7 day meal prepsunday prep daybatch cooking~1,500 kcal days

7 Day Meal Prep for Weight Loss

For busy people who want one Sunday prep session to cover the whole week.

See the sample 7-day meal prep plan Browse recipes

Everyone wants the best meal prep for weight loss, and the honest answer is boring: it is the plan you can repeat on a normal week with food from a regular supermarket. This hub collects four complete 7 day meal prep plans — a classic rotation, a budget build, a high-protein build, and a vegetarian build — each designed around a single 90-minute Sunday session.

Every plan below follows the same shape: cook proteins and grains in bulk, roast one or two trays of vegetables, then portion everything into containers so breakfast and lunch are grab-and-go on weekdays. Dinners are simple, fast finishes so nothing tastes like it has been sitting since Sunday.

Each sample day lands between 1,450 and 1,650 calories, with protein, carbs, and fat listed per item so you can swap like for like. Pick the plan that matches your week, shop once, and let the containers do the deciding at 7 a.m.

Portion guide

Days target ~1,500 calories. Add a piece of fruit or an extra half cup of rice at dinner to reach 1,650; drop the snack to trim toward 1,450.

sample 7-day meal prep plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Protein smoothie (Greek yogurt, berries, oats)345 16 oz P 30 g · C 38 g · F 8 g	Turkey club wrap with side salad425 1 large wrap P 32 g · C 40 g · F 15 g	Chicken stir-fry over brown rice495 5 oz chicken + 1 cup rice P 40 g · C 52 g · F 14 g	Chocolate protein pudding190 1 cup P 19 g · C 17 g · F 5 g	1455 kcal
Tuesday	Overnight oats with peanut butter & banana400 1 jar P 16 g · C 52 g · F 14 g	Chicken burrito bowl with brown rice & black beans460 1 container (2 cups) P 38 g · C 46 g · F 14 g	Baked chicken thighs with sweet potato & green beans475 6 oz + 1 medium P 34 g · C 40 g · F 20 g	Greek yogurt cup135 5.3 oz P 15 g · C 10 g · F 4 g	1470 kcal
Wednesday	Veggie egg scramble with whole-grain toast380 3 eggs + 1 slice P 26 g · C 28 g · F 18 g	Chicken Caesar salad, light dressing410 large bowl (4 cups) P 40 g · C 18 g · F 20 g	Turkey taco skillet with tortillas490 5 oz turkey + 2 tortillas P 36 g · C 46 g · F 18 g	Almonds175 1 oz P 6 g · C 6 g · F 14 g	1455 kcal
Thursday	Greek yogurt parfait with granola & berries330 1 large cup P 22 g · C 40 g · F 9 g	Tuna salad sandwich with veg sticks455 1 sandwich + 1 cup veg P 34 g · C 44 g · F 16 g	Baked salmon with quinoa & roasted broccoli515 6 oz salmon + 3/4 cup quinoa P 40 g · C 44 g · F 20 g	String cheese & grapes155 1 stick + 3/4 cup P 7 g · C 18 g · F 6 g	1455 kcal
Friday	Peanut butter banana toast with hard-boiled egg390 2 slices + 1 egg P 18 g · C 44 g · F 16 g	Turkey chili with rice435 1.5 cups chili + 1/2 cup rice P 32 g · C 54 g · F 10 g	Baked cod with baby potatoes & asparagus455 6 oz cod + 1 cup potatoes P 36 g · C 42 g · F 16 g	Apple with peanut butter185 1 medium + 1 tbsp P 4 g · C 24 g · F 8 g	1465 kcal
Saturday	Cottage cheese bowl with whole-grain toast355 1 cup + 1 slice P 28 g · C 38 g · F 10 g	Shrimp rice bowl with edamame435 5 oz shrimp + 1 cup rice P 36 g · C 50 g · F 10 g	Sheet-pan sausage with potatoes & peppers505 2 links + 1.5 cups P 28 g · C 44 g · F 24 g	Hummus with baby carrots175 1/4 cup + 1 cup P 6 g · C 20 g · F 8 g	1470 kcal
Sunday	Egg muffin cups with English muffin340 2 cups + 1 muffin P 22 g · C 34 g · F 13 g	Chicken pesto pasta with cherry tomatoes480 1.5 cups P 36 g · C 48 g · F 16 g	Tofu coconut curry over rice455 7 oz tofu + 1 cup rice P 24 g · C 54 g · F 16 g	Steamed edamame195 1 cup in pods P 17 g · C 14 g · F 8 g	1470 kcal

Monday

1455 kcal

Breakfast

Protein smoothie (Greek yogurt, berries, oats)345

16 oz

P 30 g · C 38 g · F 8 g

Lunch

Turkey club wrap with side salad425

1 large wrap

P 32 g · C 40 g · F 15 g

Dinner

Chicken stir-fry over brown rice495

5 oz chicken + 1 cup rice

P 40 g · C 52 g · F 14 g

Snacks

Chocolate protein pudding190

1 cup

P 19 g · C 17 g · F 5 g

Tuesday

1470 kcal

Breakfast

Overnight oats with peanut butter & banana400

1 jar

P 16 g · C 52 g · F 14 g

Lunch

Chicken burrito bowl with brown rice & black beans460

1 container (2 cups)

P 38 g · C 46 g · F 14 g

Dinner

Baked chicken thighs with sweet potato & green beans475

6 oz + 1 medium

P 34 g · C 40 g · F 20 g

Snacks

Greek yogurt cup135

5.3 oz

P 15 g · C 10 g · F 4 g

Wednesday

1455 kcal

Breakfast

Veggie egg scramble with whole-grain toast380

3 eggs + 1 slice

P 26 g · C 28 g · F 18 g

Lunch

Chicken Caesar salad, light dressing410

large bowl (4 cups)

P 40 g · C 18 g · F 20 g

Dinner

Turkey taco skillet with tortillas490

5 oz turkey + 2 tortillas

P 36 g · C 46 g · F 18 g

Snacks

Almonds175

1 oz

P 6 g · C 6 g · F 14 g

Thursday

1455 kcal

Breakfast

Greek yogurt parfait with granola & berries330

1 large cup

P 22 g · C 40 g · F 9 g

Lunch

Tuna salad sandwich with veg sticks455

1 sandwich + 1 cup veg

P 34 g · C 44 g · F 16 g

Dinner

Baked salmon with quinoa & roasted broccoli515

6 oz salmon + 3/4 cup quinoa

P 40 g · C 44 g · F 20 g

Snacks

String cheese & grapes155

1 stick + 3/4 cup

P 7 g · C 18 g · F 6 g

Friday

1465 kcal

Breakfast

Peanut butter banana toast with hard-boiled egg390

2 slices + 1 egg

P 18 g · C 44 g · F 16 g

Lunch

Turkey chili with rice435

1.5 cups chili + 1/2 cup rice

P 32 g · C 54 g · F 10 g

Dinner

Baked cod with baby potatoes & asparagus455

6 oz cod + 1 cup potatoes

P 36 g · C 42 g · F 16 g

Snacks

Apple with peanut butter185

1 medium + 1 tbsp

P 4 g · C 24 g · F 8 g

Saturday

1470 kcal

Breakfast

Cottage cheese bowl with whole-grain toast355

1 cup + 1 slice

P 28 g · C 38 g · F 10 g

Lunch

Shrimp rice bowl with edamame435

5 oz shrimp + 1 cup rice

P 36 g · C 50 g · F 10 g

Dinner

Sheet-pan sausage with potatoes & peppers505

2 links + 1.5 cups

P 28 g · C 44 g · F 24 g

Snacks

Hummus with baby carrots175

1/4 cup + 1 cup

P 6 g · C 20 g · F 8 g

Sunday

1470 kcal

Breakfast

Egg muffin cups with English muffin340

2 cups + 1 muffin

P 22 g · C 34 g · F 13 g

Lunch

Chicken pesto pasta with cherry tomatoes480

1.5 cups

P 36 g · C 48 g · F 16 g

Dinner

Tofu coconut curry over rice455

7 oz tofu + 1 cup rice

P 24 g · C 54 g · F 16 g

Snacks

Steamed edamame195

1 cup in pods

P 17 g · C 14 g · F 8 g

What to buy this week

•Chicken breasts or thighs, 3–4 lb for the week
•Eggs, 1 dozen
•Plain Greek yogurt, 32 oz tub
•Brown rice and old-fashioned oats, one bag each
•Frozen broccoli and mixed vegetables, 2 bags
•Sweet potatoes, 3 lb
•Olive oil, lemons, and one favorite seasoning blend
•Wide-mouth meal prep containers, at least 10

Food swaps

Instead of	Try	Why
Chicken breast, 6 oz	Turkey breast or pork tenderloin, 6 oz	Same protein math; cook to 165°F internal.
White rice, 1 cup cooked	Brown rice, quinoa, or farro, 1 cup cooked	Calories stay close; fiber goes up.
Greek yogurt cup	Cottage cheese, 3/4 cup	Similar protein; similar calories.
Fresh broccoli	Frozen broccoli or green beans	Cheaper, zero waste, same portion math.

Frequently asked questions

What is the best meal prep for weight loss?

The one you will actually stick to. A plan with 5–10 repeating recipes, a fixed shopping list, and one weekly prep session beats any complicated rotation. Start with the classic plan in this section and adjust portions after the first week.

How long do prepped meals last in the fridge?

Cooked chicken, turkey, and beef hold 3–4 days; cooked rice and quinoa about 4 days if spread thin to cool; roasted vegetables 4–5 days. Anything earmarked for day 6–7 should be frozen on prep day and thawed overnight.

Is 90 minutes on Sunday really enough?

Yes — the trick is parallel cooking. Rice and eggs run themselves while proteins roast and chili simmers. Every detail plan in this section includes a minute-by-minute prep-day playbook.

Related plans & recipes

Classic 7-Day Meal Prep Plan→Budget 7-Day Meal Prep Plan→High-Protein 7-Day Meal Prep Plan→Vegetarian 7-Day Meal Prep Plan→

Choose your stage

7 Day Meal Prep for Weight Loss Quick Weight Loss Meals by Time No Cook Weight Loss Meals Healthy Lunch Ideas for Weight Loss

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.