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7-Day Meal Prep For Weight Loss

Posted on March 20 2019

 

When healthy eating is as simple as it is in this plan, successful and sustainable weight loss becomes reality.

How to Meal-Prep Your Week of Meals:

  1. Make the Easy Loaded Baked Omelet Muffins.
  2. Prep these 3 recipes—Meal-Prep Sheet-Pan Chicken Thighs, Sautéed Peppers & Onions, and Citrus-Lime Vinaigrette—and cook 20 ounces dry whole-wheat rotini (to make 10 cups cooked pasta total). You'll use these ingredients in different recipes throughout the week, like the Easy Chicken Enchilada Casserole, the One-Pot Greek Pasta, the Cheese Quesadillas with Peppers & Onionsand the Slow-Cooker Pasta e Fagioli Soup.
  3. Prepare the Slow-Cooker Pasta e Fagioli Soup Freezer Packwith your prepped chicken and pasta and freeze. Remember to defrost the pack overnight on Day 5 so it's ready to go in the slow cooker in the morning on Day 6.
  4. Prep the Spicy Slaw Bowls with Shrimp & Edamame. Don't miss the make-ahead note at the bottom of the recipe for storage tips (like keeping the dressing separate and waiting to defrost the shrimp).

  1. Make 3 servings of Apple-Cinnamon Overnight Oats and store in separate containers. This recipe calls for almond milk, but any milk will do.

     

    Day 1

    Breakfast (254 calories)

    • Easy Loaded Baked Omelet Muffins
      • 2/3 cup fresh raspberries

    A.M. Snack (84 calories)

    • 4 dried figs

    Lunch (283 calories)

    Southwest Salad with Black Beans
    • 2 cups mixed salad greens
    • 1/4 cup frozen corn, thawed
    • 1/4 cup sliced cucumber
    • 1/2 avocado, diced
    • 2 Tbsp. chopped red onion
    • 1/3 cup canned low-sodium black beans, rinsed
    • 2 Tbsp. Citrus-Lime Vinaigrette

    Meal-Prep Tip: Freeze 1/2 cup black beans to have for lunch on Day 7. Any remaining beans can be frozen for up to 6 months.

    P.M. Snack (138 calories)

    • 1 clementine
      • 2 Tbsp. unsalted roasted almonds

    Dinner (449 calories)

    • 1 serving Easy Chicken Enchilada Casserole
      • 2 cups mixed salad greens
      • 2 Tbsp. Citrus-Lime Vinaigrette

    Daily Totals: 1,207 calories, 56 g protein, 125 g carbohydrate, 36 g fiber, 63 g fat, 1,515 mg sodium.

     

    Day 2

    Breakfast (267 calories)

    • 1 serving Apple-Cinnamon Overnight Oats
      • Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

    A.M. Snack (117 calories)

    • 2/3 cup low-fat plain Greek yogurt
      • 2 Tbsp. fresh raspberries

    Lunch (364 calories)

    • 1 serving Spicy Slaw Bowls with Shrimp & Edamame

    P.M. Snack (16 calories)

    • 1 cup sliced cucumber seasoned with a pinch of salt and pepper

    Dinner (449 calories)

    • 1 serving Easy Chicken Enchilada Casserole
      • 2 cups mixed salad greens
      • 2 Tbsp. Citrus-Lime Vinaigrette

    Daily Totals: 1,213 calories, 74 g protein, 119 g carbohydrate, 30 g fiber, 53 g fat, 1,749 mg sodium.

     

    Day 3

    Breakfast (267 calories)

    • 1 serving Apple-Cinnamon Overnight Oats
      • Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

    A.M. Snack (35 calories)

    • 1 clementine

    Lunch (364 calories)

    • 1 serving Spicy Slaw Bowls with Shrimp & Edamame

    P.M. Snack (63 calories)

    • 3 dried figs

    Dinner (487 calories)

    • 1 serving One-Pot Greek Pasta

    Daily Totals: 1,216 calories, 60 g protein, 147 g carbohydrate, 29 g fiber, 48 g fat, 1,161 mg sodium.

     

    Day 4

    Breakfast (259 calories)

    • Easy Loaded Baked Omelet Muffins
      • 3/4 cup fresh raspberries

    A.M. Snack (100 calories)

    • 1/2 cup steamed edamame pods seasoned with coarse salt to taste (1/8 tsp.)

    Lunch (298 calories)

    • 1 cup One-Pot Greek Pasta
      • 1/2 cup sliced cucumber
      • 1/2 cup cherry tomatoes, halved
      • 1 Tbsp. Citrus-Lime Vinaigrette

    Toss cucumbers and tomatoes together with vinaigrette.

    P.M. Snack (95 calories)

    • 1 medium apple

    Dinner (469 calories)

    • 1 serving Cheese Quesadillas with Peppers & Onions
      • 2 cups mixed salad greens
      • 2 Tbsp. Citrus-Lime Vinaigrette

    Daily Totals: 1,221 calories, 56 g protein, 122 g carbohydrate, 28 g fiber, 60 g fat, 2,119 mg sodium.

     

    Day 5

    Breakfast (267 calories)

    • 1 serving Apple-Cinnamon Overnight Oats
      • Topped with 1 Tbsp. almonds, pecans or other nuts of your choice

    A.M. Snack (31 calories)

    • 1/2 cup fresh blackberries

    Lunch (364 calories)

    • 1 serving Spicy Slaw Bowls with Shrimp & Edamame

    P.M. Snack (77 calories)

    • 1 small apple

    Dinner (469 calories)

    • 1 serving Cheese Quesadillas with Peppers & Onions
      • 2 cups mixed salad greens
      • 2 Tbsp. Citrus-Lime Vinaigrette

    Meal-Prep Tip: Defrost the Slow-Cooker Pasta e Fagioli Soup Freezer Pack overnight so it's ready to go in the slow cooker in the morning on Day 6.

    Daily Totals: 1,209 calories, 55 g protein, 127 g carbohydrate, 31 g fiber, 56 g fat, 1,545 mg sodium.

     

    Day 6

    Breakfast (273 calories)

    • Easy Loaded Baked Omelet Muffins
      • 1 cup fresh blackberries

    A.M. Snack (35 calories)

    • 1 clementine

    Lunch (364 calories)

    • 1 serving Spicy Slaw Bowls with Shrimp & Edamame

    P.M. Snack (63 calories)

    • 3 dried figs

    Dinner (457 calories)

    • 2 cups Slow-Cooker Pasta e Fagioli Soup

    Daily Totals: 1,192 calories, 81 g protein, 105 g carbohydrate, 29 g fiber, 53 g fat, 1,446 mg sodium.

     

    Day 7

    Breakfast (242 calories)

    • Easy Loaded Baked Omelet Muffins
      • 1/2 cup fresh blackberries

    A.M. Snack (35 calories)

    • 1 clementine

    Lunch (320 calories)

    Southwest Salad with Black Beans
    • 2 cups mixed salad greens
    • 1/4 cup frozen corn, thawed
    • 1/4 cup sliced cucumber
    • 1/4 avocado, diced
    • 2 Tbsp. chopped red onion
    • 1/2 cup canned low-sodium black beans, rinsed
    • 2 Tbsp. Citrus-Lime Vinaigrette

    P.M. Snack (155 calories)

    • 3 Tbsp. unsalted roasted almonds

    Dinner (457 calories)

    • 2 cups Slow-Cooker Pasta e Fagioli Soup

    Daily Totals: 1,209 calories, 68 g protein, 106 g carbohydrate, 30 g fiber, 63 g fat, 1,319 mg sodium.

     

    Author: EatingWell


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