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Weight Loss Meal Prep
Calorie-controlled meal plan designed for sustainable weight loss. High protein, filling meals around 1,200 calories per day with portion control tips.
6-Day Weight Loss Meal Plan
Monday
1190 calories
Breakfast
Veggie Omelet with Toast
320 cal
Lunch
Grilled Chicken Salad
380 cal
Dinner
Baked Cod with Roasted Vegetables
340 cal
Snack
Greek Yogurt with Berries
150 cal
Tuesday
1180 calories
Breakfast
Oatmeal with Apple & Cinnamon
280 cal
Lunch
Turkey & Avocado Wrap
420 cal
Dinner
Chicken Stir-Fry with Cauliflower Rice
360 cal
Snack
Carrots & Hummus
120 cal
Wednesday
1220 calories
Breakfast
Veggie Omelet with Toast
320 cal
Lunch
Tuna Salad Lettuce Wraps
340 cal
Dinner
Turkey Meatballs with Zucchini Noodles
380 cal
Snack
Apple with Almond Butter
180 cal
Thursday
1150 calories
Breakfast
Oatmeal with Apple & Cinnamon
280 cal
Lunch
Grilled Chicken Salad
380 cal
Dinner
Baked Cod with Roasted Vegetables
340 cal
Snack
Greek Yogurt with Berries
150 cal
Friday
1220 calories
Breakfast
Veggie Omelet with Toast
320 cal
Lunch
Turkey & Avocado Wrap
420 cal
Dinner
Chicken Stir-Fry with Cauliflower Rice
360 cal
Snack
Carrots & Hummus
120 cal
Saturday
1180 calories
Breakfast
Oatmeal with Apple & Cinnamon
280 cal
Lunch
Tuna Salad Lettuce Wraps
340 cal
Dinner
Turkey Meatballs with Zucchini Noodles
380 cal
Snack
Apple with Almond Butter
180 cal
Weight Loss Tips
High-Volume Foods
Fill up on vegetables, which are low in calories but high in volume and fiber.
Protein Priority
Each meal has 30g+ protein to preserve muscle and increase satiety.
Portion Control
Use a food scale to ensure accurate portions and calorie counts.
Meal Timing
Space meals 3-4 hours apart to maintain stable blood sugar and energy.