Healthy Meal Prep for Weight Loss: Complete 4-Week Program

4-Week Calorie Structure

• Week 1: 1,800 calories/day — Focus: Establishing routine
• Week 2: 1,600 calories/day — Focus: Moderate deficit
• Week 3: 1,500 calories/day — Focus: Deeper deficit
• Week 4: 1,800 calories/day — Focus: Maintenance and consistency

Expected Results

• Week 1: 2–3 lbs (mostly water weight)
• Week 2: 1–1.5 lbs (fat loss begins)
• Week 3: 1–1.5 lbs (sustained loss)
• Week 4: Stabilization at new weight
• 4-Week Total: 5–7 lbs realistic, sustainable loss

Breakfast — 400 Calories

Greek Yogurt Parfait

• 1 cup plain Greek yogurt — 130 cal
• 1/3 cup granola — 130 cal
• 1/2 cup mixed berries — 40 cal
• 1 tbsp honey — 64 cal
• 1 tbsp sliced almonds — 36 cal
• Total: 400 cal

Lunch — 500 Calories

Grilled Chicken Bowl

• 5 oz grilled chicken breast — 240 cal
• 1 cup brown rice — 215 cal
• 1 cup roasted vegetables — 45 cal
• Total: 500 cal

Dinner — 550 Calories

Baked Salmon

• 5 oz salmon — 300 cal
• 6 oz sweet potato — 100 cal
• 2 cups roasted broccoli — 70 cal
• 1 tbsp olive oil — 120 cal
• Total: ~550 cal

Snacks — 350 Calories

• Option A: Apple (80) + 2 tbsp peanut butter (190) + 1 oz almonds (80) = 350 cal
• Option B: Hummus (100) + 1 cup vegetables (50) + 1 tbsp olive oil (120) + 1 oz cheese (110) = 380 cal

Proteins

• Chicken breasts, 2 lbs — $14
• Salmon fillets, 1.5 lbs — $18
• Eggs, 1 dozen — $3
• Greek yogurt, 32 oz — $6

Grains

• Brown rice, 5 lbs — $3
• Oats — $2
• Whole wheat bread — $3

Produce

• Mixed vegetables, frozen — $8
• Sweet potatoes, 3 lbs — $3
• Broccoli, 2 lbs — $4
• Carrots, 2 lbs — $2
• Berries, frozen — $5
• Apples, 3 lbs — $4

Pantry

• Olive oil — $4, Peanut butter — $2
• Almonds — $3, Honey — $2, Hummus — $2

Breakfast — 380 Calories

Vegetable Egg Scramble

• 2 eggs — 140 cal
• 1 cup vegetables — 50 cal
• 1 slice toast — 80 cal
• 1 tbsp butter — 100 cal
• Total: ~380 cal

Lunch — 450 Calories

Turkey and Quinoa Bowl

• 4 oz ground turkey — 200 cal
• 2/3 cup quinoa — 245 cal
• 1 cup spinach — 7 cal
• Total: ~452 cal

Dinner — 500 Calories

White Fish and Vegetables

• 5 oz white fish — 110 cal
• 8 oz sweet potato — 130 cal
• 3 cups roasted Brussels sprouts — 180 cal
• 1 tbsp olive oil (reduced) — 80 cal
• Total: ~500 cal

Snacks — 270 Calories

• Option A: Greek yogurt (100) + 1/4 cup granola (100) + berries (40) + almonds (30) = 270 cal
• Option B: String cheese (80) + apple (80) + 1 tbsp almond butter (95) = 255 cal

Changes from Week 1

• Ground turkey, 2 lbs — $10 (replaces salmon, saves $8)
• White fish fillets, 1.5 lbs — $12
• Quinoa — $4
• Brussels sprouts, fresh — $5

Carry Over

• Most pantry items from Week 1 carry over
• Reduce some pantry repurchases — saves $5
• All other produce and grains same as Week 1

Breakfast — 350 Calories

Oatmeal with Berries

• 1/2 cup oats — 150 cal
• 1 cup low-cal milk — 90 cal
• 1/2 cup berries — 40 cal
• 1 tsp honey — 20 cal
• Total: ~350 cal

Lunch — 400 Calories

Lentil Soup

• 1 cup lentil soup — 240 cal
• 1.5 oz whole grain crackers — 160 cal
• Total: ~400 cal

Dinner — 500 Calories

Chicken Stir-Fry

• 4 oz chicken — 190 cal
• 1 cup vegetables — 100 cal
• 2/3 cup brown rice — 145 cal
• 1 tbsp sesame oil (reduced) — 55 cal
• Soy sauce — 10 cal
• Total: ~500 cal

Snacks — 250 Calories

• Option A: Cottage cheese (110) + berries (40) + almonds (100) = 250 cal
• Option B: Carrot sticks (25) + 2 tbsp hummus (100) + 1 oz cheese (110) = 235 cal

Key Items

• Dried lentils, bulk — $3
• Chicken breast, 2 lbs — $14
• Brown rice, 5 lbs — $3
• Cottage cheese — $4
• Whole grain crackers — $3
• Mixed frozen vegetables — $6

Pantry & Other

• Remaining pantry and produce items — $42
• Lower spend week due to simpler meals
• Bulk lentils replace higher-cost proteins

Breakfast — 400 Calories

Veggie Omelet

• 2 eggs — 140 cal
• 1 cup vegetables — 50 cal
• 1 oz cheese — 110 cal
• 1 slice toast — 80 cal
• Total: ~400 cal

Lunch — 500 Calories

Tuna Salad Wrap

• 1 can tuna — 120 cal
• 1 large tortilla — 280 cal
• Vegetables — 40 cal
• 1/2 tbsp mayo (reduced) — 45 cal
• Total: ~485 cal

Dinner — 550 Calories

Lean Beef with Vegetables

• 4 oz lean beef — 240 cal
• 1 cup roasted vegetables — 100 cal
• 1 baked potato — 165 cal
• 1 tbsp olive oil (adjusted) — 60 cal
• Total: ~565 cal

Snacks — 350 Calories

• Apple (80) + peanut butter (190) + Greek yogurt (100) = 370 cal
• Adjust peanut butter portion to hit 350 cal target

Ingredients (Makes 5 Servings)

• 2 lbs chicken breast ($14.00)
• 3 lbs mixed vegetables ($8.00)
• 3 tbsp olive oil ($0.30)
• Spices ($0.50)
• Per serving: $4.36

Instructions

1. Season chicken with salt, pepper, and garlic powder.
2. Grill or bake at 375°F for 25–30 minutes until 165°F.
3. Chop into bite-sized pieces.
4. Toss vegetables with oil and spices. Roast at 400°F for 25 minutes.
5. Portion into 5 containers — 4 oz chicken + 1 cup vegetables each.

Ingredients (Makes 6 Servings)

• 2 cups dried lentils ($2.40)
• 1 onion, diced ($0.35)
• 3 carrots, diced ($0.90)
• 3 celery stalks, diced ($0.75)
• 4 cups broth ($0.90)
• 1 can diced tomatoes ($0.90)
• Spices ($0.30)
• Per serving: $1.25

Instructions

1. Sauté onion, carrots, and celery 6 minutes until softened.
2. Add lentils, broth, tomatoes, and spices.
3. Simmer 40 minutes until lentils are very tender.
4. Cool and portion into 6 containers.

Ingredients (Makes 8 Servings)

• 2 lbs ground turkey ($10.00)
• 2 cans beans ($1.80)
• 2 cans diced tomatoes ($1.80)
• 1 onion, diced ($0.35)
• 1 bell pepper, diced ($0.90)
• Spices ($0.50)
• Per serving: $2.16

Instructions

1. Brown turkey, breaking into small pieces. Drain excess fat.
2. Add remaining ingredients and stir to combine.
3. Simmer 30 minutes until thickened.
4. Cool and portion into 8 containers.