Salad Meal Prep For Weight Loss

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Lunch Meal Prep Ideas

Easy Healthy Lunch Ideas | Salad Meal Prep For Weight Loss

Some delicious meal prep lunch ideas. And not all healthy meal prep recipes need to be for boring sandwiches! I picked lots of tasty alternatives for you.

VEGAN, GLUTEN-FREE, NUT-FREE

I have a bit of a problem with this chickpea curry. I cook it ALL THE TIME! And Dan is getting a bit tired of it, lol! But I love it: this is my go-to weeknight meal, for many reasons!

Its rich, spicy, but not overpowering, filling, and ready in only 10 minutes. Plus, its the perfect meal prep recipe. You can cook a big batch, put it in the fridge or freezer, and be done for the week. And its really cheap to make: a portion comes out at less than $2.

Found on Pinch Of Yum

This spicy chicken with rice and beans is very filling and packed with proteins. If you are a fan of using an instant pot, this is the perfect recipe for you. But dont worry, you can meal prep this even without an Instant Pot. It will just take a bit longer, and you can use a crockpot or a simple pan.

And arent these meal prep containers super-cute? I hate microwaving in plastic, and these glass containers not only are very durable and reusable but will keep your food organized, too, with all those dividers. You can find them on Amazon !

Another take on chicken meal prep: a simple and low-maintenance recipe with huge flavors and no refined sugar in sight! The perfect meal prep idea if you love chicken!

How To Make Meal Prep Salads Inexpensively

All of my recipes are affordable to begin with but there are some things you can do to make sure youre spending well. Here are some of the strategies you can use to make this recipe more economical:

Directions For Shrimp Fajitas

  • In a small bowl, add all of the fajita seasonings and mix until fully combined. Set aside.
  • If your shrimp are not already defrosted, quickly defrost them by letting them soak in cool water for about 10 minutes. Then, rinse and drain with cool water. Transfer shrimp to a mixing bowl. Add about 3/4 of the fajita seasoning to the shrimp and the juice from 1 lime. Mix until all of the shrimp are coated with the seasoning. Cover bowl with foil or saran wrap and place in fridge to marinate for a few minutes.
  • Slice up the onion and bell peppers.
  • Add 1 Tbsp of oil to a skillet over medium heat. Add the sliced onion and bell peppers to the skillet. Saute until onions are translucent and soft. Add the remaining fajita seasoning and toss to combine. Transfer this mixture to a bowl.
  • In the same skillet, add 1 Tbsp of oil along with the shrimp. Cook the shrimp 2-3 minutes on each side and then transfer to a bowl or plate. After cooking all of the shrimp, drain most of liquid in the skillet . Place the skillet back on the stovetop and add in the cooked onion/bell pepper mixture and the cooked shrimp. Add the juice from one lime . Toss to combine everything and saute for two more minutes.
  • When ready to serve, add one portion of this mixture to each meal prep container . Top each serving with fresh cilantro and 1/4 of an avocado.
  • STORAGE: This mixture will store in a really cold fridge for up to 4-5 days and in the freezer for up to 1 month.

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Meal Prep Salads For Weight Loss

By: Summer Yule · This post may contain affiliate links.

IMHO, healthy Cobb salads are pretty much the most satisfying salads on the planet! This veggie-filled best Cobb salad offers the richness of eggs, blue cheese, and a crumble of bacon along with protein-packed chicken. If you find a plate of eggs and bacon filling, wait until you try this meal prep salad for weight loss. Its under 500 calories with 33 grams of protein and 7 grams net carbs!

Whether you currently have a weight loss goal or are just seeking culinary deliciousness, you are going to love what I have for you today. Cobb salad was one of my favorite meals to prep during my weight loss journey. Its tasty, colorful, satisfying I think it has earned its best title.

Feel free to make tweaks to this simple weekday food as it fits your budget and tastebuds. You can use store bought dressing instead of homemade. Or you can swap out the bleu cheese crumbles for goat cheese.

Salad meal prep for weight loss is also a super way to use up your leftovers. For example, use the leftover chicken from this warm and comforting roasted chicken to make your Cobb salad meal prep. Youll prevent food waste, and save money on takeout when you make batch salads for lunch.

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Breakfast Meal Prep Ideas

Meal Prep

My favorite easy weekly meal prep ideas for breakfast! They are perfect if you are on the run in the morning.

Found on Gathering Dreams

A healthy breakfast meal prep recipe that you can bring to work with you! This 5-minute overnight oats recipe is filled with healthy foods and protein: rolled oats, chia seeds, and some healthy toppings to help you kick-start your day.

There are 6 delicious overnight oats recipes to try: berry, peanut butter, double chocolate, apple pie, coffee & walnut, and virgin piña colada. Click here to try them all!

And the great thing about these overnight oats jars is that they last up to 5 days in the fridge. You can meal prep these a few days in advance and just take them out of the refrigerator in the morning. I usually prep them on Sunday evening, and they are ready for the week!

Found on Gathering Dreams

If you love fruit and granola, this is the perfect breakfast for you. These parfait ideas are super delicious, and they are much cheaper to make than buying them at Starbucks. Prepare these in the evening, and grab them on your way out of the door!

PREP TIME: less than 5 minutesVEGAN, GLUTEN-FREE

Found on The Worktop

I love this with fresh berries in the summer or warm apple compote in the winter! Delicious!

For more breakfast inspiration: 25 Healthy Breakfast Meal Prep Ideas For Busy Mornings

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What Its Packed In

Youll find canned tuna packed in oil or water.

The water-packed version is lower in calories and is the kind most dietitians recommend.

If you opt for oil-packed tuna, be sure to check what kind of oil is used. Many brands will use the cheapest oils to pack tuna and that translates to fewer healthy fats for you. For example, while 1 tablespoon of extra-virgin olive oil contains 10 g heart-healthy monounsaturated fats, youll find only 3.1 g in the same serving of soybean oil, according to the USDA. One of the healthiest choices is canned tuna packed in extra-virgin olive oil, which is loaded with heart-healthy monounsaturated fats . Keep in mind, though, that this option may be pricier than canned tuna packed in other oils or water.

Crockpot Glazed Chicken Teriyaki

This is a healthy meal prep idea thats easy to prepare, taking just 5 minutes of prep time. Its a healthy twist on teriyaki sauce that uses no refined sugars. Its 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.

Read Also: What Is In Chicken Salad

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 Im sure youll be sold.

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

Healthy Salads: Benefits For Weight Loss

The Big Salad | How I lost 30 Pounds in 90 Days

What are the health benefits of making meal prep salads for weight loss? Here’s why you might want to start meal prepping salads:

  • Low calorie salads: Salads are the perfect healthy low calorie meal option. You can easily make a big salad for under 500 calories thats filled with tasty ingredients.
  • Filling meal prep salads: Technically, any food can be low calorie if the portion size is small enough. With salads, you typically get a high volume meal for very few calories. The fluid and fiber-packed veggies will help to keep your stomach full.
  • Keto salad meal prep: Following a special diet? This meal prep salad recipe is also low carb, keto, gluten free, and grain free.
  • Phytonutrients: The veggies in this recipe contain beneficial phytochemicals that may not be present in animal-based foods. Sure, you can eat low calorie snacks but they don’t give you the nutrients you need to thrive.
  • High protein salad meal prep: The eggs and chicken in this recipe are protein powerhouses. Aside from fluid and fiber, protein is another diet component that will help you feel full.
  • Vitamin and mineral benefits: Most salads are packed with essential vitamins and minerals. Youre getting antioxidants, such as vitamin A and vitamin C, as well as heart-healthy minerals, including potassium.
  • Delicious: One of the wonderful things about salads is how forgiving they are. You can tweak this recipe, adding and subtracting foods you like.

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Tools I Use To Make This Easily:

#GOODCHEAPEATS

How To Make Jars Of Salad For Work Lunches:

  • Set clean jars out on the countertop, next to the chopping board.
  • Add 1/4 cup Homemade Club Salad Dressing to each jar.
  • Start chopping and slicing ingredients, in the order listed above. Adding 1/3 of each to each jar, and keeping to the order to ensure you have a crunchy salad .
  • Top with garbanzo beans, corn, sunflower seeds and finally the lettuce.
  • Cover each salad and store in the fridge for 2-4 days.
  • Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!

    Up next, a sharable recipe card for the best easy healthy lunches for work.

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    Gluten Free Chicken Pasta Salad With Lemon Herb Dressing

    This Chicken Pasta Salad with Lemon Herb Dressing is filled with healthy protein, fat, fiber, and starchy carbs to keep you full and energized for hours. To keep this pasta gluten free, I like to use Chickpea Pasta or Cassava Flour Pasta. The cassava flour pasta will make this meal 100% paleo friendly and grain free.

    Chicken And Rice Salad With Ginger

    Salad Meal Prep Ideas

    Your lunch is what powers you through the rest of your workday and well into the evening. So you want to stay full, right? This salad includes grains, proteins, and tons of veggies. Its also downright delicious. It comes together in an hour, and like a true salad meal prep recipe, it makes enough portions to cover at least a few lunches and maybe even a dinner or two.

    Also Check: How Many Calories In A Salad

    Kale White Bean Salad With Tuna

    Looking to change up your Tuna Salad? This Kale White Bean Salad with Tuna is a nice change.

    It has your usuals like celery, apples, and of course tuna. But it also has white beans and kale.

    These make the Salad fresh yet filling. The one thing thats missing is the mayo.

    Its replaced by something even better: homemade tahini dressing. Whats it made of?

    Tahini, lemon juice, garlic, maple syrup, salt, and olive oil. So youre getting not only creaminess but sweetness and savory too.

    After eating this Tuna Salad, you may never eat regular Tuna Salad again. Just saying.

    Chicken Meal Prep Salads For Weight Loss

    21.) Chopped Chicken Salad from Carmy. This Chopped Chicken Salad only takes a couple of minutes to put together and is perfect if youre looking for a filling salad. Super versatile and great as a meal prep as well!

    22.) BBQ Chicken Mason Jar Salad from Sweetly Splendid. A bbq chicken mason jar salad with cool ranch, sweet barbecue sauce, black beans, corn, and cheese. A mason jar salad recipe that is perfect for meal prep.

    23.) Buffalo Chicken Salad from Slow Cooker Gourmet. If youre a fan of delicious salads that are flavor-packed and hearty enough to be a meal, youll love this Buffalo Chicken Salad! Using Slow Cooker Buffalo Chicken you make ahead, this salad comes together in minutes and is perfect for meal prep.

    24.) Italian Chicken Salad from Delightful E Made. Could you use a new meal prep salad thats healthy AND delicious? This Italian Chicken Salad is the perfect mix of Italian flavors and healthy ingredients to keep you full for hours. If you need lunch salad ideas, youll love this one!

    25.) Blackened Chicken Cobb Salad from Eating Bird Food. This blackened chicken Cobb salad is packed with flavor and so simple to make. Plus, its great for meal prep, low-carb and keto-friendly.

    26.) Thai-Inspired Chopped Chicken Salad from Fed + Fit. This Thai Chopped Chicken Salad is both healthy and flavorful and will be a lunch that youll look forward to all morning long!

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    Foods To Eat And A Healthy Meal Prep Shopping List

    As mentioned above, any healthy diet should comprise mainly whole, nutritious foods like fruits, veggies, whole grains, beans, nuts, seeds, and healthy proteins and fats.

    When planning meals for the week ahead, its helpful to create a shopping list. Grocery lists can help you stay organized while at the store and may even help you make healthier choices while shopping .

    Think of your list as the first step in your meal planning. Youll want to pick up healthy foods but also have a plan to use them so they dont go to waste. Frozen and canned fruits and vegetables last longer and are typically less expensive.

    Heres an example of a meal-prep and weight-loss-friendly shopping list:

    This is simply a suggested shopping list. Your shopping list will change weekly depending on the meals and snacks you choose to meal prep.

    Summary

    Focus on consuming whole, nutrient-dense foods like vegetables, fruits, nuts, seeds, whole grains, beans, and fish. Fill your refrigerator and cabinets with healthy, meal-prep-friendly foods and make a plan to prep them into healthy meals and snacks.

    Warm Goat Cheese Salad

    Mason Jar Salads – Meal Prep for 7 days, Cheap & Healthy

    If you want to lose weight and drop at least 15 pounds this year, replace every restaurant salad you eat with a homemade version. Start with this one: The warm goat cheese crouton and sweet, crisp pear will make a salad believer out of anyone. It’s basically the goat cheese salad recipe to end all other salads.

    Get our recipe for Warm Goat Cheese Salad.

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    Chicken Salad Sandwich With Raisins And Curry Powder

    We use a modest amount of olive-oil-based mayo, then punch up the flavor with plump golden raisins and the complex savory notes of curry powder in this chicken salad sandwich recipe. Make a big batch of the salad as part of your weekly meal planning and work it into other sandwiches, stuffed in pitas, or crowning a bowl of mixed greens.

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    Broccoli Pesto Quinoa Salad

    This salad is seriously a sight to behold. Though the recipe features a watermelon radish, any radish will do. It adds a pop of color and a punch of flavor. As it is, the recipe is both vegan and gluten-free. If you are only looking for a vegetarian dish, you might consider sprinkling on some cheese. You cant go wrong with feta.

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    Maple Berry Turkey Sausage & Cinnamon Apple Sweet Potato Waffles

    For breakfast this week, were having my protein-filled maple berry turkey sausage patties along with cinnamon apple sweet potato waffles and fresh berries. This breakfast is extra filling and full of flavor. It has the perfect blend of healthy fats, carbs, and protein to keep you energized all morning. And, dont worry if you dont have a waffle iron. Ive provided a substitution on the recipe card below.

    Low Carb Option If youre trying to cut carbs, feel free to substitute the waffle with scrambled or fried eggs.

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