Healthy Meal Prep Ideas for Weight Loss (All Less Than $3 per Serving!)

Struggling to meet your weight loss goals affordably? Look no further. As a certified nutritionist, I aim to help people make healthy, pocket-friendly choices. These healthy meal prep ideas for weight loss are under $3 per serving and have helped many people achieve their weight loss objectives.

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Healthy Meal Prep Ideas for Weight Loss

Here is my mega list of the best meal prep ideas to lose weight the internet has to offer! This list of 50+ healthy meal prep ideas and healthy recipes were written by my favorite food bloggers out there.

Healthy Meal Prep Ideas for Weight Loss on a Budget

Starting off, I’ve got 16 healthy meal prep recipes for your meal prep containers! These cheap meal prep recipes for weight loss are perfect to kickstart your next diet. If this isn’t enough for you to pick from, check out my full list of 50+ chicken meal prep recipes.

1. Crockpot Glazed Chicken Teriyaki

This healthy meal prep idea is easy to prepare, taking just 5 minutes of preparation time. It’s a healthy twist on teriyaki sauce that uses no refined sugars. It’s also high in protein with each chicken thigh containing 29 grams of protein.

If you are following a certain diet such as dairy free or gluten free, this recipe is perfect for you. This is one of my favorite cheap crockpot recipe from all the meals that are similar because it’s so high in protein.

2. The World’s Easiest White Chicken Quinoa Chili

With a name like that, you just know this recipe is going to be a winner. As mentioned in the article, chili is simple, but also customizable. 

Another protein-packed recipe, this one includes chicken breast, quinoa, and beans. If you leave out the chicken and use water instead of chicken broth, this one can easily be made vegan, too. This is one of my favorite meal prep ideas for picky eaters because it’s so absolutely delicious.

3. Chicken and Kale Caesar Wraps

It’s not easy being green – or is it? Packed with greens (kale), this a great healthy meal prep idea for weight loss.

It’s also great for both lunch or dinner, and the Caesar dressing has a vegetarian option. Of course, it still includes chicken, so you’ll have to leave that out if you want them to be totally vegetarian.

4. Chinese Lemon Chicken Meal Prep Bowls

Something about the combination of lemon juice and chicken breasts is just irresistible. The bitterness of the lemon always makes chicken even more delicious.

This recipe is very easy to prepare and is great all year round! It’s also super portable and Chinese always reheats very well.

5. Keto Chicken Enchilada Bowl

As the name implies, this is a healthy meal prep idea for all you keto diet people. Enchiladas are pretty much always a good idea, and this low carb recipe comes complete with jalapenos. Great for a kick – if you like spiciness, of course! 

This is one of my favorite Mexican meal preps because you get the flavor of enchiladas without all the carbs.

6. Healthy Greek Chicken Meal Prep Bowls

Mmm…Greek cooking is always so tasty. You can seldom go wrong when you’re working with such delicious ingredients. Chicken, Tzatziki, and veggies – a great, satisfying combination.

If you like Greek food (who doesn’t?), you can’t miss this healthy meal prep recipe! This is one of my favorite macro friendly meals because of how easy it is to adjust based on what carbs, protein, healthy fats you need.

7. Sweet Potatoes Chicken Poppers (Paleo, AIP & Whole 30)

Does this recipe not sound amazing? Not only is it healthy and Paleo, but you also get some good southern cooking out of the deal.

As the article mentions, these are the adult version of chicken nuggets. Hey, I may have loved them when I was a kid, but the adult version is probably a better choice now.

8. Buffalo Chicken Ranch Whole30 Meal Prep

This healthy meal prep recipe is both Paleo and keto. And it doesn’t it look too shabby, either. Cauliflower rice is actually a new one for me, but if you like cauliflower (I do), it’s sure to be good.

With lots of healthy fats and a low carb profile, this one looks like a winner! I’ve got some more whole30 meal prep ideas if you need them!

9. Hawaiian Chicken Meal Prep Bowls

This recipe has a great combination: tangy barbecue, sweetness from some pineapple, plus a little kick from bell peppers.

A perfect summertime and healthy meal prep dish (or all year round in Hawaii!), this one is easy to prepare. It’s ready in under 30 minutes!

10. Fajita Meal Prep Bowls

Easy to prepare and easy to reheat, this recipe always a good idea. And who doesn’t love Mexican food? I have yet to meet anyone who doesn’t.

These bows are great on the go or to eat at home. Plus, with tons of optional toppings, they are completely customizable. This one is also on my list of weight loss meal prep ideas for healthcare professionals!

11. BBQ Chicken & Roasted Sweet Potato Bowls (447 calories per serving)

If anything on this list is synonymous with summer, it’s these roasted sweet potatoes bowls right here. They look seriously tasty, but at 447 calories per serving, this is still some healthy meal prep!

This dish will fill you with lots of lean protein and greens without feeling guilty. This is one of my favorite easy bodybuilding meals because of the chicken + sweet potatoes.

12. Chicken Caesar Pasta Salad

This looks delicious, and pasta salad is always one of your more portable meal preps. This salad isn’t exactly low-carb, but it’s still relatively low in calories per serving. That makes it a great addition to your healthy weight loss meal prep arsenal, even if it isn’t low carb.

And, if you want to make this vegetarian, just leave out the chicken! This is one of my favorite healthy salad meal prep ideas!

13. Spicy Chicken and Sweet Potato Meal Prep Magic

You had me at spicy chicken. I don’t know about you all, but those are two of my favorite things when it comes to food.

Broccoli, avocado, chicken, and sweet potatoes – I need this goodness in my life. This is one of those healthy meal prep ideas that’s always good.

14. Meal Prep Cilantro Lime Chicken with Cauliflower Rice

This meal prep recipe looks as healthy as it does delicious. Seriously, take one look at the photos and I’m sure you’ll be sold.

Now, not everyone likes cauliflower, so that has the potential to make or break these delicious recipes. But, of course, if you aren’t a fan, you could always substitute some brown rice or one of these other healthy alternatives to rice.

15. Chicken Parmesan With Spaghetti Squash

There are several meal prep recipes with zucchini noodles on this list, but not as many with spaghetti squash. Both seem to be somewhat love-it-or-hate-it, so it’s probably good to include both variations. And you get the flavor from the chicken and sauce, so this healthy meal prep recipe won’t disappoint.

16. Meal Prep Spinach Beet and Chicken Power Salads

Who knew protein was so important? This recipe actually targets women over 40, but I’m sure I can use more protein in my diet!

The dressing for this one looks delicious, and it’s relatively easy to prepare. Beets are super healthy, but you’ve got to prepare them the right way, so here’s out favorite way to cook beets!

18 Weight Loss Meal Prep Ideas: Bowls, Salads, Soup

These easy meal prep ideas that are ideal for weight loss are perfect for workday meal prep lunches when you need something light!

17. Quinoa and Mediterranean Roasted Vegetables

What’s not to love about this recipe? You can’t go wrong with this one that is cheap, healthy, and easy to prepare. Not only that, but the combination of quinoa and roasted vegetables will leave you feeling healthy.

This roasted vegetables dish is a great summer recipe but is good any time of the year!

18. 12-Minute Asian Broccoli Salad (118 Calories per serving)

This Asian broccoli salad is perfect for your healthy meal prep. It’s super easy to make and uses delicious aromatics that are packed with flavor.

While being packed with nutrition, this recipe contains just 118 calories per serving, making it perfect for anyone looking to lose weight. This is one of the lowest calorie meal prep ideas!

19. Creamy Whole30 Bacon Garlic Spaghetti Squash

This is another Paleo meal prep recipe that is easy to prepare. Spaghetti squash, bacon, and steamed broccoli – those are all of the main ingredients.

There is also a sauce which adds a few more, but all told, there are just eight ingredients in this recipe. This is one of my favorite freezer meal preps because of how well it reheats later on! 

20. Zoodle Ramen

If you haven’t tried zoodles (zucchini noodles), you just might be missing out. Sure, I’ve heard of some folks who are not a fan, but they’re definitely worth trying.

That’s because zucchini is much more low carb than “real” noodles.

21. Zucchini Noodles with Turkey Meatballs

Another recipe featuring zucchini noodles or “zoodles,” this one looks too good to pass up. This one is easy to prepare – the zucchini noodles only require a few ingredients.

The meatballs are a little more involved, but overall not too bad. And, of course, using turkey rather than beef makes them a little bit healthier.

22. Slow Cooker Tuscan Sausage and Kale Soup

Perfect for a cold day, this hearty soup with chickpeas or black beans will warm you up while still being healthy. As the name implies, it has plenty of greens.

It’s also protein-packed with black beans as well as sausage. The sausage is turkey sausage, too, so it’s still low in fat. This is one of my favorite cheap crockpot soups. 

23. Meal Prep Bolognese with Zucchini & Artichokes

This is another healthy take on a less-healthy classic. Replacing beef with turkey and noodles with zucchini noodles makes this a healthy meal prep idea for weight loss.

In fact, the author mentioned it helped her lose weight. This recipe is also gluten-free and Paleo.

24. Vegan Butternut Squash Casserole Meal Prep

Who needs meat when you have avocado? Perhaps I’m a bit biased, but I that’s how I feel about it. And, somehow, this is the only casserole on this list.

Butternut squash, black beans, and tomatoes – this recipe is cheap, but won’t break the bank.

25. Roasted Beet, Chickpea and Black Rice Meal Prep Salads

Have you ever heard that beets taste like dirt? I kind of get it – yet, somehow, they’re still good? I’m not not sure how that works exactly, but it’s totally true.

In any case, these salads look delish. This is a healthy meal prep recipe that’s great to add to your weekday lunch.

26. Tempeh Taco Salad Meal Prep Bowls

Do you work in an office? If so, this healthy meal prep recipe is perfect for you. Designed to be on-the-go, it’s vegan and gluten-free, too!

Plus, there are only a few ingredients, making this one cheap and easy to prepare. If you aren’t a vegan, you might be new to tempeh – it has a much stronger taste than tofu.

27. Buffalo Turkey Meatballs with Easy Meal Prep Bowls

Honestly, buffalo sauce is one of my favorite toppings. I think it’s the vinegar base that I love, but it makes everything better in my humble opinion.

Spaghetti squash, lettuce, and turkey make this a heal prep recipe that’s as healthy as it is delicious!

28. Spicy Chickpea Quinoa Bowls

As anyone who’s a fan of Mediterranean healthy food knows, chickpeas are a thing of wonder. I’m already hungry just thinking about this recipe!

The ingredients in this bowl are cheap, but you still get plenty of flavor. Oh, and they’re also gluten free and vegan, if that’s what you’re after.

29. Healthy Turkey Chili

Here’s another chili recipe – this time using a different, but still leaner, alternative to beef.

This is also another healthy meal prep recipe that makes use of an Instant Pot, so if you have one, you’re golden! In addition to using turkey, lots of fresh vegetablesmake this healthy, yet delicious. This is one of my favorite instant pot meal prep recipes!

30. Spring Roll Meal Prep Bowls

These bowls are filling with lots of fats. With shrimp, rice noodles, and fresh vegetables, this recipe provides enough sustenance to be a meal of its own.

And as a bonus, these are easier to make than actual spring rolls.

31. Roasted Vegetable and Chickpea Meal Prep Bowls

I’m not one to care about the color of a dish, but this one is very colorful. And the best part is that color comes from lots of healthy ingredients – red onion, Brussels sprouts, and carrots.

In part because it’s vegetarian, all of the ingredients here are simple and cheap. Be sure to add this recipe to your nutritious meal prep list!

32. Roasted Veggie Buddha Bowls with Pesto

I don’t know how it took this long for pesto to appear on this list. Pesto is one of my absolute favorite ingredients. It’s good on almost anything!

Plus, Brussels sprouts, bell peppers, and cauliflower makes this a meal prep weight loss recipe great tasting.

33. Chipotle Lime Shrimp Bowls

So much goodness in just one bowl! Chipotle, lime, and shrimp gives this a sort of southwest feel that’s too good to pass up.

And they’re protein-packed with lots of fats, so you definitely won’t go hungry with this one.

34. Skinny Broccoli Cheese Soup Recipe

Broccoli cheese soup is good for sure, but it’s not typically very healthy – despite the broccoli part. Luckily, this recipe lightens it up with ingredients like cauliflower rice and skim milk.

8 Breakfast Meal Prep Ideas for Weight Loss

35. Peanut Butter Banana Instant Pot Steel Cut Oats

This recipe is one of those things you could eat every day and not really ever get tired of it. With peanut butter, banana, and a variety of berries, this recipe is cheap and easy to prepare, so consider it on your next grocery shopping trip. Delicious, too! This is one of my favorite healthy breakfast meal prep ideas!

36. Paleo Lemon Blueberry Pancakes {Gluten Free, Grain Free, Dairy Free}

I definitely want to make these. I can already taste the blueberries and the zing of the lemon should make them even better.

This meal prep recipe is cheap and also Paleo diet friendly. It calls for Paleo baking flour just to be sure.

37. Overnight Oats {Five Ways}

If you aren’t familiar with overnight oats, you should be! They make for a breakfast that’s cheap, healthy, and tasty. And, as the name of the recipe suggests, there are a ton of different ways to make them.

What’s unique about overnight oats is that, because they soak overnight, there’s no boiling of water necessary.

38. High Protein Breakfast Egg Muffin Meal Prep

Have you ever taken food with you on the go and found it was very messy to eat? With these egg muffins, you can eat your eggs without even using a fork. I don’t know about you, but in my opinion, that’s reason enough to make them.

39. Peanut Butter Blueberry Overnight Oats

When I saw this recipe, I knew I had to include it – even though there’s already an overnight oats recipe on this list. Why? Take one look at the photos and I’m sure you’ll understand.

Plus, there just aren’t enough blueberries here. After all, this type of berry tastes delicious while being packed with antioxidants.

40. Protein-Packed Breakfast Acorn Squash

In case you hadn’t already guessed, this recipe is great if you want a protein-packed breakfast. Plus, they look delicious!

Admittedly, this recipe is probably most seasonally-appropriate during the cold weather months, but I think it would be good any time of the year.

41. Fluffy Coconut Flour Pancakes with Wild Blueberry Maple Syrup

I don’t know if it’s just excellent photography or what, but these pancakes with maple syrup look amazing.

And because this recipe uses coconut flour, it’s gluten-free with fats. It sounds like it takes some trial and error, but it also sounds like the end result is worth it.

42. Cashew Cookie Lara Bar Bites Recipe

In a way, this recipe is an obvious choice for DIY. If you’ve ever had Lara bars, you know they are marketed for how few ingredients they use.

In this case, the number is four. That makes them super easy to prepare, and healthy to boot!

8 Weight Loss Meal Prep Healthy Lunches & Sides

43. Slow Cooker Bolognese (283 Calories per Serving)

This slow cooker bolognese is hands down so tasty and easy to make! I love to make a big batch for my meal prep because bolognese gets even tastier overnight, but to be honest any recipe that I can make for under $2 thats delicious and takes just 5 minutes to prep, is going in my weekly meal prep rotation!

And, what makes it even better is, this bolognese is super high in protein and only contains 283 calories per serving.

44. Slow Cooker Chipotle Bean Chili (347 Calories per Serving)

This healthy bean chilli is perfect for weight loss. It’s high in complex carbohydrates, fibre & proteins whilst being super low in saturated fat, and contains just 347 calories per serving. Another plus side is, its also super delicious, using smokey Mexican flavors. A win win if you ask me. This is a great vegetarian crockpot recipe for meal prep!

45. Healthy Air Fryer Turkey Burger (158 Calories per Serving)

These air fryer turkey burgers are packed with flavor and super easy to make. They take just 5 minutes to prep and only contain 158 calories. Also, they’re freezer-friendly so that you can easily bulk make them and then have them next week!

This is one of my favorite air fryer meal prep ideas because the turkey burgers are so high in protein! 

46. Panera Mediterranean Vegetarian Sandwich

This sandwich is perfect for vegetarian dieters! The hummus, feta, and cucumber are the perfect combo with the bread to have a super healthy lunch during the week. You can slice all of the veggie ahead of time and quickly assemble the sandwiches.

47. Spinach Hummus Wrap

Hummus is another healthy food item I really feel like I missed out on when I was younger. I never really had it which is unfortunate because hummus is so gosh darn good. The hummus in this recipe looks particularly sublime.

Plus, these wraps are quick and easy to prepare. Just toss a few ingredients together and you’re all set!

48. One Pan Baked Cod and Veggies

Purple potatoes, what? When I first saw these things, I thought they were beets or something. As it turns out, they’re actually healthier potatoes.

In any case, this recipe is easy to prepare with very few ingredients (just 5 total!). Oh, and this recipe is also Whole30 and Paleo.

49. Starbucks Bistro Box

It doesn’t get much easier than this weekly meal prep box. Just toss a bunch of healthy items in a box, and you’re good to go!

That makes this recipe perfect when you’re on the go – especially when traveling. The only thing that requires any prep at all is hard boiling an egg, which is still pretty darn easy.

50. Taco Lettuce Wraps Meal Prep

Because you can never have too many lettuce wraps! Personally, this wasn’t something I even considered when I was younger, and now I wish I had. What easier way to be healthy than to replace basically pure carbs with lettuce?

Nutritional Information

Recipe	Prep Time	Serving Size	Calories	Carbohydrates (g)	Protein (g)	Fat (g)
Healthy Meal Prep Ideas for Weight Loss on a Budget
Crockpot Glazed Chicken Teriyaki	5 minutes	6 servings	302	13	29	14
The World’s Easiest White Chicken Quinoa Chili	10 minutes	1 serving	398	58	25	9
Chicken and Kale Caesar Wraps	15 minutes	1 serving	400	13	35	35
Chinese Lemon Chicken Meal Prep Bowls	15 minutes	4 servings	400	27	37	15
Weight Loss Meal Prep Ideas: Bowls, Salads, Soup
Quinoa and Mediterranean Roasted Vegetables	15 minutes	3 servings	339	41	8	16
12-Minute Asian Broccoli Salad	7 minutes	4 servings	118	16	3	8
Creamy Whole30 Bacon Garlic Spaghetti Squash	15 minutes	4 servings	296	17	11	23
Zoodle Ramen	15 minutes	4 servings	220	15	10	13
Breakfast Meal Prep Ideas for Weight Loss
Peanut Butter Banana Instant Pot Steel Cut Oats	15 minutes	1 serving	1216	237	29	19
Paleo Lemon Blueberry Pancakes	5 minutes	4 servings	292	21	5	22
Overnight Oats	5 minutes	1 serving	243	41	11	4
High Protein Breakfast Egg Muffin Meal Prep	5 minutes	1 serving	160	2	12	11
Weight Loss Meal Prep Healthy Lunches & Sides
Slow Cooker Bolognese	5 minutes	8 servings	283	7	25	15
Slow Cooker Chipotle Bean Chili	10 minutes	1 serving	900	140	56	10
Healthy Air Fryer Turkey Burger	5 minutes	6 servings	158	4	28	3
Panera Mediterranean Vegetarian Sandwich	15 minutes	1 serving	282	17	20	14

Benefits of Meal Prepping for Weight Loss

Meal prepping to lose weight is the key to achieving your goals. Knowing you put effort into prepping some nutrient-packed ingredients makes it easy to pass on the mozzarella sticks at happy hour. Here are other perks of meal-prepping

Reduces Temptation

After you’ve had a long day at the office, picking up a quesadilla or a mac’n’cheese burger down the street is easy. However, if a healthy meal is waiting for you in the fridge, takeout may be less appealing.  

Keeps Morning Hunger at Bay

You can mix Greek yoghurt, almond milk, or any type of milk,  frozen fruit and nuts the night before and refrigerate. Prepping overnight ensures you have a nutritious breakfast that is better than the sugar-filled muffins you buy at the corner deli.

Portion Control

Preparing meals in advance can also assist in weight loss, especially if cooking in bulk. Because you have full control of the ingredients and the cooking method,  you can tailor your meals to achieve your nutritional goals.

Can You Lose Weight With Meal Prep?

As noted earlier, you can lose weight as a result of prepping meals – only if you are using nutritious ingredients. One study revealed that people who meal prep tend to have a greater food variety and a greater adherence to dietary recommendations. 

Mia Syn, a Registered Dietitian and business owner of Nutrition by Mia in Charleston, South Carolina, thinks that the reason for this is that meal planning involves a longer thought process, enabling individuals to make more informed choices. 

Additional research indicates that spending more time preparing food (over an hour daily) is associated with more consumption of fruits, vegetables, and salads. Using different ingredients to create a more balanced plate leaves you feeling nourished without overindulging.

How Many Times a Day Should You Eat to Lose Weight?.

Over the last few years, studies looking at eating habits have demonstrated that meal timing has a major impact on losing weight. But how often should you eat? There are no hard and fast rules since each person is different. However, there are general guidelines. 

• Eating dinner at 5 p.m. instead of 8 p.m. impacts weight loss by aligning digestion closer to our body’s circadian rhythms which optimizes the burning of calories.
• Lunch should be consumed early in the day when the body is most primed for digestion and burning calories.
• Breakfast should ideally be taken ideally 12 hours after taking last night’s supper to improve cellular function and improve gut health all of which play a role in reducing weight.

Frequently Asked Questions

Final Thoughts: How to Meal Prep for Weight Loss

The key of weight loss meal prep is consistency. The secret to consistency is using simple ingredients and easy, healthy meal prep recipes. I hope these 50 easy meal prep ideas for weight loss will help you as much as they’ve helped me! If you need more recipe suggestions, check out my list of pescatarian weight loss meal prep recipes or these vegan keto meal prep recipes!