Best Meal Prep Recipes for Weight Loss!

NanceePants11
NanceePants11 Posts: 34 Member
in Food and Nutrition
Hey everyone,
Comment you favorite meal prep recipes!
«1

Replies

  • ndj1979
    ndj1979 Posts: 29,139 Member
    Whatever fits into my calorie, macro, and micro targets....
  • jessicagreen1828
    jessicagreen1828 Posts: 133 Member
    Made some beer-can chicken on the grill. Boiled some sweet potatoes, and had some shredded cabbage with vinegar/oil dressing. The veggies are the trick to feeling super full, personally. Vit C in cabbage, Vit A in the potatoes, protein in the meat. And my husband made the chicken!
  • NanceePants11
    NanceePants11 Posts: 34 Member
    smoothswimgirl wrote: »
    Made some beer-can chicken on the grill. Boiled some sweet potatoes, and had some shredded cabbage with vinegar/oil dressing. The veggies are the trick to feeling super full, personally. Vit C in cabbage, Vit A in the potatoes, protein in the meat. And my husband made the chicken!

    That sounds amazing! I have to try it :)
  • NanceePants11
    NanceePants11 Posts: 34 Member
    Alatariel75 wrote: »
    I make chicken soup a lot. It's low cal, hearty, super easy and I don't get bored of it.

    I just boil 2-3 chicken breasts in stock, pull them out and shred them, add them back into the stock with 1 or 2 x 1kg bag of mixed veggies (the cheap kind where they're all cut up into cubes), and a cup of skim milk mixed with a couple of teaspoons of corn flour and simmer until it's thickened a bit and the veg is cooked. Season with black pepper and voila.

    Sounds easy and delicious! About how many servings does this usually make?
  • Alatariel75
    Alatariel75 Posts: 17,959 Member
    ngarci11 wrote: »
    Alatariel75 wrote: »
    I make chicken soup a lot. It's low cal, hearty, super easy and I don't get bored of it.

    I just boil 2-3 chicken breasts in stock, pull them out and shred them, add them back into the stock with 1 or 2 x 1kg bag of mixed veggies (the cheap kind where they're all cut up into cubes), and a cup of skim milk mixed with a couple of teaspoons of corn flour and simmer until it's thickened a bit and the veg is cooked. Season with black pepper and voila.

    Sounds easy and delicious! About how many servings does this usually make?

    Depending on the size of the chicken and whether you use 1 or 2 bags of veg, anywhere between 7 and 10 decent sized serves. I freeze it in takeaway containers and have it for lunches.
  • NanceePants11
    NanceePants11 Posts: 34 Member
    Alatariel75 wrote: »
    ngarci11 wrote: »
    Alatariel75 wrote: »
    I make chicken soup a lot. It's low cal, hearty, super easy and I don't get bored of it.

    I just boil 2-3 chicken breasts in stock, pull them out and shred them, add them back into the stock with 1 or 2 x 1kg bag of mixed veggies (the cheap kind where they're all cut up into cubes), and a cup of skim milk mixed with a couple of teaspoons of corn flour and simmer until it's thickened a bit and the veg is cooked. Season with black pepper and voila.

    Sounds easy and delicious! About how many servings does this usually make?

    Depending on the size of the chicken and whether you use 1 or 2 bags of veg, anywhere between 7 and 10 decent sized serves. I freeze it in takeaway containers and have it for lunches.

    Thank you so much
  • lucys1225
    lucys1225 Posts: 597 Member
    This is my usual lunch. I make it in the Instant Pot now to save some time.

    Ingredients:

    2 lbs boneless chicken breasts (I used three)
    1 ½ cups chopped red onion
    1 ¼ cups chopped red bell pepper
    ¾ cup chicken broth
    1 Tbsp Cumin
    2 Tbsp chopped chipotle chile in adobo (I add more)
    6 cloves of garlic, roughly chopped
    2 (28oz) fire roasted tomatoes
    1 (4 oz) chopped green chiles, undrained
    Salt and pepper
    cilantro

    Instructions
    Add everything except the cilantro in the crockpot and stir it up
    Cook on low for 6-7 hours
    Shred chicken

    *All of that makes the crockpot really full. After I shred the chicken I add a lot more broth. I also add a bunch of spinach, zucchini, green beans and cauliflower and put in on high for an hour if fresh, 5 minutes if frozen. Add the cilantro.

    This makes anywhere from 5 to 6 huge lunches.
  • sabinaholtby
    sabinaholtby Posts: 73 Member
    edited May 2017
    I've been looking too! Not a lot out there besides chicken rice and broccoli/green beans. I also do the Chipotle chicken in the instant pot. It's really good. I just posted a recipe for pureed soup that I love to make, makes 6 servings.

    I also make oatmeal ahead. I do the Hungry Girl 'growing oatmeal' method, so you use old fashioned oats and extra water. Very filling.

    Anyway, following for when someone unleashes the holy Grail of meal prep.
  • BasMIOK
    BasMIOK Posts: 4 Member
    Salmon filet - 12-15 minutes in the oven at 450°. I like to season with pink Himalayan salt, dill, fresh ground black pepper and a lemon wedge on top. I prepare some brown rice by putting 2 cups water in pan bring to boil add 1 cup brown rice. Then after about 10 minutes I reduce heat to low and let simmer, careful not to remove lid so rice steams. Usually 15-20 min total cook time. Then I like to grill veggies such as zucchini, asparagus, yellow squash and maybe some onions and peppers. Season to taste. Olive oil spray if you like.. some times I switch it up instead of rice I will peel sweet potatoes and chop them up and steam them and then throw them in the mixer with a small amount of brown sugar and cinnamon and maybe add a little 2% milk. They make excellent creamed potatoes. Hope this helps!
  • BasMIOK
    BasMIOK Posts: 4 Member
    Oh I almost forgot...1cup steamed brown rice, some frozen peas, some minced carrot and green onions chopped and an egg. I make Chinese fried rice with healthy ingredients and sometimes add marinated steak tips and asparagus tips too. Instead of soy sauce with it there's a product out there made with amino acids called "Bragg" liquid aminos.
  • BasMIOK
    BasMIOK Posts: 4 Member
    I also love to grill steak or chicken breast on a stove top griddle I found at Williams-Sonoma. It has a cast iron surface and ridges or lines on it so it leaves grill marks. I usually season everything with either apple cider vinegar lemon and cayenne pepper (in moderation), garlic or olive oil and balsamic vinegar and an assortment of herbs. I typically google how to cook them meats poultry and fish because cook time can change by the type and quantity.
  • BasMIOK
    BasMIOK Posts: 4 Member
    Whole wheat rotini, olive oil, apple cider vinegar, fresh chopped celery, kidney beans, garbanzo beans, cucumber, tomoatoes, green beans, fresh basil chiffonade, onions, salt n pepper to taste.... Wallah healthy vegetarian antipasti! Add fresh grated Pecorino Romano as a garnish.
  • anaxmann
    anaxmann Posts: 103 Member
    I usually just make a few extra servings of something and bring that for lunch. So I will boil half a dozen eggs and have 3 or 4 servings of egg salad (eggs, mayo, lots of mustard) or chicken (canned or boiled chicken and ranch dressing) and have 3 or 4 servings of chicken salad. Soup is pretty easy to make extra of without a bunch of extra work. Sometimes I make a bunch or a protein (chicken in the slow cooker with salsa or beef with taco seasoning) and take salads for lunch. I don't usually "meal prep" because I typically make lunch and breakfast at the same time. I have made quiche in the past; find a crust recipe you are comfortable with, eggs, milk or cream, veggies, cheese, leftover protein, bake until set, cut and refrigerate. Anything you like to make for dinner can become a meal prep option for lunch, especially if you have a fridge/microwave at work.
  • NanceePants11
    NanceePants11 Posts: 34 Member
    Emily3907 wrote: »
    I do a lot of meal prep, but my fave is chicken burrito bowls.

    I use the following recipes:

    Rice - http://www.skinnytaste.com/chipotle-cilantro-lime-rice-4-pts/
    Corn Salsa (I also add cumin to this recipe) - http://www.skinnytaste.com/corn-salsa-with-lime/
    Chicken - Take the first six ingredients and whirr them together in a blender or food processor. Pour into a gallon ziploc bag, add chicken, mush it all together to marinate. I let mine marinate for at least 4 hours, but I have done overnight or 8 hours, with no problems. Then just grill the chicken and cut into pieces! I use the below recipe for 10 servings.

    1 fruit, Lime Juice - 1 Fruit
    0.25 cup, Oil - Olive
    1 tbsp, Tomato Paste
    1 container (6 tbsp ea.), Taco Seasoning
    0.25 container (12 tbsp. (32g) ea.), Adobo Chipotle Peppers
    1 cup water
    2.50 lb(s), Boneless Skinless Chicken Breast

    Then I just add some sour cream and 1 oz. Monterey Jack cheese. Photo has the bowl with chicken and rice, small ball jars with salsa and ziploc baggies with cheese:
    aglqqwaib02q.jpg

    Nice!!! That looks good! Do you have any problems with the chicken becoming dry after being stored?
  • NanceePants11
    NanceePants11 Posts: 34 Member
    anaxmann wrote: »
    I usually just make a few extra servings of something and bring that for lunch. So I will boil half a dozen eggs and have 3 or 4 servings of egg salad (eggs, mayo, lots of mustard) or chicken (canned or boiled chicken and ranch dressing) and have 3 or 4 servings of chicken salad. Soup is pretty easy to make extra of without a bunch of extra work. Sometimes I make a bunch or a protein (chicken in the slow cooker with salsa or beef with taco seasoning) and take salads for lunch. I don't usually "meal prep" because I typically make lunch and breakfast at the same time. I have made quiche in the past; find a crust recipe you are comfortable with, eggs, milk or cream, veggies, cheese, leftover protein, bake until set, cut and refrigerate. Anything you like to make for dinner can become a meal prep option for lunch, especially if you have a fridge/microwave at work.

    Hi! I usually meal prep but when I don't have time I get side tracked. I think I'll do meal prep one week and do something like this the next! Thank you :)
  • Btheodore138
    Btheodore138 Posts: 182 Member
    My go to is chicken burritos. I put 2lbs of chicken breasts in a crock pot with a packet of chicken taco seasoning and half a cup of salsa. About 4 hours on high or 6 hours on low. I then shred it up, and cook for another half an hour. I put in on whole wheat tortillas with a bit of refried beans and cheese, wrap it in a paper towel and then dump them into freezer bags. Then whenever I need something quick to make, I can take it out and nuke it in the paper towel. I usually do it on "express defrost" until cooked.

    Another good one is a quinoa and chickpea bowl. I get a bag of frozen quinoa and kale, cook it and add some sundried tomatoes in oil, herbed feta cheese crumbles, salt and pepper, and couple squirts lemon juice,and a can of drained chickpeas. It's best eaten cold and lasts a few days in the fridge.

    I also found a great and tasty "egg roll in a bowl" recipe here, which is also fabulous as leftovers. http://www.bunsinmyoven.com/2015/08/24/sausage-egg-roll-in-a-bowl/
  • nichell88
    nichell88 Posts: 364 Member
    Slow cooker cilantro lime chicken. I usually eat it with half a whole wheat tortilla, but can eat it by itself. It's delicious and easy to plan with because you can make a whole batch to prep with

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