Weight Loss Meal Prep: Full 5 Days Plan

Without a good plan, you can not go to battle! The same happens in case of weight loss. You need some weight loss meal prep plans.

I talked about the calorie deficit, but even so, you need to know that to lose weight, you need this. By creating a calorie deficit, the body begins to melt away from body fat. A calorie deficit means a few calories and a lot of movement.

Seeing that a dress does not suit you, you wonder what you can do. Weight loss does not seem overnight, and clothes remain the same. First, make some weight loss meal prep plans. For the simple reason that you have some, it will look more comfortable. The weight loss process has one hardpoint, and that’s the beginning.

The problem of extra pounds exists, but you realize that later. Because you see women or men that look better than you, frustration occurs.

As I have said above, you need a plan to go to battle. Meal plans when it comes to slimming are essential. Because you do not know what to eat, but you are hungry, then eat poorly. Moreover, have a well-established plan; you will certainly not wonder what you are going to eat.

Indeed, weight loss requires other choices. Choose what’s healthy, instead of the foods you’ve consumed before. What you need to do is eat healthily and lose weight at the same time. Moreover, if you are doing a weight loss plan, you can also tone your muscles.


Instead of sweets, choose fruits! from this slogan we start. Many people cannot lose weight just because of sweets. A large amount of sugar, oil, flour, chocolate, and other ingredients make it harder for your diet.

Sometimes it sounds impossible unless you try it: proteins, vegetables, and fruits, all you have to do in your meals. Therefore, your diet changes.

On the other hand, you need to know that the calorie deficit depends on your body. While for some, 1000 means moderate, for others, it is very much. Because of this, some are easier to lose, and others harder.

Weight loss meal prep plans include three meals a day, and two snacks. Besides, you have to try to eat at the same hours or at least at close hours. Hydration is also part of the plans for your meals. Even more, you can combine them as you like them.

Day 1 – Breakfast: weight loss meal prep

  • A ½ cup of oats
  • Soy milk or almond milk
  • ½ apple
  • Honey
  • Cinnamon (optional)

Put the oatmeal flakes in the microwave, along with the milk. After the oat is soft and the milk is gone, add the apple. Slice or chop the apple. Breakfast is the most important meal of the day, and oatmeal and the apple will give you the energy you need.


  • Tomato soup
  • Sandwich with beef, horseradish, tomato slices, mustard and if you want, some lettuce.
  • 2 cups veggies
  • ¼ cup of hummus

Serve the tomato soup heated and for the sandwich use one mini wheat pita. We also mentioned beef, so add to the sandwich three thinly sliced ​​roast beef. Tomato slices, you can put 1 or 2. Hummus is also a boost of energy, and these meals keep you full for hours. In other words, you have an excellent meal.


  • Shrimp
  • Potato
  • Spinach
  • Salsa
  • Greek yogurt
  • 100-150 calorie chocolate or ice cream bar

Four ounces of steamed shrimp with a baked potato. Add three tablespoons of salsa and 1 of unsweetened Greek yogurt. Also, you can opt for 3 cups of spinach, steamed as well.

Day 2 – Breakfast:

  • Bran flakes
  • Banana
  • Milk

A ¾ cup of bran flakes with one banana and 1 cup of milk. The milk is fat-free, so add them all in a bowl. Enjoy!


  • Sandwich
  • Turkey breast (3 ounces)
  • Roasted pepper
  • Mozzarella
  • Kiwi

Make a sandwich with one mini wheat pita, turkey breast, light mayonnaise ( just 1 tsp), lettuce, ½ roasted pepper and mustard (optional). Then serve with one mozzarella stick and 1 or 2 kiwis.


  • 4 ounces boneless and skinless chicken breast
  • BBQ sauce
  • 2 cups of Spinach
  • Garlic
  • Olive oil
  • Tomatoes
  • Sweet potato

Grill the chicken breast then sautee the spinach with garlic, olive oil, and tomatoes. Add ½ baked sweet potato and enjoy the taste!

Day 3 – Breakfast:

  • English muffin
  • ½ small apple
  • 1 ounce shredded fat-free cheese
  • Greek yogurt

Microwave 30s the toasted English muffin with the small apple and the cheese. Add 2/3 plain unsweetened Greek yogurt and optional one tablespoon of almonds.


  • Vegetable soup
  • Veggie burger with whole-grain pita
  • 1 cup of grapes

Serve the heated vegetable soup with a veggie burger, then opt for 1 cup of grapes.


  • Poached salmon ( 3 ounces)
  • Coleslaw mix
  • Two scallions
  • Quinoa
  • Apple

Serve the salmon with ¼ cups of coleslaw mix, two sliced scallions, then add rice vinegar and olive oil. Season it how you want, then add a ¾ cup of quinoa and a sliced apple.

Day 4 – Breakfast:

  • 1 cup of frozen berries
  • 8 ounces of fat-free milk
  • ½ banana
  • One hard-boiled egg

While blending the berries with the milk and banana, boil one egg. Drink the smoothie and eat the egg. This breakfast is delicious and meets your need for sweetness.


  • Chicken salad
  • One banana

Roast 4 ounces of chicken breast (skinless), ¼ cup sliced grapes, one tablespoon of slivered almonds and one tablespoon unsweetened Greek yogurt. Serve it over lettuce (optional)


  • Roasted pork tenderloin (3 ounces)
  • Baked squash
  • Cinnamon
  • 2 cups of salad greens

Bake the squash (mashed) with a pinch o cinnamon, salad greens, and olive oil, and you can add vinegar if you want.

Day 5 – Breakfast:

  • English muffin
  • Reduced-fat cheese
  • One tomato slice
  • ½ spinach
  • One poached egg
  • One grapefruit

Let the grapefruit for the final, instead of a chocolate bar.


  • Black bean salad
  • A fruit (your choice)

A ½ cup of black beans, ½ mandarin, chopped red bell pepper, red onion. Add 1 tsp of vinegar and some greens (iceberg /kale). You can opt for stone-ground corn as well.


  • Jambalaya

Combine a ¾ cup of cooked brown rice, a ½ cup of corn, turkey sausage (2 ounces), 1/3 cup of salsa, a ¼ cup of black or navy beans. Heat all of it, then add 3 cups of sauteed spinach with garlic and olive oil.

All in all, if you want more weight loss meal plans, leave us a comment!




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