A whole week of healthy weight-loss meals can be prepared in about an hour. Breakfast, lunch, dinner, and even snacks every 7 days are perfect for weight loss or if you just want to eat healthy all week.
Over the years I have heard from other people, my friends and even relatives that living a healthy lifestyle is difficult and time-consuming. Instead of just giving it away (and telling them they were wrong ;)), I want to show people that it's much easier to eat real food, enjoy what you eat and even feel full while you lose weight. Yes, it is possible to eat healthy and not hate your food!
I know changing your eating habits can be intimidating. It can feel like giving up everything you love. All those midnight snacks, take-out food, and sweets… but while you may feel that way at first, you'll soon realize that eating healthy doesn't just make you feel better, it also makes you taste good! The important thing is to find a lifestyle you enjoy (not one that's horrible), and then you can stick to it.
Once you've mastered this technique, you'll enjoy cooking your favorite dishes with healthy foods that are just as delicious, if not tastier, than unhealthy, overly processed options. I even made a healthy version of one of my favorite foods, macaroni, and cheese, which is one of my all-time favorite recipes.
Our busy schedules often make it difficult or even impossible to cook every day, and to be honest, even if I had the time, I'd rather spend it on something else. This is why people depend so much on cooking!
Meal preparation is not only a terrific way to save time by cooking only once or twice a week and having a nutritious meal ready in minutes every day, but it is also a great way to save money.
planning ahead makes it easy to track your calorie intake. to hold. It's all about planning for success, not waiting until you can't eat healthy to finally lose weight.
To help you get started with meal prep, I'm sharing some of my favorite tips to get you started and a complete 7-day weight loss meal plan. This 7-day weight loss plan includes 4 simple meals a day, including breakfast, lunch, dinner, and a snack for you, and contains a total of 1,500 calories per day
What does meal prep mean?
Meal preparation is the process of planning and preparing meals. You can prepare daily meals in advance or reserve a day to prepare lunch and/or dinner for the whole week. While most people only prepare one or two meals each day, you may easily prepare breakfast, lunch, supper, and even snacks for the upcoming week.
It's totally up to you!
In today's post, I will be offering a 7-day weight loss meal plan that includes all meals and snacks to make sticking to the program as easy as possible.
How do you make a meal plan?
Soon you will be cooking all your own meals! But be warned: it's addictive!
How to make a meal plan
Write down all the meals you plan to eat for the next few days, including breakfast, lunch, snacks, and dinner. For starters, stick to the time-tested recipes and meals that you can easily prepare while you sleep. You don't have to try to learn how to cook if you want to be as efficient and fast as possible.
Make a list of all the ingredients you need to make the meals, and state the quantities of each.
It's time to do your shopping!
Set aside a day or two to cook everything - try to take no more than an hour per preparation so you don't hate days when you only cook from recipes.
That's all, you're all set.
Is it possible to lose weight by cooking?
Cooking is an easy way to watch what you eat. If you want to avoid overly processed foods and eat healthy to build muscle, lose weight or feel better, cooking is a good idea. Preparing all or most of your meals in advance makes it easier and faster to prepare and eat healthy, nutritious meals than ordering takeout or grabbing fast food on the go.
Cooking is one of the best ways to prepare healthy meals throughout the day and avoid the vicious cycle of skipping meals during the day and eating junk food at night when you get home, one of the problems many people face . This is one of the problems that many weight loss enthusiasts struggle with on a daily basis. It is also much easier to eat food that has already been cooked than to worry about cooking and/or preparation when you are hungry.
How many times a day should I eat to lose weight?
There is no hard and fast rule about how many times a day you should eat to lose weight. But when it comes to losing weight, the first thing to do is change your eating habits. It is not for nothing that abs are made in the kitchen!
If you want to lose weight and feel better, you need to eat foods rich in nutrients that help you feel fuller for longer. Protein and fiber take longer to digest and therefore keep you satiated longer than simple carbohydrates and sugar. Whether you eat three large meals or five or six small meals throughout the day is up to you as long as you keep track of your calorie intake. Typically, a woman should consume between 1,400 and 1,700 calories per day to lose weight, depending on her body and nutritional needs.
Is it possible to lose weight by cooking?
Cooking is an easy way to watch your food intake. If you want to avoid overly processed foods and eat healthy foods to build muscle, lose weight or feel better, cooking is a good idea. If you prepare all or most meals in advance, it will be easier and faster to prepare and eat healthy, nutritious meals than ordering takeout or eating fast food on the go.
Cooking is one of the best ways to ensure healthy meals throughout the day and avoid the vicious cycle of skipping meals during the day and eating junk food in the evening when you get home, which is one of the problems many people face. This is one of the problems that many weight loss enthusiasts struggle with on a daily basis. Also, it is much easier to eat food that is already cooked than to agonize with cooking and/or preparation when you are hungry.
How many times a day do I need to eat to lose weight?
There is no hard and fast rule about how many times a day you need to eat to lose weight. But when it comes to losing weight, the first thing you need to do is change your eating habits. It's not said for nothing that abs are made in the kitchen!
If you want to lose weight and feel better, you need to eat foods rich in nutrients that help you stay full longer. Protein and fiber take longer to digest and therefore keep you satiated longer than simple carbohydrates and sugar. Whether you eat three large meals or five or six small ones throughout the day is up to you, as long as you keep track of your caloric intake. Typically, a woman should consume between 1,400 and 1,700 calories per day to lose weight, depending on her body and nutritional needs.
If you need my guide to the best prepared foods, you can find it here.
When cooking a meal, you definitely need a food prep container that will keep your food fresh. Whether you cook all week or just a few days, how you store your food is just as important as what you cook. You should ensure that your food is always stored in airtight containers so that it does not spoil.
Food containers come in different shapes and sizes, and no less important is the material from which they are made. Depending on your lifestyle, you can choose what works best for your lifestyle (and your wallet!). If you often take food with you on a trip, it is better if the container is thinner and lighter. Also, make sure the container is freezer- and/or microwave-safe, depending on what you'll be using it most often—that's why I love these glass cookware. There are many options and once you plan it out, it becomes easier to decide which type of container is best.
My favorite food containers
Personally, I love these glass containers for all of my microwavable meals. Then I use 1 ounce jars for salads and these 16 ounce jars for smoothies and oatmeal.
How long can you keep cooked meals in the refrigerator?
After cooking, let them cool and place them in airtight containers in the refrigerator, but don't keep them at room temperature for more than 2 hours. If you use cookware and store cooked foods properly, they can be stored in the refrigerator for up to 7 days. Some foods have a longer shelf life than others, which you need to keep in mind when cooking for 7 days.
To keep veggies fresh twice in the fridge, soak them in ice water for 15 minutes, cover them with a damp cloth or paper towel, and store them in the fridge.
Cooking twice a week helps keep food fresh.
Can I freeze ready-to-eat foods?
Frozen food is a good option, especially if you have extra food that you don't have time to get before it goes bad. Before you freeze cooked food, let it cool completely. You may have to transfer the dish to a large bowl and put it in the refrigerator to cool.
To make defrosting and storage easier, freeze meals in airtight freezer containers or freezer bags. If you use a freezer bag, make sure to remove as much air as possible from the bag before placing the food in the freezer.
When you're ready to eat a dish, you can defrost it overnight in the refrigerator and then reheat it in the microwave for about 2 minutes, or reheat a frozen dish in the microwave for 4-5 minutes - convenient!
Cook more healthy foods for weight loss
Now that I've told you about healthy eating for weight loss in all its glory, check out our other great meal plans to help you stick to healthy eating!
- Here's how to make a meal - Korean Beef Stew (6 courses / under $4).
- $75 for Whole Foods meal plan.
- How to make a dish - Chicken (7 dishes / under $5)
- How to Make a Dish - Salmon.
- Healthy egg muffins (great for meal prep!).
I hope you enjoy the recipes I've included in this meal plan. These are recipes that I love to eat and dishes that I ate when I was trying to lose weight.
Remember that everyone is different and everyone has different calorie needs for healthy weight loss. If you combine this with an exercise program, you can easily increase your calorie intake by adding another 200 calories for snacks to figure out what works best for you and your needs.
The idea behind this meal plan is to focus on enjoying food and cooking meals that you know are balanced, so you don't have to worry about counting calories. I find calorie counting boring and I get too hung up on it. So I prefer to choose natural healthy and nutritious foods to add to my prepared meals, like the recipes I've chosen for you today.
You don't have to worry about the calories in what you eat, and it's much easier to plan and cook ahead.
7 days of meal prepare for weight loss
Chocolate Peanut Butter Overnight Oatmeal (4-day breakfast)
- 2 bananas
- 1/4 cup of dark cocoa powder
- 1/4 cup + 2 tablespoons natural peanut butter
- 1/4 cup of pure maple syrup
- 2 teaspoons of vanilla
- 2 cups of unsweetened almond milk
- 2 cups of uncooked oats
Quinoa and Kale Salad (4-day lunch)
- 1 cup of uncooked quinoa
- 2 cups of water
- 1 cup uncooked lentils
- 3 cups low-sodium chicken broth
- 2 cups packed cabbage
- 1/2 cup cooked chickpeas, drained and rinsed
- 1/2 cup peeled and sliced cucumber
- 1/2 cup carrots, diced
- 1/2 cup grape tomatoes, halved
- 2 tablespoons finely chopped red onion
- 1/2 tablespoon of raw sunflower seeds
- 1/2 teaspoon of lemon peel
- 2 tablespoons of fresh lemon juice
- 2 tablespoons of raw honey
- 1/2 teaspoon Dijon mustard
- 1/4 teaspoon sea salt, plus 1/2 teaspoon for making quinoa
- 1/8 teaspoon ground black pepper
- 3 tablespoons of olive oil, plus 1 tbsp. to massage the turnip
Vegetables + chickpeas (snack for 4 days)
- 4 carrots, cut into matchsticks
- 1 large cucumber, cut into matchsticks
- 1/2 cup split chickpeas (store-bought or homemade)
- 1 tablespoon of olive oil
- 1 pound sirloin steak, thinly sliced across the grain
- 3 garlic cloves, finely chopped
- 1 shallot, finely chopped
- 4 green onions, finely chopped
- 4 cups broccoli florets, about 2 small crowns
- 2 tablespoons arrowroot starch
- 3/4 cup of water
- 1/3 cup low-sodium soy sauce
- 2 tablespoons of coconut sugar
- 1 teaspoon of chopped fresh ginger
- 1/8 teaspoon ground red pepper
- 1 1/4 cups uncooked brown rice
- 3 cups low-sodium chicken broth
- 1/2 teaspoon sea salt
Green mango juice (breakfast for 3 days)
- 3 cups fresh or frozen mango pieces
- 1 1/2 bananas
- 3 cups of fresh spinach
- 3 tablespoons of flaxseed
- 3 cups of unsweetened almond milk
- 3 scoops of vanilla protein powder, optional
Chicken Cauliflower Fried Rice (Lunch for 3 days)
- 1 tablespoon of sesame oil
- 2 boneless, skinless chicken breasts
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 large head of cauliflower
- 2 carrots, finely chopped
- 1 cup frozen edamame
- 2 cloves of finely minced garlic
- 5 green onions, sliced
- 3 tablespoons of low-sodium soy sauce
- 1 tablespoon of peanut butter
- 1 teaspoon hot pepper paste
- 2 eggs
- 3 cups of raw peas
strawberry + almond (snack for 3 days)
- 32 strawberries
- 1 cup of raw almonds
Grilled Lemon Salmon with Asparagus (Dinner 3 days)
- 3 6-ounce salmon fillets
- 3 garlic cloves, finely chopped
- 1/2 teaspoon sea salt
- 2 tablespoons of olive oil
- 2 finely chopped lemons
- 1 squeezed lemon (2 tablespoons)
- 2 tablespoons of grated Parmesan cheese
- 1/2 teaspoon sea salt
- 2 pounds of chopped fresh asparagus
- Quinoa is optional for extra calories
To Prep the Grains and Beans:
- Combine the brown rice, sea salt, and low-sodium chicken stock in a deep saucepan. Heat this mixture over high heat until it starts to boil, then reduce the heat to medium, cover and cook for another 25-30 minutes, or until all the water has been absorbed and the rice is tender.
- To cook quinoa, combine uncooked quinoa, sea salt and water in a deep saucepan and bring to a boil. Then reduce the heat to medium and simmer covered for 20 minutes. Once all the liquid has been absorbed, prick with a fork and set aside to cool.
- Next, let's start with our lentils. Add the dry lentils to the pot, then the water. Make sure to use a large enough pan as the lentils will double or triple in size. Bring to a boil over high heat, cover, reduce heat to low and simmer until lentils are tender. For whole lentils it will take about 15-20 minutes. Then drain the lentils and set aside for later use.
Healthy beef with broccoli:
For the Healthy Beef with Broccoli:
- To prepare the beef with broccoli, heat the olive oil in a skillet over medium heat. Add the thinly sliced sirloin steak and cook until well browned, about 6-8 minutes. When it is nicely browned, remove it from the pan and set it aside.
- In the same skillet, add chopped garlic, chopped shallots, and green onions. cook 1 minute, stirring frequently.
- Then add the broccoli florets and cook for 5 minutes, until the broccoli has turned bright green and is almost tender. Since we're going to be storing this meal, we don't want the veggies to be fully cooked or they'll get too mushy when we reheat them later.
- To prepare the sauce, in a mixing bowl combine low-sodium soy sauce, coconut sugar, chopped fresh ginger, and crushed red pepper flakes. Add the arrowroot starch and water and stir until no longer lumpy.
- Add this sauce to the skillet and cook until it begins to thicken, about 3-5 minutes. Return the beef, stir until combined, and cook for another 2-3 minutes. Then set it aside to cool down a bit.
To prepare the chicken and cauliflower fried rice:
- To make Cauliflower Fried Rice, heat a large skillet over medium heat and add a little sesame oil.
- Season the boneless, skinless chicken breasts with sea salt and pepper and toss with the hot oil.
- Cook for 4-6 minutes per side, turning occasionally, or until chicken is cooked through.
- Once fully cooked, remove from skillet, cut into bite-sized pieces and set aside.
- Add the carrot cubes to the empty skillet and cook until almost tender, followed by the low-sodium soy sauce, peanut butter, and chili paste, stirring to combine.
- Add the frozen edamame, chopped garlic and green onion and cook until heated through.
- To make cauliflower rice, grate the cauliflower with a kitchen grater (or you can also use a food processor or buy chopped cauliflower).
- Once you've grated all of the cauliflower, add it to the skillet.
- Add the rice and cook the cauliflower rice over medium heat.
- Return the shredded chicken to the pan and stir to combine.
- Place the cauliflower rice mixture with the fried chicken on one side of the pan, add 2 eggs to the empty side of the pan and whisk. When the eggs are mostly stirred in, break them up with a spoon and mix them into the rice mixture. This is now ready and can be removed from the heat and set aside.
To Make Lemon Roasted Salmon With Asparagus:
- To prepare this broiled salmon recipe, line a baking sheet lined with foil.
- Arrange the pre-cut salmon portions in the center of the baking tray and divide the asparagus along the sides.
- Add the chopped lemon wedges around the edges of the salmon and over the asparagus.
- In a small mixing bowl, combine the olive oil, lemon juice, sea salt, and pepper. Pour this mixture over the salmon and asparagus.
- Then sprinkle Parmesan cheese over the salmon and asparagus.
- Place in the oven and bake for 10 minutes, then turn the oven to roast for another 5-7 minutes. Then we take it out of the oven and leave it aside. This salmon is very easy and very tasty.
How to make the quinoa coleslaw:
- To prepare the dressing for the quinoa and kale salad, combine fresh lime juice, lemon zest, raw honey, Dijon mustard, sea salt, ground black pepper, and olive oil in a small mixing bowl and whisk until well blended.
- To prepare the kale for the salad, we add it to a large bowl with a little olive oil and rub it over the kale, massaging it so that the cabbage is smaller and less stiff. (This makes a huge difference in the texture of the kale and makes it so much easier to eat. I like to buy pre-chopped kale when I'm preparing a meal because it's just easier and less effort.)
- To assemble the salad, combine 3/4 cup cooked quinoa, 3/4 cup cooked lentils, kale, chickpeas, diced cucumbers, diced carrots, grape tomatoes, chopped red onion, and raw sunflower seeds in a large mixing bowl. toss to combine.
- Then put a few tablespoons of citric acid sauce and stir again. That's pretty good.
How to make the Chocolate Peanut Butter Overnight Oats:
- To make our chocolate peanut butter overnight, add bananas, dark cocoa powder, peanut butter, vanilla extract and unsweetened almond milk to a kitchen blender and blend until smooth.
- Add the rolled oats and stir to combine. Do not mix. (You can also do this in a separate bowl, but this will make the dishes less dirty.)
- Divide this over four mason jars, because in four days we will use it for breakfast. Then seal it and refrigerate overnight or at least 4-6 hours. (You can reheat them each morning or eat them cold straight from the mason jar. When the oats are ready, I like to sprinkle them with some dark chocolate chips.)
To prepare green mango juice:
- To prepare our Green Mango Smoothie, portion fresh or frozen mango chunks, bananas, and baby spinach into zipt-op freezer bags or Mason jars. When it's time to mix it all together, add flaxseed meal, protein powder and unsweetened almond milk for a delicious smoothie.
To prepare strawberries and almonds:
- Our snacks for four days are raw almonds with fresh strawberries. This can be prepared in a mason jar or reusable bag. (This snack has about 200 calories. If you don't like almonds, you can substitute cashews or walnuts, and fruit can also be substituted.)
- Another snack for the remaining three days is carrots and cucumbers with hummus. You can make your own hummus or buy it from the store, depending on your preference.
- To round out this snack, add the chickpeas to the bottom of the mason jar - we want to work about 2 tablespoons into the bottom. Then add carrot and cucumber sticks for dipping in the hummus. This makes for a delicious, crunchy snack.
- ore the salad, you can use a meal prep container or mason jars.
- To top the beef with broccoli, add it to one side of the meal prep bowl and add the steamed brown rice to the side. Top with green onion slices. This meal contains about 500 calories and is a delicious dinner for four evenings.
- For a chicken and cauliflower fried rice filling, add it to one end of a meal prep bowl and add some fresh peas on the side. I like to top my crunchy veggies with fried rice for a bit of texture. This would be your lunch for three days and is about 400 calories.
- Now for our salmon meal, make a layer on the bottom of the container with the asparagus and top it with one of the salmon fillets. If you want to add some quinoa to this meal, it would be a good option if you find yourself still feeling a little hungry.
Remember that everyone is different and needs a slightly different calorie intake to lose weight at a healthy rate. If you incorporate this into your exercise routine, you can easily increase your calorie intake by adding another 200 calories to get what works best for you and your needs.
- Nutrition facts for the first day of the meal plan, including breakfast, lunch, snack and dinner.