Weekly Healthy Food Schedule for Weight Loss: High-Protein Meal Prep Plan

Ingredients

• 2 lbs chicken breast, boneless skinless
• 1 lb ground turkey (93% lean)
• 12 large eggs
• 2 cups quinoa, uncooked
• 3 cups brown rice, uncooked
• 2 lbs sweet potatoes
• 1 lb broccoli florets
• 2 bell peppers, mixed colors
• 1 large cucumber
• 2 cups cherry tomatoes
• 1 lb baby spinach
• 1 cup Greek yogurt (0% fat)
• 1/2 cup rolled oats
• 1/4 cup almonds, raw
• 2 tbsp olive oil
• 1 lemon
• Salt and pepper to taste
• Garlic powder
• Paprika

Instructions

1. 1

   Prep your proteins

   Season chicken breasts with salt, pepper, and paprika. Bake at 375°F for 25-30 minutes until internal temp reaches 165°F. While that's cooking, brown the ground turkey in a large skillet with garlic powder. Hard-boil 6 eggs and set aside the other 6 for fresh breakfast scrambles.

2. 2

   Cook your carbs

   Rinse quinoa and cook according to package directions (usually 2:1 water ratio, 15 minutes). Cook brown rice the same way but allow 45 minutes. Wash and pierce sweet potatoes, then roast at 400°F for 45-50 minutes until tender.

3. 3

   Prepare your veggies

   Steam broccoli for 4-5 minutes until bright green. Slice bell peppers and cucumber. Wash cherry tomatoes and spinach. Keep some veggies raw for crunch and cook others for variety.

   

4. 4

   Portion into containers

   Divide proteins into 4-oz portions (about the size of your palm). Add 1/2 cup quinoa or brown rice to each container. Fill remaining space with 1-2 cups mixed vegetables. You should have 7 lunch/dinner containers.

5. 5

   Set up breakfast options

   Prepare overnight oats by mixing 1/2 cup oats with 1/2 cup Greek yogurt and storing in jars. Slice sweet potatoes into rounds for quick breakfast hash. Keep eggs ready for 3-4 fresh scrambles throughout the week.

Substitution Ideas

Storage Tips

Store prepped meals in glass containers in the fridge for up to 4 days. Freeze half the portions if meal prepping for longer. Keep dressings and sauces separate to prevent soggy vegetables. Reheat proteins and grains together, then add fresh greens on top.