Finding quick and healthy meal prep ideas for weight loss makes weekdays simpler and takes the guesswork out of what to cook.
I'm sure like many of us, you don't mind eating the same dish 2-3 times in a week as long as it's good food, tasty, and easy to put together. Even better? They're all less than 500 calories per serving and most take less than 30 minutes to make! It's a Whole Lotta Yum!
Be sure to join our healthy recipes email list to get lots of meal prep ideas, plus free meal planning printables. We're here to make meal time simple!
Healthy Meal Prep Ideas
This collection of 30+ quick and healthy meal prep ideas for weight loss for breakfast, lunch, and dinner are all lower calorie, include healthy fats, and most use lean protein sources.
By chance you're interested in low carb or keto meal prep options, you'll definitely want to check out our popular low carb meal prep lunches post, high protein meal prep, easy meal prep ideas, or our Whole30 meal prep recipes.
Ready to get prepping? Here's a list of some of our favorite meal prep containers! Planning meals in advance is one of the keys to meal prep for weight loss success.
- Plastic BPA free meal prep containers– We love these, especially for meals that don’t need to be reheated, but even if they do, they’re BPA free. Buying a sturdy plastic container is the least expensive way for low carb and keto meal prep.
- Glass Meal Prep Containers– 5 pack – Glass meal prep containers work great for your low carb lunch, they heat well and are very sturdy. The downside to using glass is they’re heavier, they cost more, and don’t stack as well as the plastic containers.
- Souper Freezer Cubes - great for freezing extra meals or soups in 2 cup sizes.
Meal Prep Lunch Bowls
Here are 5 weight loss meal prep recipes served in a bowl that you can take on the go for lunch or make in advance for dinner.
Shrimp Avocado Mango Bowls
Get our Shrimp Avocado salad bowl recipe that's terrific for meal prep lunches when you want something light and refreshing! Inspired by Mexican shrimp ceviche, it features cooked shrimp, avocado, a touch of sweetness from the mango, and a little bit of crunch from cucumber.
377 calories per 1 ⅓ cup serving, 25 mins from start to finish (serves 4)
Eggroll in a Bowl
Eggroll in a Bowl (Weight Watchers)
A 15 minute recipe, 425 calories per serving (makes 4 meal prep servings)
If you haven't yet tried eggroll in a bowl, you're in for a treat! This weight watchers version uses ground chicken instead of ground pork and takes all of your favorite eggroll toppings and makes a "deconstructed eggroll".
This will seriously become one of your go-to meal prep for weight loss ideas whether it's for lunch or dinner. Serve alongside crispy fresh veggies or with coleslaw.
BBQ Chicken Bowl
BBQ chicken bowl
A healthy BBQ chicken bowl with sweet potatoes and a healthy coleslaw recipe on the side. We used an air fryer to cook the chicken and sweet potatoes but other methods are great too!
Low Carb Taco Bowl
Low Carb Taco Bowls
437 calories per serving (makes 4 bowls ) Just 15-20 minutes to make! While the meat cooks on the stove, chop the veggies.
You won't believe how fast and easy it is to make these ground turkey, lean ground beef, or chicken taco bowls, an easy taco salad is always a favorite! Easy to customize to make it dairy free or Whole30.
Thai Chopped Chicken Salad
Thai chopped chicken salad by Whole Lotta Yum
A 2o minute recipe, 344 calories per serving (makes 6 meal prep servings)
You won't miss Thai food takeout when you can make this weight loss lunch meal prep version. This meal prep salad keeps for days in the fridge since it uses veggies that stay crisp. Store the dressing separately. It'll definitely become one of your new faves!
Smoked Salmon Sushi Bowls
Smoked Salmon Sushi Bowl
265 calories per bowl (with cauliflower rice) | 15 mins to prep | makes 4 servings
Get that homemade sushi fix by making your favorite Japanese inspired meal prep recipe to lose weight right at home anytime sushi cravings strike. Even better? This smoked salmon bowl skips the rice and uses cauliflower rice to make lunch even lighter.
Chicken Burrito Bowl
Chicken burrito bowl
499 calories per bowl, 20 minutes to prep starting with healthy canned ingredients
Healthy meal prep doesn't get any easier than our healthy chicken burrito bowls. It's so easy to make swaps depending on your dietary preferences. This packs so much flavor you don't need any cheese, they're naturally gluten free, sugar free, and simple to make dairy free too.
Healthy baked oatmeal cups are a tasty, nutritious snack that is perfect for any time of day. Oatmeal cups are made with healthy ingredients. Our easy overnight oats start with a base recipe and we show you 3 different mix-ins to change up the flavors including peanut butter banana, apple cinnamon, and mixed berry. Bacon egg cups made in a muffin tin make it easy to make perfect bacon and eggs for breakfast or brunch, and perfect as a meal prep breakfast too. Low carb, keto friendly, and gluten-free. 178 calories, 0 net carbs. Easy to customize by using turkey bacon, skipping the cheese, or adding spinach on the bottom for hidden veggies. Nitrate free and sugar free bacon is recommended to make these as healthy as possible. A healthy chia seed pudding with almond or coconut milk and topped with a delicious no-sugar blueberry sauce. Blueberry chia pudding makes for a healthy meal prep breakfast or snack and is only 250 calories per serving! Healthy and hearty, this healthy baked oatmeal recipe with berries is made with almond milk and natural sweeteners that will become a breakfast favorite. Garnish with nuts and coconut if desired! Enjoy easy grab-and-go, make ahead breakfast burritos are a great breakfast when you're short on time in the morning. Pop one in the microwave to heat through and you're on your way. Filled with delicious chorizo, chicken Italian sausage, eggs, cheese, and avocados they're guaranteed to be a Whole Lotta Yum! We also love to make these with spinach, roasted red peppers, and feta. An easy and healthy frozen yogurt bark recipe using Greek yogurt, honey, and flavored with fruit. This makes a fun meal prep breakfast recipe when you're on the go or a healthy snack or dessert. A DIY version of Starbucks Protein Bistro Box is super easy to make, and great for breakfast, lunch or a healthy meal on the go. Hardboiled eggs sprinkled with a pinch of kosher salt and black pepper, fresh grapes, apple slices, cheese, multigrain bread and honey roasted peanut butter. A Starbucks protein makes an easy meal prep idea for breakfast that doesn't need to be heated when you're on the go. Photo Credit:smilesandwich.com These Peanut Butter Green Smoothie Freezer Packs are an easy way to prep smoothies in advance to throw in the blender in the morning! Smoothies are my personal favorite healthy meal prep idea for breakfast, sometimes I'll skip the banana and add a scoop of protein powder instead. Even the kids don't realize there's spinach in their smoothie! Photo Credit:www.number-2-pencil.com Breakfast Meal Prepis the best way to get your morning and week off to a healthy start! Packed with protein, fresh fruit and a sprinkle of low-fat granola, theseFruit and Yogurt Bistro Boxesare a fresh idea for busy mornings. Photo Credit:chocolatecoveredkatie.com These chocolate chip baked oatmeal breakfast squares are like eating a giant chocolate chip oatmeal cookie for breakfast, straight from the oven! Pair with fruit and peanut butter or yogurt with granola. Photo Credit:damndelicious.net Meal prep ahead of time so you can have breakfast done right every morning! Thisbreakfast quesadillas recipehas less than 300 calories per serving! Photo Credit:thegirlonbloor.com This 5-Ingredient Meal Prep Egg White Frittata is hands down the easiest way to get your work week breakfasts ready all at once – with minimal ingredients, prep time and clean-up, this will become your go-to meal prep each week! I don't know about you, but finding healthy meal ideas for lunch is the biggest struggle for me. While I could have a smoothie every day for breakfast and would be content eating lean protein, roasted vegetables, and a healthy grain for dinner, lunch always seems to be a struggle. This list of healthy meal prep ideas you can take to work, eat as a light dinner, or eat on the go. Most of these will keep for days on the fridge if you like to meal prep on Sundays like we do and then have lunch ready made. Make your next meal prep session quick and easy with thislow carb tuna stuffed avocado Meal Prep lunch! Filled with bright punchy flavors of red onion, celery, mustard, and dill, these are super filling and healthy. This Mediterranean Bowl is healthy and delicious but not short on flavor. Itʼs packed with crisp veggies and delicious roasted sweet potatoes. The marinated kale takes the flavor and texture up a level and when you put it all together, itʼs the perfect bite. Double the recipe and bring pack it for lunch the next day. Itʼs as good as a leftover and can be eaten cold. Our easy pulled pork lettuce wraps are mouthwatering and full of tender pulled pork. Low carb and packed with flavor our pulled pork is served on butter lettuce and topped with a keto-friendly BBQ sauce and coleslaw. Lettuce wraps is a great way to use up leftovers! These are terrific served cold when you're eat work. This weight-loss cabbage soup is a great way to jumpstart a weight loss program or simply to warm you up on a chilly day. Packed full of tender vegetables in rich vegetable stock, enjoy unlimited amounts of cabbage soup while losing weight too. Super filling and perfect for lunch meal prep for the week! Our cold, succulent shrimp salad with Old Bay seasoning on butterhead lettuce makes for the perfect light lunch or dinner. The creamy dressing is indulgent yet bright. Ready in less than 30 minutes this salad is perfect for serving a crowd, they'll definitely think it's a Whole Lotta Yum! A quick and easy vegan buddha bowl recipe that combines sweet potatoes, avocado, chickpeas, and a touch of spicy sauce to make for the perfect meal prep lunch or dinner. Easy and healthy fish taco bowls, you won't believe the fish cooks in just 10 minutes. Serve over healthy coleslaw with avocado and lime on the side. Photo Credit:sweetpeasandsaffron.com These cold sesame noodle meal prep bowls are the perfect vegan prep ahead lunch: spiralized vegetables tossed with chickpeas and whole wheat spaghetti in a spicy almond butter sauce. Photo Credit:damndelicious.net Prep your lunches for the week with these turkey spinach and cheese pinwheels! No more overpriced snacks and lunches!!! Photo Credit:littlespicejar.com Learn how to make Greek Quinoa Salad Jars for your weekly meal prep! These have the dressing on the bottom and all the fresher ingredients at the top so that they last in the fridge all week long! Photo Credit:gatheringdreams.com Gathering Dreams has fantastic and delicious healthy meal prep ideas for lunch that are perfect for adults! My personal favorite is the Hasselback tomato and mozzarella with pesto lunch box. Photo Credit:projectmealplan.com This Chicken & Hummus Plate Lunch Meal Prep is so simple yet incredibly filling and delicious! Get back to basics with fresh cut bell pepper, carrot, cucumbers, paired with a perfect portion of chicken breast, cheese slices, and grapes for a touch of sweetness. A healthy Italian-inspired turkey skillet recipe with zucchini loaded with flavor that comes together really fast. This will definitely become one of your go-to favorites! As written the turkey zucchini skillet recipe is low carb, dairy free, Whole30, and keto friendly. Great for a quick dinner or for meal prep. A Korean ground beef bowl is a delicious Asian inspired dish you can enjoy for lunch or dinner tonight. Full of flavor and fresh ingredients you can have this prepped and ready in less than 30 minutes! Healthy Asian chicken lettuce wraps that are BETTER than P.F. Changs! Perfect as a meal prep lunch or light dinner. Low carb and easy to make gluten-free with simple swaps. OurGreek chicken salad bowlis the best way to enjoy a Mediterranean-inspired meal that comes together in just 15 minutes if you use precooked chicken, store-bought tzatziki, and rice. Combiningolives,cucumber,feta, andcauliflower rice, with a delicioustzatziki sauceandchicken, our Greek salad is a hearty and filling salad. Chicken Fajita Meal Prep Bowls are a healthy, tasty, fast recipe to make meal prep for weekdays super easy! We love to make chicken fajitas for dinner, and by doubling or tripling the recipe (which is so easy to do!) you can put together easy meal prep ideas for later. Fajitas are a healthy meal prep option that freezes well. Our ground pork bowl is a delicious blend of sweet and savory flavors. Packed full of garlic, ginger, and a tasty chili garlic sauce. A perfect hearty lunch when you're craving those Asian flavors. Serve on a bed of rice noodles, pelmeni noodles, zoodles, or jasmine rice, whichever you choose it will be a Whole Lotta Yum! Easy and healthy ground turkey meatballs with shredded zucchini! Perfect, juicy, and delicious, baked turkey zucchini meatballs are great for dinner, to make ahead for the freezer, or to meal prep for the week. Serve with spaghetti squash and eat it during the week! If you're a fan of pizza (who isn't!) but want a healthier, low-carb option then our portobello mushroom pizza recipe is a must-try! It's flavorful with its melty cheese and yummy toppings, it's a pizza that's good for you and great as leftovers for the week too. Photo Credit:cleanfoodcrush.com A quick and easy turkey stirfry recipe that takes less than 30 minutes to make. This will become a favorite meal prep idea for weight loss since you can easily swap other vegetables or other protein sources to customize this dish. Photo Credit:wholelottayum.com These quick pesto shrimp and zucchini noodles are an easy way to start your week. You can make multiple servings ahead of time, enough for a few meals during the week. This post originally featured a shrimp and zucchini noodles recipe here by Kirbie's Cravings. Healthy and easy air fryer sausage and veggies! Make with your favorite pre-cooked sausages such as turkey kielbasa or chicken sausage, this air fryer sausage and vegetables recipe is simple to customize. Low carb, healthy, and keto friendly. Photo Credit:www.eatwell101.com 15 Minute Meal-Prep Garlic Butter Salmon with Asparagus – Thiseasy garlic butter salmon meal prep with asparagusis a great way to guide yourself into a healthier lifestyle. Swap the butter for olive oil to make things even more clean and hearty healthy. Turn up taco Tuesday with these easy taco stuffed sweet potatoes! Deliciously seasoned turkey piled high inside an air-fried sweet potato and topped with your favorite toppings. A family-friendly meal that invites everyone to customize their own stuffed potato. Save the leftovers for meal prepping!Healthy Meal Prep Ideas for Breakfast
Peanut Butter Banana Baked Oatmeal Cups
Overnight Oats
Bacon Egg Cups
Blueberry Chia Seed Pudding
Healthy Baked Oatmeal with Berries
Make Ahead Breakfast Burritos
Frozen Yogurt Bark Recipe
Peanut Butter Green Smoothie Freezer Packs
Breakfast Meal Prep Fruit and Yogurt Bistro Box
Baked oatmeal breakfast squares
Ham, Egg and Cheese Breakfast Quesadillas
5-Ingredient Meal Prep Egg White Frittata
Healthy Meal Prep Ideas for Lunch
Healthy Tuna in Avocado Halves
Mediterranean Power Bowl
Pulled Pork Lettuce Wraps
Weight Loss Cabbage Soup
Shrimp Salad Lettuce Wraps
Sweet Potato Chickpea Buddha Bowl (Vegan)
Fish Taco Bowl (Paleo, Whole30, Low Carb)
Cold Sesame Noodle Meal Prep Bowls (Vegan)
Turkey Spinach Pinwheels Meal Prep
Greek Quinoa Salad Jars Recipe | Little Spice Jar
5 Awesome Lunch Box Ideas for Adults Perfect for Work!
Chicken & Hummus Plate Lunch Meal Prep
Easy Dinner Meal Prep Ideas
Italian Turkey Zucchini Skillet
Korean Ground Beef Bowl
Asian Chicken Lettuce Wraps
Greek Salad Bowl with Chicken
Sheet Pan Chicken Fajita Meal Prep
Asian Ginger Pork Bowl
Healthy Turkey Zucchini Meatballs (Baked)
Easy Portobello Mushroom Pizza
Super-Easy Turkey Stir-Fry for Clean Eating Meal Prep!
Pesto Shrimp and Zucchini Noodles Meal Prep
Air Fryer Sausage and Veggies
15-Minute Meal-Prep Salmon and Asparagus in Garlic Lemon Butter Sauce
Taco Stuffed Sweet Potatoes
30 Healthy Meal Prep Recipes for Weight Loss: Greek Chicken Bowl + More!
Yield: 4 servings
Prep Time: 20 minutes
Total Time: 20 minutes
Make our Greek chicken meal prep bowl for lunches or dinner. Cut back on the tzatziki or feta to lighten it up even more. Be sure to check out the other 30 healthy meal prep recipes for weight loss in the post!
Ingredients
- ½ red onion, thinly sliced
- ½ cup kalamata olives, pitted
- 1 cup cucumbers, sliced (we used TJ Persian)
- Tomatoes, cut into small wedges 8 oz
- Feta cheese, 8 oz cut into small cubes or crumbled
- ½ green pepper, sliced
- 4 thinly sliced chicken breasts, precooked
- 1 lb cauliflower rice, sauteed
- 4 cups lettuce
- tzatziki sauce, 1 tablespoon per bowl
- fresh dill, optional garnish
- ¼ cup+ red wine vinegar dressing
Instructions
- Slice the chicken and set it aside
- Make the Greek salad
- Cook the cauliflower rice
- Assemble the Greek chicken salad bowls
Greek Salad Recipe
- Prep the Greek salad vegetables by slicing the onions, cucumber, and green pepper, and cutting the tomato into sections.
- Add the vegetables to a medium-sized bowl and add the red wine vinegar dressing, dill, and feta cheese crumbles. Combine well and set aside.
Cauliflower Rice Recipe
- Heat a medium-size non-stick skillet over medium heat. Add a drizzle of olive oil to the pan.
- Add the 1 lb bag of cauliflower rice to the pan and saute it until the cauliflower is cooked through. Add salt and pepper to taste.
Assemble
- You'll be layering the vegetables in a bowl or meal prep container. Place the chopped lettuce in the bottom of the bowl.
- Top the lettuce with the Greek salad.
- Add cauliflower rice and top it with a sliced pre-cooked chicken breast. Serve and enjoy! This is a great recipe for meal prep lunches or dinner and makes 4 servings.
Notes
Simplify the recipe by making Greek chicken salad meal prep bowls using pre-cooked chicken, store-bought tzatziki, and pre-cooked cauliflower rice.
This is an easy recipe to make swaps like skipping the cauliflower rice, adding shrimp instead of chicken, or leaving out any vegetable you don't want in the salad, or adding avocado.
The salads will keep in the fridge for up to 4 days.
Did you make this recipe?
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