19 Prepped Meals for Shedding Pounds

These make-ahead meals for weight loss are perfect for those days when you’re too tired from work or busy with the kids. The last thing you want to think about is planning a meal that supports your weight loss goals. However, by utilizing your freezer or fridge, you can prepare healthy meals in advance without the last-minute stress.

Make-ahead meals eliminate the need for motivation. Set aside some time to prepare healthy breakfasts, lunches, and dinners so you won’t have to think about it when you’re feeling overwhelmed. These 21 recipes can be made a few days in advance, making them ideal for even the busiest individuals who want easy access to nutritious food to stay on track with their weight loss journey.

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If you’re new to meal prepping, start by watching this helpful video filled with tips for beginners.

This versatile breakfast casserole can be frozen for up to three months! Alternatively, you can cook the sausage and veggies two days ahead, refrigerate them, and they’ll be ready when you want to prepare the eggs.

By Sally’s Baking Addiction, this recipe takes 15 minutes to prepare. Get the recipe here.

Heather Leidy, a nutrition and exercise expert, emphasizes that a protein-rich breakfast can aid in weight loss and help curb excessive calorie intake throughout the day. Eggs are among the best sources of protein.

These protein-packed egg white cups, featuring turkey bacon, shredded chicken breast, and red bell peppers, are perfect for quick meals each morning.

By Beachbody, this recipe takes about 15 minutes to prepare. Get it here.

This mason jar parfait from The Two Bite Club can be customized with your favorite yogurt, granola, and healthy mix-ins. They can be stored in the fridge for three to five days and only take a minute to prepare. Get the full recipe here.

These oatmeal cups are ideal for prepping in advance. Use a muffin tin to create portions and freeze them. You can choose various oats, but Prevention recommends steel-cut oats, which are low in calories and sugar. When you’re ready to eat one, simply boil it on the stove or microwave.

From Edible Perspective, this recipe takes about 10 minutes to prepare. Get it here.

These breakfast burritos, made with egg whites, are low in calories but high in healthy fats and protein. Prepare them in advance, wrap them in plastic wrap and foil, and store them in the freezer until you’re ready to microwave.

The full recipe is available at Ambitious Kitchen, and it takes 20 minutes to prepare.

Make your healthy mayo and pickled onions, and assemble your Green Goddess Sandwiches up to a week in advance for an easy grab-and-go lunch.

The recipe is from The Bojon Gourmet and takes about 20 minutes to prepare.

Make-ahead lunches stored in containers in the fridge are perfect for busy mornings. These chicken fajita bowls include lean chicken and plenty of veggies to energize you during your lunch break.

From Sweet Peas and Saffron, these take 15 minutes to prep. Find the recipe here.

This mason jar salad boosts health with zucchini noodles and a coconut avocado dressing. Note: You’ll need a spiralizer, mandoline, or julienne peeler for this recipe.

From Inspiralized, it takes 10 minutes to prepare. Get the recipe here.

This simple salad recipe from The Lemon Bowl can be stored in an airtight container for up to five days in the fridge. Total prep time for a week’s worth of lunches is just 10 minutes.

Spoonful of Flavor presents this vegetarian quinoa dish, which is rich in folate, fiber, and protein. Roast the veggies and prepare the quinoa ahead of time, then divide them into three containers for easy storage in the fridge.

Prep time is 15 minutes.

This make-ahead lunch wrap combines crunch, grains, fruits, and protein for a fresh take on PB&J. They’re customizable, allowing you to add your favorite healthy ingredients.

This recipe is from Two Health Kitchens and takes only minutes to prepare.

These lasagna rolls use whole-wheat noodles and low-fat cheeses for a healthier twist on a classic dish. Store them in the freezer wrapped in foil and an airtight container until you’re ready to enjoy.

You can even substitute zucchini noodles for an even healthier option!

From SkinnyMS, this recipe takes about 15 minutes to prepare. Get it here.

You can make a large batch of this healthy chili and keep leftovers in the fridge for three days or in the freezer for up to three months.

From Eating Well, it takes about 25 minutes to prepare.

You can also make extra batches of this lean ground turkey meatloaf and store it in the freezer until needed.

From Dr. Oz The Good Life, prep time is 15 minutes. Get the recipe here.

From Bunsen Burner Bakery comes this deliciously healthy make-ahead casserole that you can freeze in portions for a convenient dinner.

Chickpeas are nutrient-rich, providing iron, folate, and fiber, making them a great addition to meals. This recipe takes about 15 minutes to prepare.

Let’s be honest: we all crave unhealthy foods sometimes. This recipe helps satisfy those cravings without undoing your hard work. These baked nuggets use minimal breading and can be frozen for up to a month, then reheated in the microwave for a quick dinner.

From Gimme Delicious, this recipe takes 5 minutes to prep.

Once a Month Meals offers this tasty stir-fry recipe featuring broccoli, carrots, and cabbage for a veggie-packed meal that supports weight loss. It takes about 18 minutes to prep.

According to The Kitchn, separate your stir-fry components—like meat, veggies, and rice—into individual bags for easier cooking later.

These burgers are a significant upgrade from dry, bland turkey burgers, with hidden vegetables for added nutrition! Wrap the patties in parchment paper and store them in quality bags in the freezer.

Get the full recipe from Lisa’s Dinnertime Dish. These take about 10 minutes to prepare.

These healthy meatballs include carrots, onions, and whole-wheat bread crumbs, making them a family-friendly dinner option. They take about 20 minutes to prepare and can be stored in the freezer.

From Thriving Home, get the full recipe here.

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