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[weighttlosssfast]

Five healthy meal prep recipes using the same ten fresh ingredients. Breakfast, lunch, and dinner, these are easy and tasty weight loss meal prep ideas.

Weight Loss Meal Prep

You guys have been asking for meal preps that use the same ingredients to make different meals, so I am hooking you up with 5 healthy weight loss meal prep recipes using the same 10 fresh ingredients. I have all the meals covered in this weight loss recipe: breakfast, lunch, and dinner. All of the weight loss recipes are big on flavor and easy to make.

I decided to use boneless and skinless chicken thighs as the main protein – they have so much flavor and don’t dry out very easily unlike breasts. All of these recipes are perfect for weight. Yes, even the pesto pasta. You can actually meal plan pasta and lose weight thanks to low carb shirataki noodles, I love these noodles!

Easy meal prep ideas for the week using the same 10 fresh ingredients.

Meal Prep Recipes For Weight Loss

This meal prep is designed so you spend 60-90 minutes cooking on Sunday or Monday, and you have at least 5 healthy meals done for the week. I say at least because the breakfast meal prep recipes can last 2-3 days, especially the frittata. There is nothing like finishing your weekly meal prep and knowing that you have a bunch of healthy and tasty meals to help you lose weight.

I believe this is the only way to help lose weight and stick to your weight loss goals. Cooking your own meals and exercise – it is that easy. You have to know what goes into your body if you want to stay healthy once you start eating out. You have no idea what ingredients they are using. Weekly meal prep will keep you on your diet and help you reach your health goals.

I use the low carb shirataki noodles to make the pesto pasta and the noodle and veggie stir fry. My favorite brand is pasta zero by Naysoya. They have no funky smell and work great as a noodle substitute. Just make sure to follow the directions below and cook the excess moisture out of the noodles in a dry non-stick pan. Otherwise they will make the dish watery.

I have a few other recipe on my blog that use shirataki noodles that you should check out. This ramen meal prep is low carb and tasty and these salmon patties with low carb noodle stir fry are a must.

Healthy Meal Prep Recipes For The Week

These meal prep recipes are easy to make and huge on flavor. Just because you are trying to lose weight doesn’t mean you need to eat bland, boring food! You will notice that all five of these meal prep recipes are seasoned aggressively and have layers of flavor. The most important thing is for you to taste as you are cooking and then adjust accordingly. These healthy meal prep recipes are all about a balance of flavor, meaning you have to use salt, spice, sour, and sweet. If you can do that in all your dishes, they will taste good almost every time!

Make sure to check out my healthy meal prep page. It has over 100 recipes for losing weight and eating healthy. Also subscribe to my FlavCity YouTube channel for the best meal prep recipe videos online!

I'm showing you how to meal prep for the week using only 10 fresh ingredients. These healthy meal prep ideas are all different, but use the same fresh ingredients and are perfect meals for losing weight.

Avocado or grapeseed oil

Kosher salt

Fresh cracked pepper

For the stir fry:

Coconut amino acid or low sodium soy sauce

Sriracha or chili sauce

Toasted sesame oil

Avocado oil

Olive oil

Extra virgin olive oil

For the lunch salad:

Couple cracks fresh pepper

For the shakshuka:

Begin the cooking process by making the chicken needed for three of the recipes. Make the spice rub by combining the smoked paprika, cumin, and thyme in a small bowl and mix well. Season the chicken thighs with a generous pinch of salt and spice rub on each side. Rub the spice rub all around the chicken and allow to sit at room temperature for 15-20 minutes. Pre-heat a large pan, preferably cast iron, over medium high heat for 2 minutes. Add 2 teaspoons of oil, wait 30 seconds, then add the chicken. Cook for 5 minutes without touch the chicken, then flip. This will allow the chicken to get nice and crusty. Cook another 5 minutes then remove from pan. Once the chicken has cooled, it will keep in the fridge for 5 days or can be frozen for 2-3 months. The best way to reheat the chicken is in a 400 F oven for 10 minutes, if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the chicken will get dry.

For the stir fry, drain the shirataki noodles well and place in a non-stick pan. Cook over medium heat for 8 minutes so the excess moisture can evaporate, you know the noodles are ready when the bottom of the pan is white and dry. Remove noodles from pan, roughly chop them a couple times and set aside. Pre-heat a large non-stick pan over medium-high heat for 2 minutes. Add 2 teaspoons of oil along with the onions, bell peppers, and green beans. Cook for 5 minutes and then add the garlic. Cook for 1 minute and then whisk the eggs very well and add to the pan. Lower the heat to medium and stir well to break up the eggs, once they have scrambled add the noodles to the pan and mix well. Add 1 tablespoon of amino acid, 1 teaspoon of sriracha, and ½ teaspoon of toasted sesame oil. Mix well and check for seasoning, you may need more of the sauces. Lower the heat to low, slice the cooked chicken, and add to the pan. Remove from heat, serve and enjoy. Stir fry will keep in the fridge for 3 days, but can’t be frozen. The best way to re-heat is in a hot non-stick pan or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the food will get dry.

For the frittata, pre-heat oven to 400 F. Pre-heat an oven safe 6-8 inch non-stick pan over medium heat with 2 teaspoons of oil. Add the onions, bell peppers, ¼ teaspoon salt, and a couple cracks of pepper. Cook for 5 minutes then add the kale, cook for another 3 minutes until kale has wilted down. Whisk the eggs vigorously, turn the heat down to medium-low, and add the eggs. Use a spatula to mix everything very well and continue mixing to break up any large chunks of eggs. Once the eggs have come together a little, but the mixture is still very wet, transfer the pan to the oven and cook for 7 minutes. Remove from oven and use a clean spatula to carefully remove the frittata from the pan. Sprinkle with parsley and enjoy. Frittata will keep in the fridge for 3 days or can be frozen for 2 months. Re-heat in a 400 F oven for 5-10 minutes or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the eggs will get rubbery.

For the pesto pasta, drain the shirataki noodles well and place in a non-stick pan. Cook over medium heat for 8 minutes so excess moisture can evaporate, you know the noodles are ready when the bottom of the pan is white and dry. Remove noodles from pan, roughly chop them a couple times and set aside.

For the pesto sauce, bring a small pot of water to a boil and season with ½ teaspoon of salt. Boil the kale for 2 minutes and drain. Add the kale, garlic, parsley, walnuts, ¼ teaspoon salt, and a couple cracks of pepper to a food processor or blender. Blend until well incorporated then add 3 tablespoons of extra virgin olive oil and continue to blend until the mixture looks like a loose paste, adding more oil if necessary. Check for seasoning, add more salt if needed.

Add the noodles to a clean bowl and add enough pesto to coat, toss well adding more pesto if needed. Serve pasta and top with sliced chicken. Save any leftover pesto in the fridge for 5 days. Pasta and chicken will keep in the fridge for 5 days, but can’t be frozen. The best way to re-heat is in a hot non-stick pan or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the food will get dry.

For the lunch salad, to a large bowl add the kale, tomatoes, bell pepper, walnuts, raisins, ¼ teaspoon salt, and pepper to a large bowl. Add the vinegar, olive oil, and mix very well. After re-heating the chicken, slice thin and add to the salad. Serve and enjoy. Salad should not be dressed until right before eating, or can be dressed a few hours ahead of time because kale doesn’t get wilted very easily.

For the shakshuka, pre-heat oven to 450 F. Pre-heat an oven safe 8-9 inch pan over medium-high heat along with 2 teaspoons of oil. Add the red peppers, onions, garlic, ¼ teaspoon salt, and a few cracks of pepper. Mix well and cook for 5 minutes. Add the kale and cook another 2 minutes. Place the tomatoes in a food processor or blender, and pulse until it looks like a can of chopped tomatoes, making sure not to turn it into a smooth puree(or use canned chopped tomatoes). Add the tomatoes to the pan and cook over medium heat for 6-8 minutes, or until the consistency has thickened up and it’s not so watery and loose. Add the agave nectar, turn the heat off, and stir well. Use a spoon to make two dimples the eggs can sit in, and carefully cracks the eggs into the pan. Transfer the pan to the oven and cook for 5-7 minutes until the eggs are set. Remove from oven, garnish with parsley, and enjoy. Shakshuka will keep in the fridge for 3 days and can be warmed in a 400 F oven for 7 minutes or in the microwave.

Recipe Video

Recipe Notes

The first thing you should do is cook the chicken, as it is used for 3 of the recipes.

Each recipe makes one meal, but the frittata and shakshuka can make two meals.

You can buy “pasta zero by naysoya” shirataki noodles at whole foods and walmart. They have no odor and are a fantastic low carb, low calorie noodle option.

Two of the recipes use good quality extra virgin olive oil, I have a promo code for a $1 bottle of some fantastic olive oil you guys should try out. https://www.freshpressedoliveoil.com/c/APFC002_REF_MW_Q317/tj

The kale used for the recipes is called black kale, also know as lacinato or dinosaur kale. It is softer and more pleasant to eat than curly green kale.

Macros for stir fry with 2 pieces of chicken:529 calories25 grams of fat12.9 grams of net carbs63 grams of protein8 grams of protein

Just discovered you via your Trader Joe’s haul video on YouTube, Bobby, and am excited about trying this weight loss food prep! May have missed this in the instructions, but how many people are these recipes intended to serve?

Loving your recipes and I’ve shared your site with several Keto friends. Just one small suggestion learned in Italy for your frittata. Add a tablespoon or two of one of your favorite grated hard cheeses to the eggs. Some stays in the mixture and a little goes to the bottom and forms a slight “crust”. I’m honestly not rewriting your recipe; I am sharing only because of your love of pecorino romano – lol.

I have a question about the agave syrup. I was led to understand that it was a highly processed item that uses chemicals (or something) to extract it from the plant. Can you clarify this information for me? Thanks so much for your informative and entertaining videos. They will help my healthy eating step up a couple of notches…..or many.

Agave nectar is definitely not extracted that way. It’s extracted in a way similar to how maple syrup is extracted. It then gets boiled down to concentrate it. Glad you are enjoying the channel! Keep on cookin’!

Hi Bobby I’m from Australia and found your site on You Tube. I’m 67 years old or young whichever way you look at it. I want to thank you for all your informative information on the foods we eat. I’d love to see these videos shown in classrooms to educate students. I wish I had all this information available to me sooner. I have had breast cancer but in remission for the last 6 years. You have helped me change my diet. I will definitely be getting your new cookbook and will encourage my family to do the same. I’m am subscribed to your you tube channel and get excited when I find a new one waiting for me to view in my inbox. I hope you enjoyed your stay in Australia. I have been to the USA several times and loved it. I hope you go from strength to strength because we need more people like you that care about what we are putting in our mouths. Best wishes

So happy you found our channel. Thank you so much for watching and for writing this nice post. I completely agree with you that more people should care about what they put in their bodies. I wish you continued good health! Keep on cookin’ and I know you will enjoy the cookbook!

I really love the frittata. Already added it to my recipe collection 😉 I’m tracking my calories with Yazio (https://www.yazio.com/en/food-diary), so I always appreciate easy recipes with few ingredients. Meal preps make my calorie counting so much easier. I’ve been struggling with my weight, but didn’t manage to diet during work. Short breaks and snacks in between kept me from doing it. Calorie counting in combination with meal preps are ideal for me. The logging of the food takes no time and I also save so much time thanks to the meal preps. Now I can keep up my diet even during work and don’t have to miss out on great food. So thanks for the awesome recipes! Next thing I want to try out are the shirataki noodles. This is very new to me and I’m excited how these work out 🙂

Hi Bobby, Thank you so much for sharing the Shirataki Noodles recipes! I am in NYC and don’t not see the Nasoya pasta zero brand here at whole foods and we don’t have access to a Walmart. Could you please recommend another brand for Shirataki Noodles? Thank you!

[weighttlosssfast]

after watching “Game Changers”, of course, I had to make vegan burrito 🌯

unfortunately, my tortillas were to small to roll it up but here we go: vegan cheese, vegan meat, vegan cream, vegan everything 🌱

[weighttlosssfast]

Don't worry, you don't need a special diet to get your vaccine. But we talked to the CDC and doctors to learn more about drinking alcohol and if there were any foods it would be a good idea to eat or avoid before and after your shot.Read More

This spaghetti-squash-for-pasta swap slashes both carbs and calories by 75 percent for a delicious, creamy casserole you can feel good about eating. It's worth roasting the squash versus cooking it in the microwave if you have the time: the flavor gets sweeter and more intense.

Directions

Instructions Checklist

Place squash cut-side down in a microwave-safe dish; add 2 tablespoons water. Microwave, uncovered, on High until tender, 10 to 15 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake at 400 degrees F until tender, 40 to 50 minutes.)

Meanwhile, combine spinach and the remaining 1 tablespoon water in a large skillet over medium heat. Cook, stirring occasionally, until wilted, 3 to 5 minutes. Drain and transfer to a large bowl.

Position rack in upper third of oven; preheat broiler.

Use a fork to scrape the squash from the shells into the bowl. Place the shells on a baking sheet. Stir artichoke hearts, cream cheese, 1/4 cup Parmesan, salt and pepper into the squash mixture. Divide it between the squash shells and top with the remaining 1/4 cup Parmesan. Broil until the cheese is golden brown, about 3 minutes. Sprinkle with crushed red pepper and basil, if desired.

I'm always looking for different ways to use spaghetti squash, this was perfect. Creamy and decadent. I will make it again. The only change I would make is more artichoke hearts. They give it a meaty texture. Read More

This was delicious! I tweaked it just a bit. Subbed goat cheese for the cream cheese used power greens rather than spinach and added some roasted mushrooms for a little extra substance. My husband had a hard time believing there was no meat because it was so rich and luscious. This will definitely be on the rotation. Read More

I will make this again my husband and I thoroughly enjoyed it. I added one garlic clove 3/4 cups cherry tomatoes & 3/4 cups of fresh mushrooms. I would also consider adding shallots & shrimp or chicken the next time I make this.. The dish was surprisingly filling and very easy to make and we have lots of leftovers for lunch tomorrow. Read More

This is really yummy! For me personally I think the cream cheese was a little too much. I will reduce that amount next time. I did add some garlic this time and will try adding some caramelized onions as well the next time. I baked this in a dish rather than the shells. Just easier for putting the leftovers away and since it's just me don't need the presentation aspect of the shells. Read More

I'm always looking for different ways to use spaghetti squash, this was perfect. Creamy and decadent. I will make it again. The only change I would make is more artichoke hearts. They give it a meaty texture.

This was delicious! I tweaked it just a bit. Subbed goat cheese for the cream cheese used power greens rather than spinach and added some roasted mushrooms for a little extra substance. My husband had a hard time believing there was no meat because it was so rich and luscious. This will definitely be on the rotation.

I will make this again my husband and I thoroughly enjoyed it. I added one garlic clove 3/4 cups cherry tomatoes & 3/4 cups of fresh mushrooms. I would also consider adding shallots & shrimp or chicken the next time I make this.. The dish was surprisingly filling and very easy to make and we have lots of leftovers for lunch tomorrow.

This is really yummy! For me personally I think the cream cheese was a little too much. I will reduce that amount next time. I did add some garlic this time and will try adding some caramelized onions as well the next time. I baked this in a dish rather than the shells. Just easier for putting the leftovers away and since it's just me don't need the presentation aspect of the shells.