7-Day Meal Prep For Weight Loss

FULL WEEK of healthy meal prep for weight loss, ready in just about one hour.  All 7 days, breakfast, lunch, dinner, and even snacks – great for weight loss or if you just want to have your healthy meals all prepped for you for the week.

Meal Prep For Weight Loss | FULL WEEK of healthy meal prep for weight loss, ready in just about one hour. All 7 days, breakfast, lunch, dinner, and even snacks – great for weight loss or if you just want to have your healthy meals all prepped for you for the week. | A Sweet Pea Chef

For so many years I’ve been listening to other people, my friends and even family how sticking to a healthy lifestyle is hard and just takes up so much time. Instead of just waving them off (and saying telling them they’re wrong to their faces ;)), I love showing people how it’s actually easier than they might think to eat real food, enjoy what they’re eating, and even be FULL, all while losing weight. . Yes, it’s possible to eat healthy and not hate your food!

Changing your eating habits can be intimidating, I know. It may even feel like you’re leaving everything you love behind. All the midnight snacks, takeouts, sweets…  But, although it may seem like that at first, soon enough you realize that eating healthy will not only make you feel and look good but can also taste darn good!  The key is finding a lifestyle you love (not one you dread) so that you stick to it.

Side view of all the meals that have been prepped for the meal plan for weight loss, including all the breakfasts, lunches, snacks, and dinners for seven days in meal prep containers.

Once you get a hang of it, making healthier and yet equally, if not even tastier, versions of your favorite dishes will bring you more joy than any unhealthy over-processed options out there. I’ve even made a healthier version of one of my all-time favorites – Mac and cheese, and it’s one of my favorite recipes ever.

With our busy schedules, it’s often hard, impossible even, to cook every single day and, to be honest, sometimes even when I do have the time, I’d rather be spending it doing something else. That’s why is so often rely on meal prep!

Not only is meal prep a great way to save time, as you cook only once or twice a week and have a nutritious meal ready in a matter of minutes every day, but by planning ahead you can keep track of your calorie intake more easily.  The idea is to plan to succeed, not wait to fail with eating healthy and, ultimately, with weight loss in general.

In order to help you jump on the meal prep train, I’m sharing with you some of my favorite tips that will help you get started and a full 7 days meal prep for weight loss.  This 7 day meal prep for weight loss includes 4 easy meal prep meals per day, including breakfast, lunch, dinner and a snack to munch on in between and totals to 1500 calories per day.

Ready, set, go!  You got this!

View of one of the breakfasts for the meal plan for weight loss, which is mango green smoothie, stacked in a mason jar.


Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time. You can meal prep one day ahead, or take one day to prepare lunch and/or dinner for an entire week. While most meal prep only one or two meals, you can easily meal prep breakfast, lunch and dinner, even snacks for the week ahead. It’s entirely up to you!

In this post today, I’ve shared a 7 day meal prep for weight loss that includes all your meals and snacks to make it as easy as possible to stay on track.

Meal prep chicken cauliflower fried rice for three of the days for the meal plan for weight loss. Overhead view of one of the dinners from the meal prep for weight loss, which is asparagus roasted with lemon roasted salmon, organized in meal prep containers.


First things first – planning. Before you start to prep your meals, you need a nice, solid plan. Coming up with a meal plan may sound overwhelming at first, but it’s not as bad as it may seem. Just take it one step at a time and start with one, simple meal you love and that you know is healthy, and then work your way up. Soon, you’ll be prepping all your meals! Watch out – it gets addicting!

How To Make a Meal Plan

  1. Write down all the meals you plan on having in the next few days, including breakfast, lunch, snacks, and dinner. Stick to proven recipes and meals you can easily make even in your sleep, to start. No need to try to learn how to cook something when you’re wanting to be as efficient and quick as possible.
  2. List out all the ingredients you’ll need to make them and how much of each you’ll need.
  3. Time to go grocery shopping!
  4. Set aside one or two days to get all your meal prep done – try to keep it to 1 hour or less for each cooking session so you don’t hate these days of actually cooking your meal prep recipes.

That’s it, you’re set.

Overview of one of the dinners for the meal prep for weight loss, which is healthy beef and broccoli, organized and divided into four meal prep containers, next to brown rice, ready to refrigerate in meal prep containers.


Meal prep is a simple and easy way to track your food intake. Whether you just want to stay away from over-processed foods and eat healthy to build muscle, lose weight, or simply feel better, meal prep is a great idea. Prepping all, or at least most your meals, ahead of time makes cooking and eating healthy, nutritious food easier and quicker than ordering take out or grabbing some fast food on the go.

Meal prep is one of the best ways to ensure you’re eating healthy all day long and prevent the vicious cycle of skipping meals during the day and binging on unhealthy foods once you’re finally home in the evening, one of the problems many people who are struggling with losing weight are facing with every day.  Plus, it’s so much easier to grab and eat food you’ve already prepared than to struggle with also cooking and/or prepping it when you’re hungry.


There’s no hard rule on how many times a day you should eat in order to lose weight. But, when it comes to weight loss, the first change you need to be making is your eating habits. They don’t say that abs are made in the kitchen for nothing!

If you want to lose weight and feel better, you need to eat nutritious food that will keep you full for longer. Protein and fiber take longer to digest and therefore keep you feeling full for longer than simple carbohydrates and sugars. Whether you eat three bigger meals or five or six smaller ones throughout the day is entirely up to you, as long as you keep in mind the number of calories you consume.  Typically, a woman should eat approximately 1400-1700 calories each day to lose weight, depending on their specific bodies and nutritional needs.

View of one of the lunches from the meal prep for weight loss, which is kale and quinoa salad, stacked in a mason jar.


I heart meal prep containers. <3

If you want my guide to the best meal prep containers you can find it here.

When meal prepping, you definitely want a meal prep container that will keep your food fresh. Whether you’re prepping meals for an entire week or just a few days ahead, the way you store your meals is just as important as cooking the food. You want to make sure you always store your food in airtight containers to prevent spoilage.

Food containers come in all shapes, sizes and equally important – materials. Depending on your lifestyle, you can pick the ones that fit into your lifestyle (and your bag!) best. If you’ll be taking a lot of your meals with you on the go, the slimmer and lighter the container is, the better. Also, make sure the container is suitable for keeping in the freezer and/or microwave use, depending on what you’ll be using it most – that’s why I love these glass meal prep containers. There are plenty of options and after you’ve done your planning, it will be much easier for you to determine what kind of container is the best option.

My Favorite Meal Prep Containers

Personally, I love these glass meal prep containers for all my meals that will be microwaved.  Then, I use these 1 quart mason jars for my salads and these 16-oz. mason jars for make-ahead smoothies and overnight oats prep.

View of the refrigerator once all meal prep for weight loss is done.


Once you’re done with your meal prep, make sure you let your meals cool down before transferring them to airtight containers and storing them in the fridge, but make sure you don’t keep your food in room temperature for more than two hours. If you are using meal prep containers and have stored your cooked meal prep well, it can last in the fridge for up to 7 days.  Some foods will keep longer than others, which is something to consider when prepping 7 days at a time.

To make sure your veggies stay fresh in the fridge up to twice as long, a great tip is to soak them in ice cold water for 15 minutes and them store them in the fridge with a wet cloth or a damp paper towel.

If you prep your meals twice a week, that will help keep your food as fresh as possible.

View of one of the snacks for the meal plan for weight loss, which is strawberries and almonds, stacked in a mason jar. View of one of the snacks for the meal plan for weight loss, which is hummus topped with carrot stick and cucumber sticks, stacked in a mason jar.


Freezer meals are a great option, especially when you have extra food you know you won’t get to in time before it spoils. Before you freeze any cooked food, make sure to let it cool down completely. You may need to transfer your meal to a larger bowl and place in the refrigerator to cool.

For easy thawing and storage, freeze your meal prep either in airtight freezer-safe containers or freezer bags. If using a freezer bag, make sure to squeeze out as much air as possible before placing your meal prep in the freezer.

When you’re ready to eat it, you can either let your meal prep thaw overnight in the fridge and then reheat in the microwave for around 2 minutes or reheat it in the microwave while frozen for 4-5 minutes. Easy peasy!

Overhead view of the prepped meals for the meal plan for weight loss, all ready to refrigerate in meal prep containers and mason jars.

More Healthy Meal Prep For Weight Loss

Alright, now that I have you hooked on healthy meal prep for weight loss and al its glory, check out these other great meal plans to help you to keep eating healthy!

I hope you like the recipes I’ve shared in this meal plan.  The meals are recipes I like to eat and meals I ate when I have tried to lose weight.

Remember that every person is different and requires slightly different calorie intakes to lose weight at a healthy rate.  If you’re combining this with a workout routine, you can increase the amount of calories easily by adding in another 200 calorie snack to find what best suits you and your needs.

The idea of this meal plan is for you to focus on enjoying your food and having meals prepped for you that you know are well-balanced so you don’t have to worry about counting calories. I find calorie counting to be tedious and I get overly obsessive so I like to choose meals that are naturally healthy and nutritious to add into my meal preps like the recipes I’ve chosen for you today.

You don’t have to think about the calories you’re going to eat, what you’re gonna eat, it’s just so much easier to plan and prep ahead.

7-Day Meal Prep For Weight Loss

4.75 from 28 votes
How Does Cortisol Affect Weight Loss
7 Day Meal Plan For Weight Loss
Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins
FULL WEEK of healthy meal prep for weight loss, ready in just about one hour.  All 7 days, breakfast, lunch, dinner, and even snacks - great for weight loss or if you just want to have your healthy meals all prepped for you for the week.
Categories: Healthy Eating, Mason Jar, meal planning, Meal Prep
Difficulty: Easy
Servings: 1 week meal plan
Calories: 1500 kcal
Author: Lacey Baier
Chocolate Peanut Butter Overnight Oats (Breakfast for 4 Days)
  • 2 bananas
  • 1/4 cup dark cocoa powder
  • 1/4 cup + 2 tbsp natural peanut butter
  • 1/4 cup pure maple syrup
  • 2 tsp vanilla extract
  • 2 cups unsweetened almond milk
  • 2 cups rolled oats, uncooked
Quinoa and Kale Salad (Lunch for 4 Days)
  • 1 cup quinoa, uncooked
  • 2 cups water
  • 1 cup lentils, uncooked
  • 3 cups low sodium chicken broth
  • 2 cups kale, packed
  • 1/2 cup cooked garbanzo beans, drained and rinsed
  • 1/2 cup cucumber, peeled and diced
  • 1/2 cup carrot, diced
  • 1/2 cup grape tomatoes, halved
  • 2 tbsp red onion, finely diced
  • 1/2 tbsp raw sunflower seeds
  • 1/2 tsp lemon zest
  • 2 tbsp freshly squeezed lemon juice
  • 2 tsp raw honey
  • 1/2 tsp dijon mustard
  • 1/4 tsp sea salt, plus 1/2 tsp for making quinoa
  • 1/8 tsp ground black pepper
  • 3 tbsp olive oil, plus 1 tbsp. to massage kale
Veggies + Hummus (Snack for 4 Days)
  • 4 carrots, cut into matchsticks
  • 1 large cucumber, cut into matchsticks
  • 1/2 cup hummus, divided (store-bought or homemade)
Beef With Broccoli and Brown Rice (Dinner for 4 Days)
  • 1 tbsp olive oil
  • 1 lb flank steak, thinly sliced across the grain
  • 3 cloves garlic, minced
  • 1 shallot, finely chopped
  • 4 green onions, thinly sliced
  • 4 cups broccoli florets about 2 small crowns
  • 2 tbsp arrowroot starch
  • 3/4 cup water
  • 1/3 cup low-sodium soy sauce
  • 2 tbsp coconut sugar
  • 1 tsp fresh ginger, minced
  • 1/8 tsp crushed red pepper flakes
  • 1 1/4 cups brown rice, uncooked
  • 3 cups low sodium chicken broth
  • 1/2 tsp sea salt
Mango Green Smoothie (Breakfast for 3 Days)
  • 3 cups mango chunks fresh or frozen
  • 1 1/2 bananas
  • 3 cups fresh baby spinach
  • 3 tbsp flaxseed meal
  • 3 cups unsweetened almond milk
  • 3 scoops vanilla protein powder, optional
Chicken Cauliflower Fried Rice (Lunch for 3 Days)
  • 1 tbsp sesame oil
  • 2 boneless, skinless chicken breasts
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 large head cauliflower
  • 2 carrots, finely diced
  • 1 cup frozen edamame
  • 2 cloves garlic, minced
  • 5 stalks green onion, sliced
  • 3 tbsp low sodium soy sauce
  • 1 tbsp peanut butter
  • 1 tsp chili paste
  • 2 eggs
  • 3 cups raw snap peas
Strawberries + Almonds (Snack for 3 Days)
  • 32 strawberries
  • 1 cup raw almonds
Lemon Roasted Salmon With Asparagus (Dinner for 3 Days)
  • 3 6-oz salmon fillets
  • 3 cloves garlic, minced
  • 1/2 tsp sea salt
  • 2 tbsp olive oil
  • 2 lemons, thinly sliced
  • 1 lemon, juiced (2 tbsp)
  • 2 tbsp parmesan, grated (omit if non-dairy)
  • 1/2 tsp sea salt
  • 2 lb fresh asparagus, trimmed
  • quinoa, optional, for additional calories
To Prep the Grains and Beans:
  1. In a deep pot, combine the brown rice, sea salt, and low sodium chicken broth. Heat this over high heat until it begins to boil, then reduce the heat to medium, cover, and cook for another 25-30 minutes, or until the water is all absorbed and the rice is tender.

  2. To cook the quinoa, combine uncooked quinoa with sea salt and water, in a deep pot, and then bring to boil. Then, reduce the heat to medium-high and simmer, covered, for about 20 minutes. Once all the liquid is absorbed, fluff with a fork and set aside to cool as well.

  3. Next, let’s get our lentils started. Add the dry lentils to a pot, followed by water. Be sure to use a large enough saucepan as the lentils will double or triple in size. Bring this to a boil over high heat, then cover, reduce heat to medium, and simmer until the lentils are tender. For whole lentils, it should take about 15-20 minutes. Then, drain the lentils and set aside for later.

For the Healthy Beef with Broccoli:
  1. To make the Beef with Broccoli, heat olive oil in a skillet over medium-high heat. Add thinly sliced flank steak and cook until it’s well-browned, about 6-8 minutes. Once it’s well-browned, remove from the pan and set aside.

  2. In the same pan, add minced garlic, chopped shallot, and green onions. Cook one minute, stirring frequently.

  3. Then, add the broccoli florets and cook for 5 minutes until the broccoli turns bright green and becomes mostly tender.  Since we’ll be storing this meal, we don’t want to cook the vegetables completely through or they’ll be super mushy when we reheat them later.

  4. To make the sauce, in a mixing bowl, combine low sodium soy sauce, coconut sugar, fresh minced ginger, and crushed red pepper flakes. Add arrowroot starch and water and stir until no longer lumpy.

  5. Add this sauce to the pan and cook until it starts to thicken, about 3-5 minutes. Return the beef and stir to combine, cooking an additional 2-3 minutes. Then, set this aside to slightly cool.
For the Chicken Cauliflower Fried Rice:
  1. To make the cauliflower fried rice, heat a large pan over medium-high heat and add some sesame oil.

  2. Season the boneless, skinless chicken breasts with sea salt and pepper, then place into the hot oil.
  3. Cook for 4-6 minutes per side, turning occasionally, or until the chicken is cooked through.
  4. Once it’s cooked through, remove from the pan, dice into bite-size pieces, and set aside.
  5. Add the diced carrots into the empty pan and cook until they’re mostly tender, followed by the low sodium soy sauce, peanut butter, and chili paste and stir to combine.
  6. Add the frozen edamame, minced garlic, and sliced green onions, and cook until heated through.
  7. To make the cauliflower rice, grate a head of cauliflower using a kitchen grater (or you can also use a food processor or buy pre-riced cauliflower).

  8. Once you’ve grated all the cauliflower, add to the pan.
  9. Add the rice and cook the cauliflower rice over med-high heat until tender.
  10. Return the diced chicken back to the pan, and stir to incorporate.
  11. Push the fried chicken cauliflower rice mixture to one side of the skillet and add a couple eggs into the empty side of the pan and then scramble. Once the eggs are mostly scrambled, break up with a spatula and combine with the rice mixture.  This is now done and can be removed from the heat and set aside.

For the Lemon Roasted Salmon with Asparagus:
  1. To make the roasted salmon recipe, line a rimmed baking sheet with foil.

  2. Arrange the pre-cut salmon portions in the center of the making sheet and then arrange the asparagus around the sides.
  3. Add thinly cut lemon slices around the edges of the salmon and over the asparagus.
  4. In a small mixing bowl, combine olive oil, lemon juice, sea salt, and pepper. Pour this mixture over the salmon and asparagus.

  5. Then sprinkle parmesan over salmon and asparagus.
  6. Place this in the oven and bake for 10 minutes, then turn the oven to broil and broil another 5-7 minutes. Then remove from the oven and set aside. This salmon is so easy and so flavorful.
For the Quinoa and Kale Salad:
  1. To make the dressing for the kale and quinoa salad, combine freshly squeezed lemon juice, lemon zest, raw honey, dijon mustard, sea salt, ground black pepper, and olive oil in a small mixing bowl, and whisk together until well combined.

  2. To prep the kale for the salad, we’re going to add it to a large bowl with a little olive oil and rub all over the kale, massaging it until the kale reduces in volume and becomes less stiff. (This makes a huge difference in the texture of the kale and makes it much easier to eat. I like to buy pre-cut kale when I meal prep because it’s just easier and takes one less step out of the process.)

  3. To assemble the salad, combine 3/4 cup of the cooked quinoa, 3/4 cup of the cooked lentils, the kale, garbanzo beans, diced cucumber, diced carrot, grape tomatoes, finely diced red onion, and raw sunflower seeds in a large mixing bowl. Toss to combine.

  4. Then, drizzle over a few tablespoons of the lemon vinaigrette, and toss once more. This is so dang good.

For the Chocolate Peanut Butter Overnight Oats:
  1. To make the chocolate peanut butter overnight oats, add the bananas, dark cocoa powder, peanut butter, vanilla extract, and unsweetened almond milk to a kitchen blender and blend until smooth.

  2. Add the rolled oats and stir to combine. Do not blend. (You could also do this in a separate bowl, but this makes less dirty dishes.)
  3. Divide this into four mason jars because we will be using it for breakfast four of the days. Then, close, and then place into the fridge overnight or for at least 4-6 hours. (You can heat them up each morning or just eat them cold right out of the mason jar. When the oats are ready, I like to top them with some dark chocolate chunks.)

For the Mango Green Smoothie:
  1. To prep our mango green smoothie, divide fresh or frozen mango chunks, banana, and baby spinach into either ziplock freezer bags or mason jars. When it’s time to blend this all together, you’ll add in flaxseed meal, protein powder, and unsweetened almond milk for a tasty smoothie.

For the Strawberries and Almonds:
  1. Our snacks for four of the days will be raw almond with fresh strawberries. This can be prepped in a mason jar or a reusable bag. (This snack is roughly 200 calories. If you don't like almonds, you can replace wit cashews or walnuts. Fruits can be switched out as well.)

For the Veggies and Hummus:
  1. Our other snack for the other three days is carrots and cucumber with hummus. You can make your own hummus or buy it from the store, depending on your preference. 
  2. To pack this snack, add the hummus to the bottom of a mason jar - we’re looking to do about 2 tbsp in the bottom. Then add carrot and cucumber sticks for dipping right into the hummus. This makes a tasty, crunchy snack that is savory.

  3. To store the salad, you can either use a meal prep container or mason jars

  4. To pack our beef with broccoli, add it to one side of the meal prep container and then add in the steamed brown rice on the side. Top with sliced green onions. This meal is roughly 500 calories and will make a tasty dinner for four of the nights.

  5. To pack up the chicken cauliflower fried rice, add it to one end of the meal prep container, and next to it add some fresh snap peas. I like to have a crisp veggie along with the fried rice for a little texture. This will serve as a lunch for three of the days and is roughy 400 calories.

  6. Now for our salmon meal, make a layer on the bottom of the container with the asparagus and then top it with one of the salmon fillets. If you wanted to add some quinoa to this meal, that would be a good option if you find you’re still somewhat hungry.

Recipe Notes

- Remember that every person is different and requires slightly different calorie intakes to lose weight at a healthy rate. If you’re combining this with a workout routine, you can increase the amount of calories easily by adding in another 200 calorie snack to find what best suits you and your needs.

- Nutrition facts are for 1 day of the meal plan, including breakfast, lunch, snack, and dinner

Nutrition Facts
7 Day Meal Plan For Weight Loss
Amount Per Serving (1 day)
Calories 1500 Calories from Fat 344
% Daily Value*
Fat 38.2g59%
Saturated Fat 8.5g43%
Sodium 491.2mg20%
Carbohydrates 323.3g108%
Fiber 45.9g184%
Sugar 61.2g68%
Protein 80.2g160%
* Percent Daily Values are based on a 2000 calorie diet.

This post contains affiliate links for products I use regularly and highly recommend.

Lacey Baier

Hey there! I’m Lacey Baier and I’d like to welcome you! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, as well as cleanish, my clean-eating supplement brand. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Austin, Texas with my husband and four kiddos. Let’s get started!

75 thoughts on “7-Day Meal Prep For Weight Loss

  1. Amazing recipes!! I definitely need to try them out asap 🙂 I’ve been loving to prepare what I eat in the week and staying on track of my calorie intake since I’m currently trying to lose a little weight, so I am loving healthy recipes. I recently downloaded the App Yazio, and this is how I usually get my ideas for meals. They are also good for meal prep to be honest, I usually just cook more and have servings for 2-3 more days.

  2. 5 stars
    LOVE this! I teach my clients that meal prep is a little daunting at first but after time it truly becomes enjoyable and even a highlight of the week because it allows you to explore different foods and enhance your relationship with whole foods. GREAT article…I will share this one! 😉

  3. Such a nice blog, thanks to the author for sharing with us such Useful information.

  4. Wow! Rough crowd in this comments section. But this plan looks FAB! I’ll try it this week. Thank you so much.

  5. Awesome plan, thanks for the share, The hardest part of these plans is just sticking to it lol.

  6. Glad I found your website!! I hope to try your meal prep – it sounds and looks so good!!

  7. 5 stars
    I LOVE these receipes! It was exactly what I was looking for, to have meals on hand ready to eat to avoid just grabbing things unhealthy when I am hungry.

    I do have a question about the amounts of quinoa and lentils that are made for the kale salad if you could email me back! Thanks!

  8. Maintaining a well-planned diet for weight loss is better than trying a bad method of losing weight by getting yourself hungry. I really like your article as you have mentioned great meal preparation to lose weight! Thank you for sharing such a helpful post.

  9. 5 stars
    I was fortunate enough to come across your website and can’t thank you enough Lacey for providing this in depth level of help/resources, much of it at no cost! Even what is not free is very reasonably priced. Speaks a lot to your genuine desire to educate/help others. I downloaded the 5 day anti-inflammatory meal prep and love the recipes – on Day 2 with my husband as I write this. Planning on 7 day weight loss next, and then likely the 30 day. While I need to carve out the time for the meal prep, at least the plan and shopping list is handled (huge time saver). Was ready to throw a party when I was done prepping and knew for 5 days I didn’t have to worry about cooking or falling off the wagon when stressed and no time to cook. Well done Lacey! Hope your generosity returns to you 10 fold:)

  10. 5 stars
    I found you today on Google because after seeing my doctor yesterday, I need help. He mentioned a low inflammatory diet. That’s how I found you on my search. This meal plan looks great although I do worry about me still being hungry. Guess I have to retrain my mind and belly. I have only one problem with this meal plan. I don’t eat beef or chicken. Any suggestions on what I can possibly substitute? Thanks!

  11. Maintaining a well-planned diet is a much healthier option then drastically trying to lose weight by starving oneself. This article is great with all the super helpful 7-day meal prep for weight loss. Thanks for the read.

  12. Exercises that support endurance, muscle endurance and strength are also comprised from the rowing machine. It focuses on building strength, maintaining position and core energy. These exercises may play an significant part in training and rehab.

  13. 5 stars
    I have some questions. Once some of these meals are done can they be frozen? Specifically the meals I’ll be eating at the end of the week. Freezing the fresh mango pieces, spinach and banana. What would you recommend not freezing? I just want to make sure everything lasts. Also, do you have other one week weight loss meal plans? Or do you have the recipes that can be switched out in the meal plan? I have most of the ingredients to make this weeks plan. I have to go get the rest today. I am excited to have these meals. I have 30-35lbs to lose! Thanks so much!

    1. I think it’s best to freeze the smoothies once they’re blended so that would be a great idea. The rest of the foods will last for the week 🙂

  14. I absolutely love this meal plan. I found the combination of watching your meal prep videos, reading the ingredient lists and following the instructions made for clear and complete information. The two most significant impacts for me, in addition to weight loss, have been 1.) how good i felt after eating (no bloating), and 2.) how much more energy I had. I believe all those chemicals, excess sugars and high sodium levels in store-bought prepared meals and restaurant meals really do contribute to poor health if they form a regular part of our diet. The other discovery for me, was how worth it it is to spend the time to batch prep in advance so that that during a busy work week i don’t even have to think about cooking dinner or what to buy / eat, instead delicious, healthy meals await that require only seconds re-heat time or quick whirl in the blender. Really, the discovery of your website/videos are a game-changer for me and I am ever so grateful. Thank you for doing what you do!

    1. Kate, you just totally made my day! I’m SO happy you enjoyed the meal plan and that it was what you were looking for! It’s amazing how much those chemicals and sugars have an effect on our body and health. I agree – meal prep has been a huge game changer for me and my fam, too!

      1. Hi Lacey, I have enjoyed your videos and your meal plans and hearing your journey! I have wanted to master and get it conquered my desire to meal prep and have healthy meals ready. Your plan seems doable. My question is do you have shopping list available for let’s say the 7 day weight loss? How do I tweak this if I am doing this for my family too which is my husband and 16 year old son. I don’t want to cook something different for them. Do I just times everything by 3? That may sound like a stupid question lol but as simple as this seems it can be overwhelming. Any advice you can give would be greatly appreciated! Thanks so much! Also, I could not find where to ask questions except here. Please tell me if this is the right place.

  15. Can I substitute quick oats for rolled oats? And only add them when I need them?

    1. Quick cooking oats are much more processed and don’t contain the same amount of nutrients, which is why I don’t use them. Is there a reason why you’re not wanting to use rolled oats? Maybe I can help with that! 🙂

      1. No just dint have any but I held out and went to the store, making this recipe tonight with rolled oats.

    1. Quick question about the quinoa salad! When I made it as described above it filled 2 of the 1L mason jars halfway but it states it should be enough for 4 lunches. Are you only supposed to eat half the jar? It seems like so little (but maybe I’m just used to over eating haha).

  16. 5 stars
    This is amazing! To others comments I don’t think it should be expected to have e free resource like this professionally edited. I have never seen something like this before. What an amazing gift to someone like me who is trying to navigate a healthier lifestyle after completing a whole30 and learning I have a lot of food intolerances. My new favorite blog site!

  17. 5 stars
    Thank you very much for sharing this. Really really thankful that you wwant to share it to us. Really help me to do the weight loss.

  18. Thank you for sharing recipes of 7 day meal for weight loss. Amazing article have much information to read and follow for healthy life style. Keep up the good work and keep on writing such great article.

  19. Thank you so much for all the recipes! How long does the food last in the fridge if I cook (Lunch and Dinner) in the beginning of the week?

  20. I’m a little peeved because you want me to cook and entire cup of quinoa and lentils, only to use 3/4 of a cup?!?! I wish I had read this better because I doubled the recipe because I was making it for two people. Now I have a gross amount of left over random crap that I’m going to have to throw away!

    1. You probably need to learn about portions lady! If you’re not creative enough to do that and you waste food, that’s on you!

    2. It would have been a good idea to freeze any of the extra. Pull it out of the freezer when you need a quick base to a meal. It could have been used cold (not frozen) and topped with leafy greens and left over rotisserie chicken. Or heated up and topped with sautéed vegies.

  21. 5 stars
    I was spending nearly $1500 for the food. I love eating out and I found myself I was spending way too much money for something I could easily do, but given how lazy I am, I procrastinated until this moment. Thank you for writing such a detailed instruction and creating a wonderful guide. I plan to use these recipes to keep my eating costs low as well as having a healthy mind/Body 🙂

  22. 4 stars
    Hey. Thanks so much for your help. I am having a little bit of a hard time and I was hoping you could help me out. The ingredient list for the kale salad says 3 cups chicken broth but the directions to make the lentils or the salad do not require chicken broth. There are a few other inconsistencies like this throughout. Was hoping I could get a little clarity

  23. 5 stars
    Hi Lacey, I am a recent subscriber to your YouTube channel. I love how you talk about clean and healthy food in an inspirational way. I have followed many of your recipes already, including the meal prep for weight loss. Having lost 42lb following the Slimming World plan here in the UK, I am always looking for new, healthy meal ideas. Yours fit the bill perfectly. It would be great to see another meal prep for weight loss video.

    Regards from the UK

  24. 3 stars
    Meals are tasty, but I have to take off two stars from the rating, since the ‘recipe’ part of this article might well be the worst written and most hard to follow recipe I have ever seen, it does not even match the ingredients, and there is no logic to follow in the steps.

    Tahnkfully if you cook regularly it is easy enough to just make the dishes from the description, but at first I had tried to follow the directions, thinking it was an already established process, but quickly realized it was nonsense and just cooked the ingredients for the dishes without following the steps.

  25. 5 stars
    Yummy meals; easy to prep; & loved the fact that it was at my fingertips when I got home from work. I haven’t craved junk food at all. Highly recommend trying this!

  26. you clearly spend a great deal of time (and effort) on the layout and presentation of your content/web site/recipes. the ones we’ve used are quite good. If I might make a suggestion – please have your content proofed/edited by some one who is more familiar with how to present recipes to the general “cooking-public”. For myself it’s fine – give me a list of ingredients and an idea of what the finished product should look/taste like and I’m good. My wife needs to follow recipes line by line, step by step – or she gets flustered. Unfortunately this is not easily done with the recipes you’ve presented. Also, some of the comments are poorly worded (for example ” because it’s just easier and takes one less step out of the process” – probably should read ” because it’s just easier and takes one step out of the process”) – a good editor would catch things like that – and a cook who has experience with communicating recipes to untrained chefs/cooks would be able to make some simple changes to your content that would turn it into some that is truly representative of the hard work, quality and commitment you have put into this project. all the best, Bill.

  27. 5 stars
    I love to eat healthy since I was 10. But I now I have to eat more healthier because of health issues. So this 7 days meal prep helps. I have been eating fruits and vegetables and salad since I was 10.

  28. So I guess the person who made this article isn’t gna respond to anybody’s comments to clarify some things. So it’s poorly written and confusing in some areas. I will still try but will have to improvise some things.

  29. I’m wondering about the chicken broth for the beef and broccoli? It’s in the inbgredients list but not used in the directions.

  30. This is a phenomenal meal plan, and I’d like to try it, but I’m trying to stay at or under 1200 calories per day. Would it be possible to post the calories per recipe so I can better gauge my intake? Thank you for this, Lacie.

  31. 3 stars
    My TDEE is 1,400 calories a day. If I followed this meal plan then I’d gain weight since the range is a better fit for men and not women. If anyone wants to lose weight, then they’re better off determining their TDEE and staying below that. Also, keep in mind that an estimated 3,500 calories is equivalent to one pound.

  32. I also wonder about the chicken broth for the kale salad…is it for the quinoa and lentils?

  33. What may I use as a peanut butter substitute in the meals. My husband is allergic but I love it so I am making one with and one without and labeling of course

  34. 3 stars
    Was a bit disappointed in this list. When calculated out most of the meals come out to like 460 calories a meal. So with 2 snacks a day it comes out to around 1700 calories a day. A bit misleading. Maybe a better plan for men with can take a higher calorie count.

  35. Is there actually rice in the chicken cauliflower fried rice? Step #9 says to add rice and cook the cauliflower rice, but the ingredient list for this recipe does not include rice.

  36. 5 stars
    Where did the maple syrup go in the directions for the chocolate peanut butter overnight oats? I assumed in the first step blending?

  37. I just started your meal prep because my son was so adamant about it. He said you buy ingredients I will cook. Lo and behold we did and I’m happy to say that in the second day I’m not bloated like I normally was.. I feel great.. This diet is healthy and I’m not deprived. Thank you for putting it out there.

  38. What is the 3 cups of chicken broth for in the Quinoa and Kale salad? The instructions say to cook the quinoa and lentils with just water.

  39. 5 stars
    very full and comprehensive/detailed article packed with pictures. Thanks very much. I like the money saved by meal prep in addition to the health benefits. Thanks again!

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