20 Recipes For Fat Loss To Help You Get Shredded

Recipes for Fat Loss—because who says eating for your goals has to be boring?

If you’re looking for the Best Fat Burning Foods, I’ve got you covered with Best Meal Prep For Fat Loss and Fat Burning Dinner Ideas that actually taste amazing.

These meals make fat loss feel effortless—no bland chicken and broccoli here!

So whether you’re a meal prep pro or just need easy, no-fuss options, let’s get cooking!

What is Fat Loss, Anyway?

Let’s break it down, gym-style. Imagine your body is like a bank account, but instead of money, it’s calories.

To lose fat, you need to spend more calories than you deposit—that’s a calorie deficit. But here’s the catch: you want to lose fat, not muscle.

That’s why these recipes are packed with protein (to preserve those gains), fiber (to keep you full and avoid hanger), and just the right balance of healthy fats and carbs (because no one wants to bonk mid-workout).

20 Recipes to Help You Get Shredded

Fat loss is a marathon, not a sprint—it’s about consistency, just like building strength in the gym.

These recipes are here to make that consistency a little easier (and a lot tastier). Now, let’s get to the good stuff—the recipes!

1. Slow-Cooker Overnight Barley Porridge

Ingredients:

1 cup pearl barley
4 cups water
1 cup almond milk (unsweetened)
1 tsp cinnamon
1 tbsp honey (optional)
Toppings: fresh berries, nuts, or seeds

Process:

Making this is easier than a warm-up set—just rinse the barley under cold water like you’re giving it a quick shower, then toss it into your slow cooker with 4 cups of water.

Set it on low and let it simmer for 6-8 hours while you’re snoozing and dreaming of deadlift PRs.

When you wake up, stir in the almond milk, cinnamon, and a drizzle of honey if you’re feeling sweet.

Then top it with berries, nuts, or seeds for that extra flex. Boom—breakfast is ready, and you didn’t even break a sweat.

Tips:

Barley’s a fiber beast—it’ll keep you full longer than your last set of burpees.
Mix in a scoop of protein powder to make it a muscle-building breakfast.
Batch prep this bad boy and store it in the fridge for the week.

2. White Bean & Avocado Toast

Ingredients:

1 slice whole-grain bread
1/2 avocado, mashed
1/4 cup white beans, rinsed and drained
Salt and pepper to taste
Optional: red pepper flakes, lemon juice

Process:

Toast your bread until it’s crisp—like your focus on leg day.
Mash the avocado in a bowl and mix in the white beans for a creamy, protein-packed spread.
Season it with salt, pepper, and a pinch of red pepper flakes if you’re feeling fiery.
Spread that goodness on your toast and dig in like it’s post-workout fuel.

Tips:

This duo is like the Batman and Robin of breakfast—beans bring protein, avocado brings healthy fats.
Top with a poached egg for extra gains (and Instagram cred).
Swap for Ezekiel bread if you’re all about that sprouted grain life.

3. Edamame Hummus Wrap

Ingredients:

1 whole-wheat tortilla
1/4 cup edamame hummus (store-bought or homemade)
1/2 cup mixed greens
1/4 cup shredded carrots
1/4 cup sliced cucumber
Optional: grilled chicken or tofu

Process:

This wrap comes together faster than your fastest sprint.

Start by laying the tortilla flat like it’s your lifting platform, then spread the edamame hummus evenly across it, building your base layer of gains.

Pile on the mixed greens, shredded carrots, and cucumber slices for that fresh crunch, and if you’re chasing extra protein, throw in some grilled chicken or tofu.

Roll it up tight like you’re wrapping up a PR, slice it in half, and flex your portable lunch game like a pro.

Tips:

Edamame hummus is a sneaky protein twist—blend cooked edamame with tahini, lemon juice, garlic, and salt.
Perfect for meal prep—make a stack and stash them in the fridge.
Wrap it in foil for a post-gym meal on the go.

4. Salmon-Stuffed Avocado

Ingredients:

1 ripe avocado, halved and pitted
1/2 cup canned salmon (drained)
1 tbsp Greek yogurt
1 tsp lemon juice
Salt and pepper to taste
Optional: diced red onion or chives

Process:

Scoop out a little avocado flesh from each half to make room—like carving out space for gains.
In a bowl, mix the canned salmon with Greek yogurt, lemon juice, salt, and pepper until it’s creamy and zesty.
Stuff that mixture into the avocado halves, packing it in tight like a loaded barbell.
Sprinkle with diced red onion or chives for a fancy finish, then enjoy.

Tips:

This is a protein-packed boat of omega-3 goodness—perfect for recovery days.
Swap salmon for tuna if you’re feeling fishy variety.
Serve it as a snack or pair with a side salad for a light meal.

5. Chipotle Chicken Quinoa Burrito Bowl

Ingredients:

1 cup cooked quinoa
4 oz grilled chicken breast, sliced
1/4 cup black beans, rinsed
1/4 cup corn kernels
1/4 avocado, sliced
1 tbsp chipotle sauce (low-cal)
Optional: salsa, lime wedge

Process:

Get ready for a bowl that’s basically a post-workout party.

Start by cooking your quinoa until it’s fluffy like your post-gym hair, then grill the chicken breast with a pinch of salt and pepper until it’s juicy and golden.

Assemble your masterpiece in a bowl: layer the quinoa as your base, top it with sliced chicken, black beans, corn, and avocado slices, then drizzle that chipotle sauce over it like you’re saucing up your gains.

Squeeze a lime wedge for a zesty kick, and you’re ready to feast like a shredded king or queen.

Tips:

This bowl is a post-workout party—protein, carbs, and fats in perfect harmony.
Swap chicken for shrimp or tofu to switch it up.
Cook extra quinoa for quick meals all week.

6. Roast Vegetable & Black Bean Tacos

Ingredients:

2 small corn tortillas
1/2 cup black beans, rinsed
1/2 cup roasted veggies (zucchini, bell peppers, onions)
1 tbsp salsa
1 tbsp Greek yogurt (as sour cream)
Optional: cilantro, lime

Process:

Preheat your oven to 400°F and toss your veggies (zucchini, bell peppers, onions) in a bit of olive oil, salt, and pepper, then roast them for 20 minutes until they’re golden and tender.
Warm the corn tortillas in a pan or microwave until they’re soft and pliable.
Load each tortilla with black beans, a pile of roasted veggies, a spoonful of salsa, and a dollop of Greek yogurt for that creamy vibe.
Garnish with cilantro and a squeeze of lime, then taco ‘bout a good meal!

Tips:

Tacos, but make them shredded—plant-based and fiber-rich.
Add grilled chicken or tempeh for a protein punch.
Roast extra veggies for easy sides all week.

7. Weight-Loss Cabbage Soup

Ingredients:

1/2 head cabbage, chopped
1 onion, diced
2 carrots, sliced
2 celery stalks, sliced
1 can diced tomatoes (no salt added)
4 cups low-sodium vegetable broth
Spices: garlic powder, Italian seasoning, salt, pepper

Process:

This soup is so easy it’s like a rest day win.

Grab a big pot and sauté the diced onion, sliced carrots, and celery stalks with a splash of water or oil until they soften up and start chatting with each other.

Toss in the chopped cabbage, canned tomatoes, vegetable broth, and a generous shake of garlic powder, Italian seasoning, salt, and pepper, then bring it all to a simmer.

Let it bubble away for 30 minutes until the veggies are tender and the flavors are cozy—perfect for sipping your way to shredded glory.

Tips:

This soup is like a warm hug for your macros—low-cal and super filling.
Toss in lean ground turkey for extra protein.
Freeze leftovers for a quick meal when you’re too tired to lift a spatula.

8. Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions

Ingredients:

4 oz chicken breast
1 tsp ancho chili powder
1/4 cup black beans, rinsed
1/2 bell pepper, sliced
2 scallions, chopped
Olive oil spray

Process:

Rub the chicken breast with ancho chili powder, salt, and pepper—give it a spicy massage.
Heat a pan with a quick spritz of olive oil spray and cook the chicken for 5-6 minutes per side until it’s golden and cooked through.
Toss in the sliced bell pepper and chopped scallions, sautéing them until they’re tender and fragrant.
Serve it all up with the black beans on the side for a balanced, fiery plate.

Tips:

Smoky, spicy, and lean—this dish is a flavor PR waiting to happen.
Swap chicken for cod or tofu for a twist.
Double it up for tomorrow’s lunch gains.

9. Quick and Easy Fish Stew

Ingredients:

4 oz white fish (cod or tilapia)
1/2 can diced tomatoes
1/2 onion, diced
1 garlic clove, minced
1 cup low-sodium fish or vegetable broth
Spices: paprika, thyme, salt, pepper

Process:

Whip up this stew faster than a HIIT session.

Start by sautéing the diced onion and minced garlic in a pot with a drizzle of oil until they’re fragrant and begging for attention.

Pour in the diced tomatoes, fish or veggie broth, and a sprinkle of paprika, thyme, salt, and pepper, then let it simmer for 10 minutes to meld those flavors.

Drop in the white fish, cook it for 5-7 minutes until it flakes apart like a champ, and you’ve got a light, lean meal ready to fuel your fat-loss grind.

Tips:

Light but satisfying—like a warm-up for your taste buds.
Add shrimp or mussels for a seafood flex.
Pair with steamed greens to keep it lean.

10. Lighter Chicken Cacciatore

Ingredients:

4 oz chicken thigh, skinless
1/2 can diced tomatoes
1/2 onion, sliced
1 bell pepper, sliced
1 garlic clove, minced
1 tsp olive oil
Spices: oregano, basil, salt, pepper

Process:

Heat a teaspoon of olive oil in a pan and brown the chicken thigh on both sides until it’s got that golden gym tan.
Add the sliced onion, bell pepper, and minced garlic, cooking until they soften up and smell amazing.
Stir in the diced tomatoes, oregano, basil, salt, and pepper, then let it all simmer for 20 minutes until the chicken’s tender and the sauce is thick.
Serve it up and enjoy a lighter take on an Italian classic.

Tips:

A lighter classic—because who needs extra calories when you’re chasing abs?
Serve over zucchini noodles for a low-carb win.
Make a big batch for family dinner vibes.

11. Smoky Carrot & Chickpea Traybake

Ingredients:

1 cup chickpeas, rinsed
2 large carrots, sliced
1 red onion, quartered
1 tsp smoked paprika
1 tbsp olive oil
Salt and pepper

Process:

This traybake is so low-effort it’s practically a rest day.

Preheat your oven to 400°F, then grab a baking tray and toss the rinsed chickpeas, sliced carrots, and quartered red onion with a tablespoon of olive oil, a teaspoon of smoked paprika, and a pinch of salt and pepper.

Spread everything out evenly so it roasts, not steams, and pop it in the oven for 25-30 minutes until the carrots are tender and the chickpeas have a little crunch.

Pull it out, plate it up, and enjoy a smoky, plant-based win that’s as easy as a bodyweight squat.

Tips:

Minimal effort, maximum results—like leg day for your oven.
Add grilled chicken or tofu for extra protein.
Sprinkle with feta for a creamy twist.

12. Prawn, Fennel & Rocket Risotto

Ingredients:

1/2 cup arborio rice
4 oz prawns (shrimp), peeled
1/2 fennel bulb, sliced
1 cup rocket (arugula)
2 cups low-sodium vegetable broth
1 garlic clove, minced
1 tsp olive oil

Process:

Heat a teaspoon of olive oil in a pan and sauté the minced garlic and sliced fennel until they’re fragrant and softening up.
Add the arborio rice, stirring for a minute to toast it, then gradually pour in the veggie broth, stirring constantly until it’s absorbed and the rice is creamy—about 20 minutes.
Toss in the prawns and cook for 3-4 minutes until they’re pink and perfect.
Stir in the rocket at the end for a fresh, peppery kick, then serve it up fancy.

Tips:

Risotto, but shredded—seafood and greens for the win.
Swap prawns for chicken or go full veggie with extra fennel.
Perfect for a dinner that fits your macros and impresses your crew.

13. Vegan Chilli

Ingredients:

1 can kidney beans, rinsed
1 can black beans, rinsed
1 can diced tomatoes
1 onion, diced
1 bell pepper, diced
1 tbsp chili powder
1 tsp cumin
Optional: jalapeño for heat

Process:

This vegan chili is a plant-based powerhouse.

Start by sautéing the diced onion and bell pepper in a pot with a splash of oil until they’re soft and chatty, like gym buddies catching up.

Add the rinsed kidney beans, black beans, diced tomatoes, chili powder, and cumin, stirring it all together like you’re mixing a protein shake.

Let it simmer for 20-30 minutes until the flavors meld into a hearty, spicy hug, and if you’re feeling bold, toss in some chopped jalapeño for extra heat.

Serve it up and watch your fat-loss goals thank you.

Tips:

Plant-based and protein-packed—like a warm blanket for your macros.
Top with avocado or Greek yogurt (if not vegan) for creaminess.
Freeze leftovers for a quick meal on rest days.

14. Carrot Biryani

Ingredients:

1 cup basmati rice
2 large carrots, grated
1 onion, sliced
1 tsp garam masala
1 tsp turmeric
1 tbsp olive oil
Optional: raisins or cashews

Process:

Cook the basmati rice until it’s fluffy and perfect—think post-gym vibes in grain form.
In a pan, heat a tablespoon of olive oil and sauté the sliced onion until golden, then add the grated carrots, garam masala, and turmeric, cooking until fragrant.
Mix in the cooked rice and stir everything together for 5 minutes until the spices coat every grain.
Toss in raisins or cashews if you’re feeling fancy, then serve up this aromatic masterpiece.

Tips:

Biryani, but lean—high-fiber and full of flavor.
Add chickpeas or tofu for a protein boost.
Works as a side or a main—your call.

15. Spicy Harissa Bean Stew

Ingredients:

1 can mixed beans, rinsed
1 tbsp harissa paste
1/2 can diced tomatoes
1 onion, diced
1 garlic clove, minced
1 tsp olive oil
Optional: spinach or kale

Process:

Get ready for a stew that’s a flavor HIIT session.

Heat a teaspoon of olive oil in a pot and sauté the diced onion and minced garlic until they’re golden and singing your favorite gym playlist.

Stir in the rinsed mixed beans, diced tomatoes, and a tablespoon of harissa paste, letting it simmer for 15-20 minutes until it thickens into a spicy, hearty stew.

If you’re feeling extra green, toss in a handful of spinach or kale at the end for a nutrient boost, then dish it out and feel the burn—in a good way.

Tips:

This stew is a HIIT session for your taste buds—spicy and satisfying.
Pair with brown rice or quinoa for a complete meal.
Dial down the harissa if you’re not ready for the heat.

16. Spinach, Sweet Potato & Lentil Dhal

Ingredients:

1 cup red lentils
1 sweet potato, diced
2 cups spinach
1 onion, diced
1 tsp curry powder
1 can coconut milk (light)
2 cups vegetable broth

Process:

Sauté the diced onion in a pot with a splash of oil until it’s soft and friendly, like your gym spotter.
Add the red lentils, diced sweet potato, curry powder, light coconut milk, and veggie broth, stirring it all together.
Simmer for 25-30 minutes until the lentils and sweet potato are tender and the mixture’s thick.
Stir in the spinach for the last 2 minutes until it wilts, then serve up this cozy bowl of gains.

Tips:

Cozy and nutrient-dense—like a recovery day in a bowl.
Squeeze in some lime for a zesty kick.
Batch cook and freeze for lazy nights.

17. Spicy Root & Lentil Casserole

Ingredients:

1 cup green lentils
2 carrots, diced
1 parsnip, diced
1 onion, diced
1 tsp cumin
1 tsp paprika
2 cups vegetable broth

Process:

This casserole is a root veggie victory lap.

Start by sautéing the diced onion, carrots, and parsnip in a pot with a drizzle of oil until they soften and start mingling like gym rats at the water fountain.

Add the green lentils, cumin, paprika, and vegetable broth, stirring it all together, then let it simmer for 30-35 minutes until the lentils are tender and the flavors are popping like a fresh PR.

Dish it out and enjoy a hearty, spicy meal that’s as satisfying as a heavy squat session.

Tips:

Root veggies and lentils—like a squat for your soul.
Add Greek yogurt for a creamy finish.
Perfect for a hearty post-workout meal.

18. Ham, Mushroom & Spinach Frittata

Ingredients:

4 eggs
1/4 cup diced ham
1/2 cup mushrooms, sliced
1 cup spinach
1/4 cup shredded cheese (optional)
Salt and pepper

Process:

Preheat your oven to 375°F and heat an oven-safe pan over medium heat.
Sauté the diced ham, sliced mushrooms, and spinach until the mushrooms are soft and the spinach wilts.
Whisk the eggs with salt and pepper, pour them over the mixture in the pan, and sprinkle with cheese if you’re using it.
Bake for 15-20 minutes until the eggs are set and golden—slice and serve like a protein-packed pie.

Tips:

Frittatas are the Swiss Army knife of meals—any time, any day.
Swap ham for turkey or go veggie with extra greens.
Slice it up for grab-and-go breakfasts.

19. Chicken and Mushrooms

Ingredients:

4 oz chicken breast
1 cup mushrooms, sliced
1 garlic clove, minced
1 tsp olive oil
1 tbsp soy sauce (low-sodium)
Optional: thyme or rosemary

Process:

This dish is so simple it’s like a barbell workout for your plate.

Heat a teaspoon of olive oil in a pan and cook the chicken breast for 5-6 minutes per side until it’s golden and cooked through, flexing its lean protein vibes.

Add the sliced mushrooms and minced garlic, sautéing them until they’re juicy and aromatic, then stir in a tablespoon of low-sodium soy sauce and a sprinkle of thyme or rosemary if you’re feeling herby.

Cook for another 2 minutes, then plate it up and enjoy a no-fuss, macro-friendly meal.

Tips:

Simple and effective—like a barbell workout for your plate.
Serve with steamed broccoli or cauliflower rice.
Double it for meal prep glory.

20. Berry-Almond Smoothie Bowl

Ingredients:

1 cup frozen mixed berries
1/2 banana
1 scoop vanilla protein powder
1/2 cup almond milk (unsweetened)
Toppings: sliced almonds, chia seeds, fresh berries

Process:

Toss the frozen berries, half a banana, vanilla protein powder, and almond milk into a blender—blend it until it’s smooth and thick like your post-workout shake goals.
Pour it into a bowl and top with sliced almonds, chia seeds, and a handful of fresh berries for that extra flair.
Grab a spoon and dig into this creamy, dreamy bowl of shredded goodness.

Tips:

Dessert disguised as breakfast—sweet, creamy, and macro-friendly.
Swap berries for mango or pineapple for a tropical vibe.
Add almond butter for extra healthy fats and richness.

Wrap It Up, Gym Fam!

There you have it, shredded seekers—20 recipes to help you crush your fat loss goals without sacrificing flavor or fun.

Fat loss is a journey, not a sprint—it’s about consistency, balance, and enjoying the ride, just like building strength in the gym.

Try these out, mix and match, and find what clicks for you. And if you sneak a cheat day? No biggie—just hop back on the gain train with your next meal.

Stay consistent, stay pumped, and most importantly, enjoy the process.

After all, what’s the point of getting shredded if you can’t have a little fun along the way? Now, go smash those goals—both in the kitchen and under the barbell!