, and chickpeas. For additional protein, add a side of chicken breast.

Snacks

Consider enjoying the following low-calorie snacks:

• Apples and dip

• Edamame

• Grapes

• Dried fruit

• Hummus

• Greek yogurt

Do You Need to Count Calories for Weight Loss?

 You can still lose the weight you want without committing to counting calories. While counting calories may help you stay disciplined, it’s not ideal for everyone.

Other factors like your metabolism, gut health, and exercise along with nutrition may have more of an influence. Counting calories may also be detrimental for those who have a history of eating disorders.

Where Can I Learn More About Weight Loss?

The Rex MD Weight Management program can help you meet your weight loss goals with guidance from licensed healthcare providers on healthy foods to add to your pantry. The program also provides access to groundbreaking GLP-1 medications and metabolic testing.

See if you qualify to get closer to achieving your weight loss goals today.