A beginner’s guide to meal prepping for weight loss

What you’ll learn:

• Meal prepping saves time and makes healthy choices easier by providing a fridge packed with nutritious meals.
• Planning and preparing meals in advance supports consistent eating habits, aiding in weight loss goals.
• Focus your meal prep plans on nutrient-dense, lower-calorie foods that keep you full and satisfied throughout the week.

Have you ever reached for a quick snack, ordered takeout, or skipped a meal after a long day simply because you had nothing healthy ready to eat? That’s totally normal. Many people struggle with making nutritious choices when they are short on time or energy. That’s where meal prep comes in—it’s a simple yet powerful strategy to help you stay on track with your weight loss goals.

Meal prep involves setting aside time to prepare multiple servings of meals to eat throughout the week. This approach can save time, make healthy choices easier, and help maintain a consistent eating routine. Planning and preparing your meals in advance makes you more likely to stick to your weight loss goals, even on busy days. Here’s how to start working meal prep into your life.

Your step-by-step meal-prepping guide

Planning and preparing meals ahead of time not only makes it easier to eat healthier but could also save money, time, and stress. Ready to get started? Here’s a step-by-step guide.

Step 1: Determine your daily calorie needs

First, figure out how many calories you need per day. Noom can help you calculate your daily calorie goal based on your starting weight, activity level, age, and height. Determining your daily calorie goal is like setting a budget for food.

Step 2: Audit what’s already in your fridge and pantry

Next, check what you already have in your fridge and pantry. This will help you use up what you have before buying more groceries, which will help save money and reduce waste.  Plus, you might spot some ingredients that spark new meal ideas. It’s also a great way to stay on top of expiration dates and keep your kitchen organized. 

Here’s a checklist to follow:

1. Check the fridge:
   • Check expiration dates
   • Note perishables that need to be used soon
   • Identify items that can be repurposed
2. Audit the pantry:
   • Organize shelves for better visibility
   • Check for expired items
   • List staples that need replenishing
3. Create an inventory:
   • Make a quick list of available ingredients
   • Note quantities of things you eat or cook with often
4. Identify potential meals:
   • Look for ingredient combinations that could form dishes
   • Consider ways to use up items nearing expiration

Conducting this audit will give you a clear picture of your available ingredients, helping you plan meals more efficiently and reduce unnecessary purchases.

Step 3: Create a meal plan for the week

Plan out your meals ahead of time, considering how many meals you’ll need based on your schedule. If you know you’ll be dining out with friends or family, factor that in and adjust your prep accordingly. Focusing on meals that can be made in large batches is especially helpful—think soups, casseroles, or grain bowls that can stretch across multiple meals. This saves time and ensures you always have a nutritious option on hand.

When selecting what to prep, prioritize nutrient-dense foods that will keep you full and energized. Fruits, vegetables, lean proteins, whole grains, and healthy fats should be the stars of your meal plan. These foods help you maintain a calorie deficit, which is essential for weight loss while providing the vitamins and minerals your body needs.

Sample meal plan

Here’s a sample three-day meal plan to get you started:

Day 1

• Breakfast: Start your week by preparing overnight oats. Mix rolled oats with Greek yogurt, chia seeds, and a drizzle of honey. In the morning, top with fresh berries and a sprinkle of nuts for added protein and healthy fats. 
• Morning snack: Have pre-portioned, one-ounce servings of almonds that you can pair with an apple or whatever other fruit you have on hand. This combination provides a good mix of fiber, healthy fats, and a bit of protein to keep you satisfied until lunch.
• Lunch: Try a colorful salad bowl with mixed greens, grilled chicken, cherry tomatoes, cucumber, feta cheese, and a small portion of whole-grain couscous. Drizzle with a lemon-olive oil dressing and top with chives for a burst of flavor. You can prep all the ingredients and portion them into containers ahead of time, and then add the dressing when you’re ready to eat to keep ingredients from getting soggy. 
• Afternoon snack: Pair carrot sticks with hummus. This delicious duo provides a boost of fiber and healthy fats.
• Dinner: Make a Mediterranean-style protein bowl with ground turkey, roasted vegetables, hummus, greek yogurt, feta cheese, and brown rice. Make this dinner as either a single meal or prepare a big batch that you can divide into portions for multiple meals throughout the week.  

Day 2

• Breakfast: Use the leftover roasted veggies from last night’s protein bowl to make a veggie and egg scramble that will keep you full and energized. 
• Morning snack: Make a quick Greek yogurt parfait with low-fat yogurt, berries, chia seeds, and honey. The protein in the yogurt will help keep you full until the afternoon. 
• Lunch: Enjoy another round of your meal-prepped colorful salad bow from the day before! 
• Afternoon snack: Use the almonds you have on hand and add dried fruit and dark chocolate chips for an easy trail mix that will give you the boost you need to get through that mid-day slump. While you’re at it, prep a big batch of your trail mix and add other ingredients you have on hand for an easy, on-the-go snack option.
• Dinner: Make a sheet-pan salmon dinner with lemon, garlic, and potatoes. Pair it with another serving of brown rice for a complete and healthy dinner. If you get a large salmon filet, you can divide it into two portions for leftovers the next day. Leftover salmon is great for lunch on top of a simple salad.

Day 3

• Breakfast: Eat another serving of overnight oats. 
• Morning snack: On your meal prep day, mix low-fat Greek yogurt with peanut butter (or your favorite nut butter) and spoon bite-size portions onto a cookie sheet. Pop them in the freezer, and dip them into melted dark chocolate chips once firm. Let them set again in the freezer, and you have delicious frozen yogurt bites! 
• Lunch: Turn your salad into a wrap! Add the ingredients from your meal-prepped colorful salad bowl to a whole-grain tortilla to mix things up. 
• Afternoon snack: You can have another serving of your trail mix or some hummus with carrots and whatever other veggies you have left over. 
• Dinner: Use your leftover salmon from the previous night’s dinner to make an easy salmon rice bowl. Shred the salmon and add it to a portion of brown rice. Add cucumber and a drizzle of spicy mayo. Scoop it up with some dried sea salt seaweed snacks for extra umami flavor. 

Check out these 30 easy meal prep recipes for weight loss for more ideas and inspiration.

Nutrition tips:

• To support your weight loss efforts, aim for about 0.6 to 0.75 grams of protein per pound of body weight per day. 
• Load up on non-starchy vegetables like broccoli, spinach, and bell peppers to add volume and nutrients to your meals without excess calories. 
• When it comes to grains, opt for whole grain varieties and measure portions to manage your carbohydrate intake. 
• Prepare staples like grilled chicken, roasted vegetables, quinoa, or brown rice that can be mixed and matched in meals throughout the week. Switching up combos keeps things interesting and prevents mealtime boredom.
• Can’t decide what ingredients you want to use? Noom has a food color system that can help you quickly identify foods that are the least calorie-dense/or contain the highest concentration of nutrients.

Step 4: Make a detailed shopping list

Based on your meal plan, list all the ingredients you’ll need. Organize your list based on your grocery store’s sections to make your trip more efficient. Stick to the list to stay focused at the grocery store and avoid tempting impulse buys. Below is a sample grocery list based on the meal plan above. Be sure to stock up on any staples like olive oil, salt and pepper, or other seasonings you need!

• Produce
  • Fresh berries (e.g., blueberries, raspberries, strawberries, etc.)
  • Apples
  • Lemons
  • Cherry tomatoes 
  • Cucumbers
  • Chives
  • Garlic
  • Carrot sticks
  • Salad greens
  • Potatoes
  • Vegetables such as eggplant, zucchini, red onion, etc.
• Pantry
  • Rolled oats
  • Chia seeds
  • Peanut butter (or your favorite nut butter)
  • Honey
  • Almonds
  • Dark chocolate chips
  • Whole grain couscous
  • Brown rice
  • Whole grain tortillas
  • Raisins
  • Everything bagel seasoning
  • Spicy mayonnaise 
  • Dried seaweed snacks
• Dairy
  • Greek yogurt
  • Feta cheese
  • Eggs
• Meat
  • Ground turkey
  • Large salmon filet
• Misc. 
  • Hummus

For more guidance, see these tips on how to make a healthy grocery list for weight loss.

Step 5: Set aside prep time

Dedicate a few hours weekly to washing, chopping, and cooking ingredients in bulk. A few hours might sound like a lot, but by prepping balanced meals in advance, you’ll be well-equipped to make healthy choices throughout the week, even on busy days.

Here’s how to make the most of it:

• Choose a consistent day and time: Many prefer Sunday afternoons, but pick what works best for your schedule.
• Start small: If you’re new to meal prepping, begin with just prepping breakfasts and lunches, or only spend one or two hours and gradually increase as you become more efficient.
• Prioritize tasks: Focus on time-consuming activities like chopping vegetables, cooking grains, or marinating proteins.
• Multi-task: While one dish is cooking, work on another task to maximize efficiency.
• Make it enjoyable: Put on music or a podcast, or invite a friend to join you, making the process more fun.
• Invest in time-saving tools: An air fryer, food processor, or multi-cooker can significantly speed up your prep time.

Step 6: Make sure you have containers

Using portion-controlled containers to store your prepped meals makes it easy to manage your serving sizes. Here are tips on choosing the proper containers:

• Variety of sizes: Have a mix of sizes for different meal components and portion sizes.
• Leak-proof options: These are essential for transporting soups or sauces without spills.
• Microwave-safe: If you plan to reheat meals away from home, ensure your containers are microwave-safe.
• Stackable designs: These help maximize fridge and freezer space.
• Consider bento-style boxes: These are great for keeping different parts of your meal separate.
• Glass vs. plastic: While plastic is lighter, glass is more eco-friendly and doesn’t absorb odors or stains.

Having the proper containers helps with portion control and makes your prepped meals more appealing and easier to grab.

Step 7: Prep your meals and package them

Here comes the fun part: Cook your food and put each meal and snack into an individual container. It might seem like a lot, but you’ll be satisfied seeing all your meals prepped and neatly put away.

Preparing your meals ahead of time is a great way to save time and ensure healthy options are ready throughout the week. Here’s how to prep and package them:

• Cook and cool: Prepare your meals according to the recipe instructions. Once cooked, allow the food to cool to room temperature before packaging. Proper cooling prevents condensation from forming inside the containers, which can lead to sogginess and spoilage. Plus, it doesn’t look very appetizing.
• Portion out: Divide your meals into individual servings using airtight containers. Having individual portions makes it easy to grab one when you’re hungry and helps you control your portions. For snacks, use smaller containers or bags to keep them fresh.

By following these steps, you’ll have a well-organized meal plan that makes it easier to stay on track with your nutrition goals. 

Step 8: Store smartly

Proper storage of your meal means you’ll always know what you have on hand and can avoid those “What’s for dinner?” dilemmas. Here are tips to follow:

• Label and date everything: Use masking tape and a marker to note contents and prep date. Consider adding “use by” dates to ensure freshness. Below is a quick guide on the typical shelf life of common ingredients:
  • Fresh fruits and vegetables: Fresh produce typically lasts three to seven days in the refrigerator, depending on the type.
  • Cooked grains (e.g., rice, quinoa): Cooked grains can be refrigerated for four to six days.
  • Cooked proteins (chicken, beef, tofu, etc.): Cooked meat and tofu will be safe for three to four days.
  • Overnight oats: Overnight oats can last three to five days when kept in the refrigerator.
  • Cooked pasta: Refrigerated cooked pasta will be kept for three to five days.
  • Homemade dressings: Depending on the ingredients, homemade dressings can last anywhere from one week to one month in the refrigerator.
  • Hard-boiled eggs: Cooked, unpeeled hard-boiled eggs will last up to a week in the refrigerator.
  • Soups and stews: Soups and stews typically last three to four days in the refrigerator but can be frozen for more extended storage.
• First in, first out: Organize your fridge so older items are in front, prompting you to use them first.
• Temperature zones: Store different foods in appropriate fridge areas (e.g., meat on the bottom shelf, produce in crisper drawers).
• Avoid overpacking: Allow air circulation in your fridge to maintain consistent temperatures.
• Use clear containers: This lets you see contents at a glance, reducing the chance of forgotten meals.
• Separate components: Store wet ingredients separately from dry ones to prevent sogginess.
• Consider vacuum sealing for items you’re freezing: Though not necessary, vacuum sealing can extend the shelf life of frozen food and prevent freezer burn. If you decide to do this, you’ll need to purchase special equipment designed for vacuum sealing. A vacuum sealer can easily be found at a department store or online.
• Freeze extras: If you’ve prepped more than you can eat in a few days, freeze portions for future weeks. Label each container with the contents and the date you froze it, and include reheating instructions for easy use later.

Meal prepping can help reduce stress around mealtime, improve your diet quality, and save money—it’s a triple win! By planning and preparing your meals in advance, you’re more likely to stick to your nutritional goals and make consistent progress on your weight loss journey. 

Overcoming everyday meal prepping challenges

Life happens, and even the best-laid meal prep plans can sometimes go awry. Don’t worry, though—we’ve got your back. Here are some common roadblocks you might encounter, along with some handy tips to help you stay on track:

“I don’t have time to cook!”

Sound familiar? No problem! Try these time-saving tips:

• Use a slow or pressure cooker: These handy appliances cook for you so you can have a delicious meal with minimal effort (just be sure not to leave them unattended!). Air fryers are also an excellent option for faster cooking.
• Keep quick, healthy options on hand: For super busy days, include pre-cut veggies, canned beans, hard-boiled eggs, or other ready-to-eat healthy choices in your plan.

“Eating healthy is expensive!”

Eating healthy on a budget is doable! Here are some tips to save money while still eating well:

• Buy seasonal produce: Fruits and vegetables that are in season are often cheaper and more flavorful.
• Opt for frozen options: Frozen fruits and veggies are just as nutritious as fresh ones but are often more affordable and last longer.
• Purchase in bulk: Buy non-perishable items and frequently used ingredients—like nut butter or dried and canned beans—in larger quantities to save money in the long run.

“I can’t eat the same thing every day!”

Eating the same meals over and over again can get boring fast. Here are some ways to spice things up:

• Try new recipes regularly: Aim to experiment with at least one new recipe each week. Noom has a vast recipe database where you can browse healthy meals and snacks that fit your tastes.
• Seek out new herbs and spices: These can transform a simple dish into something exciting without adding extra calories.
• Create a meal rotation: Plan a few weeks’ worth of meals and rotate them to keep things interesting.

“I can’t seem to stay motivated.”

Staying motivated is key to long-term success. Try these tips to keep your spirits up:

• Track your progress: Use Noom to monitor your progress in eating and weight loss. Seeing those wins, no matter how small, can be super motivating!
• Celebrate streaks: Acknowledge your achievements and pat yourself on the back. You deserve it!
• Find an accountability partner: Share your meal plans with a friend or family member who can offer support and encouragement.
• Be flexible: Remember, perfection is not the goal. If you slip up, don’t beat yourself up. Just get back on track with your next meal.

With a bit of planning and a few helpful strategies, you can overcome these common challenges and make meal planning a sustainable part of your healthy lifestyle. Remember, the goal is progress, not perfection!

Setting up for success with meal prep

Meal prepping for weight loss is a strategy that can help you eat healthier. By planning your meals, shopping smartly, and preparing nutritious dishes in advance, you’re creating a clear path to your goals. Start small, experiment with different recipes, and adjust your approach based on what works best.

If you’re new to meal prepping, it can initially be difficult. Support and guidance can make all the difference. Noom can help you develop lasting healthy habits. By combining effective meal prep techniques with our personalized approach, you’re equipping yourself with the tools needed for long-term success in weight management.