Whether you’re working towards a certain goal or you’re just looking for a lighter lunch option that won’t leave you slumped at your desk all afternoon, we’ve got you covered with these low-calorie meal prep ideas.
All of these delicious recipes are big on taste but every single one comes in at under 500 calories per serving.
What is meal prep?
Meal prep is quite simply when you prep your lunches, dinners and/or breakfasts in advance before you eat them. Maybe it's a Sunday and you want to make sure you're hitting the right macros every day next week — meal prep means you can make a series of healthy meals and just grab and go from the fridge each day. But it doesn't have to be a big job every weekend. You can also meal prep healthy meals by just making more portions at your usual dinner time, and popping them in the freezer or fridge for another day.
These recipes feel like they suit lunch better, but if you fancy any for dinner, go for it. There are no rules here.
Meal prep for weight loss
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.
Having said this, it's really important to speak to a medical professional if you're ever thinking about losing weight, to ensure you do it safely and sustainably.
Low calorie meal prep ideas
1. Cold Peanut Noodle Salad
The satay-style dressing is reason alone to make this recipe, trust us.
Cold Peanut Noodle Salad Meal Prep | Easy Vegan Recipe
A low-calorie lunch that’s packed with flavour.
Nutritional info per serving:
| Calories | 176 |
|---|---|
| Total Fat | 2g |
| Total Carbohydrates | 25g |
| Protein | 10g |
Recipe here.
2. Naked Chicken Burrito Bowl
Take the wrap out of the equation and you’ve got yourself a macro-friendly lunch that still delivers all those incredible Mexican-inspired flavours.
Naked Chicken Burrito Bowl Meal Prep
A low-carb twist on a Mexican classic.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 378 | 30g | 35g | 8g |
Recipe here.
3. Easy Pasta Salad Meal Prep
This time-saving meal prep solution is ideal to get you ahead for the week and you only need a handful of ingredients. Bon appetit!
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 415 | 26g | 40g | 20g |
Recipe here.
4. One-Pan Halloumi & Harissa Bake
This simple dish sure does hit the spot – and you could actually make it even more macro-friendly by switching out the bed of couscous and serving with a leafy green salad.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 409 | 16.5g | 22.9g | 25.9g |
Recipe here.
5. Crispy Tofu & Teriyaki Noodles
Want a meat-free lunch idea to mix up your week? We’ve got you with this sizzling tofu stir-fry recipe.
Crispy Tofu & Teriyaki Noodle Meal Prep
Mix up your weekly meal prep with some veggie noodles.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 462 | 17g | 67g | 14g |
Recipe here.
6. Creamy Garlic Chicken & Rice
Forget your average dry, dull chicken & rice meal prep and try this deliciously creamy recipe instead.
One-Pot Creamy Garlic Chicken & Rice
Your chicken and rice meal prep deserves to be this tasty.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 387 | 45.9g | 32.7g | 7g |
Recipe here.
7. Chorizo & Bean Stew
This hearty chorizo & bean stew is low-calorie meal prep that will keep you full & leave you feeling warm inside. For a lower carb option, serve with crisp rocket leaves or your favourite greens rather than bread.
Chorizo & Bean Stew
Serve up a little spice with this warming winter stew.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 257 | 13.5g | 18.2g | 11.8g |
Recipe here.
8. Stuffed Peppers With Beef Mince & Bulgur Wheat
These stuffed peppers are packed with protein and healthy dose of low GI carbs, along with plenty of vitamins, minerals and fibre.
Stuffed Peppers With Beef Mince & Bulgur Wheat | Mood-Boosting Foods
Carbs aren’t always the bad guy, you know.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 464 | 39.6g | 30.6g | 17.4g |
Recipe here.
9. Spicy Chicken With Couscous
Bursting with vibrant flavour, this spicy chicken recipe is an easy win to liven up your weekly meal prep.
Spicy Chicken With Couscous | Macro-Balanced Meals
Get ready to take on the New Year with a refreshed meal prep plan.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 508 | 66g | 39g | 20g |
Recipe here.
10. Easy Teriyaki Chicken Rice Bowl
This isn’t just any old chicken and rice. It’s succulent chicken coated in sticky teriyaki sauce on top of fluffy rice. And of course, broccoli, because you’ve got to have some greens.
Easy Sticky Teriyaki Chicken Rice Bowl
Level up your chicken and rice
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 472 | 41g | 47g | 13g |
Recipe here.
11. “Green Goddess” Salad
Straight off your TikTok “For You” page is the “Green Goddess” salad. And you better believe the hype. Packed with loads of greens, parmesan cheese, and crunchy protein crisps for dipping, this is easily transportable and delicious.
Creamy Peanut Chicken Noodles
A peanutty midweek feast to look forward to.
| Calories | Protein | Carbs | Fat |
| 461 | 22.8g | 43g | 22.5g |
Recipe here.
12. Creamy Peanut Chicken Noodles
These 15-minute peanut chicken noodles are fuss-free and deliver those all-important macros in under 500 calories. Whack in the microwave at work or enjoy cold.
Salt & Pepper Chicken
Your new favourite fakeaway — all you need is a pan and a spare 20 minutes.
| Calories | Protein | Carbs | Fat |
| 473 | 40g | 52.1g | 12.1g |
Recipe here.
13. Salt & Pepper Chicken
For this fakeaway fave, all you need is a pan and 20 minutes to spare.
This recipe packs a whopping 41g of protein and with just 5 steps to follow, it couldn't be simpler. Add some noodles or rice if you fancy, and you've got yourself a winner.
| Calories | Protein | Carbs | Fat |
| 350 | 41g | 21g | 12g |
14. Sweet Chilli Glazed Salmon
This recipe adds a deliciously sticky sweet chilli glaze to your usual salmon and rice.
Succulent salmon laying on a bed of fluffy rice and flavoursome broccoli. This recipe travels great, and packs 29g of protein into just 483kcal, making it the perfect option for your next packed lunch.
Air Fryer Chicken Skewers Meal Prep
Guaranteed to have you looking forward to lunch.
| Calories | Carbs | Protein | Fat |
| 483 | 54g | 29g | 16g |
15. Air Fryer Chicken Skewers
Forget BBQs, these skewers make for unmatched meal prep all year round. A simple sweet marinade with a hint of spice is slathered over succulent chicken and veggies and laid on a bed of rice, all coming to 35g of protein and 356kcal. You'll definitely have your co-workers jealous with this one.
| Calories | Protein | Carbs | Fat |
| 365 | 35g | 47g | 4g |
16. Pulled BBQ Chicken Burger
We believe burgers should be an option every day of the week. This juicy chicken burger is slathered in sticky BBQ sauce and is powered with 28g of protein at 302kcal.
Prep your filling before, and simply assemble when you're ready to dig in.
| Calories | Protein | Carbs | Fat |
| 302 | 28g | 29g | 9g |
17. Air Fryer Buffalo Chicken Wings
These chicken wings are surprisingly simple to perfect yourself. Ready in under half an hour, they make a brilliant lunch option if you're fancying something meaty and satisfying. 243kcal and 20g of protein makes them super macro-friendly too, just add a carb of your choice if you're wanting something a little more substantial.
| Calories | Protein | Carbs | Fat |
| 243 | 20g | 7g | 16g |
18. Sticky Sesame Chicken
OK I know this recipe is 502 calories, but hear me out, those extra 2 are well worth it...
The cornflour and marinade mix makes these chicken pieces incredibly juicy and packed with flavour. Plus, this recipe has 36g of protein, making it oh so satisfying and keeping you powered throughout the day.
| Calories | Protein | Carbs | Fat |
| 502 | 36g | 60g | 13g |
Enjoyed our low-calorie meal prep recipes? Try these next:
Cold Peanut Noodle Salad Meal Prep | Easy Vegan Recipe
A low-calorie lunch that’s packed with flavour.
Naked Chicken Burrito Bowl Meal Prep
A low-carb twist on a Mexican classic.
Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.
On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.
Find out more about Lauren’s experience here.
