44 Cheap and Healthy Meal Prep Ideas To Help You Lose Weight

Finding cheap, quick and healthy meal prep ideas for weight loss makes weekdays simpler and takes the guesswork out of what to cook.

In today’s video I’m going to give you 44 cheap and healthy ideas to help you lose weight. 

Cheap and Healthy Breakfast Ideas

Peanut Butter Banana Baked Oatmeal Cups

upgradedhealth

Recipe here

Healthy baked oatmeal cups are a tasty, nutritious snack that is perfect for any time of day. Oatmeal cups are made with healthy ingredients.

Overnight Oats

upgradedhealth

Recipe here

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.

Starbucks Protein Bistro Box – DIY

upgradedhealth

Recipe here

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.

Bacon Egg Cups

upgradedhealth

Recipe here

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.

Blueberry Chia Pudding

upgradedhealth

Recipe here

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!

Make Ahead Breakfast Burritos

upgradedhealth

Recipe here

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.

Greek Yogurt Bark

upgradedhealth

Recipe here

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 for a healthy snack.

Peanut Butter Green Smoothie Freezer Packs

upgradedhealth

Recipe here

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!

Fruit and Yogurt Bistro Box

upgradedhealth

Recipe here

Breakfast Meal Prep is 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, these Fruit and Yogurt Bistro Boxes are a fresh idea for busy mornings.  

Baked Oatmeal Breakfast Squares

upgradedhealth

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.

Recipe here

Ham, Egg, and Cheese Breakfast Quesadillas

upgradedhealth

Recipe here

Meal prep ahead of time so you can have breakfast done right every morning! This breakfast quesadillas recipe has less than 300 calories per serving!

5-Ingredient Meal Prep Egg White Frittata

upgradedhealth

Recipe here

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!

Cheap and Healthy Meal Prep Ideas For Lunch

Healthy Tuna and Avocado Halves

upgradedhealth

Recipe here

Make your next meal prep session quick and easy with this low 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.

Shrimp Avocado and Mango Lunch Bowl

upgradedhealth

Recipe here

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. 

Pulled Pork Lettuce Wraps

upgradedhealth

Recipe here

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.

Eggroll In A Bowl

upgradedhealth

Recipe here

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.

Mediterranean Power Bowl

upgradedhealth

Recipe here

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.

BBQ Chicken Bowl

upgradedhealth

Recipe here

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!

Weight Loss Cabbage Soup

upgradedhealth

Recipe here

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!

Low Carb Taco Bowl

upgradedhealth upgradedhealth

Recipe here

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

upgradedhealth

Recipe here

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!

Shrimp Salad Lettuce Wraps

upgradedhealth

Recipe here

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!

Smoked Salmon Sushi Bowl

upgradedhealth

Recipe here

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

upgradedhealth

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.

Sweet Potato Chickpea Buddha Bowl

upgradedhealth

Recipe here

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.

Fish Taco Bowl

upgradedhealth

Recipe here

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.

Cold Sesame Noodle Meal Prep Bowls

upgradedhealth

Recipe here

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. 

Turkey Spinach Pinwheels

upgradedhealth

Recipe here

Prep your lunches for the week with these turkey spinach and cheese pinwheels! No more overpriced snacks and lunches!!!

Green Quinoa Salad Jars

upgradedhealth

Recipe here

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!

5 Delicious Lunch Box Ideas For Work

upgradedhealth

Recipe here

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.

Chicken and Hummus Plate

upgradedhealth

Recipe here

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.

Cheap and Easy Dinner Meal Prep Ideas

Taco Stuffed Sweet Potatoes

upgradedhealth

Recipe here

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 Turkey Zucchini Meatballs

upgradedhealth

Recipe here

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!

Super Simple Turkey Stir-Fry

upgradedhealth

Recipe here

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.

Pesto Shrimp and Zucchini Noodles

upgradedhealth

Recipe here

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.

Air Fryer Sausage and Veggies

upgradedhealth

Recipe here

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.

15 Minute Meal-Prep Garlic Butter Salmon with Asparagus

upgradedhealth

Recipe here

15 Minute Meal-Prep Garlic Butter Salmon with Asparagus – This easy garlic butter salmon meal prep with asparagus is 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.

Easy Portobello Mushroom Pizza

upgradedhealth

Recipe here

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.

Asian Ginger Pork Bowl

upgradedhealth

Recipe here

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!

Sheet Pan Chicken Fajitas

upgradedhealth

Recipe here

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.

Greek Salad Bowl With Chicken

upgradedhealth

Recipe here

Our Greek chicken salad bowl is 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. Combining olives, cucumber, feta, and cauliflower rice, with a delicious tzatziki sauce and chicken, our Greek salad is a hearty and filling salad.

Asian Chicken Lettuce Wraps

upgradedhealth

Recipe here

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.

Korean Ground Beef Bowl

upgradedhealth

Recipe here

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!

Italian Turkey Zucchini Skillet

upgradedhealth

Recipe here

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.

 

Recommended Articles

Leave a Reply