u003cstrongu003eHow many calories are in this meal plan?u003c/strongu003e

This meal plan provides approximately 1,400-1,600 calories per day, which is appropriate for most women looking to lose weight and men with sedentary lifestyles. The exact calories depend on portion sizes and which specific meals you choose each day. If you're very active or have higher caloric needs, you can increase portions of healthy fats (like adding more nuts or avocado) or include an additional snack. For personalized calorie recommendations, consider consulting with a registered dietitian who can account for your individual needs, activity level, and health goals.

u003cstrongu003eCan I freeze these meals?u003c/strongu003e

Many components of this meal plan freeze well, making it perfect for batch cooking. Egg muffins can be frozen for up to 3 months—just wrap individually and thaw overnight in the refrigerator. Turkey meatballs freeze beautifully for 2 months and can be reheated directly from frozen. Cooked quinoa freezes in portions for easy use later. However, avoid freezing meals with high water content vegetables (like cucumbers in the Greek salad) or yogurt-based items, as they don't maintain their texture after thawing. The salmon is best enjoyed fresh within 3-4 days rather than frozen.

u003cstrongu003eWhat are the best containers for meal prep?u003c/strongu003e

Invest in high-quality glass containers with airtight lids for the longest food storage and easiest reheating. Glass containers like Pyrex or Anchor Hocking don't absorb odors or stains and can go directly from refrigerator to microwave. For salads, wide-mouth mason jars work perfectly and keep ingredients fresh longer. BPA-free plastic containers are lightweight and budget-friendly but may absorb odors over time. Look for containers with compartments for meals where you want to keep ingredients separate. Having a variety of sizes (8 oz for snacks, 16 oz for lunches, 24 oz for dinners) helps with proper portioning.

u003cstrongu003eHow long does meal-prepped food last in the fridge?u003c/strongu003e

Most meal-prepped foods stay fresh for 4-5 days when stored properly in the refrigerator at 40°F or below. Cooked proteins like salmon and turkey typically last 3-4 days, while heartier vegetables and grains can last up to 5 days. Salads with dressing mixed in should be consumed within 2-3 days, but mason jar salads with dressing on the bottom can last 4-5 days. Always trust your senses—if food looks, smells, or tastes off, it's better to discard it. To maximize freshness, cool foods completely before refrigerating, use airtight containers, and label everything with preparation dates so you know what to eat first.

7-Day Weight Loss Meal Prep Plan (Easy & Delicious)

Name: 7-Day Weight Loss Meal Prep Plan
Prep time: 2 h
Cook time: 20 min
Total time: 2 h 20 min
Cuisine: Healthy
Ingredients: 2 lbs wild-caught salmon fillets; 1.5 lbs ground turkey (93% lean); 1 lb boneless, skinless chicken breast; 2 dozen eggs; 32 oz plain Greek yogurt (2% fat); 8 oz feta cheese; 4 oz goat cheese; 2 bunches spinach; 1 head romaine lettuce; 2 bunches kale; 3 bell peppers (assorted colors); 2 zucchini; 1 lb Brussels sprouts; 1 lb broccoli; 2 cucumbers; 1 pint cherry tomatoes; 1 red onion; 4 cloves garlic; 1 piece fresh ginger; 2 cups mixed berries (fresh or frozen); 4 apples; 3 lemons; 2 avocados; 2 cups quinoa; 1 cup rolled oats; 1/4 cup chia seeds; 1 cup raw almonds; 1/4 cup almond butter; Extra virgin olive oil; Balsamic vinegar

Ingredients

Scale

2 lbs wild-caught salmon fillets
1.5 lbs ground turkey (93% lean)
1 lb boneless, skinless chicken breast
2 dozen eggs
32 oz plain Greek yogurt (2% fat)
8 oz feta cheese
4 oz goat cheese
2 bunches spinach
1 head romaine lettuce
2 bunches kale
3 bell peppers (assorted colors)
2 zucchini
1 lb Brussels sprouts
1 lb broccoli
2 cucumbers
1 pint cherry tomatoes
1 red onion
4 cloves garlic
1 piece fresh ginger
2 cups mixed berries (fresh or frozen)
4 apples
3 lemons
2 avocados
2 cups quinoa
1 cup rolled oats
1/4 cup chia seeds
1 cup raw almonds
1/4 cup almond butter
Extra virgin olive oil
Balsamic vinegar
Herbs and spices (oregano, basil, garlic powder, paprika)

Instructions

Dedicate 2-3 hours on Sunday for meal prep.
Preheat oven to 425°F and clean your workspace.
Wash and chop all vegetables.
Cook quinoa according to package directions.
Prepare proteins: season salmon and form turkey meatballs.
Bake proteins in the oven for the suggested times.
Prepare egg muffin mixture and pour into muffin tins.
Assemble yogurt parfaits and mason jar salads.
Portion out snacks into grab-and-go containers.
Label each container with contents and date before storing.

Notes

This meal plan focuses on high-protein, nutrient-dense foods. Adjust portion sizes based on individual caloric needs.

Author: miguel-santiago
Prep Time: 120 minutes
Cook Time: 20 minutes
Category: Meal Prep
Method: Meal Prep
Cuisine: Healthy
Diet: Weight Loss

Nutrition

Serving Size: 1 serving
Calories: 400
Sugar: 8g
Sodium: 300mg
Fat: 15g
Saturated Fat: 3g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 5g
Protein: 25g
Cholesterol: 150mg

Keywords: meal prep, weight loss, healthy eating, nutritious meals