Meal Prep Recipes for Fat Loss

Meal Prep Recipes for Fat Loss


Recipes for week 2 of counting macros and eating for fat loss! I would give them about a 6 on the complicated scale and a 10 for flavour. No simple roasted chicken and vegetables this week.

I came up with my own recipe for spaghetti squash and pork chops which is was a slight accident and mix of a few elements from different recipes I like. I also used my slow cooker this week which was a huge help, made that chili so much easier to make!

To start, I figured out my macros from You can figure out yours here. Mine for fat loss is 1500 calories, 50% protein, 30% carbs, and 20% fat. Doing all the math: 4 calories per gram of carb or protein, 9 calories per gram of fat, you get your daily grams needed. For me it’s 187g protein, 112g carbs, 33g of fat. With that, I figure out meals that fit!

Meal 1: Breakfast Casserole

This one is one I had posted previously, but instead of bacon I used garlic chicken sausage to cut out some fat, plus I had it in the fridge already! I also added in some spinach, other than that, the recipe can be found here.

284 Calories: 22P, 24C, 11F

Meal 2: Women Best SLIM BODY SHAKE

I have this as my 2nd meal of the day, it has 22 grams of protein and only 4 grams of fat, 16 carbs for a total of 201 Calories.

Meal 3: Crockpot Adobo Chicken Chili

I have made this for the second week in a row because it is amazing and I can eat it all day! I got the groundwork for this recipe from Real Simple, however I altered it a lot to fit my macros better, omitting the beer, trading the beef for ground turkey breast last week and now shredded chicken breast this week. Plus, this week I threw everything in the Crockpot making the most difficult aspect opening cans and chopping garlic and onions.



1 large white onion, chopped
4 cloves garlic, chopped
salt and pepper
1 pound chicken breast
1 tablespoon chili powder
1 to 3 chopped chipotles in adobo sauce (depending how spicy you want it)
1 28oz can diced tomatoes
1 15oz can kidney beans, rinsed

To Make:
  1. Chop onion and garlic and adobo chipotles.
  2. Place everything in crockpot and heat on low for 6-7 hours.
  3. Eat and enjoy.

Makes 4 servings, 241 Calories: 27P, 23C, 4F

Meal 4: Garlic & Herb Spaghetti Squash & Pork Chops

This one was something I thought of on the fly, found a recipe that I could alter and then mix with my favorite thyme pork chop recipe. I am pretty pleased with how it came out! The spaghetti squash came out almost rice like.


3 tablespoons olive oil
1 medium spaghetti squash
4-6 cloves of garlic, chopped
2 shallots, chopped
fresh or dried thyme, finely chopped
3-4 pork chops
salt and pepper
3 cups of kale, chopped

  1. Preheat the oven to 400 degrees and cut the spaghetti squash in half. Scoop out the seeds and place the halves flat on a foil covered baking sheet. Roast for 25-30 minutes until tender. Set aside to cool.
  2. Heat 1 tbsp olive oil in a pan over medium heat and season pork chops generously with salt and pepper on both sides. Cook the pork chops until done, about 5 minutes per side, Set aside to rest.
  3. Once the squash is cool enough to handle, run a fork down the spaghetti squash scraping out to create the noodle strands.
  4. In the same pan, heat 2 tpsn of olive oil and add the garlic, shallots and thyme. Once they are soften, about 2 minutes, stir in the kale. Once the kale is tender, stir in the squash and combine.
  5. Slice pork chops and serve with spaghetti squash & kale mix.

Makes 3 or 4 servings, 349 Calories: 29P, 14C, 15F


I have this as another meal at the end of the day. Reminder: it has 22 grams of protein and only 4 grams of fat, 16 carbs for a total of 201 Calories.