Discover Irresistible Low-Calorie Meal Prep Ideas to Supercharge Your Weight Loss Journey!

Maintaining a healthy diet while managing a busy lifestyle can be challenging. Meal prepping is a great way to stay on track with your nutrition goals while saving time during the work week. Planning, preparing, and portioning your meals ahead of time is one of the most effective tools for keeping your food budget in check. This article provides a variety of low-calorie meal prep ideas, perfect for those aiming for weight loss or simply seeking lighter lunch options. All of these delicious recipes are big on taste but every single one comes in at under 500 calories per serving.

Understanding Meal Prep for Weight Loss

Meal prep is quite simply when you prep your lunches, dinners and/or breakfasts in advance before you eat them. A lot of people who have a weight or fat loss goal will meal prep one or two of their meals for the week to help them stay on track with their macro and calorie goals. Meal prepping healthy, tasty meals makes it easier to avoid spending money and potentially going off track for your goals by buying something from work.

7-Day Low-Calorie Meal Prep Plan

Here’s a sample 7-day meal prep plan with delicious and easy-to-make recipes:

Day 1

Breakfast: Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.
Lunch: Build a pita sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard and lettuce. Serve with 1 stick part-skim mozzarella string cheese and a serving of fruit, like 2 kiwis. Alternatively, try veggie niçoise pitas, packed with hummus, red peppers, chickpeas and kalamata olives at 290 calories/serving.
Dinner: Consider options such as chicken satay salad.

Day 2

Breakfast: Consider options such as Cauliflower Oatmeal With Sautéed Apples & Walnuts,
Lunch: Heat up 1 cup vegetable soup, and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. Pair with 1 cup of fresh grapes. You can make a mushroom-quinoa burger sans any toppings.
Dinner: Combine barbecue sauce, Dijon and 1 teaspoon of peeled orange to make barbecue cutlets with citrus slaw at just 265 calories/serving. Or, skip the slaw and combine 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato.

Day 3

Breakfast: In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey and a pinch of cinnamon.
Lunch: To make a chicken salad, toss 4 ounces shredded skinless roast chicken breasts with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds or nuts of choice, 1/4 cup chopped celery, 1 tablespoon mayonnaise and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 large piece of multigrain toast.
Dinner: Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.

Day 4

Breakfast: Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait.
Lunch: Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. Eat with 2 cups raw veggies and 1/4 cup of hummus.
Dinner: Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil. Add spices, herbs and seasoning as desired. Pair with 1 cup of a 100% whole grain, like quinoa.

Day 5

Breakfast: Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl.
Lunch: In just 25 minutes, you can enjoy mushroom quesadillas. Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines.
Dinner: Consider options such as BBQ Protein Bowls.

Day 6

Breakfast: Toast a 100% whole-grain frozen waffle and spread 2 tablespoons nut butter on top. Add 1 small sliced banana, plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.
Lunch: An old favorite gets a healthy spin thanks to a mix of low-fat mayo and nonfat yogurt. Serve tuna salad with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
Dinner: Finish off the day with a hearty meal of spicy sausage jambalaya, serviced with 3 cups spinach sautéed with garlic in 1 tablespoon olive oil.

Day 7

Breakfast: Layer 1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg. Serve with one grapefruit.
Lunch: Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar.
Dinner: Consider options such as Turkey Sausage and Kale Casserole.

More Low-Calorie Meal Prep Ideas

Here are some additional low-calorie meal prep ideas to incorporate into your routine:

Cold Peanut Noodle Salad: A satay-style dressing makes this recipe a standout. (176 kcal, 2g fat, 25g carbohydrates, 10g protein)
Naked Chicken Burrito Bowl: Enjoy Mexican-inspired flavors without the wrap.
Easy Pasta Salad Meal Prep: A time-saving solution with a handful of ingredients.
One-Pan Halloumi & Harissa Bake: A simple dish that can be made more macro-friendly by serving with a leafy green salad instead of couscous.
Crispy Tofu & Teriyaki Noodles: A meat-free stir-fry option.
Creamy Garlic Chicken & Rice: A creamy and flavorful alternative to dry chicken and rice.
Chorizo & Bean Stew: A hearty stew; serve with crisp rocket leaves or greens for a lower-carb option.
Stuffed Peppers With Beef Mince & Bulgur Wheat: Packed with protein, low GI carbs, vitamins, minerals, and fiber.
Spicy Chicken With Couscous: Bursting with vibrant flavor.
Easy Teriyaki Chicken Rice Bowl: Succulent chicken in sticky teriyaki sauce on fluffy rice with broccoli.
Creamy Peanut Chicken Noodles: Fuss-free noodles ready in 15 minutes.
Salt & Pepper Chicken: A fakeaway favorite ready in 20 minutes, packing 41g of protein.
Sweet Chilli Glazed Salmon: Salmon on a bed of fluffy rice and broccoli.
Air Fryer Chicken Skewers: Chicken and veggies with a sweet marinade.
Pulled BBQ Chicken Burger: A juicy chicken burger slathered in sticky BBQ sauce.
Air Fryer Buffalo Chicken Wings: Ready in under half an hour, these wings are macro-friendly.
Sticky Sesame Chicken: Incredibly juicy chicken pieces with 36g of protein.
Low-Carb Turkey Gyro Bowls: Tender spiced meat, crunchy fresh veggies, and tzatziki.
Freezer Burritos: A convenient option for busy days.
Copycat Egg McMuffin: A homemade alternative to the fast-food classic.
Blended Overnight Oats: Peanut butter oats with melted chocolate, bananas, and peanuts.
Bulgogi: Korean BBQ beef with a signature marinade.
Greek Salad Cottage Cheese Bowls: A refreshing and protein-rich option.
Salmon Quinoa Bowls: Quinoa with arugula, cucumber, salmon, and dill-yogurt dressing.
Cosmic Brownie Protein Bites: A protein-packed snack.
BBQ Protein Bowls: BBQ chicken, corn, slaw, rice, and pickles.
Sushi Sandwich (Onigirazu): Sushi and a sandwich combined.
Coconut Chickpea & Sweet Potato Curry: A flavorful and filling curry.
Creamy Peanut-Lime Chicken With Noodles: Rice noodles in creamy peanut sauce.
Thai-Inspired Basil Beef Bowls: Aromatic and flavorful beef bowls.
BBQ Sheet-Pan Chicken: Juicy chicken with smoky flavor and vegetables.
Sheet-Pan Garlicky Shrimp & Veggies: A quick and easy sheet-pan meal.
Jollof Rice: Flavorful rice with a balance of heat and sweet.
Slow-Cooker Korean Beef: Tender Korean beef made in a slow cooker.
Hummus Bowl With Spiced Lamb: Creamy hummus topped with spiced lamb and fresh herbs.
Roast Chicken: A versatile protein source for various meals.
Mexican Rice: A flavorful side dish.
Chicken satay salad: A no-fuss, midweek meal that's high in protein and big on flavour.
Halloumi, carrot & orange salad: Serve with a mustard and honey dressing for an easy lunch or starter.
One-pan eggs with tomatoes, peppers & yogurt: Serve with plenty of warm pitta bread for scooping up the delicious sauce.
Vegan chickpea curry jacket potatoes: An easy midweek meal, or filling lunch that packs a lot of flavour
Hoisin wraps: Make this delicious, healthy take on a Peking duck wrap for a speedy snack or tasty lunch.
Sweet potato & lentil soup: Satisfying and simple to make, homemade soup is a great supper or take-to-work lunch.
Tomato soup & hummus crispbreads: Get organised for the week ahead and make this soup on a Sunday.
Healthy chicken salad: This easy-to-prepare healthy chicken salad is filled with zingy flavours
Teriyaki tofu: Marinade tofu with teriyaki sauce and serve with broccoli and noodles or rice to make this easy veggie midweek meal.
Roasted veg & couscous salad: Throw together a filling and fragrant couscous salad for a vegetarian lunchbox meal, or double it for a buffet
Spicy red lentil chilli with guacamole & rice: Serve vegan chilli made with red lentils and plenty of veg - enjoy it with homemade guacamole and brown rice for a filling and healthy dinner
Orzo & chickpea soup: Rustle up this healthy, low-fat, low-calorie soup with orzo, chickpeas, veg and a can of chopped tomatoes.
Red lentil & sweet potato pâté: This easy vegetarian dip is a healthy alternative to hummus and great with crudités in a lunchbox or served as a vegan pate as part of a snack selection.
Spicy bean & avocado quesadillas: Enjoy a Mexican-inspired lunch that’s packed with flavour.
Butter bean curry wraps: Use up the leftovers from our butter bean curry to make these filling wholemeal wraps.
BLT pasta salad: An easy pasta salad that makes a tasty addition to any lunchbox.
Fresh salmon niçoise: A warm salad is satisfying yet light.
Smoky chickpea salad: Enjoy the layers of flavour and contrast of textures in this vegan salad, with crisp, fried chickpeas, crunchy raw broccoli, and a smoked paprika dressing
Sichuan smacked cucumber noodles: Use up surplus homegrown cucumbers with this rice noodle dish.
Red pepper & potato omelette: Eat this red pepper and potato omelette warm or cold.
Spicy pork & ginger noodles: Combine spicy pork, mushrooms, bok choy and ginger noodles for a quick midweek meal in just 25 minutes.
Turkey Sausage and Kale Casserole: This Turkey Sausage and Kale Casserole with mushrooms, onions, and mozzarella is creamy and comforting.
Twice Baked Potato Casserole: This Twice Baked Potato Casserole is the ultimate comfort food! Creamy, cheesy, and loaded with bacon, sour cream, and cheddar.
Pumpkin Roll: This Homemade Pumpkin Roll recipe is soft, spiced, and filled with a delicious cream cheese frosting.
Cheesecake Bars: Creamy, tangy homemade Cheesecake Bars with a graham cracker crust.
Vegetarian Chili: This hearty vegetarian chili is cozy, budget-friendly, and full of flavor.
Pumpkin Spice Fudge: This easy Pumpkin Spice Fudge recipe uses white chocolate, pumpkin puree, and warm spices for a festive fall treat.
Worms in Dirt recipe: This Worms in Dirt recipe is a classic!
Birria Tacos: These easy Birria Tacos are loaded with juicy shredded beef, melty cheese, and crispy tortillas.
Tofu, Spinach, and Green Pea Curry: This vegan Tofu, Spinach, and Green Pea Curry is simmered with warm spices, fresh ingredients, and coconut milk.
Fried Apples: This Southern Fried Apples recipe is sweet, buttery, and spiced with cinnamon and nutmeg.
Chipotle Chicken Fajitas: This protein-packed dish has plenty of elements to help you meet your macros, including delicious chipotle-spiced chicken, red peppers, and mushrooms.
Veggies on Sweet Potato Mash: Sweet potatoes provide a delicious (and nutritious) base to this hearty plant-based dish
Shrimp, Avocado, and Egg Chopped Salad: This dish features smooth butter lettuce, topped with cherry tomatoes, hard boiled eggs, and shrimp.
Yogurt With Strawberries and Almond-Buckwheat Groats: This protein-packed recipe uses a mix of things you can have at the ready, like yogurt and strawberries.
Smoky Peanut Butter Chicken Tacos: This delicious dish uses peanut butter and mole to create a smoky, slightly spicy flavor.
Fiery Black Bean Soup: This soup is packed with hearty black beans, along with tomatillos and poblano for added flavor and spice.
Roasted Cauliflower ‘Steak’ Salad: Vegetables are a good way to add bulk to your meals and get in plenty of healthy nutrients.
Coconut Chia Pudding: This powerhouse breakfast has a good mix of protein, fat, fiber, and carbs to get your day going.
Ceviche-Style Passion Fruit Shrimp: This Peruvian-style dish has plenty of filling protein, thanks to the shrimp and avocado.
Quinoa Frittata With Roasted Red Peppers and Manchego: This filling dish is a great fit for breakfast, lunch, or dinner.
Super Green Soup With Parm Crisps: This low-calorie soup has plenty of fat, protein, and fiber to keep you feeling full
Cauliflower Tabbouleh: This veggie-packed dish is a grain-less twist on traditional tabbouleh thanks to cauliflower.
Southwest Egg Muffins: The Southwest egg muffins are packed with protein thanks to their egg base, as well as beans and seeds, making this a great option for any time of day.
Vegan Bolognese: There’s no meat in this dish, but it still serves up plenty of protein thanks to the lentils.
Raspberry-Pecan Baked Oatmeal: This raspberry-pecan baked oatmeal dish is easy to make and can provide breakfast all week.
Blueberry-and-Mixed Nut Parfait: This delicious dish has plenty of protein, along with a sweet and nutty taste you’ll love.
Slow-Cooked Chili Verde: This chicken-based chili recipe doesn’t just taste good: It can be made in the slow cooker to make your life even easier.
Parmesan Kale Salad: This side dish-which goes great with roasted chicken, by the way-can hang in your fridge for days thanks to its use of hearty vegetables like kale, fennel, and celery.
Sunny-Side-Up Eggs on Garlicky Greens: Cook the base of this delicious dish in advance, so all you need to do is whip up a sunny-side-up egg when you’re ready to eat.

Tips for Successful Low-Calorie Meal Prep

Plan Ahead: Decide on your meals for the week and create a shopping list.
Cook in Bulk: Prepare large batches of grains, proteins, and vegetables.
Proper Storage: Use airtight containers to keep your meals fresh.
Portion Control: Divide meals into appropriate serving sizes to manage calorie intake.
Variety: Incorporate a variety of recipes to keep your meals interesting and prevent boredom.

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Read also: Healthy Vegetarian Eating

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