42 Low Calorie Meal Prep Ideas Under 400 Calories

If you’re trying to eat healthy or lose weight the number one goal is to ultimately eat less calories. Calories in versus calories out.

These 40+ low calorie meal prep ideas are the solution. Each recipe clocks in at under 400 calories per serving. No need for you to bother counting macros or plugging these recipes into a calculator. I’ve done the work for you so you can just eat your food and get on with life.

Most of these recipes are high protein, high fiber, or both! It’s because these nutrients are healthy and naturally fill you up. That’s what makes these the perfect 400 calorie meal prep recipes.

42 Low Calorie Meal Prep Ideas

Are you making a low calorie meal plan? These low cal meal prep recipes will give you plenty of inspiration!

Low Calorie Meal Prep Ideas for Breakfast

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. Overnight oats are one of my favorite low-cal meal prep ideas.

Calories Per Serving: 238

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.

Calories Per Serving: 213

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: 217

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. This is one of my favorite egg free breakfasts!

Calories Per Serving: 226

5. Baked Oats with Blueberries & Raspberries

Baked Oats takes a super easy breakfast idea and makes it fun. I loved discussing which flavors I 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: 397

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! This is one of my favorite healthy breakfast meal prep ideas!

Calories Per Serving: 300

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! T

Calories Per Cookie: 26

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: 238

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. This is one of my favorite mediterranean diet meal prep recipes!

Calories Per Serving: 339

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: 347

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 meal prep recipes.

Calories Per Serving: 302

12. Asian Broccoli Salad

This Asian broccoli salad is perfect for your low-calorie meal prep. This recipe uses delicious aromatics you a ton of flavor, and it only takes 12 minutes! While being packed with nutrition, this recipe contains just 118 calories per serving! This is one of my favorite low carb meal prep ideas!

Calories Per Serving: 118

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: 292

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: 111

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: 189

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: 379

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: 385

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. If you like the sound of this recipe, have a look at some of my pescatarian meal prep ideas.

Calories Per Serving: 328

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: 324

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! Spaghetti squash is one of the best sunday meal prep ideas because it’s low carb and delicious.

Calories Per Serving: 263

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. If you’re looking for gluten free meal prep ideas this is the recipe for you!

Calories Per Serving: 352

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! These meatballs are the perfect meal prep idea for healthcare workers because you can eat them super quickly on the go or grab a bite between patients.

Calories Per Serving: 355

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: 247

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: 384

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: 187

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: 217

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. This is a great meal prep for picky eaters who love meat!

Calories Per Serving: 390

For more inspiration have a look at these low-calorie lunch meal prep ideas.

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: 321

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: 295

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: 316

31. Southwestern Pasta Salad with Avocado Dressing

This southwestern salad is perfect for a pasta meal prep; it’s 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: 193

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: 140

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: 269

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: 277

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! These burritos are one of my favorite Mexican meal prep ideas!

Calories Per Serving: 395

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: 379

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: 231

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: 306

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: 167

40. Low-Carb Mexican Meal Prep Bowls

Are you looking for a quick and easy lunch idea? These Mexican meal prep bowls are perfect for taking with you on the go! Low-carb, high-protein, gluten-free, and delicious.

Calories Per Serving: 353

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: 174

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: 283

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Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.