Easy 3 4 5 Ingredient Recipes Fat Loss Macro Free Downloadable Cookbook
Hey y'all! I'm back with another 5-Day Meal Prep Menu for Weight Loss. And, this time around, I also created a grocery list that you can download just to make your life easier!
If you have trouble sticking to a healthy diet, then meal prepping is key. This particular meal prep shouldn't take you any longer than 1-2 hours in the kitchen and will feed you for 5 full days, including snack options.
What's on this week's meal prep menu…
This week's weight loss meal prep menu will include:
- Overnight Protein Oats (2 flavors)
- Paleo Chicken Nuggets
- Creamy Cucumber Dill Salad
- High Protein Turkey Meatloaf
- Cauliflower Mash
- Steamed Broccoli
- Celery Sticks with Almond Butter
- Boiled Eggs
*All recipes on this meal plan are gluten free.
Favorite Glass Meal Prep Containers…
If you're looking for meal prep containers, I highly recommend getting glass instead of plastic. I've listed a few of my favorites on Amazon below (favorites from left to right).
Counting Macros…
Under each recipe, I've included the macros as well. With this meal prep menu, your calorie count should range anywhere from 1,400-1,600 calories per day depending on how many snacks you consume. This range is ideal for women trying to lose weight.
If you're a man wanting to lose weight, then I suggest consuming around 1,800-2,000 calories per day for best results.
Keep in mind that these macros are an average, meaning that most people will see results and lose weight sticking to these meal plans. If you're not seeing results, then you can either reduce your overall calorie. Or, you may want to work one-on-one with a nutritionist and doctor to make sure you don't have any underlying hormonal imbalances or nutritional deficiencies that could be hindering your weight loss results.
Even though counting calories and macros can help with weight loss, be careful not to get obsessed with it. In my opinion and experience, focusing on overall portion control and consuming quality whole foods is more sustainable longterm. So, of course, use these meal plans to jumpstart your health and weight loss and to give you an idea of proper portion sizes, but don't obsess over calorie counting. It's not mentally healthy longterm, IMO.
Watch Meal Prep Video Below…
Breakfast – Overnight Protein Oats (2 ways)
For breakfast, we're having overnight protein oats – Banana Bread & Almond Butter Chia flavors. If you're on a grain free diet, feel free to substitute the overnight oats with any of my chia pudding recipes.
Banana Bread Protein Overnight Oats
Servings: 3 | Prep Time: 5 minutes
Ingredients
-
2 Ripe Bananas, mashed
-
1.5 C. Rolled Oats
-
2 C. Unsweetened Almond Milk
-
3 Tbsp Your Favorite Protein Powder (I use Collagen Peptides)
-
6 Tbsp Chopped Nuts (I used chopped walnuts)
-
1.5 tsp Vanilla Extract
-
1.5 tsp Cinnamon
-
3 Tbsp Ground Flax Seeds
-
Pinch of Sea Salt
-
Optional Toppings: 5-10 Banana Slices and/or 1/4 C. Blueberries
-
1.5 Tbsp Monk Fruit Sweetener (optional) **You can also use 1 tsp maple syrup or honey
Directions
- Mash bananas with a fork. Distribute evenly into 3 containers (I used mason jars).
- Next, add 1/2 C. rolled oats to eat container along with 2/3-3/4 C. Unsweetened Almond Milk. Give that a good stir.
- Then, to each container add 1 Tbsp protein powder, 2 Tbsp chopped nuts, 1/2 tsp vanilla, 1/2 tsp cinnamon, 1 Tbsp ground flax seeds, a pinch of sea salt, and 1/2 Tbsp extra sweetener (optional). Mix each container with a fork until ingredients are fully combined.
- Add toppings and seal each container with a lid. When ready to serve, give it a good stir and enjoy! These will last in the fridge for up to 7 days. **Feel free to add the toppings when ready to serve.
Nutrition Facts
Serving Size 1 Jar
Servings Per Container 3
Amount Per Serving
Calories 475 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 65g 22%
Dietary Fiber 12g 48%
Sugars g
Protein 18g 36%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Almond Butter Chia Protein Overnight Oats
Servings: 2 | Prep Time: 5 minutes
Ingredients
-
1 C. Rolled Oats
-
1.5 C. Unsweetened Almond Milk
-
2 Tbsp Chia Seeds
-
4 Tbsp Unsweetened Almond Butter (or any nut/seed butter)
-
2 Tbsp Your Favorite Protein Powder (I used Collagen Peptides)
-
1-2 Tbsp Monk Fruit (or any preferred sweetener)
-
Toppings: 1 C. Fresh Berries (any sort)
Directions
- In two separate containers (I used mason jars), divide ingredients equally and add all ingredients to each container (except toppings). Stir to thoroughly combine all ingredients. Add toppings.
- Seal with a lid and place in fridge until ready to serve. When ready to serve give it a good stir and enjoy! **Will last in the fridge for up to 7 days.
Nutrition Facts
Serving Size 1 Jar
Servings Per Container 2
Amount Per Serving
Calories 515 Calories from Fat 216
% Daily Value*
Total Fat 24g 37%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 50g 17%
Dietary Fiber 14g 56%
Sugars g
Protein 28g 56%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Lunch – Paleo Chicken Nuggets with Creamy Cucumber Dill Salad
For lunch this week, we're having paleo chicken nuggets with a creamy cucumber dill salad. If you don't like chicken nuggets, feel free to substitute them with a regular grilled chicken breast.
Paleo Chicken Nuggets
Servings: 5 | Prep Time: 10 minutes | Cook Time: 20 minutes
Ingredients
- For the Nuggets:
-
1 lb Ground Chicken
-
1 Egg
-
1-2 tsp Hot Sauce (I used Siete Hot Sauce) **With this amount, the nuggets won't be super spicy. If you prefer more spice, add more hot sauce.
-
1 tsp Sea Salt
-
3 Tbsp Coconut Flour
- For the Coating:
-
1/3 C. Almond Flour
-
4 Tbsp Ground Flax Seeds
-
1/2 tsp Sea Salt
-
1/2 tsp EACH of Garlic Powder, Onion Powder, Chili Powder, & Paprika
- For Baste:
-
3 Tbsp Grass-fed Butter, Ghee, Coconut Oil, or Avocado Oil, melted
-
1-2 Tbsp Hot Sauce **add more if you prefer nuggets to be more spicy.
Directions
- Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or silicon mat.
- In a large mixing bowl, add all of the nugget ingredients and mix with hands until fully combined. Set aside.
- In a small bowl, add all of the coating ingredients and mix well.
- Wet hands and scoop out about a Tbsp of the ground chicken mixture, roll it into a ball then flatten into a nugget shape (about 1/2 inch thick). Lightly press it into the coating mixture and coat each side of the nugget. Place onto the baking sheet. Repeat this process until all of the ground chicken mixture is gone. **I aimed for 20 nuggets so I'd have 4 nuggets each day for lunch.
- Bake nuggets for 15 minutes (no need to flip).
- Remove nuggets from oven and lightly brush the baste mixture on each side of the nugget. Place back into oven and bake for another 5-7 minutes. ENJOY!
Nutrition Facts
Serving Size 4 nuggets
Servings Per Container 5
Amount Per Serving
Calories 300 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 5g 2%
Dietary Fiber 3g 12%
Sugars g
Protein 22g 44%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Creamy Cucumber Dill Salad
Servings: 5 | Prep Time: 5-10 minutes
Ingredients
-
2 Large Cucumber, sliced & halved
-
1/2 Purple Onion, sliced
-
2 Tbsp Fresh Dill, de-stemeed & finely chopped
-
1 Large Lemon
-
1 Garlic Clove, grated
-
1 tsp Raw Honey
-
Sea Salt & Black Pepper
-
1/4 C. Mayonnaise or Greek Yogurt (I used the Primal Kitchen Avocado Mayo)
Directions
- Add cucumber and purple onion to large bowl. Zest the lemon first and then squeeze the lemon juice from the entire lemon.
- Add all remaining salad ingredients and thoroughly mix until combined. Cover bowl and place in fridge until ready to serve. **Tip: I like to randomly stir the salad to ensure all of the ingredients are marinating in the mayonnaise and lemon juice.
Nutrition Facts
Serving Size 1
Servings Per Container 5
Amount Per Serving
Calories 125 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 5.5g 2%
Dietary Fiber 1g 4%
Sugars g
Protein 1g 2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Dinner – Turkey Meatloaf with Cauliflower Mash & Broccoli
For dinner, we're having a delicious high protein turkey meatloaf with cauli-mash and steamed broccoli.
High Protein Ground Turkey Meatloaf
Servings: 5 | Prep Time: 10 minutes | Cook Time: 40 minutes
Ingredients
- For the Meatloaf:
-
1.5 lbs Ground Turkey
-
1 Egg
-
1/2 Onion, chopped (any type)
-
2-3 Garlic Cloves, minced
-
1/4 C. + 2 Tbsp Ground Flax Seeds
-
2 tsp Italian Seasoning
-
1 tsp EACH of Sea Salt & Paprika
-
1/2 tsp EACH of Black Pepper, Garlic Powder, & Onion Powder
- For the Sauce:
-
6 oz Tomato Paste
-
2 Tbsp Raw Honey
-
1/2 tsp Sea Salt
Directions
- Preheat oven to 375 degrees F. Line a loaf pan with parchment paper or grease with non-stick oil.
- In a mixing bowl, add all meatloaf ingredients and mix until fully combined.
- Transfer meatloaf mixture to the loaf pan and press firmly into the pan (tightly packed).
- For the sauce, in a small saucepan over low-medium heat, add all sauce ingredients and whisk until fully combined & slightly warm.
- Spread sauce evenly over the meatloaf and bake the meatloaf for 40 minutes. Remove from oven and let it rest for 10 minutes before slicing. Cut into 10 equal slices and enjoy 2 slices as a single serving. Serve alongside the cauliflower mash and steamed broccoli.
Nutrition Facts
Serving Size 2 slices
Servings Per Container 5
Amount Per Serving
Calories 320 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 17g 6%
Dietary Fiber 4g 16%
Sugars g
Protein 31g 62%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Savory Cauliflower Mash
Servings: 5 | Prep Time: 5 minutes | Cook Time: 15-20 minutes
Ingredients
-
1 Large Head of Cauliflower (or 2 small)
-
2 Tbsp Grass-fed Butter, Ghee, or Coconut Oil
-
Sea Salt & Pepper, to taste
-
Optional: Garlic Powder & Dried Parsley (recommended for best flavor)
Directions
- Cut all stems off of the cauliflower and steam cauliflower until extra soft. It MUST be extra soft. **I used my Ninja Foodi all-in-one system to steam the cauliflower but you can also steam it on the stovetop.
- Transfer steamed cauliflower to a saucepan and mash with a potato masher or fork. Then, use an immersion hand blender to get it extra creamy similar to the texture of real mashed potatoes (this device is a game-changer for making delicious cauli-mash!).
- Once mashed, add butter/oil and all seasonings to taste. ENJOY!
Nutrition Facts
Serving Size 1
Servings Per Container 5
Amount Per Serving
Calories 80 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 6g 2%
Dietary Fiber 2.5g 10%
Sugars g
Protein 2g 4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Steamed Broccoli
Servings: 5 | Prep Time: 3 minutes | Cook Time: 10 minutes
Ingredients
-
1 Large Head of Broccoli (or 2 small)
-
Sea Salt & Pepper, to taste
Directions
- Cut broccoli into bite site pieces and steam for 10 minutes or until it reaches your desired softness. **I used my Ninja Foodi all-in-one system to steam the broccoli but you can also steam it on the stovetop.
- Transfer steamed broccoli to a large bowl and season with sea salt and pepper, to taste. Feel free to add additional seasonings.
Nutrition Facts
Serving Size 1
Servings Per Container 5
Amount Per Serving
Calories 30 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 6g 2%
Dietary Fiber 3g 12%
Sugars g
Protein 3g 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Snack Options
For snacks throughout the week, I'm going to boil some eggs and prepare some celery sticks and almond butter for dipping. Keep in mind that the amount of snacks you consume per day will increase your total calorie intake, so be sure to factor those macros into the main meals.
For instance, with only your main meals, the calorie count is 1,330-1,370 calories per day . If you include 1 boiled egg, celery sticks, and 2 Tbsp of almond butter as a snack, that adds an extra 280 calories and will put your total calorie intake around 1,610-1,650 per day.
Snack #1 – Celery Sticks & Almond Butter
Servings: 5 | Prep Time: 5 minutes
Ingredients
-
1 Large Bundle of Celery
-
10 Tbsp Almond Butter (or any nut or seed butter)
Directions
- Cut the end off the celery. Then, cut it into bite-size sticks.
- To keep the celery extra crunchy throughout the week, add the celery sticks to glass jars, fill with water, seal the lid, and place in the fridge until ready to serve (see meal prep video).
- In separate smaller containers, pre-portion out 2 Tbsp of Almond Butter to dip your celery sticks in. When ready to serve, eat as many celery sticks as you'd like and 2 Tbsp almond butter as a single serving.
Nutrition Facts
Serving Size 2 Tbsp
Servings Per Container 1
Amount Per Serving
Calories 190 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 6g 2%
Dietary Fiber 3g 12%
Sugars g
Protein 7g 14%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Snack #2 – Boiled Egg
Servings: 5 | Cook Time: 10 minutes
Ingredients
-
5 Eggs
-
Sea Salt & Pepper, optional
Directions
- Boil eggs to your liking. When ready to serve, sprinkle with a bit of sea salt and pepper, to taste.
- Enjoy 1 boiled egg as 1 single serving.
Nutrition Facts
Serving Size 1
Servings Per Container 1
Amount Per Serving
Calories 70 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat g 0%
Trans Fat g
Cholesterol mg 0%
Sodium mg 0%
Total Carbohydrate 0.5g 0%
Dietary Fiber g 0%
Sugars g
Protein 6g 12%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
I hope y'all give this meal prep menu for weight loss a try! Comment below to let me know your results or if you have any questions about the plan. If you want me to continue sharing these meal preps, be sure to give my meal prep video a thumbs up!
And, don't forget to share my meal prep videos with your friends and family so y'all can do them together and hold each other accountable 🙂
Source: https://feelinfabulouswithkayla.com/2020/08/05/meal-prep-weight-loss/
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