Overview
This 5-day meal prep weight loss plan is ideal for busy adults who want to shed body fat without sacrificing flavor or spending hours in the kitchen every day. Each day targets roughly 1600 calories and 120 grams of protein to keep you full, preserve lean muscle, and support steady fat loss. Batch-cook on Sunday and Wednesday to keep fresh, portioned meals ready throughout the week.
Daily average: 1528 kcal · 93g protein · 131g carbs · 77g fat.
Day 1
BreakfastParfait with Maple Yogurt, Citrus and Pomegranate
2 cups ( 16 ounces ) thick, plain Greek or Icelandic-style yogurt · 1/4 cup ( 2 3/4 ounces ) maple syrup · 1/2 teaspoon ground cinnamon · 1/4 teaspoon ground ginger · 1/4 teaspoon ground cloves · Pinch salt · 5 navel oranges (about 7 1/2 ounces each) · 4 pink grapefruit (about 8 ounces each) · 1/2 cup (3 ounces) shelled pistachios, roughly chopped , plus more for garnish · 1/2 cup ( 3 ounces ) pomegranate seeds
395 kcal · 13g protein · 86g carbs · 14g fatRecipe: Simply Recipes
LunchSoy Sauce Quinoa Bowl
For the quinoa · 1 teaspoon vegetable oil · 1/2 teaspoon sesame oil · 1/2 cup quinoa · 2 teaspoons soy sauce · 1 cup chicken stock or vegetable stock · 1/2 inch knob ginger, peeled · 4 stalks cilantro, leaves removed and set aside · For the veggies: · 1 teaspoon sesame oil · 1 teaspoon vegetable oil · 1/4 teaspoon salt · 7 ounces firm tofu, cut into 1 inch cubes · 1/2 red bell pepper, sliced · 8 heads baby bok choy · 1/2 tablespoon toasted sesame seeds · Leaves of 4 stalks cilantro, finely chopped
489 kcal · 31g protein · 47g carbs · 23g fatRecipe: Food52
DinnerParmesan Crusted Salmon Recipe
26 ounces boneless salmon fillets · 16 ounces asparagus · 10 ounces baby carrots · 1/2 cup Panko bread crumbs · 1/4 cup shredded Parmesan cheese · 1 medium egg · 3 tablespoons olive oil (divided) · 1 teaspoon garlic powder (divided) · 1/4 teaspoon salt · 1/4 teaspoon black pepper · 1/2 teaspoon paprika · 1 teaspoon lemon juice · 4 lemon slices · 2 tablespoons parsley (chopped)
628 kcal · 47g protein · 25g carbs · 39g fatRecipe: Food52
SnackChewy Oatmeal-Almond Butter Cookies
1 1/2 cups rolled oats · 1/4 cup almond flour · 1 teaspoon apple pie spice · 1/2 teaspoon baking soda · 1/2 teaspoon kosher salt · 2/3 cup almond butter, well stirred · 2/3 cup packed dark brown sugar · 1 large egg · 1/2 teaspoon pure vanilla extract · 1 apple, peeled and cored, grated on the large holes of a box grater · 1/2 cup chopped pitted dates · 3/4 cup confectioners’ sugar · 1/4 teaspoon apple pie spice · 1 tablespoon water, plus more if needed
152 kcal · 3g protein · 23g carbs · 6g fatRecipe: Food Network
Day total: 1664 kcal · 94g protein · 181g carbs · 82g fat
Day 2
BreakfastGreek Yogurt Parfait with Ginger Candied Pumpkin, Berries and Pumpkin Seed Pecan Granola
1/2 cup raw steel-cut oats · 1/4 cup pecans, toasted and chopped · 1/4 cup pumpkin seeds · 2 teaspoons black sesame seeds · 1 teaspoon vegetable oil · 1 teaspoon maple syrup · 1/2 cup plus 1 teaspoon brown sugar · Salt and cracked black pepper · 1 cup diced kabocha squash · 1/4 pound fresh ginger, chopped · 1/4 pound raspberries · 1/4 pint blackberries · 2 cups Greek yogurt · Zest of 2 limes
413 kcal · 17g protein · 50g carbs · 19g fatRecipe: Food Network
LunchGreek Chicken Quinoa Bowl recipes
4 oz grilled chicken · 1/2 C cooked quinoa · 1/4 C diced tomato · 1/4 C diced cucumber · 1/4 C diced sweet pepper · 1 T feta cheese · 4 kalamata olives · 1 tsp olive oil · 1 T fresh lemon juice · 1/2 tsp lemon zest · 1/4 tsp dill · salt · pepper
451 kcal · 27g protein · 27g carbs · 26g fatRecipe: chocolatesalad.com
DinnerBaked Mustard-Crusted Salmon with Asparagus and Tarragon
1 bunch thin asparagus (about 1 pound), trimmed · 3 tablespoons olive oil, divided · 3/4 teaspoon kosher salt, divided · 1/2 teaspoon freshly ground black pepper, divided · 4 (6-ounce) skin-on salmon fillets · 8 teaspoons country-style or whole-grain Dijon mustard · 3 tablespoons panko (Japanese breadcrumbs) · 1/4 teaspoon smoked paprika · 2 tablespoons chopped fresh tarragon
487 kcal · 38g protein · 8g carbs · 34g fatRecipe: Epicurious
SnackGOOEY BROWNIES with ALMOND BUTTER FROSTING recipes
1 small-medium cooked sweet potato, roughly chopped · 1 1/2 cups cooked black beans · 1/3 cup pitted Medjool dates · 1/2 cup cacao powder · 3/4 cup tiger nut flour (or your fave wholesome flour) · 1 tablespoon ground flax seed · 1 tablespoon baking powder · 1/6 cup coconut oil · 1/6 cup almond milk · 1 teaspoon vanilla extract · 1/2 teaspoon sea salt · 1/4 cup apple sauce · 2 tablespoons melted coconut oil · 3 tablespoons maple syrup · 1/4 cup almond butter · 1/4 teaspoon sea salt, or more if desired
143 kcal · 4g protein · 19g carbs · 7g fatRecipe: This Rawsome Vegan Life
Day total: 1494 kcal · 86g protein · 104g carbs · 86g fat
Day 3
BreakfastPumpkin Pie Yogurt Parfait
1/2 cup pumpkin puree · 1 tablespoon maple syrup · 1/2 teaspoon ground cinnamon · 1/2 cup low fat Greek yogurt · 1/3 cup granola · 1/3 cup sliced strawberries (optional)
421 kcal · 22g protein · 56g carbs · 13g fatRecipe: Food52
LunchSummer Caprese Bowl recipes
1 cup cooked quinoa · 2 cup fresh greens (romaine, red leaf lettuce, arugula) · 1 charred grilled zucchini (about 1 cup) · 1 oz. part skim mozzarella cheese · 1 tablespoon fresh basil · 6 ounces grilled chicken, sliced · 1 tablespoon white balsamic vinegar · 1 teaspoon fresh chopped thyme · 1/2 teaspoon honey · 1/2 ripe peach, finely chopped · 1 tablespoon EVOO
444 kcal · 25g protein · 30g carbs · 25g fatRecipe: capefearnutrition.com
DinnerBaked Salmon Asparagus Sheet Pan Dinner
2 Lbs Wild Salmon · 1 Lb Thin Asparagus Spears, (trimmed) · 1/3 Cup Maple Syrup · 1/4 Cup Whole Grain Mustard · 2 teaspoons Yellow Mustard · 1 Tablespoon Olive Oil · 2 teaspoons Prepared Horseradish, (optional - for spicy) · Pinch Salt/Pepper
464 kcal · 52g protein · 23g carbs · 18g fatRecipe: wonkywonderful.com
SnackPecan-Almond Butter
1 cup unsalted almonds · ¾ cup unsalted pecans · 1 tablespoon honey · ½ teaspoon vanilla extract · ½ teaspoon ground cinnamon · ¼ teaspoon salt
177 kcal · 5g protein · 7g carbs · 16g fatRecipe: EatingWell
Day total: 1506 kcal · 104g protein · 116g carbs · 72g fat
Day 4
BreakfastMediterrranean style Granola Yogurt Parfait
Chocolate Granola: · 5 cups rolled oats (please do not use instant oatmeal as the results does vary!) · 1 cup dessicated coconut · ½ cup chocolate chips or broken chocolate pieces · ½ cup nuts ( I usually include chopped almonds or walnuts) · ½ cup dried cranberries · ½ cup raisins · 3 tsbp orange peel · ½ cup vegetable oil or melted butter · ½ cup clear runny honey · ¾ cup brown sugar · 1 tsp salt · 1 vanilla pod or 1 tsp vanilla extract · For the parfait: · 1 cup homemade Greek style yogurt · ½ cup Granola (recipe above) · 3 tbsp Seville orange marmalade · a handful of de-shelled pistachios · 2 tbsp honey · a handful of pomegranate seeds
369 kcal · 7g protein · 53g carbs · 17g fatRecipe: Honest Cooking
LunchSeattle Sunshine Bowl recipes
1 1/3 cup cooked quinoa · 2 cups diced grilled chicken breast · 1 1/3 cup finely chopped broccoli heads · 1 1/3 cup finely diced red peppers · 1 1/3 cup shredded carrots · ½ cup cannellini beans · ¼ cup hulled pumpkin seeds · ¼ cup chopped green onions · ¼ cup crumbled feta cheese · ½ cup whole raw almonds · 2 cups water, divided · Juice from 3 lemons · 1 garlic clove · 1 teaspoon honey · 1 teaspoon turmeric · 2 teaspoons Kosher salt · 10 basil leaves
516 kcal · 41g protein · 51g carbs · 19g fatRecipe: Skinnytaste
DinnerBaked Salmon Shrimp and Asparagus recipes
1 - 1 ½ lbs salmon · 1 lb shrimp, uncooked · ½ lb asparagus · 1 large lemon · 6 Tbsp butter, sliced · seasoning · ¼ tsp paprika · ¾ tsp salt · ⅛ tsp pepper · ¼ tsp garlic · 1 Tbsp fresh parsley, optional
460 kcal · 43g protein · 6g carbs · 30g fatRecipe: valentinascorner.com
SnackApple with Cinnamon Almond Butter
1 medium apple · 1 tablespoon smooth almond butter · Pinch of ground cinnamon
193 kcal · 4g protein · 28g carbs · 9g fatRecipe: EatingWell
Day total: 1538 kcal · 95g protein · 138g carbs · 75g fat
Day 5
BreakfastGranola and Greek Yogurt Parfaits
2 Cups old-fashioned oats · 1/2 Cup chopped walnuts · 1/2 Cup chopped or sliced almonds · 1/2 Cup shredded unsweetened coconut · 1/4 Cup wheat germ · 1 Teaspoon ground cinnamon · 1 Teaspoon ground nutmeg · 1/2 Teaspoon salt · 1/4 Cup light brown sugar · 1/4 Cup honey · 1 Teaspoon vanilla extract · 1/2 Cup raisins · 1/2 Cup dried blueberries · 16 Ounces Greek yogurt
365 kcal · 11g protein · 50g carbs · 16g fatRecipe: The Daily Meal
LunchSumac Chicken Kabobs Quinoa Bowls recipes
2 6 oz chicken breasts, cut into ½ inch cubes · 1 tbsp sumac · ½ tsp garlic powder · 1 tsp salt · 1.4 tsp black pepper · 2 tbsp lemon juice · ¼ cup olive oil · 8 small wooden skewers, soaked in cold water for 15minutes · 1 cup Greek yogurt · ¼ tsp salt · 1 small garlic clove (or less, to taste), pressed · 1 tbsp chopped dill · 2 tbsp water · ½ cup roasted chickpeas · 2 medium zucchini, sliced into ½ inch rounds and grilled on medium heat for 4 minutes per side · 2 cups chopped lettuce · 2 cups cooked quinoa
520 kcal · 36g protein · 44g carbs · 23g fatRecipe: cookinglsl.com
DinnerMustardy Salmon in a Packet with Asparagus Recipe
4 tablespoons crème fraîche · 4 tablespoons dry white wine · 2 tablespoons Dijon mustard · 2 tablespoons whole grain mustard · 2 bunches (32 stems) asparagus, trimmed and cut in thirds · Kosher salt and freshly ground black pepper · 4 boneless skinless salmon filets (about 6 ounces each)
428 kcal · 38g protein · 7g carbs · 26g fatRecipe: Serious Eats
SnackApple Rugelach
1/2 cup (1 stick) unsalted butter, at room temperature · 4 oz. cream cheese, at room temperature · 1/4 cup granulated sugar · 1 teaspoon pure vanilla extract · 3/4 teaspoon kosher salt, divided · 1 1/4 cups all-purpose flour, plus more for work surface · 1/2 cup unsweetened apple butter · 3 tablespoons honey · 1 teaspoon ground cinnamon · 3/4 cup slivered almonds · 1 large egg, beaten · Sparkling sugar, for garnish
125 kcal · 2g protein · 13g carbs · 7g fatRecipe: Real Simple
Day total: 1438 kcal · 87g protein · 114g carbs · 72g fat
Grocery list
Produce- 4 pink grapefruit (about 8 ounces each)
- 1 teaspoon vegetable oil
- 1 cup chicken stock or vegetable stock
- 4 stalks cilantro, leaves removed and set aside
- For the veggies:
- 1/2 red bell pepper, sliced
- Leaves of 4 stalks cilantro, finely chopped
- 10 ounces baby carrots
- 1 teaspoon garlic powder (divided)
- 1/4 teaspoon black pepper
- 1 teaspoon lemon juice
- 4 lemon slices
- 1 teaspoon apple pie spice
- 1 apple, peeled and cored, grated on the large holes of a box grater
- 1/4 teaspoon apple pie spice
- Salt and cracked black pepper
- 1/4 pound raspberries
- 1/4 pint blackberries
- Zest of 2 limes
- 1/4 C diced tomato
- 1/4 C diced cucumber
- 1/4 C diced sweet pepper
- 1 T fresh lemon juice
- 1/2 tsp lemon zest
- pepper
Protein & dairy- 2 cups ( 16 ounces ) thick, plain Greek or Icelandic-style yogurt
- 7 ounces firm tofu, cut into 1 inch cubes
- 26 ounces boneless salmon fillets
- 1/4 cup shredded Parmesan cheese
- 1 medium egg
- 1 large egg
- 2 cups Greek yogurt
- 4 oz grilled chicken
- 1 T feta cheese
- 4 (6-ounce) skin-on salmon fillets
- 1 1/2 cups cooked black beans
- 1/6 cup almond milk
- 1/2 cup low fat Greek yogurt
- 1 oz. part skim mozzarella cheese
- 6 ounces grilled chicken, sliced
- 2 Lbs Wild Salmon
- 1 cup homemade Greek style yogurt
- 2 cups diced grilled chicken breast
- ½ cup cannellini beans
- ¼ cup crumbled feta cheese
- 1 - 1 ½ lbs salmon
- 1 lb shrimp, uncooked
- 16 Ounces Greek yogurt
- 2 6 oz chicken breasts, cut into ½ inch cubes
- 1 cup Greek yogurt
Pantry- Pinch salt
- 1/2 cup ( 3 ounces ) pomegranate seeds
- For the quinoa
- 1/2 teaspoon sesame oil
- 1/2 cup quinoa
- 2 teaspoons soy sauce
- 1 teaspoon sesame oil
- 1/4 teaspoon salt
- 1/2 tablespoon toasted sesame seeds
- 1/2 cup Panko bread crumbs
- 3 tablespoons olive oil (divided)
- 1 1/2 cups rolled oats
- 1/4 cup almond flour
- 1/2 teaspoon kosher salt
- 2/3 cup almond butter, well stirred
- 2/3 cup packed dark brown sugar
- 3/4 cup confectioners’ sugar
- 1/2 cup raw steel-cut oats
- 1/4 cup pumpkin seeds
- 2 teaspoons black sesame seeds
- 1/2 cup plus 1 teaspoon brown sugar
- 1/2 C cooked quinoa
- 1 tsp olive oil
- salt
- 3 tablespoons olive oil, divided
Other- 1/4 cup ( 2 3/4 ounces ) maple syrup
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 5 navel oranges (about 7 1/2 ounces each)
- 1/2 cup (3 ounces) shelled pistachios, roughly chopped , plus more for garnish
- 1/2 inch knob ginger, peeled
- 8 heads baby bok choy
- 16 ounces asparagus
- 1/2 teaspoon paprika
- 2 tablespoons parsley (chopped)
- 1/2 teaspoon baking soda
- 1/2 teaspoon pure vanilla extract
- 1/2 cup chopped pitted dates
- 1 tablespoon water, plus more if needed
- 1/4 cup pecans, toasted and chopped
- 1 teaspoon maple syrup
- 1 cup diced kabocha squash
- 1/4 pound fresh ginger, chopped
- 4 kalamata olives
- 1/4 tsp dill
- 1 bunch thin asparagus (about 1 pound), trimmed
- 8 teaspoons country-style or whole-grain Dijon mustard
- 1/4 teaspoon smoked paprika
- 2 tablespoons chopped fresh tarragon
Frequently asked questions
How do I get started with this meal prep weight loss plan?
Pick a prep day — Sunday works well for most people. Cook proteins, grains, and roasted vegetables in bulk, then portion them into airtight containers so each meal is grab-and-go throughout the week.
How long do meal-prepped meals stay fresh in the fridge?
Most cooked proteins and roasted vegetables stay fresh for 4 days in the fridge. For Day 4 and Day 5 meals, do a midweek mini-prep on Wednesday to keep everything safe and delicious.
Can I swap meals between days if I get bored?
Absolutely. All meals are designed within the same calorie and protein range, so feel free to mix lunches and dinners across days without throwing off your daily targets.
What if 1600 calories feels too low or too high for me?
Everyone's needs differ based on height, weight, activity level, and goals. Scale portion sizes of grains and healthy fats up or down to match your personal calorie needs, and consider working with a registered dietitian for tailored guidance.
Do I need any special equipment for this meal prep weight loss plan?
A sheet pan, one large skillet, a pot for soups or grains, and a set of glass or BPA-free meal prep containers are all you need. A food scale helps with accurate portioning if hitting your protein and calorie targets is a priority.
Reviewed by g1v.me Medical Team.
Educational information only — not medical advice. Talk to your healthcare provider before changing your diet.
