15 Meal Prep For Weight Loss Using Only 5 Ingredients

Meal prepping doesn’t have to be complicated or overwhelming, especially when you’re trying to lose weight. With just five ingredients, you can whip up 15 delicious and satisfying meals that make healthy eating a breeze. Say goodbye to food waste and hello to tasty dishes that fit perfectly into your weight loss journey!

Garlic Shrimp and Broccoli

Garlic Shrimp and Broccoli is a quick and tasty meal that fits perfectly into your weight loss plan. This dish is colorful and vibrant, featuring juicy shrimp paired with bright green broccoli. The garlic adds a lovely aroma and flavor that makes this meal irresistible.

Using just five ingredients, you can whip up this healthy meal in no time. The combination of shrimp and broccoli provides a great source of protein and vitamins, making it a nutritious choice. Plus, it’s low in calories, which is perfect for those looking to shed some pounds.

This dish is not only easy to prepare but also versatile. You can enjoy it as a main course or serve it over rice or quinoa for a more filling option. The simplicity of the ingredients allows the flavors to shine through, making it a go-to recipe for busy weeknights.

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 cups broccoli florets
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and sauté for about 1 minute until fragrant.
3. Add the shrimp to the skillet and season with salt and pepper. Cook for 2-3 minutes until they turn pink.
4. Add the broccoli florets to the skillet and stir well. Cook for another 5 minutes until the broccoli is tender.
5. Serve hot and enjoy your healthy Garlic Shrimp and Broccoli!

Creamy Tomato Basil Soup

This creamy tomato basil soup is a delightful dish that’s both comforting and simple to make. With just five ingredients, it’s perfect for meal prep, especially when you’re aiming for weight loss. The vibrant red color of the soup, topped with a swirl of cream and fresh basil, makes it visually appealing and appetizing.

The rich tomato flavor combined with the aromatic basil creates a lovely balance. This soup is not only delicious but also nutritious, making it a great choice for lunch or dinner. Pair it with a slice of whole-grain bread for a satisfying meal.

Let’s get into the recipe so you can whip this up in no time!

Ingredients

• 2 cans (14 oz each) diced tomatoes
• 1 cup vegetable broth
• 1 cup heavy cream
• 1/4 cup fresh basil leaves
• Salt and pepper to taste

Instructions

1. Combine the diced tomatoes and vegetable broth in a pot over medium heat. Bring to a simmer.
2. Add the fresh basil leaves and let it cook for about 5 minutes.
3. Using an immersion blender, blend the mixture until smooth. If you don’t have one, carefully transfer it to a blender in batches.
4. Stir in the heavy cream and season with salt and pepper. Heat through but do not boil.
5. Serve hot, garnished with additional basil leaves and a drizzle of cream if desired.

Zesty Lemon Herb Chicken

Looking for a simple yet tasty meal prep option? Zesty Lemon Herb Chicken is a fantastic choice! This dish is not only easy to make, but it’s also packed with flavor. The bright notes of lemon combined with fresh herbs make it a refreshing meal that can be enjoyed throughout the week.

In the image, you can see perfectly cooked chicken breasts topped with vibrant lemon slices and garnished with herbs. The green beans on the side add a nice crunch and color, making this meal visually appealing and nutritious.

This recipe uses just five ingredients, making it perfect for anyone looking to simplify their cooking routine while still enjoying delicious meals. Let’s get into the details!

Cilantro Lime Cauliflower Rice

Cilantro lime cauliflower rice is a fresh and zesty side dish that fits perfectly into any meal prep plan. It’s light, healthy, and super easy to make. The vibrant green cilantro and the tangy lime juice bring a burst of flavor that elevates this dish. Plus, it’s made with just five ingredients!

This cauliflower rice is a fantastic low-carb alternative to traditional rice. It pairs well with grilled chicken, fish, or even as a base for a veggie bowl. The texture is fluffy, and the flavors are bright, making it a crowd-pleaser.

To prepare this dish, you’ll need cauliflower, lime juice, fresh cilantro, salt, and olive oil. The steps are simple, and you can whip it up in no time. It’s perfect for meal prepping, as it stores well in the fridge and can be reheated easily.

Ingredients

• 1 medium head of cauliflower, riced
• 2 tablespoons olive oil
• Juice of 1 lime
• 1/4 cup fresh cilantro, chopped
• Salt to taste

Instructions

1. Rice the cauliflower: Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
2. Cook the cauliflower: In a large skillet, heat olive oil over medium heat. Add the riced cauliflower and sauté for about 5-7 minutes until tender.
3. Add lime and cilantro: Remove from heat and stir in lime juice, chopped cilantro, and salt to taste.
4. Serve: Enjoy warm as a side dish or let it cool and store it in the fridge for meal prep.

Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is a colorful and nutritious dish that’s perfect for meal prep. It’s packed with fresh ingredients like cherry tomatoes, cucumbers, red onion, and cilantro, all tossed together with chickpeas. The combination is not only visually appealing but also offers a burst of flavors that will keep your taste buds happy.

Chickpeas are a fantastic source of protein and fiber, making this salad a great option for weight loss. The veggies add crunch and freshness, while the herbs provide a lovely aroma. You can enjoy this salad on its own or as a side dish with your favorite protein.

Making this salad is super easy. Just chop your veggies, mix everything in a bowl, and you’re good to go! It’s perfect for meal prep since it stores well in the fridge. You can whip it up in no time and have a healthy meal ready for the week.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped

Instructions

1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, and cilantro.
2. Toss gently to mix all the ingredients together.
3. Season with salt and pepper to taste. You can also add a drizzle of olive oil and lemon juice for extra flavor.
4. Serve immediately or store in an airtight container in the fridge for up to 3 days.

Egg and Spinach Breakfast Muffins

Egg and spinach breakfast muffins are a fantastic way to kickstart your day. These little bites are packed with protein and nutrients, making them perfect for anyone looking to eat healthier. The bright green spinach mixed with fluffy eggs creates a colorful and appetizing treat. Plus, they are super easy to make and can be prepped ahead of time for busy mornings.

These muffins are not only tasty but also versatile. You can enjoy them warm or cold, and they pair well with a variety of sides. Whether you grab one on your way out the door or sit down to enjoy it with a cup of coffee, these muffins will keep you satisfied.

Ingredients

• 6 large eggs
• 2 cups fresh spinach, chopped
• 1/2 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk
• Salt and pepper to taste

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs and milk until well combined.
3. Add the chopped spinach, shredded cheese, salt, and pepper. Mix until everything is evenly distributed.
4. Pour the mixture into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake for 18-20 minutes, or until the muffins are set and lightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Enjoy!

Teriyaki Salmon with Asparagus

Teriyaki salmon with asparagus is a simple yet satisfying meal that packs a punch of flavor. The salmon is glazed with a sweet and savory teriyaki sauce, which complements the tender asparagus perfectly. This dish not only looks great on the plate but is also a fantastic option for meal prep, making it easy to stick to your weight loss goals.

The vibrant colors of the salmon and asparagus make this meal visually appealing. The rich, glossy teriyaki sauce glistens on the salmon, while the bright green asparagus adds a fresh touch. This dish is not just about looks; it’s nutritious too, providing healthy fats from the salmon and fiber from the asparagus.

To make this dish, you’ll need just five ingredients: salmon fillets, asparagus, teriyaki sauce, lemon, and sesame seeds. It’s quick to prepare, making it perfect for busy weeknights or meal prepping for the week ahead.

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 1/4 cup teriyaki sauce
• 1 lemon, sliced
• 1 tablespoon sesame seeds

Instructions

1. Preheat your oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Arrange the asparagus around the salmon. Drizzle the teriyaki sauce over the salmon and asparagus.
4. Top the salmon with lemon slices and sprinkle sesame seeds on top.
5. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Serve warm and enjoy your healthy meal!

Spicy Black Bean Quinoa Bowl

The Spicy Black Bean Quinoa Bowl is a vibrant and nutritious meal perfect for anyone looking to eat healthy while enjoying delicious flavors. This bowl is packed with protein from black beans and quinoa, making it a filling option for lunch or dinner. The fresh ingredients like tomatoes and avocado add a refreshing crunch, while the spices bring a delightful kick.

Making this bowl is super simple. Start by cooking your quinoa according to package instructions. While that’s cooking, rinse and drain the black beans. Dice up some tomatoes and slice the avocado. Once the quinoa is ready, mix everything in a bowl and top it off with some fresh cilantro for an extra burst of flavor.

This meal is not only easy to prepare but also customizable. You can add more veggies or spices according to your taste. It’s a great option for meal prep, as it stores well in the fridge and can be enjoyed throughout the week.

Ingredients

• 1 cup quinoa
• 1 can black beans, rinsed and drained
• 1 cup diced tomatoes
• 1 avocado, sliced
• Fresh cilantro, for garnish

Instructions

1. Cook the quinoa according to package instructions and set aside.
2. In a large bowl, combine the cooked quinoa and black beans.
3. Add the diced tomatoes and mix well.
4. Top with sliced avocado and garnish with fresh cilantro.
5. Serve immediately or store in the fridge for later.

Avocado and Egg Salad Lettuce Wraps

Avocado and egg salad lettuce wraps are a fantastic choice for meal prep, especially when you want something light and healthy. This dish combines creamy avocado with protein-packed eggs, making it both satisfying and nutritious. The vibrant green of the avocado and the fresh crunch of the lettuce create a delightful contrast that’s visually appealing and delicious.

To make these wraps, you’ll need just five simple ingredients: ripe avocados, hard-boiled eggs, fresh cilantro, lime juice, and crisp lettuce leaves. The combination of flavors is refreshing and perfect for a quick lunch or snack. Plus, they’re easy to assemble, making them a great option for meal prep.

Start by mashing the avocado in a bowl, then mix in chopped hard-boiled eggs, cilantro, and a squeeze of lime juice. This mixture is then spooned into lettuce leaves, creating a wrap that’s both fun to eat and healthy. You can even add sliced radishes for an extra crunch!

These wraps are not only low in carbs but also packed with healthy fats and protein, making them ideal for weight loss. They’re perfect for meal prep, as you can store the egg salad mixture separately and assemble the wraps when you’re ready to eat. Enjoy these tasty wraps as part of your weight loss journey!

Honey Mustard Chicken Thighs

Honey mustard chicken thighs are a delightful dish that packs flavor without needing a long list of ingredients. This recipe is perfect for meal prep, keeping your weight loss goals in mind. The combination of honey and mustard creates a sweet and tangy glaze that pairs wonderfully with tender chicken thighs.

In the image, you can see juicy chicken thighs coated in a golden honey mustard sauce, surrounded by vibrant roasted carrots. The colors are inviting, making it hard to resist. This meal not only looks great but is also simple to prepare.

To make this dish, you’ll need just five ingredients, making it easy to whip up even on a busy day. The chicken thighs are marinated in a mixture of honey and mustard, then baked until perfectly cooked. Pairing them with carrots adds a nutritious touch, giving you a balanced meal.

Ingredients

• 4 chicken thighs
• 1/4 cup honey
• 1/4 cup Dijon mustard
• 2 cups carrots, cut into sticks
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix honey and Dijon mustard until well combined.
3. Season the chicken thighs with salt and pepper, then coat them with the honey mustard mixture.
4. Place the chicken thighs in a baking dish and surround them with carrot sticks.
5. Bake for 25-30 minutes or until the chicken is cooked through and the carrots are tender.
6. Let it rest for a few minutes before serving. Enjoy your delicious honey mustard chicken thighs!

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats are a fantastic way to kickstart your day. This simple meal prep option combines the creamy goodness of peanut butter with the natural sweetness of bananas. It’s nutritious, filling, and perfect for busy mornings.

The image shows a jar filled with a delightful mix of oats, chia seeds, and sliced bananas, topped with a drizzle of peanut butter. It’s not just visually appealing but also packed with energy to keep you going. The combination of flavors makes it a treat you’ll look forward to each morning.

Making these overnight oats is super easy. Just mix your ingredients the night before, and let them soak in the fridge. In the morning, you’ll have a delicious breakfast ready to grab and go!

Ingredients

• 1 cup rolled oats
• 2 cups almond milk (or any milk of choice)
• 2 tablespoons peanut butter
• 1 ripe banana, sliced
• 2 tablespoons chia seeds

Instructions

1. In a medium bowl, combine rolled oats, almond milk, peanut butter, and chia seeds. Stir well until everything is mixed.
2. Transfer the mixture into a jar or container. Top with sliced bananas.
3. Seal the jar and refrigerate overnight.
4. In the morning, give it a good stir. Add more almond milk if you prefer a thinner consistency.
5. Enjoy your Peanut Butter Banana Overnight Oats cold or warm them up in the microwave for a few seconds!

Mango Coconut Chia Pudding

Mango Coconut Chia Pudding is a delightful and healthy treat that fits perfectly into your meal prep routine. This recipe is simple, using just five ingredients, making it easy to whip up a batch for the week. The creamy coconut pairs beautifully with the sweet mango, creating a refreshing dessert or snack.

The chia seeds add a nice texture and are packed with nutrients, making this pudding not only tasty but also good for you. It’s a great way to satisfy your sweet tooth while staying on track with your weight loss goals.

To prepare this pudding, you just need to mix the ingredients and let them sit. It’s that easy! You can enjoy it as is or top it with extra mango or coconut for added flair.

Ingredients

• 1 cup coconut milk
• 1/4 cup chia seeds
• 1 ripe mango, diced
• 2 tablespoons honey or maple syrup
• 1/2 teaspoon vanilla extract

Instructions

1. In a bowl, combine coconut milk, chia seeds, honey (or maple syrup), and vanilla extract. Stir well to mix.
2. Let the mixture sit for about 10 minutes, then stir again to prevent clumping.
3. Cover the bowl and refrigerate for at least 2 hours, or overnight for best results.
4. Once the pudding has thickened, serve it in glasses or bowls, topped with diced mango.
5. Enjoy your healthy and delicious Mango Coconut Chia Pudding!

Lentil and Vegetable Stir-Fry

This Lentil and Vegetable Stir-Fry is a colorful and nutritious dish that’s perfect for meal prep. With just five ingredients, it’s easy to whip up and packed with flavor. The vibrant mix of lentils and vegetables not only looks appealing but also provides a hearty meal that supports your weight loss goals.

The dish features lentils as the main ingredient, which are rich in protein and fiber. They pair beautifully with a variety of vegetables, adding both texture and nutrients. You can customize the vegetables based on what you have on hand or your personal preferences. This stir-fry is quick to prepare, making it a great option for busy weeknights.

To make it even more exciting, you can toss in some spices or sauces to enhance the flavor. Whether you enjoy it on its own or serve it over a bed of rice or quinoa, this dish is sure to satisfy your hunger without weighing you down.

Ingredients

• 1 cup cooked lentils
• 1 cup mixed bell peppers, chopped
• 1 cup zucchini, sliced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add the chopped bell peppers and zucchini. Sauté for about 5 minutes until they start to soften.
3. Stir in the cooked lentils and soy sauce. Cook for another 3-4 minutes, stirring occasionally.
4. Serve warm, and enjoy your healthy meal!

Balsamic Glazed Brussels Sprouts

Balsamic glazed Brussels sprouts are a fantastic way to enjoy this nutritious vegetable. The image shows vibrant green Brussels sprouts drizzled with a rich balsamic glaze and sprinkled with ruby-red pomegranate seeds. This dish is not only visually appealing but also packed with flavor and nutrients.

Making this dish is simple and requires just five ingredients. The combination of the tangy balsamic vinegar and the sweetness of the pomegranate creates a delightful balance that makes these sprouts irresistible. Plus, they are perfect for meal prep, allowing you to have a healthy side ready for the week.

To prepare these Brussels sprouts, start by trimming and halving them. Then, toss them in a mix of olive oil, salt, and pepper before roasting until they are tender and caramelized. After that, drizzle with balsamic glaze and top with fresh pomegranate seeds for a burst of flavor and color.

Ingredients

• 1 pound Brussels sprouts
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup balsamic glaze
• 1/2 cup pomegranate seeds

Instructions

1. Preheat your oven to 400°F (200°C).
2. Trim the Brussels sprouts and cut them in half. Place them in a bowl.
3. Add olive oil, salt, and pepper to the bowl. Toss until the sprouts are well coated.
4. Spread the Brussels sprouts on a baking sheet in a single layer. Roast for 20-25 minutes, or until they are tender and golden brown.
5. Remove from the oven and drizzle with balsamic glaze. Toss to coat evenly.
6. Top with pomegranate seeds before serving. Enjoy your delicious and healthy meal!

Sweet Potato and Black Bean Tacos

Sweet potato and black bean tacos are a fantastic choice for meal prep, especially when you want something healthy and satisfying. These tacos are not only colorful but also packed with nutrients. The combination of sweet potatoes and black beans creates a delicious balance of flavors and textures.

To make these tacos, you’ll need just five ingredients: sweet potatoes, black beans, tortillas, avocado, and fresh cilantro. The sweet potatoes provide a natural sweetness, while the black beans add protein and fiber. Topping it off with creamy avocado and fresh cilantro gives it a refreshing touch.

These tacos are perfect for lunch or dinner and can be made in advance. Just prepare the filling, store it in the fridge, and assemble the tacos when you’re ready to eat. They’re quick to make and even quicker to devour!

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 can black beans, drained and rinsed
• 4 small tortillas
• 1 avocado, sliced
• Fresh cilantro, for garnish

Instructions

1. Preheat your oven to 400°F (200°C). Toss the diced sweet potatoes with a little olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 25 minutes, or until tender.
2. While the sweet potatoes are roasting, heat the black beans in a small pot over medium heat until warmed through.
3. Once the sweet potatoes are done, warm the tortillas in a dry skillet for about 30 seconds on each side.
4. Assemble the tacos by placing a generous amount of roasted sweet potatoes and black beans on each tortilla.
5. Top with avocado slices and sprinkle fresh cilantro on top. Serve immediately and enjoy!