There’s something incredibly satisfying about opening the fridge and knowing exactly what you’re eating for the week.

A well-planned 7-day meal prep for weight loss makes healthy eating easier, helps you avoid impulse snacking and sets you up for success long before hunger strikes.

People who regularly plan meals are also more likely to follow a healthier diet and have lower odds of being overweight or obese, while frequent meal planning has been linked to greater weight loss over time.

We've put together a complete 7-day weight loss meal prep plan with balanced recipes, healthy (but delicious) snack ideas, and a handy shopping list and tips to help you save time in the kitchen.

But if you prefer to skip the prep altogether, Frive’s ready-made meals have you covered with fresh, portioned and balanced ingredients—no cooking required.

Why meal prep is essential for weight loss

As one of the most effective tools for staying consistent, meal prepping helps you make healthier choices throughout the week.

Having your meals planned and ready means you're less likely to reach for convenience foods or exceed your calorie goals.

Prepping in advance also makes it easier to control portions, hit your calorie and macronutrient targets and avoid decision fatigue—all crucial when trying to lose weight. According to a study published in the International Journal of Behavioral Nutrition and Physical Activity, people who planned their meals were more likely to have a healthier diet and lower odds of being overweight or obese.

Frequent meal planning has also been linked to greater weight loss, showing that consistency and staying organised really do make a difference. With the right structure in place, healthy eating becomes the default, not the exception.

Is it okay to meal prep for 7 days?

Meal prepping for a whole week can be done safely, but properly storing your food is essential. Most cooked meals can be kept in the fridge for 3 to 5 days before the taste and safety start to decline. 

To stretch your prep across the week, it’s best to refrigerate meals for the first few days and freeze the rest to help maintain freshness and avoid foodborne illness. Thaw frozen meals overnight in the fridge before reheating, and be mindful of ingredients that don’t freeze well, like salads or delicate greens.

Read our guide “How Long Does Meal Prep Last?” to find out more.

Your 7-day meal prep for weight loss

A 7-day meal prep for weight loss can keep you on track, reduce food waste and take the stress out of deciding what to eat. We've put together easy, balanced meals for breakfast, lunch, dinner, and snacks to support a calorie deficit while keeping you energised and your stomach and taste buds satisfied.

You can adapt it for different weight loss goals, like fat loss or muscle retention and tailor it to your preferences, depending on whether you’re going high protein, plant-based, or somewhere in between.

If you’re new to meal prepping, fear not. Read our “Beginners Weight Loss Meal Prep” guide to learn more. 

7-day meal prep for weight loss essentials: What you’ll need

Kitchen tools:

• - Food storage containers (various sizes, ideally stackable)
• - Measuring cups or a kitchen scale
• - Non-stick pans or sheet trays
• - A sharp knife and a chopping board
• - A blender or food processor (for smoothies or sauces)

 Grocery basics to stock up on:

• - Lean proteins: chicken breast, eggs, salmon, Greek yoghurt, tofu
• - Whole grains: oats, brown rice, quinoa, whole grain wraps
• - Vegetables: broccoli, spinach, courgette, peppers, carrots, mixed salad
• - Fruit: bananas, apples, berries, oranges, etc.
• - Healthy fats: avocado, olive oil, almonds, chia seeds
• - Extras: hummus, nut butters, low-sugar sauces, spices, herbs


Frives Chicken Thigh Shawarma meal with 47g of protein

7-Day meal prep plan

Please note, for all meals with meat ingredients, replace with vegan and vegetarian options like tofu, jackfruit, chickpeas and more. For all ‘Frive alternative’ meals listed below, take a look at our menu for more information.

Day 1

Breakfast:

Overnight oats with chia seeds, almond milk and berries (Take a look at our guide “How to Get 30g of Protein For Breakfast” for more helpful recipes and tips)

Snack:

Apple slices with a spoonful of peanut butter

Lunch:

Grilled chicken salad with quinoa, mixed greens, cucumber and a drizzle of olive oil and lemon (take a look at our guide that covers the best chicken substitutes for meat-free meals)

Snack:

Greek yoghurt with a sprinkle of cinnamon and pumpkin seeds

Dinner:

Baked salmon with steamed broccoli and roasted sweet potato

Frive alternative:

Creamy Garlic Tuscan Salmon

Day 2

Breakfast:

Scrambled eggs with sautéed spinach and a slice of whole grain toast

Snack:

Carrot sticks and hummus

Lunch:

Turkey mince lettuce wraps with brown rice and avocado

Snack:

Hard-boiled egg and a few almonds

Dinner:

Fish taco bowl with lime & coriander

Frive alternative:

Citrus & Miso Tofu Poke Bowl

Day 3

Breakfast:

Protein smoothie with banana, spinach, protein powder and almond milk

Snack:

Cottage cheese with pineapple chunks

Lunch:

Whole grain wrap with grilled chicken, hummus and mixed greens

Snack:

Celery with almond butter

Dinner:

Baked cod with quinoa and roasted carrots

Frive alternative:

Saffron & Paprika Baked Bass

Day 4

Breakfast:

Greek yoghurt with granola, blueberries and chia seeds

Snack:

Boiled egg and cucumber slices

Lunch:

Chickpea and roasted vegetable grain bowl with tahini dressing

Snack:

Protein bar (low sugar, high protein)

Dinner:

High protein vegan stuffed peppers

Frive alternative:

Harissa Lamb Meatballs

Day 5

Breakfast:

Oatmeal with sliced banana, flaxseed and almond butter

Snack:

A handful of trail mix (nuts and dried fruit)

Lunch:

Tuna salad with sweetcorn, spinach, cherry tomatoes and olive oil dressing

Snack:

Sliced pear with cottage cheese

Dinner:

Grilled chicken with brown rice and roasted courgette

Frive alternative:

Chicken Puttanesca Rigatoni

Day 6

Breakfast:

Veggie omelette with mushrooms, peppers and a sprinkle of feta

Snack:

A small orange and a few walnuts

Lunch:

Lentil soup with a side of whole grain toast

Snack:

Plain yoghurt with berries

Dinner:

Baked falafel with mixed salad and tahini dressing

Frive alternative:

Tom Yum Sweet Potato & Chickpea Curry

Day 7

Breakfast:

Protein pancakes topped with Greek yoghurt and sliced strawberries

Snack:

Rice cakes with avocado and black pepper

Lunch:

Grilled salmon with couscous, rocket and a squeeze of lemon

Snack:

A boiled egg and a handful of cherry tomatoes

Dinner:

Stuffed bell peppers with quinoa, black beans, sour cream and salsa

Frive alternative:

Naked Bean Burrito Bowl

Frive’s Chimichurri Beef Style Strip Bowl with Roots, Sweet Corn & Roasted Peppers with only 498 Kcal per meal