How to Meal Prep for Weight Loss {+ Diet Plan}

Learn how to meal prep and diet plan for weight loss with tips that are all about being flexible and developing a healthy lifestyle!

Meal Prep for Weight Loss

When you start meal prepping, you might find yourself losing weight naturally—just by eating healthier and being more prepared at mealtime! Over the past five years, meal prepping has been a game-changer for me, not just for staying organized but also as a big part of my self-care routine. It’s helped me feel amazing, improve my health, and even lose 25 lbs along the way!

Frequently asked questions

Does meal prepping help you lose weight?

Meal prepping is a great way to support weight loss! By staying organized and controlling portions, you’re more likely to eat healthier and more mindfully. It’s also easier to track calories when you’ve cooked the food yourself and divided it into portions—many recipes, including mine, provide nutritional info to make this simple. Knowing exactly what you’re eating helps you stick to your goals, and having meals ready reduces the temptation to snack, eat out, or order takeout.

How many calories should I eat in a day?

It depends on factors like gender, height, weight, age, and activity level. In general, eating 1200-1700 calories per day can support weight loss, but this range varies based on your unique needs. If you’re very active, you may need more calories to ensure you’re properly fueling your body and maintaining your energy. You can calculate the calories you need to maintain or lose weight to get a clearer picture of your goals.

One common myth about weight loss is that you need to starve yourself, but this can actually harm your metabolism. Severe restriction can trigger “starvation mode,” where your body holds onto fat instead of burning it, and it often leaves you feeling miserable.

Personally, I don’t emphasize calorie counting as a long-term strategy. While I tracked calories for about four months when I had a weight-loss goal, I eventually learned to estimate portion sizes and calorie content by eye. Now, I focus on eating mindfully and nourishing my body to stay strong, healthy, and happy.

Be mindful, though—calorie counting can sometimes lead to an unhealthy relationship with food. Balance and mindfulness are key to creating sustainable, healthy habits.

How do I start a meal plan to lose weight?

Meal planning is simple once you get started and helps you stay organized. You don’t need a strict diet plan, but planning meals provides structure and keeps you on track with your goals. For more tips, check out my guide to meal prep routines!

Diet Plan for Weight Loss

I recommend keeping meals between 300-500 calories on a 1500-calorie diet, which often supports weight loss. This is just a general guideline—use calorie calculators to determine your specific needs. For example, three 400-calorie meals leave 300 calories for two snacks at 150 calories each.

You should aim to eat 4-5 times a day, including snacks, but it’s important to choose a plan that fits your lifestyle. Long-lasting weight loss comes from sustainable changes, like focusing on whole foods, cooking at home, and reducing packaged meals. Meal prep can make this process easier and help you stay on track!

All of the above considered, here is a very simple outline of what a diet plan might look like.

The key is to not restrict yourself or develop an unhealthy obsession with food and counting calories. You should still be able to eat the foods you like in moderation and have fun at social gatherings!

Meal Prep Recipes for Weight Loss

To help you get inspired, I compiled some of my top meal prep recipes. They're all between 300-500 so they will help you stick to whatever weight loss goals you have in mind.

I recommend starting with one or two of the following recipes and adding them to your meal plan. Once you're comfortable cooking more at home, you can always make more recipes and add more variety to your diet!

Want more recipe ideas? Here are my favourite clean eating meal prep recipes, the best Whole30 meal prep recipes and 35+ delicious meals under 500 calories!