Achieving your weight loss goals doesn't have to mean spending hours in the kitchen or relying on bland diet food. A smart and sustainable approach? Meal Prepping.  With a little planning, you can fuel your body with nutritious meals all week long, save time  and stay on track with your fitness journey.

Here's a simple, effective 7-day meal prep plan designed to support weight loss, boost energy and keep you satisfied.

What you'll need before you start

Weekly Meal Plan Overview

Each Day Includes:

• Breakfast

• Lunch

• Dinner

• 2 Snacks

Approximate Daily Calories : 1400 - 1600 kcal (Adjust based on your needs)

Day 1-7 Sample Meal Prep Menu

Breakfast (Same for 3-4 Days):

Overnight oats with Chia and Berries

Rolled oats, almond milk, chia seeds, cinnamon, and mixed berries. Prep 4 jars in advance.

Lunch:

Grilled Chicken Quinoa Bowl (Day 1-3)

Grilled chicken breast, quinoa, roasted veggies (zucchini, peppers, broccoli), tahini drizzle.

Turkey Lettuce Wrap with Hummus (Day 4-7)

Ground turkey, romaine leaves, carrots, cucumber, hummus on the side.

Dinner:

Salmon & Steamed Greens (Day 1-3)

Baked salmon, brown rice, steamed green beans & asparagus.

Veggies Stir-Fry With Tofu (Days 4-7)

Tofu, broccoli, bell peppers, onions stir fried in coconut aminos, served with cauliflower rice.

Snacks:

• Boiles eggs + Cucumber Slices

• Greek yogurt + a handful of almonds

• Protein smoothie (spinach, banana, plant protein, almond milk)

Discover The “Secret” Diet Protocol For Sustainable & Rapid Weight Loss!