5 Low-Calorie Dinners for Weight Loss Meal Prep

I bet you’re always looking for ways to eat healthier without sacrificing flavor. That’s why I’m excited to share these five low-calorie dinner recipes that are perfect for weight loss meal prep. They’re delicious and super easy to make ahead of time, so you can have a nutritious meal ready to go whenever you need it. Let’s check them out together!

1. Lemon Herb Baked Salmon with Roasted Vegetables

This dish is a light and flavorful way to get your protein and veggies in one meal. The lemon and herbs add a bright, fresh taste to the salmon, while the roasted vegetables provide a satisfying crunch.

Ingredients

• 2 salmon fillets (6-8 ounces each)
• 1 lemon, juiced and zested
• 1 tablespoon olive oil
• 1/2 teaspoon dried dill
• 1/4 teaspoon dried parsley
• Salt and pepper to taste
• 1 cup broccoli florets
• 1 cup chopped carrots
• 1 cup chopped zucchini

Instructions

1. Preheat oven to 400°F (200°C).
2. In a small bowl, whisk together lemon juice, zest, olive oil, dill, parsley, salt, and pepper.
3. Place salmon fillets in a baking dish and pour marinade over them.
4. In a separate bowl, toss vegetables with olive oil, salt, and pepper.
5. Spread vegetables around the salmon in the baking dish.
6. Bake for 15-20 minutes, or until salmon is cooked through and vegetables are tender.

Meal Prep Tip

Divide salmon and vegetables into individual containers for easy grab-and-go meals throughout the week.

2. Spicy Chicken and Black Bean Bowls

These bowls are packed with protein, fiber, and flavor! The combination of spicy chicken, black beans, and colorful veggies is sure to satisfy your taste buds and keep you full for hours.

Ingredients

• 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 tablespoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) corn, drained
• 1 red bell pepper, diced
• 1/2 red onion, diced
• Juice of 1 lime
• 1/4 cup chopped cilantro
• Cooked brown rice for serving

Instructions

1. In a bowl, combine chili powder, cumin, garlic powder, salt, and pepper.
2. Toss chicken in the spice mixture until evenly coated.
3. Heat olive oil in a large skillet over medium heat.
4. Add chicken and cook until browned and cooked through.
5. Add black beans, corn, bell pepper, and onion to the skillet.
6. Cook until vegetables are tender, about 5 minutes.
7. Stir in lime juice and cilantro.
8. Serve over brown rice.

Meal Prep Tip

Cook a large batch of brown rice at the beginning of the week and divide it into containers. You can also cook the chicken and vegetables ahead of time and assemble the bowls when you’re ready to eat.

3. Shrimp Stir-Fry with Zucchini Noodles

This light and refreshing stir-fry is a low-carb alternative to traditional noodle dishes. The zucchini noodles are surprisingly satisfying, and the shrimp provides a healthy dose of protein. Plus, it’s ready in just minutes!

Ingredients

• 1 pound large shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1/2 teaspoon red pepper flakes
• 2 medium zucchini, spiralized into noodles
• 1 cup chopped carrots
• 1 cup snap peas
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• Chopped green onions for garnish

Instructions

1. Pat shrimp dry and season with salt and pepper.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add shrimp and cook until pink and opaque, about 2-3 minutes per side. Remove from skillet and set aside.
4. Add garlic, ginger, and red pepper flakes to the skillet and cook for 30 seconds or until fragrant.
5. Add zucchini noodles, carrots, and snap peas to the skillet and stir-fry for 3-5 minutes or until vegetables are tender-crisp.
6. Return shrimp to the skillet and add soy sauce and sesame oil.
7. Stir-fry for 1-2 minutes or until heated through.
8. Garnish with green onions and serve.

Meal Prep Tip

Spiralize the zucchini noodles in advance and store them in an airtight container in the refrigerator. The stir-fry comes together quickly, making it a great option for busy weeknights.

4. Lentil Soup with Spinach and Tomatoes

This hearty and flavorful soup is packed with nutrients and fiber. It’s a great vegetarian option that will keep you feeling full and satisfied. Plus, it freezes well for later use.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 stalks celery, chopped
• 1 cup dried brown or green lentils, rinsed
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• 2 cups fresh spinach, chopped
• 1 cup chopped tomatoes

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat.
2. Add onion, garlic, carrots, and celery and cook until softened, about 5 minutes.
3. Add lentils, broth, oregano, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
5. Stir in spinach and tomatoes and cook until spinach is wilted, about 1 minute.
6. Serve hot.

Meal Prep Tip

This soup can be made in advance and stored in the refrigerator for up to 5 days or frozen for up to 3 months. Thaw overnight in the refrigerator or reheat on the stovetop or in the microwave.

5. Turkey Lettuce Wraps with Peanut Sauce

These light and refreshing wraps are a fun and flavorful way to enjoy ground turkey. The peanut sauce adds a delicious creamy element, while the fresh vegetables provide a satisfying crunch.

Ingredients

• 1 pound ground turkey
• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped red bell pepper
• 1/2 cup chopped water chestnuts
• 1/4 cup chopped cilantro
• Salt and pepper to taste
• 1 head butter lettuce, leaves separated
• Peanut Sauce (recipe below)

Peanut Sauce

• 1/4 cup peanut butter
• 2 tablespoons soy sauce
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1 clove garlic, minced
• 1/4 teaspoon red pepper flakes
• Water, as needed for desired consistency

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add ground turkey and cook until browned, breaking up any large pieces with a spoon.
3. Add onion, bell pepper, and water chestnuts to the skillet and cook until softened, about 5 minutes.
4. Stir in cilantro, salt, and pepper.
5. To make the peanut sauce, whisk together all ingredients in a small bowl until smooth. Add water, 1 tablespoon at a time, until desired consistency is reached.
6. To assemble the lettuce wraps, spoon turkey mixture onto lettuce leaves and top with peanut sauce.
7. Roll up and enjoy!

Meal Prep Tips

Cook the ground turkey mixture in advance and store it in the refrigerator. Wash and dry the lettuce leaves and store them separately. Make the peanut sauce ahead of time and store it in an airtight container in the refrigerator. Assemble the wraps when you’re ready to eat.

Final Thoughts

I hope these recipes and tips inspire you to start meal-prepping for weight loss. It’s a simple and effective way to take control of your health and reach your goals. Remember, meal prepping doesn’t have to be complicated or boring. With a little planning and creativity, you can enjoy delicious and nutritious meals all week long!