Looking for a great collection of healthy Meal Prep recipes for beginners on a budget? Cook your lunch for the entire week with these meal prep recipes and lose weight! From chicken fajita, to zucchini noodles.   

Meal prepping is probably one of the best lifesavers especially in today’s fast-paced society. If you’re someone who goes to work bright and early and goes home late at night, then you might not have enough time to cook yourself a meal or two. This is where meal prepping comes beneficial.

To give you a quick definition, meal prepping is dedicating a bit of time to batch-cook ingredients ahead of time and prepare meals for the week. This means that you just need to reheat these and you’re all good to go. You just need to find the perfect food containers!

What Are Some Healthy Meal Prep Ideas?

Eating healthy can require a bit of work. And if you’re someone who just doesn’t have enough time, then meal prepping is your answer. It also helps that meal prepping will help you eat healthier because it will prevent you from making impulsive food choices when you’re hungry.

Don’t worry, you don’t need to do anything fancy when meal prepping—it can be as simple as chopping and mixing a bunch of vegetables or cooking some bits of chicken ahead of time.

I have here a list of easy meal prep ideas that you can cook and prepare in less than 30 minutes on your free day:

  • Smoothies. But make it healthy! Fruits are essential here.
  • Overnight oats. Add some chia seeds and healthy toppings such as fruits.
  • Fruit Parfait. Fruit, granola, and a little bit of yogurt.
  • You can never go wrong with this!
  • Veggie Sandwich. Really easy to make. You can add some lettuce, carrots, tomato, and anything you want!

15. Weight Watcher’s Garlicky Shrimp Alfredo

It only has a few basic ingredients that can be found in every household and that is exactly why it’s so good.

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14. Chicken Fajita

Making food fajita style is a great way to add flavor while keeping calories low.

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13. Roasted Chicken & Veggies

If you love the flavor of roasted food, this recipe is a great way to stay on track.

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12. Thai Peanut Chicken Meal Prep Bowls

These tasty Thai Peanut Chicken Meal Prep Bowls include a layer of simple sesame noodles topped with quickly sautéed chicken, fresh and crunchy slaw, and some peanut sauce for dipping. A delicious, grab-and-go meal!

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11. Zucchini Noodles with Turkey Meatballs

These make-ahead meal prep boxes will make you forget all about pasta. It’s light, healthy and low carb!

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What Should I Meal Prep To Lose Weight?

If you have a fitness goal or a certain weight goal, then meal prepping will give you tons of self-control and a lot of healthier choices! Here are the basic and most important meal prep ideas that are perfect for weight loss:

  • Banana and peanut butter combo. Either for a snack or breakfast.
  • Veggies always. They should make up 1/3 to 1/2 of your meal to provide high amounts of nutrients and fiber.
  • Whole grains only. This includes quinoa, farro, brown rice, and/or whole grain pasta.

A tip is to minimize the use of salt, sugar, and cooking oil on your meals. 

What Are The Best Meal Prep Foods?

The point of meal prepping is to help you make and eat meals more conveniently! Hence, the best meal prep foods are those that do not spoil easily and are easy to make. Of course, also add to this that you should be using healthy ingredients. Some of the best meal prep staples are eggs, overnight oats, and/or smoothies for breakfast. You can grill some meat or chicken for your lunch or even make some whole wheat pasta ahead of time. Baked sweet potatoes or some readily-chopped fruits are a perfect choice for snacks. And for dinner, why not mix some seafood in? You can always go for salmon and grilled shrimp.

Your choices are endless if you want to meal prep! You can eat anything as you want as long as you are aware of what is good for your body and what it needs.

10. Turkey Taco Lettuce Wraps

Make your weeknight tacos healthy with these Turkey Taco Lettuce Wraps! They’re a breeze to throw together and are full of delicious flavors from ground turkey, delicious spices and all your favorite Mexican toppings.

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9. Meal Prep Southwest Chicken Burrito Bowls

These Meal Prep Chicken Burrito Bowls (southwest edition) are pretty easy to make! They’re gluten-free and only take about 30 minutes to put together. They’re great for lunch on the go or for a quick and easy dinner for busy weeknights!

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8. Jerk Chicken Meal Prep Bowls

Jerk Chicken Meal Prep Bowls are super flavorful for lunch or dinner throughout the week. Filled with jerk spiced chicken, black beans, pineapple salsa and yellow rice. Make once and have four delicious meals.

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7. Skinny Bang Bang Zucchini Noodles Meal Prep

These skinny bang bang zucchini noodles are an easy way to start your week. You can make multiple servings ahead of time, enough for a few meals during the week.

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6. Korean Beef Bowl

Tastes like Korean BBQ in meal prep form and you can have it ALL WEEK LONG! Simply prep for the week and you’ll be set. EASY!


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5. Weight Watchers Buffalo Chicken Dip

This Weight Watchers Buffalo Chicken Dip is full of protein and makes a great snack, lunch, or dinner! It’s perfect for Weight Watchers meal prep and can be eaten on top of a salad, with veggies as a dip, or by itself–hot or cold! Weight Watchers Freestyle buffalo chicken dip is an easy to freeze recipe.

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4. Healthy Shrimp Meal Prep

Let me show you how to meal prep shrimp for a high protein, low fat, and super quick meal prep option. This easy Honey Garlic Shrimp Meal Prep with Instant Pot Brown Rice and Lemon Snap Peas is a…

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3. Quinoa Caprese Mason Jar Salad

A little twist on the classic caprese salad, this Quinoa Caprese Mason Jar Salad is jacked up with some protein dense quinoa to be an ultimate make ahead, portable, vegetarian main course salad!

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2. Chicken & Hummus Plate Lunch Meal Prep

This Chicken & Hummus Plate Lunch Meal Prep is so simple yet incredibly filling and delicious! Get back to basics with fresh cut bell pepper, carrot, cucumbers, paired with a perfect portion of chicken breast, cheese slices, and grapes for a touch of sweetness. Simple portioning instructions included!

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1. Protein Snack Pack – Lunch Meal Prep

These Protein Snack Packs are filled with hard-boiled eggs, almonds, hummus, and crunchy veggies. An easy and delicious Lunch Meal Prep Solution perfect for any protein lover, these fantastic little protein snack packs are perfect for school lunches, post-workout snacks, or picnics in the park.

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