This is how I meal prep to lose weight—without skipping carbs or dessert. Every meal is under 500 calories, high in protein, and made with real food that works with my body, not against it.
I use these while my kids are at school and cook dinner fresh every night for the family. This style gives me room for flexibility, daily coffee with cream, and staying in a calorie deficit without tracking everything.
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1. Mediterranean Smash Tacos (makes 10 tacos)
Per taco: ~200 cal | 21g protein | 7g fiber | 6g net carbs
Ingredients:
• 1 lb ground turkey or chicken
• 9–12 small low-carb tortillas
• Seasonings: Italian herbs, smoked paprika, salt, pepper
• Olive oil spray
• Chopped cucumber, bell pepper, onion
• Feta cheese (optional)
Dressing:
• 3 spoonfuls nonfat Greek yogurt, 1 spoon tahini, juice of ½ lemon, dill or pickle juice, salt & pepper
Instructions:
1. Season meat and press into tortillas.
2. Cook meat-side down, smash flat, flip and brown.
3. Mix dressing. Store tacos + toppings separately. Top when ready to eat.
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2. Italian Chickpea Pasta Salad (makes 3 servings)
Per serving: ~340 cal | 20g protein | 10g fiber | 25g net carbs
Ingredients:
• 1 box chickpea pasta
• ½ pack turkey pepperoni
• Cherry tomatoes, yellow bell pepper, cucumber
• ½ can each: black olives & artichokes
• 1 tbsp olive oil, 1 tbsp vinegar, salt & pepper
Instructions:
1. Cook pasta, chop veggies.
2. Toss everything together.
3. Store in a bowl & refresh with oil/vinegar as needed.
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3. Veggie & Turkey Link Breakfast Bowls (makes 3 bowls)
Per bowl: ~280 cal | 25g protein | 7g fiber | 7g net carbs
Ingredients:
• 1 small head cauliflower, 1 bell pepper
• 6 turkey sausage links
• 6 eggs
• Olive oil spray, salt, pepper, paprika
Instructions:
1. Roast cauliflower and peppers at 400°F with seasoning.
2. Cook links, scramble eggs.
3. Divide all into 3 bowls.
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4. Blackberry Lemonade Cheesecake Bites (makes 6)
Per bite: ~145 cal | 7g protein | 2g fiber | 10g net carbs
Ingredients:
• ¼ cup crushed pecans + 3 medjool dates (crust)
• ½ block cream cheese, ¼ cup Greek yogurt, 1 tbsp honey
• ¼ scoop lemonade protein or SF lemonade mix
• Frozen blackberries, bee pollen (optional)
Instructions:
1. Blend crust, press into molds.
2. Mix filling, top each crust.
3. Add berries, freeze until firm.
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Let me know which one you’d try first — and don’t forget to subscribe for more balanced, whole-food weight loss ideas.
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