• Maria B.

Foods You Can Meal Prep

Updated: Jun 1, 2020

Meal prepping takes dedication and is a process that if not done will lead you back to fast food. Here are some foods you can meal prep.


  1. Greek Yogurt Parfait - These look as good as they taste. Fill small mason jars in advance and grab these on the run. 

  2. High Protein Salmon Toast - This simple toast recipe feels gourmet but packs a ton of nutrition into your morning.

  3. Maple Sweet Potato Waffles - Need we say more? Make ahead and serve warm with some fruit and yogurt topping or a drizzle of sugar-free syrup. 

  4. Egg White Frittata - Veggies are also for breakfast! Try these in individual muffin tins for a pre-portioned option. Serve alone, with roasted sweet potatoes, or sprouted grain toast and avocado for more carbs and calories when you need it. 

  5. Freezer Friendly Breakfast Burritos - Forget fast food. Make these bad boys in advance, wrap in plastic wrap and store in the freezer. Then just pop them in the microwave and make everyone jealous! 

  6. Pumpkin Chia Pudding - Need something a little sweeter in the morning? This simple pudding tastes like Thanksgiving and is guaranteed to make your day. Add 4 to 6 scoops of vanilla protein powder to this recipe for a healthy protein boost.

  7. Overnight Oats - Mason jars were built for this. Make your hearty oats ahead of time and flavor multiple ways. Add a scoop of protein powder for even more flavor and nutrition. 

  8. Clean Eating Breakfast Casserole - Make this once and have breakfast or snack options all week. A perfect blend of eggs, sweet potatoes and veggies.

  9. Egg and Pesto Toast - Enjoy this quick recipe in less than 15 minutes of prep time to fill your belly with a delicious egg sandwich. Loaded with protein and radish for a little kick.

  10. High Protein French Toast - Great way to curb your sweet cravings without the guilt. Make the toast first and pack sugar free syrup or nut butter on the side for topping. You can also top with fresh berries or fruit.  


  1. Hard-boiled eggs

  2. Grass-fed jerky

  3. A piece of fruit and low-fat string cheese

  4. A handful of nuts and dried fruit

  5. Whole grain crackers or fruit and nut butter

  6. Tuna or chicken salad with whole grain crackers

  7. Hummus with veggies and grilled chicken strips to dip

  8. Greek yogurt with fruit


  1.  Easy Shrimp Ceviche - High protein, low carb and no cooking required. Mix Trifecta shrimp your your favorite fresh veggies, toss in a zesty vinaigrette and enjoy! 

  2. Grass-fed Meatballs - Shout out to the original protein balls! Roast these with veggies and serve with hummus to dip. Try them with fresh herbs and nutritional yeast added. You can also use ground turkey or chicken. 

  3. Hearty Salads - Check out these salads that will keep you feeling full and healthy AF. Change up your toppings each day for variety and opt for low-fat/low-sugar dressings that won't pack on empty calories. 

  4. Avocado Tuna Salad - The perfect blend of creamy and crunchy! Double up this recipe and serve with roasted sweet potatoes, on sprouted grain toast, or on top of lettuce. You can also try it with chicken. 

  5. Steak Fajita Bowls - Tastes like healthy take-out! Double the portions and make in advance for a tasty lunch all week long. Serve with your favorite toppings like tortilla strips or guacamole.

  6. Steak and Avocado Lettuce Wraps - The easiest, high protein lettuce wraps you could eat all week long and not get tired of. 

  7. Turkey Stuffed Bell Peppers - Great, portioned controlled dish. Add variety with toppings like low-fat cheese, guacamole, or hot sauce. Roast the peppers ahead of time for even more flavor. 


  1. Salmon Cakes - make ahead of time and reheat in a skillet or oven. Serve with a side salad and baked sweet potatoes. Or go for a salmon burger than won't disappoint. 

  2. Lean Crock Pot Pulled Pork - Everyone loves a good BBQ! Here's one without any added sugar or fuss. Serve this with a low-fat slaw and corn on the cob. 

  3. Sheet Pan Chicken and Veggies - Try with your favorite veggies and add potatoes or serve with brown rice or quinoa. 

  4. Low-Calorie Stir Fry - Craving Chinese? Meal prep some of the ingredients ahead of time with pre-chopped veggies and pre-cooked grains. Then toss it all together in a skillet with your favorite protein for an easy dinner in no time. 

  5. Butternut Squash and Chicken Pad Thai - Double up this recipe for lunch leftovers and serve with lots of fresh herbs, scallions and a drizzle of extra sriracha to keep it tasting fresh. 

  6. Healthy Salmon Chowder - Impress your dinner guests with this light, smoky and flavor packed chowder, or make ahead and enjoy at lunch all week. 

  7. Simple Bolognese - Yes, pasta can fit into your diet! Choose whole grain noodles, or swap in zoodles for less carbs, and load up on veggies and protein using this simple sauce recipe.  

12 views0 comments

Recent Posts

See All

©2018 by Maria's Weight Loss Products.