Free 15-day meal prep plan

Let's create a diverse and delicious 15-day meal prep plan that includes a variety of meats, veggies, and other ingredients. We have Included different meal Preps even for vegetarian or pescatarians as well. 

These meals are designed to be flavorful, easy to cook, and perfect for meal prepping. Enjoy This free Meal Prep while on your Weight Loss Journey 

 

MEAL PREP WITH MEATS/ seafood

 

 

Day 1: Grilled Chicken and Quinoa Salad

 

Ingredients:

 

• Chicken breasts
• Quinoa
• Mixed greens
• Cherry tomatoes
• Cucumber
• Feta cheese
• Balsamic vinaigrette

 

Cooking Directions:

 

1. Marinate chicken breasts with your favorite herbs and grill until fully cooked.
2. Cook quinoa according to package instructions.
3. Assemble a salad with mixed greens, cherry tomatoes, cucumber, feta cheese, grilled chicken, and cooked quinoa.
4. Drizzle with balsamic vinaigrette.

 

Day 2: Beef and Broccoli Stir-Fry with Brown Rice

 

Ingredients:

 

• Beef strips
• Broccoli florets
• Soy sauce
• Garlic and ginger (minced)
• Brown rice (cooked)

 

Cooking Directions:

 

1. Stir-fry beef strips in a hot pan until browned.
2. Add minced garlic and ginger, then toss in broccoli florets.
3. Pour soy sauce over the mixture and stir until the broccoli is tender.
4. Serve over cooked brown rice.

 

Day 3: Mediterranean Chickpea Bowl

 

Ingredients:

 

• Canned chickpeas
• Cherry tomatoes
• Cucumber
• Red onion
• Olives
• Hummus
• Pita bread

 

Cooking Directions:

 

1. Rinse and drain canned chickpeas.
2. Mix chickpeas with diced cherry tomatoes, cucumber, red onion, and olives.
3. Serve the mixture with a side of hummus and warm pita bread.

 

Day 4: Shrimp and Quinoa Stuffed Bell Peppers

 

Ingredients:

 

• Bell peppers
• Shrimp
• Quinoa
• Tomato sauce
• Garlic and onion (minced)
• Italian seasoning

 

Cooking Directions:

 

1. Cut bell peppers in half and remove seeds.
2. Cook quinoa according to package instructions.
3. Sauté minced garlic and onion, add shrimp and cook until pink.
4. Mix shrimp, cooked quinoa, tomato sauce, and Italian seasoning. Stuff the bell peppers.
5. Bake until peppers are tender.

 

Day 5: Teriyaki Salmon with Sweet Potato Mash

 

Ingredients:

 

• Salmon fillets
• Teriyaki sauce
• Sweet potatoes
• Olive oil
• Salt and pepper

 

Cooking Directions:

1. Marinate salmon fillets in teriyaki sauce and bake until cooked through.
2. Peel and dice sweet potatoes, boil until tender, and mash with olive oil, salt, and pepper.
3. Serve teriyaki salmon over sweet potato mash.

 

Day 6: Turkey and Vegetable Chili

Ingredients:

• Ground turkey
• Kidney beans
• Diced tomatoes
• Bell peppers
• Onion
• Chili powder and cumin

 

Cooking Directions:

1. Brown ground turkey in a pot, add diced onions and bell peppers.
2. Stir in kidney beans, diced tomatoes, chili powder, and cumin.
3. Simmer until flavors meld.

 

Day 7: Chicken Caesar Salad Wrap

Ingredients:

• Grilled chicken strips
• Romaine lettuce
• Cherry tomatoes
• Parmesan cheese
• Caesar dressing
• Whole wheat wraps

 

Cooking Directions:

1. Grill chicken strips and set aside.
2. Assemble wraps with romaine lettuce, cherry tomatoes, grilled chicken, Parmesan cheese, and Caesar dressing.

 

Day 8: Spaghetti Bolognese with Zucchini Noodles

Ingredients:

• Ground beef
• Zucchini
• Whole wheat spaghetti
• Tomato sauce
• Garlic and onion (minced)

 

Cooking Directions:

1. Brown ground beef in a pan, add minced garlic and onion.
2. Pour in tomato sauce and simmer.
3. Spiralize zucchini into noodles and blanch in hot water.
4. Serve Bolognese sauce over zucchini noodles.

 

Day 9: Veggie and Tofu Stir-Fry with Quinoa

Ingredients:

• Extra-firm tofu
• Mixed vegetables (bell peppers, broccoli, carrots)
• Soy sauce
• Garlic and ginger (minced)
• Quinoa

 

Cooking Directions:

1. Press tofu to remove excess water and cut into cubes.
2. Sauté tofu in a pan until golden brown, then add minced garlic and ginger.
3. Add mixed vegetables and stir-fry until tender.
4. Pour soy sauce over the mixture and serve over cooked quinoa.

 

Day 10: BBQ Chicken and Sweet Potato Wedges

Ingredients:

• Chicken drumsticks
• BBQ sauce
• Sweet potatoes
• Olive oil
• Paprika and cayenne pepper

 

Cooking Directions:

1. Marinate chicken drumsticks in BBQ sauce and bake until fully cooked.
2. Cut sweet potatoes into wedges, toss with olive oil, paprika, and cayenne pepper, then bake until crispy.

 

Day 11: Vegetarian Burrito Bowl

Ingredients:

• Black beans (canned or cooked)
• Corn
• Avocado
• Cherry tomatoes
• Brown rice
• Salsa
• Cilantro

 

Cooking Directions:

1. Rinse and drain black beans.
2. Assemble a bowl with cooked brown rice, black beans, corn, diced avocado, cherry tomatoes, salsa, and cilantro.

 

Day 12: Lemon Herb Grilled Swordfish with Quinoa Salad

Ingredients:

• Swordfish steaks
• Lemon juice
• Fresh herbs (rosemary, thyme)
• Quinoa
• Cucumber
• Red onion
• Dill (chopped)

 

Cooking Directions:

1. Marinate swordfish steaks with lemon juice and fresh herbs, then grill until cooked.
2. Cook quinoa according to package instructions.
3. Mix quinoa with diced cucumber, red onion, and chopped dill.
4. Serve the grilled swordfish over quinoa salad.

 

Day 13: Vegan Buddha Bowl

Ingredients:

• Chickpeas (roasted)
• Quinoa
• Kale (massaged)
• Avocado
• Shredded carrots
• Tahini dressing

 

Cooking Directions:

1. Roast chickpeas until crispy.
2. Cook quinoa according to package instructions.
3. Massage kale with a bit of olive oil.
4. Assemble a bowl with quinoa, roasted chickpeas, massaged kale, sliced avocado, shredded carrots, and drizzle with tahini dressing.

 

Day 14: Caprese Stuffed Portobello Mushrooms

Ingredients:

• Portobello mushrooms
• Mozzarella cheese
• Cherry tomatoes
• Fresh basil
• Balsamic glaze

 

Cooking Directions:

1. Remove stems from portobello mushrooms and place them on a baking sheet.
2. Fill mushrooms with sliced mozzarella, cherry tomatoes, and fresh basil.
3. Bake until cheese is melted and bubbly.
4. Drizzle with balsamic glaze before serving.

 

Day 15: Thai Coconut Curry with Tofu and Vegetables

Ingredients:

• Extra-firm tofu
• Mixed vegetables (bell peppers, broccoli, carrots)
• Coconut milk
• Red curry paste
• Soy sauce
• Jasmine rice

 

Cooking Directions:

1. Press tofu to remove excess water and cut into cubes.
2. Sauté tofu until golden brown, then add mixed vegetables and stir-fry until tender.
3. In a separate pot, mix coconut milk, red curry paste, and soy sauce. Pour over the tofu and vegetables.
4. Simmer until flavors meld, and serve over cooked jasmine rice.

 

Note: Store each meal in individual containers and refrigerate. Reheat as needed and enjoy your delicious and diverse 15-day meal prep!

 

 

 

vegetarian Meal Prep

  

Day 1: Chickpea and Spinach Stew with Quinoa

 Ingredients:

• Chickpeas (canned or cooked)
• Spinach
• Onion, garlic, and ginger (minced)
• Tomato sauce
• Quinoa

 

Cooking Directions:

1. Sauté minced onion, garlic, and ginger until fragrant.
2. Add chickpeas, spinach, and tomato sauce. Simmer until spinach wilts.
3. Serve over cooked quinoa.

 

Day 2: Lentil and Vegetable Stir-Fry with Brown Rice

Ingredients:

• Brown lentils (cooked)
• Mixed vegetables (bell peppers, broccoli, carrots)
• Soy sauce
• Garlic and ginger (minced)
• Brown rice (cooked)

 

Cooking Directions:

1. Sauté minced garlic and ginger until aromatic.
2. Add mixed vegetables and stir-fry until tender.
3. Mix in cooked brown lentils and soy sauce.
4. Serve over cooked brown rice.

 

Day 3: Caprese Salad with Avocado Toast

Ingredients:

• Cherry tomatoes
• Mozzarella cheese
• Fresh basil
• Avocado
• Whole-grain bread

 

Cooking Directions:

1. Slice cherry tomatoes and mozzarella.
2. Arrange tomatoes, mozzarella, and fresh basil on a plate.
3. Toast whole-grain bread and top with sliced avocado.
4. Enjoy a refreshing caprese salad with avocado toast.

 

Day 4: Vegetarian Chili with Cornbread

Ingredients:

• Kidney beans
• Black beans
• Diced tomatoes
• Bell peppers
• Onion and garlic (minced)
• Chili powder and cumin
• Cornbread (store-bought or homemade)

 

Cooking Directions:

1. Sauté minced onion and garlic until softened.
2. Add kidney beans, black beans, diced tomatoes, bell peppers, chili powder, and cumin.
3. Simmer until flavors meld.
4. Serve with a side of cornbread.

 

Day 5: Mediterranean Quinoa Bowl

 Ingredients:

• Quinoa
• Chickpeas (canned or cooked)
• Cucumber, cherry tomatoes, red onion (diced)
• Kalamata olives
• Feta cheese
• Hummus

 

Cooking Directions:

1. Cook quinoa according to package instructions.
2. Assemble a bowl with quinoa, chickpeas, diced cucumber, cherry tomatoes, red onion, kalamata olives, and crumbled feta.
3. Top with a dollop of hummus.

 

Day 6: Eggplant Parmesan with Whole Wheat Pasta

Ingredients:

• Eggplant
• Whole wheat pasta
• Marinara sauce
• Mozzarella cheese
• Parmesan cheese
• Fresh basil

 

Cooking Directions:

1. Slice eggplant and bake until tender.
2. Cook whole wheat pasta according to package instructions.
3. Layer eggplant slices with marinara sauce, mozzarella, and Parmesan. Bake until cheese is melted.
4. Serve over cooked whole wheat pasta and garnish with fresh basil.

 

Day 7: Vegetarian Tacos with Black Beans and Avocado

Ingredients:

• Black beans (canned or cooked)
• Corn tortillas
• Avocado
• Salsa
• Shredded lettuce
• Lime wedges

 

Cooking Directions:

1. Warm black beans in a pan.
2. Heat corn tortillas.
3. Assemble tacos with black beans, sliced avocado, salsa, shredded lettuce, and a squeeze of lime.

 

Day 8: Quinoa and Sweet Potato Buddha Bowl

Ingredients:

• Quinoa
• Sweet potatoes
• Chickpeas (roasted)
• Avocado
• Tahini dressing

 

Cooking Directions:

1. Roast sweet potatoes and chickpeas until crispy.
2. Cook quinoa according to package instructions.
3. Assemble a bowl with quinoa, roasted sweet potatoes, roasted chickpeas, sliced avocado, and drizzle with tahini dressing.

 

Day 9: Spinach and Feta Stuffed Mushrooms

Ingredients:

• Portobello mushrooms
• Spinach
• Feta cheese
• Garlic (minced)
• Olive oil
• Balsamic glaze

 

Cooking Directions:

1. Remove stems from portobello mushrooms.
2. Sauté minced garlic in olive oil, add spinach and cook until wilted.
3. Stuff mushrooms with the spinach mixture and crumbled feta.
4. Bake until mushrooms are tender.
5. Drizzle with balsamic glaze before serving.

 

Day 10: Vegetable Fried Rice with Tofu

Ingredients:

• Brown rice (cooked)
• Tofu
• Mixed vegetables (peas, carrots, corn)
• Soy sauce
• Sesame oil
• Garlic and ginger (minced)

 

Cooking Directions:

1. Press tofu to remove excess water and cut into cubes.
2. Sauté minced garlic and ginger in sesame oil.
3. Add tofu and cook until golden brown.
4. Stir in mixed vegetables and cooked brown rice. Add soy sauce.
5. Stir-fry until vegetables are tender.

 

Day 11: Avocado and Black Bean Wrap

Ingredients:

• Whole wheat wraps
• Black beans (canned or cooked)
• Avocado
• Corn
• Salsa
• Shredded lettuce

 

Cooking Directions:

1. Warm whole wheat wraps.
2. Mash black beans and spread on the wraps.
3. Top with sliced avocado, corn, salsa, and shredded lettuce.
4. Roll into wraps and enjoy.

 

Day 12: Greek Salad with Quinoa

Ingredients:

• Quinoa
• Cucumber, cherry tomatoes, red onion (diced)
• Kalamata olives
• Feta cheese
• Greek dressing

 

Cooking Directions:

1. Cook quinoa according to package instructions.
2. In a bowl, combine quinoa with diced cucumber, cherry tomatoes, red onion, kalamata olives, and crumbled feta.
3. Drizzle with Greek dressing.

 

Day 13: Vegetarian Pad Thai with Tofu

 

Ingredients:

• Rice noodles
• Tofu
• Bean sprouts
• Peanuts (crushed)
• Lime wedges
• Pad Thai sauce

 

Cooking Directions:

1. Cook rice noodles according to package instructions.
2. Press tofu to remove excess water and cut into cubes.
3. Sauté tofu until golden brown.
4. Stir in cooked rice noodles, bean sprouts, crushed peanuts, and Pad Thai sauce.
5. Cook until heated through.
6. Serve with lime wedges.

 

Day 14: Quinoa and Black Bean Stuffed Peppers

 

Ingredients:

• Bell peppers
• Quinoa
• Black beans (canned or cooked)
• Corn
• Salsa
• Cumin and chili powder

 Cooking Directions:

1. Cut bell peppers in half and remove seeds.
2. Cook quinoa according to package instructions.
3. In a bowl, mix quinoa with black beans, corn, salsa, cumin, and chili powder.
4. Stuff the bell peppers with the quinoa mixture.
5. Bake until peppers are tender.

 

Day 15: Sweet Potato and Chickpea Curry

 

Ingredients:

 

• Sweet potatoes
• Chickpeas (canned or cooked)
• Coconut milk
• Curry powder
• Spinach
• Basmati rice

 

Cooking Directions:

 

1. Peel and dice sweet potatoes.
2. In a pot, combine sweet potatoes, chickpeas, coconut milk, and curry powder.
3. Simmer until sweet potatoes are tender.
4. Stir in fresh spinach until wilted.
5. Serve over cooked basmati rice.

 

 

Pescatarian Meal Prep 

 

Day 1: Lemon Garlic Shrimp with Quinoa and Asparagus

Ingredients:

• Shrimp
• Quinoa
• Asparagus
• Garlic (minced)
• Lemon juice
• Olive oil
• Salt and pepper

Cooking Directions:

1. Marinate shrimp in minced garlic, lemon juice, olive oil, salt, and pepper.
2. Grill or sauté shrimp until cooked.
3. Cook quinoa according to package instructions.
4. Steam asparagus until tender-crisp.
5. Serve shrimp over quinoa with a side of asparagus.

Day 2: Tuna Salad Stuffed Avocado

Ingredients:

• Canned tuna
• Avocado
• Red onion (diced)
• Cherry tomatoes (halved)
• Cucumber (diced)
• Olive oil
• Lemon juice
• Salt and pepper

Cooking Directions:

1. In a bowl, mix canned tuna, diced red onion, halved cherry tomatoes, diced cucumber, olive oil, lemon juice, salt, and pepper.
2. Cut avocados in half and remove the pit.
3. Stuff avocado halves with tuna salad.

Day 3: Salmon Teriyaki with Brown Rice and Broccoli

Ingredients:

• Salmon fillets
• Teriyaki sauce
• Brown rice
• Broccoli
• Sesame seeds

Cooking Directions:

1. Marinate salmon fillets in teriyaki sauce.
2. Bake or grill salmon until cooked through.
3. Cook brown rice according to package instructions.
4. Steam broccoli until tender.
5. Serve teriyaki salmon over brown rice with a side of broccoli. Sprinkle with sesame seeds.

Day 4: Cod and Sweet Potato Mash with Green Beans

Ingredients:

• Cod fillets
• Sweet potatoes
• Butter
• Milk
• Green beans
• Lemon zest
• Salt and pepper

Cooking Directions:

1. Bake or grill cod fillets until flaky.
2. Peel and dice sweet potatoes, boil until tender.
3. Mash sweet potatoes with butter, milk, salt, and pepper.
4. Steam green beans until crisp-tender.
5. Serve cod over sweet potato mash with a side of green beans. Garnish with lemon zest.

Day 5: Shrimp and Zucchini Noodles with Pesto

Ingredients:

• Shrimp
• Zucchini
• Pesto sauce
• Cherry tomatoes (halved)
• Pine nuts

Cooking Directions:

1. Sauté shrimp until cooked.
2. Spiralize zucchini into noodles.
3. Toss zucchini noodles with cooked shrimp, pesto sauce, and halved cherry tomatoes.
4. Toast pine nuts and sprinkle over the dish.

Day 6: Grilled Tuna Steaks with Quinoa Salad

Ingredients:

• Tuna steaks
• Quinoa
• Mixed greens
• Bell peppers (sliced)
• Cucumber (diced)
• Feta cheese
• Balsamic vinaigrette

Cooking Directions:

1. Grill tuna steaks to your liking.
2. Cook quinoa according to package instructions.
3. Assemble a salad with mixed greens, sliced bell peppers, diced cucumber, crumbled feta, and cooked quinoa.
4. Drizzle with balsamic vinaigrette and top with grilled tuna.

Day 7: Lemon Butter Garlic Shrimp Pasta

Ingredients:

• Shrimp
• Whole wheat pasta
• Butter
• Garlic (minced)
• Lemon juice
• Cherry tomatoes (halved)
• Spinach

Cooking Directions:

1. Cook whole wheat pasta according to package instructions.
2. Sauté shrimp in butter and minced garlic until cooked.
3. Toss cooked pasta with shrimp, lemon juice, halved cherry tomatoes, and spinach until spinach wilts.

Day 8: Baked Halibut with Quinoa and Roasted Vegetables

Ingredients:

• Halibut fillets
• Quinoa
• Mixed vegetables (zucchini, bell peppers, cherry tomatoes)
• Olive oil
• Lemon zest
• Italian herbs

Cooking Directions:

1. Marinate halibut fillets with olive oil, lemon zest, and Italian herbs. Bake until flaky.
2. Cook quinoa according to package instructions.
3. Roast mixed vegetables in the oven until tender.
4. Serve halibut over quinoa with a side of roasted vegetables.

Day 9: Mediterranean Tuna and Chickpea Salad

Ingredients:

• Canned tuna
• Chickpeas (canned or cooked)
• Cherry tomatoes (halved)
• Red onion (sliced)
• Kalamata olives (sliced)
• Feta cheese
• Olive oil
• Balsamic vinegar
• Oregano

Cooking Directions:

1. In a bowl, mix canned tuna, chickpeas, halved cherry tomatoes, sliced red onion, sliced Kalamata olives, and crumbled feta.
2. Drizzle with olive oil and balsamic vinegar.
3. Sprinkle with oregano.

Day 10: Grilled Swordfish with Mango Salsa and Quinoa

Ingredients:

• Swordfish steaks
• Quinoa
• Mango (diced)
• Red onion (diced)
• Cilantro (chopped)
• Lime juice

Cooking Directions:

1. Grill swordfish steaks until cooked.
2. Cook quinoa according to package instructions.
3. In a bowl, mix diced mango, diced red onion, chopped cilantro, and lime juice to make salsa.
4. Serve grilled swordfish over quinoa with mango salsa.

Day 11: Lemon Herb Baked Cod with Sweet Potato Fries

Ingredients:

• Cod fillets
• Lemon juice
• Fresh herbs (rosemary, thyme)
• Sweet potatoes
• Olive oil
• Paprika

Cooking Directions:

1. Marinate cod fillets with lemon juice and fresh herbs. Bake until flaky.
2. Cut sweet potatoes into fries, toss with olive oil and paprika, and bake until crispy.
3. Serve baked cod with sweet potato fries.

Day 12: Shrimp and Vegetable Stir-Fry with Brown Rice

Ingredients:

• Shrimp
• Mixed vegetables (broccoli, bell peppers, carrots)
• Soy sauce
• Garlic and ginger (minced)
• Brown rice (cooked)

Cooking Directions:

1. Sauté minced garlic and ginger until aromatic.
2. Add shrimp and cook until pink.
3. Stir in mixed vegetables and soy sauce.
4. Serve over cooked brown rice.

Day 13: Tuna Poke Bowl with Sushi Rice

Ingredients:

• Sushi-grade tuna
• Sushi rice
• Avocado
• Edamame
• Radishes (sliced)
• Soy sauce
• Sesame oil
• Sesame seeds

Cooking Directions:

1. Cube sushi-grade tuna.
2. Cook sushi rice according to package instructions.
3. Assemble a bowl with sushi rice, cubed tuna, sliced avocado, edamame, and sliced radishes.
4. Drizzle with soy sauce and sesame oil. Sprinkle with sesame seeds.

Day 14: Baked Salmon with Lemon Dill Sauce and Couscous

Ingredients:

• Salmon fillets
• Lemon juice
• Fresh dill (chopped)
• Couscous
• Cherry tomatoes (halved)
• Cucumber (diced)

Cooking Directions:

1. Marinate salmon fillets with lemon juice and chopped dill. Bake until cooked.
2. Cook couscous according to package instructions.
3. Assemble a side salad with halved cherry tomatoes and diced cucumber.
4. Serve baked salmon over couscous with the side salad.

Day 15: Seafood Paella with Saffron Rice

Ingredients:

• Shrimp
• Mussels
• Chorizo (vegetarian or seafood-based)
• Arborio rice
• Saffron threads
• Bell peppers (sliced)
• Onion (diced)
• Garlic (minced)
• Vegetable broth

Cooking Directions:

1. Sauté diced onion and minced garlic until softened.
2. Add sliced bell peppers, chorizo, and arborio rice. Cook until rice is lightly toasted.
3. Stir in saffron threads and vegetable broth. Simmer until rice is cooked.
4. Add shrimp and mussels, cover, and cook until seafood is done.
5. Serve the seafood paella hot.