Healthy Girl Meal Prep for Weight Loss (recipes + grocery list)

The right meal prep for the week can set you up with delicious healthy meals ready to go! The best part is I planned it all out for you. While these meals are weight loss friendly, make sure to cater the right portions for you. I’ve got the full grocery list and recipes below.

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The recipes below make anywhere from 4 to 5 servings for the week.

The Grocery List

Grocery list:

1 container feta 

1 bag mixed greens 

1 peach 

1 container berries 

1 container Persian cucumbers (about 5 mini cucumbers) 

1 bag Italian parsley 

1 container mushrooms

1 orange bell pepper 

1 red onion 

1 yellow onion 

1 lemon 

1 carton cherry tomatoes 

1 bag potatoes 

1 bag of shredded cheese

1 lb grass-fed ground beef

1 lb chicken thighs

1 pack breakfast sausage or chicken sausage

Dozen eggs

1 container almond milk, unsweetened 

1 jar sliced pickles 

1 jar roasted bell peppers or 1 red bell pepper 

1 can red kidney beans 

1 can white kidney beans 

1 can pinto beans 

1 can garbanzo beans 

1 container greek yogurt

Pantry/kitchen staples: 

Chia seeds

Monk fruit extract or stevia

Maple syrup 

Vanilla extract

Olive oil 

Butter

Ketchup 

Avocado-oil based mayo 

Sea salt

Pepper 

Garlic powder 

Recipe 1 – Egg Scramble with Chicken Sausage and Veggies

5 from 2 votes

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Egg Scramble with Chicken Sausage and Veggies

Servings 4

Ingredients

• 8 whole eggs
• 12 mini chicken sausages (or 4 regular ones) *I used Amylu Breakfast Time Chicken Links*
• 1 box mushroom (8ox)
• 1/2 red onion
• 1 orange bell pepper
• 1 bag mini potaotoes
• 1.5 tbsp olive oil
• .5 tbsp butter
• pinch of salt
• pinch of pepper

Instructions

1. Preheat to 375 F.
2. Cut mini potatoes in quarters. Cover in .5 tbsp olive oil or avocado oil. Add desired seasoning.
3. Roast potatoes for 15 minutes. Flip then roast for another 15 minutes or until golden browned on the outside. Add sea salt once done.
4. Next up, heat a medium pan with .5 tbsp butter. In a bowl, beat 8 eggs together.
5. Add the eggs. Let cook for about 1 minute until the eggs begin to set. Push the eggs towards the center of the pan and gently fold over. Tilt pan slightly to allow the liquids to cook through.
6. Continue to do this until the eggs are just about set. Add salt and pepper. Remove from heat and let sit for one minute.
7. Chop the mushrooms, red onion and bell pepper. Add the other .5 tbsp oil to a medium pan and set to medium heat. Add the veggies.
8. Cover the veggie pan with a lid and add a tbsp or water or oil if needed. Toss in desired seasoning.
9. Cook until vegetables are soft.
10. In a separate pan, add the last .5 tbsp olive oil. Toss in the chicken sausage and cook until browned on the outside.
11. Add all items to a glass meal prep container for the week!

Recipe 2 – Chia Yogurt Parfaits

5 from 2 votes

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Chia Yogurt Parfaits

Servings 4

Ingredients

• 8 tbsp chia seeds
• 3 cups almond milk
• 4 tsp vanilla extract
• 4 tsp maple syrup
• 2 cups greek yogurt
• 1.5 cup blueberries
• 1/2 peach
• dash of monk fruit extract or stevia

Instructions

1. In 4 separate jars, add the following to each of them: 2 tbsp chia seeds, 3/4 cup almond milk, 1 tsp vanilla extract, 1 tsp maple syrup and few drops monk fruit extract (optional). Mix well.

2. Refrigerate overnight or for at least for hours.

3. In a bowl, mix the Greek yogurt and monk fruit extract. Option to add some vanilla extract.

4. Add 1/2 cup Greek yogurt mixture to each chia parfait. Top with 1/2 cup blueberries or 1/2 peach.

5. Enjoy throughout the week!

Recipe 3 – Seared Chicken Bean Salad

5 from 2 votes

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Seared Chicken Bean Salad

Servings 5

Ingredients

• 5 chicken thights
• 1 can red kidney beans
• 1 can white kidney beans
• 1 can garbanzo beans
• 1 can pinto beans
• 1/2 red onion
• 5 mini cucumbers (around 2.5 cups)
• 1 jar roasted bell pepper (1 cup chopped) or 1 red bell pepper
• 1 cup feta cheese
• 1/4 cup chopped parsley
• 1 lemon, juiced
• pinch of sea salt
• 1.5 tbsp olive oil
• .5 tbsp butter
• .5 tbsp garlic powder

Instructions

1. Add butter to a cast iron pan. set to medium heat.

2. Pat the chicken thighs dry. Add garlic powder, sea salt and other seasonings.

3. Sear on one side and turn down the heat a little. Cook for around 5-7 min each side until no longer pink on the inside.

4. Chop the cucumber, parsley, roasted pepper and onion. Rinse and drain all cans of beans.

5. Add the beans, vegetables, and feta cheese to a bowl. Toss. Add 1.5 tbsp olive, 1 juice of lemon, sea salt and other seasonings.

6. Separate out into 5 meal prep containers for the week. Top each with a chicken thigh.

Recipe 4 – Burger in a Bowl Meal prep

5 from 2 votes

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Burger in a Bowl Meal Prep Style

Ingredients

• 1 lb grass-fed ground beef
• 6 cups mixed greens
• 1 yellow onion, cut into half rings
• 1/2 cup sliced pickles
• 1 cup cherry tomatoes
• 4 tbsp avocado oil mayo
• 2 tbsp ketchup
• 2 tbsp water
• 1 tbsp butter
• 1 tsp olive oil
• dash of garlic powder
• dash of onion powder
• dash of sea salt

Instructions

1. Add 1 tsp olive oil to a pan. Set to medium heat.
2. Add the ground beef and break into pieces.Add the seasoning on top.
3. Cook the ground beef in the pan until it is no longer pink on the inside.
4. Add butter to a separate pan. Add in the sliced onions. Cook until browned on the outside.
5. In a small bowl, mix the ketchup, avocado oil and water. Mix well and save as your burger bowl sauce for the week.
6. In 4 meal prep containers, add 4oz ground beef, 1/8 cup cheese, lettuce, 1/8 cup pickles, 1/4 cup tomatoes and the cooked onions.
7. Enjoy!

I hope you enjoy this weekly delicious meal prep! Make sure to check out our Master Your Health coaching program for more meal plans like this except customized to your personal goals.