Easy Meal Prep for Weight Loss {Week 1 Protein and Vegetables}

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This is the easiest meal prep ever. It’s simple and delicious. By prepping chicken, ground turkey, hard boiled eggs, sweet potatoes, butternut squash and rice, I made 8+ delicious, healthy, meals!

Jump to print the meal prep!

Each week I’ll share the foods I’m prepping for the coming week. Now more than ever this has to become a habit for me. My life is about to get crazy as I enter grad school this fall, and I don’t want to lose all my health gains.

So, the more prepared I can be, the better.

And while I don’t like meal prepping, I do like prepping foods, so I can have flexibility with the meals. Similar to this meal plan and Youtube Video; I like flexibility but I also like consistency!

So, this is what I’ve been eating this week and the foods I prepped to make it easy every day.

The Foods prepped & How I prepared them:

Food prep to be used in  meal prep

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Prepped Protein:

  • Grilled chicken tenders– To grill the chicken tenders, I used a mini George Foreman counter top grill. This method of cooking is VERY fast! I love the little grill. The chicken stays pretty juicy inside. I cooked up about 1 lb of tenders)
  • Baked Chicken Breasts– Cooked in the oven at 425 for about 20 minutes, turning over half way through.
  • Ground Turkey- Cooked on a skillet on the stovetop. I made 1 lb.
  • Hard boiled eggs– I cooked 4 eggs in a egg cooker (this egg cooker is the only way I’ve been able to make hard boiled eggs that actually peel!)

(for my post with only prepping proteins, go here)

Veggies cooked or chopped

  • Asparagus- One bunch of asparagus from the store, and I just snapped them in half and kept the tops for cooking.
  • Mushrooms– Slice all the mushrooms. I love sliced mushrooms, and they are perfect for a handful in anything I’m going to make!
  • Sweet potato- I cooked 3 sweet potatoes in the oven for several hours. Once they were soft, I took the skin off and mashed them into a prep container.
  • Chopped lettuce – I rinsed, dried, and chopped some romaine lettuce.
  • Butternut squash, peeled and chopped. Holy Hannah. This is so labor intensive!
  • (not prepped but also had peppers, cucumbers, and carrots)


  • Rice – Just regular white rice (Jasmine rice) prepared in a pot on the stove.

Favorite Meal Prep containers

Recently I have been picking up the cheap containers at Walmart. I like the smallest size. I think they are 16 ounces. (here’s a similar one on Amazon)This size is perfect, because I can break up the food into smaller portions. It seems to me like it lasts longer.

I also like how inexpensive they are. Although I reuse them, if I lose one or it gets too hard to get clean, I can toss them. I think they fit nicely in my fridge too.

meals in fridge 1200x1200

Meals made with prepped food:

Ok! With the prepped food out of the way, here’s 8 of the meals I assembled with it!

4 meals prepped from food prep
  1. Chicken, sweet potato and grilled peppers
  2. Butternut squash, ground turkey, rice, and mushrooms
  3. Grilled chicken, sweet potato and asparagus
  4. Green salad with grilled chicken, carrots, sliced string cheese, cucumbers, and bolt house dressing.
4 more meals from the prepped meals
  1. Scrambled eggs, Mushrooms, and pancakes
  2. Ground turkey, rice and mushrooms
  3. Low calorie Egg salad on bread
  4. Sweet potato pancakes

So let me know if my easy meal prep foods are something you want to see each week, and I’ll keep sharing them!

Meal Prep Week 1 Printable

weekly healthy meal prep week 1

For the weekly meal prep posts, save this page!

Pin this one for later!! (also follow me on Pinterest)

Easiest meal prep ever week 1 protein and vegetables

Get Meal Prep Week 2 here!

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  1. I have two silly questions.
    When you meal prep, and it’s time for dinner, do you just microwave everything?
    And do you prep this for your family too?
    Thank you! I love all of the meals and information you share!

    1. Hi Fleur! Not a silly question. Since I mostly prep the protein, I actually heat it on a skillet and cook it with the rest of the meal. It’s rare I prep an entire meal to be reheated. I’ll do this with leftovers, but my meal prep is just “food prep’, and I make the meals as I eat them.
      My kids have moved out, (Empty nester here), but my husband eats the same foods I do, so I make it for both of us!

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