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Low-calorie meal prep doesn’t have to be a nightmare! There are plenty of ways to get the most out of each calorie, and all it requires is eating the right foods. We’ve gathered some of our favorite low-calorie recipes for meal prep.
Most of these recipes are high protein, high fiber, or both! It’s because these nutrients are healthy and naturally fill you up. This way, you can enjoy a low-calorie meal while not being hungry after.
Frequently Asked Questions
Meal prepping is probably one of the best things you can do for weight loss. It really helps you portion control your meals, and it’s very easy to track the number of calories you are eating.
Firstly you need to figure out how many calories you need, and then a high-quality meal plan. Ideally, one made by experienced professionals! To get a reasonable estimation of how many calories you should be eating, try this calorie calculator.
If you’re new to meal prepping, make sure to check out our meal prep for beginners guide.
Foods that are high in fiber or protein are more filling than foods high in fat and carbohydrates. Try eating lots of vegetables and lean meats like chicken and turkey. Per calorie, these foods will fill you up a lot more than pastas and fried foods.
The best thing to start with is either a big glass of water, coffee, or ginger tea. These contain next to no calories while being natural appetite suppressors. If that doesn’t do the trick, try one of these science-based ways to reduce hunger.
42 Low-Calorie Meal Prep Ideas
Are you making a low-calorie meal plan? These low-calorie meal prep recipes will give you plenty of inspiration!
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Low-Calorie Breakfast Meal Prep
1. Overnight Oats
Overnight oats are healthy, delicious, and easy to make, making them an excellent meal-prepping option! It takes just a few minutes to make breakfast for the entire week. Mix your ingredients, store them in a covered container, and place them in the fridge.
Oatmeal is naturally vegan and gluten-free and is loaded with vitamins, minerals, and antioxidants. They are also high in fiber, which will help keep you feeling full and satisfied throughout the morning.
Calories Per Serving: 238kcal
2. Keto Nooatmeal
Still enjoy eating breakfast on keto but are tired of bacon and eggs? It’s time to get creative! There are plenty of keto substitutes for traditional breakfasts foods, including the old breakfast standby, oatmeal. Keto oatmeal, keto noatmeal, keto hot cereal or keto porridge is a great way to start your keto day, no matter what you like to call it.
Calories Per Serving: 213kcal
3. Vegan Granola Bars
The perfect on-the-go snack – these Vegan Granola Bars are hearty, healthy and completely satisfying. They are easy to make, require simple ingredients, and you don’t even have to bake them!
Calories Per Serving: 217kcal
4. Blueberry Oatmeal Breakfast Bars
These healthy blueberry oatmeal breakfast bars are refined-sugar-free, kid-approved, and with all their healthy whole food ingredients, they make the perfect breakfast and healthy snack for new and nursing moms and kids. This blueberry bar recipe is an excellent addition to your meal prep Sunday and is freezer friendly.
Calories Per Serving: 226kcal
5. Baked Oats with Blueberries & Raspberries
Baked Oats takes a super easy breakfast idea and makes it fun. We loved discussing which flavors we would try next. It’s healthy, it’s so easy, there’s virtually no clean-up, the variations are endless, and it’s like having fluffy, freshly baked warm cake. For breakfast!
Calories Per Serving: 397kcal
6. Sweet Potato Breakfast Hash
This super simple sweet potato breakfast hash with black beans and eggs is an excellent breakfast for the weekend brunch or breakfast for dinner kind of night. A touch of spice to add flavor along with peppers and jalapeños the right amount of heat. It comes together in only 30 minutes and doubles as a great taco as well!
Calories Per Serving: 300kcal
7. Healthy Oatmeal Banana Cookies
There is no better snack than these healthy oatmeal banana cookies! They’re full of nutrients, but they’re still easy and quick to make. A perfectly healthy, quick snack for the kids too!
Calories Per Cookie: 26kcal
8. Cornmeal Porridge
A classic homemade Jamaican breakfast made vegan and more nutritious – and bursting with the same sweet and scrumptiously savory taste! If you haven’t tried cornmeal porridge, well, it’s time.
Calories Per Serving: 238kcal
Low-Calorie Lunch and Dinner Meal Prep
9. Quinoa and Mediterranean Roasted Vegetables
This quinoa and roasted vegetable dish is delicious and packed with nutrition. It’s meal preps really well and just takes approximately 2 minutes in the microwave to heat up. It uses 5 types of vegetables that give you a wide range of vitamins and minerals.
Calories Per Serving: 339kcal
10. Slow Cooker Chipotle Bean Chili
This slow cooker chipotle bean chili is perfect for your meal plan! It only takes 5 minutes to prep and uses long-lasting ingredients, meaning you can buy for two weeks at a time. It’s has a rich smokey, spiced flavor that pairs well with brown rice or even as a taco filling.
Calories Per Serving: 347kcal
11. Crockpot Glazed Chicken Teriyaki
This tender glazed chicken teriyaki has a sweet and sticky sauce. It uses no-refined sugars, so it’s completely guilt-free. This recipe is perfect for people who follow high protein diets and love Asian flavors.
Calories Per Serving: 302kcal
12. Vegetable Noodles or Zoodles with Avocado Sauce
Avocados are fitting every possible diet, and they are all year round available. This vegan dish consists of vegetable noodles, freshly spiralized with a tasty sauce of avocado combined with coconut milk. The recipe is easy to make, and it can be adjusted to your personal preference by adding extra herbs and spices.
Calories Per Serving: 374kcal
13. Baked Sole Fish with Baby Leek
Dover sole with a tomato sauce and baby leek are healthy and great for busy parents. Just prepare the vegetables, add everything to an oven dish, and the oven does the rest! This flatfish has a delicate, buttery, subtle flavor, but you can easily substitute it with another white fish such as tilapia if your budget doesn’t allow it.
Calories Per Serving: 292kcal
14. Artichoke Barigoule
Artichoke is not common on everyone’s menu, but give it a try and be pleasantly surprised. While it’s low in calories, it’s full of flavor and surely a dish that will impress your guests. This side dish can be eaten by itself, but it is also perfect with grilled chicken or fish.
Calories Per Serving: 111kcal
15. Southern Fried Chicken Wrap
This southern fried chicken wrap is tasty, crispy, and completely irresistible. Made with panko breadcrumbs, this is the crispiest recipe ever!
Perfect for lunch and dinner, it’s an easy meal that takes only 35 minutes to make, including prep time. It’s so delicious and is only 189 calories.
Calories Per Serving: 189kcal
16. Crispy Sesame Chicken
This Japanese-inspired crispy sesame chicken is so toasty, crunchy, and delicious! You can make them in an air fryer or oven. This dish is the perfect meal prep recipe because you make 1 dish and serve it as an appetizer, salad, or noodle toppings.. Each serving has 379 calories. Every bite is crunchy and delicious!
Calories Per Serving: 379kcal
17. Pistachio Encrusted Cod With Thai Coconut Sauce
The Thai coconut flavor is perfect for seafood. Cod is readily available, and it’s also easy to find a wild-caught option. This keto fish recipe also includes another favorite ingredient of mine, pistachios.
Calories Per Serving: 385kcal
18. Crab Stuffed Salmon
This delightful upgrade to your average salmon dinner is a tasty combination of tender salmon, creamy crab stuffing, and crunchy topping! It’s an effortless meal to make but it looks like you spent hours in the kitchen.
Calories Per Serving: 328kcal
19. Chicken Tortilla
This vibrant and flavorful chicken tortilla soup is always a crowd-pleaser! It’s super easy to cook up using staple pantry ingredients. Plus, you can pull apart a rotisserie chicken, use canned chicken, or dice up leftover chicken to add to this favorite family soup.
Calories Per Serving: 324kcal
20. Spaghetti Squash with Ground Turkey
This ground turkey with spaghetti squash dinner will not only be filling but also taste delicious! Get four meals prepped at once with this Spaghetti squash meal!
Calories Per Serving: 263kcal
21. Almond Crusted Chicken
This gluten-free oven-baked almond-crusted chicken is packed with protein and a delicious twist on regular baked chicken. Make a double batch to have plenty for the week ahead. Serve with any of your favorite side dishes or add to a salad.
Calories Per Serving: 352kcal
22. Turkey Zucchini Meatballs
Turkey zucchini meatballs are quick and easy to make. These meatballs are extra moist and the best way to sneak some extra vegetables into your meals. Serve with rice, pasta, or over vegetable noodles… or eat them right off the pan!
Calories Per Serving: 355kcal
23. Butternut Squash Chili
This healthy butternut squash turkey chili recipe is an easy fall dinner recipe that is high in protein and full of fiber. It’s perfect for healthy meal prep lunches or dinners.
Calories Per Serving: 247kcal
24. 3 Bean Vegan Minestrone Soup
Three bean Minestrone is perfect for healthy meal prepping, at just 384 calories a bowl. A huge pot of thick, wholesome soup packed with fresh veggies, beans, and pasta can be ready to enjoy in just under an hour.
Calories Per Serving: 384kcal
25. Spring Asparagus Salad
This Asparagus Salad is layered with crisp-tender asparagus, sweet peas, spring salad mix, cherry tomatoes, chickpeas, thinly sliced radishes and avocado tossed in a light lemon tarragon vinaigrette.
Calories Per Serving: 187kcal
26. Tuscan Bean Soup with Kale and Fennel
This vegan Tuscan white bean soup is a nutritionally dense meal that will keep you feeling full for hours. That’s because each serving offers about 9 grams of protein and 11 grams of fiber.
Hearty soups are a meal-prep staple. Make a double batch to freeze for the busy weeks ahead!
Calories Per Serving: 217kcal
27. Beef Barbacoa
This meltingly tender Slow Cooker Beef Barbacoa tacos topped with a perfectly balanced salsa made with the best of summer corn and tomatoes is an easy and delicious meal for busy evenings. And I can’t forget to mention that you can make it ahead and freeze it with just 10 minutes of prep.
Calories Per Serving: 390kcal
Low-Calorie Lunch & Dinner Meal Prep That’s Under 30 Minutes
28. Black Pepper Chicken
Tender and super flavorful black pepper chicken with crisp peppers and a deeply sweet and savory sauce is the perfect meal prep recipe for chicken stir-fry lovers! This homemade version tastes fresh and satisfying. Each serving has only 321 calories and guarantees it tastes way better than Panda Express!
Calories Per Serving: 321kcal
29. Baked Salmon In Foil
This baked salmon dinner is a meal that everyone loves! Tender, flaky salmon fillets wrapped in foil and cooked in the oven to flavorful perfection with lemon, garlic, and butter. The delicious salmon cooks in its own juices that are sealed in with the foil pouch to ensure that your dinner is amazing.
Calories Per Serving: 295kcal
30. Lean Cuisine Sticky Ginger Chicken Copycat Recipe
Try this homemade version of the lean cuisine sticky ginger chicken copycat recipe. You’ll save money and eat healthier. Plus it only takes 30 minutes to make!
Calories Per Serving: 316kcal
31. Southwestern Pasta Salad with Avocado Dressing
This southwestern pasta salad is bright, fresh, and healthy, thanks to Banza pasta made from chickpeas, tons of veggies, and an avocado yogurt dressing. It’s a perfect potluck salad or easy weeknight side dish to serve alongside grilled chicken or a veggie burger.
Calories Per Serving: 193kcal
32. Chickpea Mayo Salad
Do you know that delicious chicken salad with grapes and nuts? This chickpea “chicken” salad tastes just like it, only no mayo and hold the chicken. Lightly mashed chickpeas with juicy grapes, toasted almonds, crisp celery, and fresh tarragon come perfectly in a creamy avocado yogurt dressing. Spooned onto whole-grain bread or crackers or in a lettuce wrap, this is your new lunchtime go-to.
Calories Per Serving: 140kcal
33. Mediterranean chicken kabobs
Learn how to grill chicken kabobs so they turn out juicy! This grilled Mediterranean chicken kabobs recipe is easy, healthy, colorful, and cooks in 10-15 minutes.
Calories Per Serving: 269kcal
34. Instant Pot Shredded Chicken
This instant pot shredded chicken is the absolute easiest and simplest way to batch cook juicy, tender chicken perfectly every time! It’s a perfect low-calorie protein to include in your weekly meal prep plan.
Calories Per Serving: 277kcal
35. Healthy Chicken Burrito Bowl
These zesty chicken burrito bowls are loaded with tons of fresh Mexican flavor! They’re just like Chipotle’s burrito bowl but healthier and way tastier!
Calories Per Serving: 395kcal
36. Vegan Poke Bowl with Sweet Soy Ginger
Enjoy poke bowls at home anytime with this plant-based, vegan take on the beloved Hawaiian street fare. Perfect for meal prep and loaded with veggies, these vegan poke bowls are paired with a sweet soy ginger oil-free dressing.
Calories Per Serving: 379kcal
37. Sesame Soba Noodle Salad
This Sesame Soba Noodle Salad is a new family favorite! Not only is it ready in 15 minutes and it’s great to make in advance, but it’s also packed full of veggies and protein, making it the perfect hearty cold noodle salad!
Calories Per Serving: 231kcal
38. One-Pot ‘Baked’ Feta Pasta
This creamy dish is effortless to make, requiring one pot and ready in 30 minutes or less! It’s also vegan, healthy, and oil-free (but you wouldn’t know it), and perfect for meal prep! And there’s no need to turn on the oven!
Calories Per Serving: 306kcal
39. Spicy Tofu Scramble Recipe with Veggies
A delicious recipe for spicy tofu scramble with vegetables that helps you cook lunch or dinner in a breeze! Use this basic recipe to make tofu scramble dinners like fried rice or noodles or simply add more vegetables and sauce to eat with plain boiled rice. Perfect as a healthy meal prep recipe!
Calories Per Serving: 167kcal
40. Low-Carb Mexican Meal Prep Bowls
Are you looking for a quick and easy lunch idea? These low-carb Mexican meal prep bowls are perfect for taking with you on the go! Low-carb, high-protein, gluten-free, and delicious.
Calories Per Serving: 353kcal
41. Instant Pot Stuffed Pepper Soup
This stuffed pepper soup is healthy, gluten-free, and low carb. It’s packed with flavor and only takes 10 minutes to make!
Calories Per Serving: 174kcal
42. Easy Salmon Salad
This salmon salad is easy to make and fantastic to keep on hand in the fridge. There are many different ways to eat it, and it has great crunch and flavor from celery, herbs, and a creamy homemade dressing.
Calories Per Serving: 283kcal
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.