35 Meal Prep Ideas for Weight Loss with Healthy Shrimp Recipes and More!

If you’re looking for meal prep ideas to help with weight loss, I’ve got you covered! In this article, we’ll explore 35 meal prep ideas that are not only delicious but also great for shedding those extra pounds. And of course, we’ll be focusing on healthy shrimp recipes because who doesn’t love shrimp?

Meal Prep for Weight Loss Tips

Let’s start with some helpful tips for successful meal prep for weight loss.

Do I Need to Eat Salads to Lose Weight?

Salads are great, but they’re not a requirement for weight loss. Don’t force yourself to eat something you’re not fond of. Instead, try my easy shrimp fajita bowls packed with protein and veggies. They make a fantastic lunch alternative to salads. You can even swap out the brown rice for cauliflower rice to make it a low-carb option.

Do I Need to Track Calories to Lose Weight?

While tracking calories can be helpful, it’s not necessary for everyone. It worked wonders for me during my 70-pound weight loss journey, but it may not be the right approach for you. The key is creating a calorie deficit, and there are many ways to achieve that without counting every calorie. However, having a general idea of the calorie content of foods can be beneficial.

How Might Intuitive Eating Fit Into All of This?

Intuitive eating can be challenging when there’s an abundance of processed foods tempting us. To lose weight without tracking, try shifting to a diet of whole and minimally processed foods. Everyone’s journey is different, so find what works best for you. During my weight loss, I found that consuming small snacks throughout the day helped me feel satisfied and prevent deprivation.

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Do I Need to Give Up Carbs to Lose Weight?

While I limited my intake of high-carb foods during my weight loss, I never completely gave them up. It’s all about finding the right balance for your body. Low-carb diets can be helpful for some individuals, especially those with type 2 diabetes. But remember, there is no one-size-fits-all approach. Feel free to modify recipes to meet your specific dietary needs.

Now that we’ve covered some weight loss tips, let’s dive into the delicious meal prep ideas!

Vegetarian Meal Prep Ideas for Weight Loss

If you follow a vegetarian diet, here are some easy meal prep recipes that are low in calories and perfect for weight loss.

Breakfast Meal Prep Recipes for Weight Loss

Start your day off right with these breakfast meal prep recipes that are both nutritious and satisfying. Choose from options like frittatas, overnight oats, or baked oatmeal dishes. You can even prep everything you need for a delicious smoothie, making mornings a breeze.

Healthy Lunch Ideas for Weight Loss

Lunch can sometimes be a struggle when it comes to healthy eating. But fear not, I’ve got you covered with these lunch meal prep ideas that are not only great for weight loss but can also be used for dinner. From salads to casseroles, soups to lettuce wraps, there’s something for everyone.

High Protein Meal Prep Ideas for Weight Loss

If your goal is to build muscle while losing weight, these high protein meal prep ideas are perfect for you. Packed with lean proteins like chicken, white fish, and shrimp, these recipes will help you reach your fitness goals. Don’t forget about lean pork and beef options as well.

Healthy Meal Prep Ideas for Weight Loss on a Budget

Eating healthy on a budget is easier than you might think. Stock up on heart-healthy staples like chicken breast, oatmeal, eggs, frozen vegetables, and yogurt. These ingredients will not only keep your grocery costs down but also provide the nutrients your body needs.

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Shrimp Meal Prep for Weight Loss Ingredients

Now let’s get into the details of a delicious shrimp meal prep recipe. Here are the ingredients you’ll need:

  • Raw peeled and deveined shrimp (tail on medium shrimp)
  • Brown rice, dry
  • Cooking oil
  • Chili powder
  • Garlic powder
  • Onion powder
  • Cumin
  • Paprika
  • Black pepper
  • Sliced bell peppers
  • Sliced onion
  • Chopped jalapeno
  • Chopped avocado
  • Fresh lime juice
  • Sour cream

These ingredients may look like a lot, but don’t worry, the recipe comes together quickly.

How to Meal Prep for Weight Loss

Now that we have the ingredients ready, let’s jump into the meal prep process. Here are the steps:

  1. Cook the brown rice according to the package directions while preparing the rest of the meal.
  2. Slice the bell peppers and onion, and chop the jalapeno.
  3. Chop the avocado and sprinkle it with lime juice to prevent browning.
  4. Mix the chili powder, garlic powder, onion powder, cumin, paprika, and black pepper together.
  5. Heat the oil in a skillet or pan and add the shrimp and the spice mixture. Cook until the shrimp are cooked through.
  6. Remove the cooked shrimp from the pan and set them aside.
  7. Add the bell peppers, onion, and jalapeno to the same pan. If needed, add a little water to help steam the veggies and pick up the seasonings. Cook until tender.
  8. Once the veggies are cooked, stir in the shrimp to distribute the seasonings evenly.
  9. Divide the cooked rice and shrimp mixture among four food containers. Keep the avocado and sour cream separate until serving time.
  10. Seal the containers and refrigerate. Your meal prep is complete!

When it’s time to enjoy your meal, let it sit at room temperature for about 30 minutes (with the container lid on) to take the chill off. Add the avocado and sour cream, and dig in!

Weight Loss Meal Prep Containers

To keep your meal prep fresh, invest in some good-quality containers. I recommend Pyrex glass containers for storing the shrimp, peppers, and rice. They’re microwave safe and easy to clean. For the avocado, try using Pyrex glass bowls, which are perfect as meal prep bowls.

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There are other great options available, such as salad to-go containers and quart-sized wide-mouth Mason jars.

How Many Calories in Weight Loss Shrimp Meal Prep?

Each serving of this shrimp meal prep recipe contains 437 calories, 43.9 grams of net carbs, and 23 grams of protein. It’s a low-calorie option that fits well into a weight loss plan.

7-Day Meal Prep for Weight Loss

For a full week of meal prep, you can try the following sample menu. Keep in mind that most leftovers should only be stored in the fridge for 3-4 days, so plan accordingly.

  • Sunday: Baked Oats with Egg White for breakfast, Shrimp Meal Prep for Weight Loss for lunch, and Fat Flush Soup for dinner.
  • Monday: Repeat Sunday’s menu.
  • Tuesday: Repeat Sunday’s menu.
  • Wednesday: Repeat Sunday’s menu.
  • Thursday: Crustless Keto Mini Quiche with Fruit for breakfast, Meal Prep Salads for Weight Loss for lunch, and Air Fryer Turkey Meatballs for dinner.
  • Friday: Repeat Thursday’s menu.
  • Saturday: Repeat Thursday’s menu.

Feel free to add snacks or omit them depending on your energy needs. Just remember that men should aim for at least 1500-1800 calories per day, while women should stay within 1200-1500 calories for weight loss.

Expert Tips from a Dietitian

As a registered dietitian, I have a couple of tips for you:

  • You can make this recipe low-carb by substituting cauliflower rice for brown rice and using non-fat plain Greek yogurt instead of sour cream.
  • Fajitas are traditionally served with tortillas, which can be a great option if you need more energy.


Q: Are there any other easy recipes I can try?
A: Absolutely! Here are a few more recipes you might enjoy:

  • Kodiak Cake Waffles
  • Frozen Pot Pie in the Air Fryer
  • Trader Joe’s Fish Nuggets
  • Air Fryer Pot Stickers
  • Best Frozen Foods for the Air Fryer

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The Disclaimer…

Please be aware that all recipes on this website may not be suitable for everyone. Consult with a registered dietitian or your physician to determine the best dietary pattern for you. The nutrition information provided is only an estimate and may vary depending on specific brands and ingredients. Don’t stress too much about calorie numbers, as they can be inaccurate. For more information on weight management goals, refer to my overnight oats no sugar post. Let’s get cooking!


Unfortunately, the recipe was not included in the original article.

For more delicious recipes, visit Hook’d Up Bar and Grill.

Now that you have 35 meal prep ideas for weight loss, including some mouthwatering healthy shrimp recipes, it’s time to get started! Meal prepping can be a game-changer on your weight loss journey. Remember to customize the recipes to fit your preferences and dietary needs. Happy cooking and enjoy your tasty, nutritious meals!