13 Easy 5-Ingredient Meal Prep Ideas for Weight Loss

Meal prepping for weight loss doesn’t have to be complicated or time-consuming. With just five ingredients, you can whip up delicious and nutritious meals that keep you on track and satisfied. This guide will help you simplify your meal prep routine without sacrificing flavor or variety. Let’s get into some tasty, easy-to-follow recipes that make healthy eating a breeze!

Baked Salmon with Broccoli and Lemon

Baked salmon with broccoli and lemon is a simple yet satisfying dish. The salmon is perfectly cooked, flaky, and infused with a hint of lemon zest. Broccoli adds a vibrant green touch and packs in nutrients. This meal is not only delicious but also aligns with weight loss goals.

To prepare this dish, you’ll need just a few ingredients. The combination of salmon, broccoli, and lemon creates a fresh and light flavor profile. It’s perfect for meal prep, as it holds up well in the fridge and can be enjoyed throughout the week.

Here’s how to make this tasty meal:

Ingredients

• 2 salmon fillets
• 1 cup broccoli florets
• 1 lemon (sliced)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, place the salmon fillets and drizzle with olive oil. Season with salt and pepper.
3. Add the broccoli florets around the salmon. Squeeze half of the lemon over the salmon and broccoli.
4. Place lemon slices on top of the salmon for added flavor.
5. Bake for about 15-20 minutes, or until the salmon flakes easily with a fork and the broccoli is tender.

This baked salmon with broccoli and lemon is not just a meal; it’s a great way to stay on track with your health goals while enjoying tasty food!

Quinoa Salad with Chickpeas and Avocado

This quinoa salad is a delightful mix of flavors and textures. The fluffy quinoa pairs perfectly with the creamy avocado and crunchy chickpeas. It’s not just tasty; it’s packed with nutrients too!

The bright colors of the ingredients make this salad visually appealing. You’ll see the golden chickpeas, vibrant green avocado, and fresh herbs all coming together in a beautiful bowl. It’s a perfect meal prep option for weight loss, as it’s filling yet light.

Making this salad is super easy. You can whip it up in no time and store it for the week. Just grab some cooked quinoa, canned chickpeas, diced avocado, and a handful of fresh herbs. Toss everything together, and you’re good to go!

Ingredients

• 1 cup cooked quinoa
• 1 can chickpeas, drained and rinsed
• 1 ripe avocado, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked quinoa and chickpeas.
2. Add the diced avocado and chopped cilantro.
3. Drizzle with lime juice and season with salt and pepper.
4. Toss gently to combine all ingredients.
5. Serve immediately or store in the fridge for up to 3 days.

Sweet Potato and Black Bean Bowl

This Sweet Potato and Black Bean Bowl is a colorful and nutritious meal that’s perfect for meal prep. The vibrant orange of the sweet potatoes pairs beautifully with the dark black beans, creating a dish that’s not just pleasing to the eye but also packed with flavor. Fresh herbs and a squeeze of lemon add a refreshing touch, making it a delightful option for lunch or dinner.

Sweet potatoes are rich in vitamins and fiber, while black beans provide protein and essential nutrients. Together, they create a filling meal that supports your weight loss goals without sacrificing taste. Plus, this bowl is super easy to make and can be customized with your favorite toppings!

Ingredients

• 2 medium sweet potatoes, diced
• 1 can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro, for garnish
• Lemon wedges, for serving

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, toss the diced sweet potatoes with olive oil, cumin, salt, and pepper.
3. Spread the sweet potatoes on a baking sheet and roast for about 25-30 minutes, or until they are tender and slightly caramelized.
4. In a serving bowl, combine the roasted sweet potatoes with black beans.
5. Garnish with fresh cilantro and serve with lemon wedges on the side.

Egg Muffins with Bell Peppers and Spinach

Egg muffins are a fantastic way to kickstart your day. They are not only easy to make but also packed with nutrients. The image shows colorful egg muffins topped with vibrant bell peppers and fresh spinach, making them visually appealing and delicious.

These muffins are perfect for meal prep. You can whip up a batch at the beginning of the week and grab them on busy mornings. They are low in calories and high in protein, helping you stay on track with your weight loss goals.

To make these tasty egg muffins, you will need just a few simple ingredients. The combination of eggs, bell peppers, and spinach creates a satisfying bite. Plus, you can customize them with your favorite veggies or spices!

Ingredients

• 6 large eggs
• 1 cup bell peppers, diced (any color)
• 1 cup fresh spinach, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup shredded cheese (optional)

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs, salt, and black pepper.
3. Add the diced bell peppers and chopped spinach to the egg mixture. Stir until well combined.
4. If using, fold in the shredded cheese for extra flavor.
5. Pour the mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
6. Bake for 18-20 minutes, or until the muffins are set and lightly golden on top.
7. Let them cool for a few minutes before removing from the tin. Enjoy warm or store in the fridge for later!

Spinach and Feta Stuffed Peppers

These Spinach and Feta Stuffed Peppers are a colorful and healthy option for meal prep. The vibrant red and yellow peppers are filled with a savory mixture of fresh spinach and creamy feta cheese. This dish is not only visually appealing but also packed with nutrients.

Preparing these stuffed peppers is simple and quick. Start by washing the peppers and cutting off the tops. Remove the seeds and membranes to create a perfect pocket for the filling. In a bowl, mix sautéed spinach with crumbled feta cheese, and season to taste. Fill each pepper generously with the mixture.

Once filled, place the peppers in a baking dish. You can add a drizzle of olive oil and a sprinkle of herbs for extra flavor. Bake until the peppers are tender and the filling is heated through. These stuffed peppers are great for meal prep, as they can be stored in the fridge and reheated easily.

Ingredients

• 4 bell peppers (red, yellow, or green)
• 2 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C).
2. Wash the bell peppers and cut off the tops. Remove the seeds and membranes.
3. In a skillet, heat olive oil over medium heat. Add the chopped spinach and sauté until wilted.
4. In a bowl, combine the sautéed spinach with crumbled feta. Season with salt and pepper.
5. Stuff each pepper with the spinach and feta mixture.
6. Place the stuffed peppers in a baking dish and cover with foil.
7. Bake for 25-30 minutes, or until the peppers are tender.
8. Remove from the oven and let cool slightly before serving.

Cilantro Lime Cauliflower Rice

Cilantro lime cauliflower rice is a fantastic low-carb alternative to traditional rice. It’s light, refreshing, and packed with flavor. The bright notes of lime and the fresh taste of cilantro make this dish a perfect side for any meal. Plus, it’s super easy to make!

This dish is not only healthy but also versatile. You can pair it with grilled chicken, tacos, or even use it as a base for a delicious bowl. It’s a great way to sneak in some veggies while keeping your meals exciting.

To make cilantro lime cauliflower rice, you’ll need just a few simple ingredients. The star of the dish is, of course, cauliflower. You can use fresh or frozen cauliflower rice, depending on what you have on hand. Lime juice adds a zesty kick, while fresh cilantro brings a burst of color and flavor.

Ingredients

• 1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
• 1 tablespoon olive oil
• Juice of 1 lime
• 1/4 cup fresh cilantro, chopped
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower: If using a whole head of cauliflower, remove the leaves and stem. Cut it 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 cauliflower rice and sauté for about 5-7 minutes, stirring occasionally until tender.
3. Add Flavor: Remove the skillet from heat. Stir in lime juice, chopped cilantro, salt, and pepper. Mix well to combine.
4. Serve: Enjoy your cilantro lime cauliflower rice warm as a side dish or as part of a main meal!

Lemon Garlic Grilled Chicken with Asparagus

Grilled chicken is a classic choice for meal prep, and this lemon garlic version is both tasty and healthy. The chicken is marinated in a zesty lemon and garlic mixture, which adds a refreshing flavor. Paired with tender asparagus, this dish is perfect for anyone looking to eat lighter.

The bright green asparagus complements the chicken beautifully. It’s not just about looks; asparagus is packed with vitamins and minerals. This meal is simple to prepare, making it a great option for busy weekdays.

To make this dish, you’ll need just a few ingredients. The marinade is quick to whip up, and grilling the chicken gives it a nice char. The asparagus can be grilled alongside the chicken for convenience. This meal is not only delicious but also supports your weight loss goals.

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice of 1 lemon
• 3 cloves garlic, minced
• Salt and pepper to taste
• 1 bunch asparagus, trimmed

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, lemon juice, minced garlic, salt, and pepper. Add the chicken breasts and let them marinate for at least 30 minutes.
2. Prepare the Grill: Preheat your grill to medium-high heat. Make sure the grates are clean and lightly oiled.
3. Grill the Chicken: Place the marinated chicken on the grill. Cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).
4. Grill the Asparagus: During the last few minutes of cooking the chicken, add the asparagus to the grill. Cook for about 3-4 minutes, turning occasionally until tender.
5. Serve: Once everything is cooked, plate the chicken and asparagus. Enjoy your healthy meal!

Zucchini Noodles with Pesto and Cherry Tomatoes

Zucchini noodles, often called zoodles, are a fantastic low-carb alternative to traditional pasta. They are light, fresh, and perfect for a quick meal prep. In this dish, the zoodles are tossed with vibrant pesto and juicy cherry tomatoes, making it a colorful and nutritious option.

The bright green of the zucchini contrasts beautifully with the red of the tomatoes. Fresh basil leaves add a pop of color and flavor, enhancing the overall appeal of the dish. This meal is not just visually pleasing; it’s also packed with nutrients, making it a great choice for anyone looking to lose weight.

Making this dish is simple and quick. You can spiralize your zucchini in just a few minutes. Then, mix it with your favorite pesto and halved cherry tomatoes. This combination is not only delicious but also keeps well in the fridge, making it ideal for meal prep.

Ingredients

• 2 medium zucchinis
• 1 cup cherry tomatoes, halved
• 1/2 cup pesto (store-bought or homemade)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. If you don’t have one, you can use a vegetable peeler to make thin strips.
2. Prepare the Pesto: If using homemade pesto, blend fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil until smooth.
3. Combine Ingredients: In a large bowl, mix the zucchini noodles with pesto, cherry tomatoes, and olive oil. Toss until well coated.
4. Season: Add salt and pepper to taste. Adjust the seasoning as needed.
5. Serve: Enjoy immediately or store in the fridge for up to 3 days. This dish can be served cold or warmed up.

Coconut Curry Lentils with Spinach

Coconut Curry Lentils with Spinach is a delightful dish that combines the creaminess of coconut milk with the hearty texture of lentils. This meal is not only tasty but also packed with nutrients. The vibrant colors of the lentils and spinach make it visually appealing, and the aroma of curry spices fills the kitchen, inviting everyone to the table.

This dish is perfect for meal prep. You can make a big batch and enjoy it throughout the week. Pair it with rice for a complete meal that keeps you satisfied. The combination of protein from the lentils and fiber from the spinach makes it a great option for weight loss.

Let’s get cooking!

Ingredients

• 1 cup lentils (any variety)
• 1 can coconut milk
• 2 cups fresh spinach
• 1 tablespoon curry powder
• 1 cup diced carrots
• 2 cups vegetable broth

Instructions

1. Rinse the lentils under cold water and set aside.
2. In a large pot, combine the lentils, vegetable broth, and diced carrots. Bring to a boil, then reduce heat and simmer for about 20 minutes, or until the lentils are tender.
3. Add the coconut milk and curry powder to the pot. Stir well and let it simmer for another 10 minutes.
4. Fold in the fresh spinach and cook for an additional 2-3 minutes until the spinach is wilted.
5. Serve warm over rice or enjoy it on its own!

Chickpea and Cucumber Salad

This Chickpea and Cucumber Salad is a refreshing and nutritious option for meal prep. It combines the protein-packed goodness of chickpeas with the crispness of cucumbers. The bright colors and textures make it a feast for the eyes as well as the palate.

Chickpeas are not only filling but also provide essential nutrients. Paired with cucumbers, this salad is hydrating and light, perfect for those looking to lose weight. A hint of lemon juice adds a zesty touch, making each bite delightful.

Preparing this salad is super easy. Just chop your ingredients, mix them together, and you’re good to go! It’s great for lunch or as a side dish at dinner. Plus, it keeps well in the fridge, making it a perfect meal prep choice.

Ingredients

• 1 can chickpeas, drained and rinsed
• 1 large cucumber, diced
• 1/4 cup fresh cilantro, chopped
• 1 lemon, juiced
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas and diced cucumber.
2. Add the chopped cilantro and lemon juice.
3. Season with salt and pepper to taste.
4. Toss everything together until well mixed.
5. Serve immediately or refrigerate for up to 3 days.

Greek Yogurt Parfait with Berries

Greek yogurt parfaits are a fantastic choice for meal prep. They are simple to make and packed with nutrients. The layers of creamy yogurt, fresh berries, and crunchy granola create a delightful mix of textures and flavors. This parfait is not only visually appealing but also a great way to kickstart your day or enjoy a healthy snack.

Using Greek yogurt adds protein, which helps keep you full longer. The berries provide antioxidants and natural sweetness, while granola adds a satisfying crunch. You can customize this parfait with your favorite fruits or toppings, making it versatile for any palate.

To make this delicious Greek yogurt parfait, you’ll need just a few ingredients. It’s perfect for meal prepping, allowing you to grab a nutritious breakfast on busy mornings.

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, blackberries, raspberries)
• 1 cup granola
• 2 tablespoons honey or maple syrup (optional)
• 1 teaspoon vanilla extract (optional)

Instructions

1. Prepare the Yogurt: In a bowl, mix Greek yogurt with honey and vanilla extract if using. This adds a touch of sweetness and flavor.
2. Layer the Ingredients: In a glass or bowl, start with a layer of yogurt, followed by a layer of berries, and then a layer of granola. Repeat the layers until you reach the top.
3. Top It Off: Finish with a few berries and a sprinkle of granola on top for a beautiful presentation.
4. Chill: If not eating immediately, cover and refrigerate. This parfait can be stored for up to 2 days.

Spaghetti Squash with Marinara Sauce

Spaghetti squash is a fantastic alternative to traditional pasta. It’s low in calories and packed with nutrients. When paired with a rich marinara sauce, it becomes a satisfying meal that’s perfect for weight loss. The image shows a beautiful plate of spaghetti squash topped with vibrant marinara sauce, garnished with fresh herbs. This dish is not only visually appealing but also incredibly delicious.

To make this dish, you’ll need just a few simple ingredients. The spaghetti squash provides a great base, while the marinara sauce adds flavor and moisture. Fresh herbs like basil or parsley enhance the taste and make it look even more appetizing.

This meal is easy to prepare and can be made in advance for meal prep. You can roast the spaghetti squash ahead of time and store it in the fridge. When you’re ready to eat, just heat up the marinara sauce, mix it with the squash, and enjoy!

Ingredients

• 1 medium spaghetti squash
• 2 cups marinara sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle olive oil over the cut sides and season with salt and pepper.
4. Place the squash cut-side down on a baking sheet and roast for about 30-40 minutes, or until tender.
5. Once cooked, use a fork to scrape the flesh into strands.
6. In a saucepan, heat the marinara sauce over medium heat until warm.
7. Combine the spaghetti squash strands with the marinara sauce.
8. Serve hot, garnished with fresh basil or parsley.

Turkey and Vegetable Stir-Fry

This Turkey and Vegetable Stir-Fry is a quick and healthy meal that’s perfect for meal prep. It’s colorful, packed with nutrients, and full of flavor. The combination of turkey and fresh vegetables makes it a satisfying dish that can help you stay on track with your weight loss goals.

In the image, you can see tender pieces of turkey mixed with vibrant red bell peppers, green peas, and zucchini. This mix not only looks appealing but also offers a variety of textures and tastes. The stir-fry is cooked in a single pan, making cleanup easy and efficient.

To make this dish, you’ll need just a few simple ingredients. The cooking process is straightforward and quick, making it a great option for busy weeknights. You can also customize the vegetables based on what you have on hand or your personal preferences.

Ingredients

• 1 pound ground turkey
• 2 cups mixed vegetables (like bell peppers, zucchini, and peas)
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic powder

Instructions

1. Heat the olive oil in a large skillet over medium heat.
2. Add the ground turkey and cook until browned, about 5-7 minutes.
3. Stir in the mixed vegetables and cook for another 5 minutes until they are tender.
4. Add soy sauce and garlic powder, mixing well to combine.
5. Cook for an additional 2-3 minutes, stirring frequently.
6. Serve warm or let it cool before storing in meal prep containers.