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Balanced Meal Prep for Women Losing Weight

sam
This fall-inspired Balanced Meal Prep for Women Losing Weight is nourishing, satisfying, and gluten-free. With lean protein, roasted seasonal vegetables, and creamy hummus, it’s the perfect make-ahead recipe for busy women looking to eat well without sacrificing flavor or joy.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Meal Prep
Cuisine Gluten Free
Servings 4 bowls
Calories 430 kcal

Equipment

  • oven
  • baking sheet
  • medium pot
  • chef's knife
  • meal prep containers

Ingredients
  

Main Ingredients

  • 2 medium chicken breasts roasted and sliced
  • 1 cup quinoa cooked
  • 2 cups Brussels sprouts trimmed and halved, roasted
  • 1 cup butternut squash cubed and roasted
  • 1/4 cup pumpkin seeds
  • 1/4 cup hummus for dipping or drizzling

Seasoning & Oil

  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 2 tbsp olive oil
  • Salt and pepper to taste

Optional

  • Lemon wedges for serving

Instructions
 

  • Preheat oven to 400°F (200°C). Toss Brussels sprouts and butternut squash with olive oil, smoked paprika, garlic powder, salt, and pepper. Roast for 25–30 minutes, flipping halfway through.
  • While vegetables roast, season chicken breasts and bake or grill until fully cooked (internal temp 165°F/74°C). Let rest before slicing into strips.
  • Prepare quinoa according to package instructions. Once cooked, let it cool slightly.
  • Assemble 4 containers with a base of quinoa, followed by sliced chicken, roasted vegetables, and a sprinkle of pumpkin seeds. Add a spoonful of hummus to each. Optional: pack lemon wedges for brightness.
  • Let bowls cool before sealing and storing in the fridge. Keeps well for up to 4 days.

Notes

For a plant-based version, substitute chicken with roasted chickpeas or tofu. Add tahini-lemon drizzle or a chili-lime sauce for extra flavor. Swap quinoa for brown rice or lentils if needed. Store in glass containers for best freshness, and add lemon or herbs before serving for a fresh finish.

Nutrition

Calories: 430kcalCarbohydrates: 28gProtein: 32gFat: 20gSaturated Fat: 3gCholesterol: 60mgSodium: 220mgPotassium: 650mgFiber: 6gSugar: 4gVitamin A: 8000IUVitamin C: 70mgCalcium: 60mgIron: 3.5mg
Keyword dairy-free, Fall, healthy, high-protein, weight loss
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