If you’re trying to stay in a calorie deficit, meal-prepping is your best tool! These low-calorie meal prep ideas will ensure you stay prepared and avoid those takeout cravings!
Luckily, meal prep is much easier than many people think! Low-calorie meal prepping is a great way to stay on track while ensuring you have delicious meals on tap.
I’ve gathered thirty-one delicious low-calorie meal prep recipes into a single spot for your perusal. Ready to build your meal rotation? Let’s dive in.
1. Chicken Avocado Wrap
Source: allnutritious.com
Perfect for a quick and guilt-free bite, the chicken avocado wrap is a low-calorie treat that won’t leave you feeling weighed down.
Packed with lean protein from chicken and the creamy goodness of avocado, this is my go-to wrap. It’s a delightful combination wrapped in a light tortilla.
Per Serving:
• Calories: 314
• Fats: 16g
• Protein: 17g
• Carbs: 28g
• Fiber: 6.4g
• Sugar: 1.3g
2. Tomato Basil Wrap
Source: allnutritious.com
Indulge in the freshness of tomatoes and basil with this low-calorie delight. The tomato basil wrap brings you a burst of flavor in every bite.
On top of that, it keeps things light and satisfying. It’s a simple yet tasty treat for those looking to enjoy a health-conscious snack.
Per Serving:
• Calories: 277
• Fats: 14g
• Protein: 11g
• Carbs: 28g
• Fiber: 2.9g
• Sugar: 3.5g
3. Teriyaki Chicken Lettuce Wraps
Source: allnutritious.com
Savor the Asian-inspired goodness with teriyaki chicken lettuce wraps. From my kitchen to yours, these wraps offer a perfect blend of savory teriyaki chicken nestled in crisp lettuce.
It’s a low-calorie option that doesn’t compromise on taste. This makes it an ideal treat for those mindful of their calorie intake.
Per Serving:
• Calories: 161
• Fats: 4.5g
• Protein: 22g
• Carbs: 7.1g
• Fiber: 0.7g
• Sugar: 3.8g
4. Celery and Carrot Soup
Source: allnutritious.com
For a comforting and low-calorie treat, try the celery and carrot soup. This warm and nourishing soup is not only delicious but also a guilt-free option.
With the goodness of vegetables, it’s a wholesome choice for those looking to keep their calorie count in check.
Per Serving:
• Calories: 79
• Fats: 4.8g
• Protein: 1.2g
• Carbs: 8.6g
• Fiber: 2.4g
• Sugar: 3.7g
5. Spinach Feta Wrap with Garlic
Source: allnutritious.com
Who says getting spinach into your diet has to be difficult? Enjoy a burst of flavor with the spinach feta wrap that will revolutionize your lunchtime.
Packed with nutritious spinach and the rich taste of feta cheese, this wrap is a light and satisfying option for a low-calorie treat. It’s a delightful way to indulge without the guilt.
Per Serving:
• Calories: 270
• Fats: 12g
• Protein: 11g
• Carbs: 30g
• Fiber: 4.9g
• Sugar: 2g
6. Apple Cinnamon Overnight Oats
Source: allnutritious.com
Start your day right with the Apple Cinnamon Overnight Oats. This breakfast option is convenient and a delightful way to keep your calorie intake in check.
With the added benefit of being prepared in advance, these oats are a smart choice for a low-calorie and wholesome breakfast.
Per Serving:
• Calories: 330
• Fats: 6.8g
• Protein: 14g
• Carbs: 57g
• Fiber: 8.9g
• Sugar: 21g
7. Spicy Tuna Wrap
Source: allnutritious.com
Add a kick to your meal prep with the Spicy Tuna Wrap. Featuring the bold flavors of spicy tuna, this wrap is a zesty and low-calorie option that will keep your taste buds happy.
Perfect for those who love a bit of spice without compromising on their calorie-conscious choices.
Per Serving:
• Calories: 207
• Fats: 7.6g
• Protein: 8.5g
• Carbs: 28g
• Fiber: 3g
• Sugar: 4.1g
8. Chicken Salad Wrap
Source: allnutritious.com
Next up, who doesn’t love a chicken salad wrap? Packed with lean protein from chicken and a medley of crisp veggies, this wrap is a wholesome and low-calorie option.
The creamy chicken salad adds a rich and satisfying element, making it a perfect choice for a satisfying chicken meal prep that won’t tire you out.
Per Serving:
• Calories: 277
• Fats: 8.5g
• Protein: 23g
• Carbs: 27g
• Fiber: 4.1g
• Sugar: 2.9g
9. Strawberry Protein Overnight Oats
Source: allnutritious.com
Fuel your day with these Strawberry Protein Overnight Oats. This breakfast option is delicious and a great way to incorporate protein into your morning routine.
With the convenience of overnight preparation, these oats make it easy to stick to your calorie goals.
This is one of the best lazy meal prep ideas for busy days!
Per Serving:
• Calories: 378
• Fats: 8.6g
• Protein: 33g
• Carbs: 45g
• Fiber: 11g
• Sugar: 8.4g
10. Avocado Wrap with Cucumbers
Source: allnutritious.com
Embrace the creamy goodness of avocados with the avocado wrap. This low-calorie option is a simple yet satisfying choice for your meal prep.
The richness of avocados combined with fresh ingredients creates a delicious and filling wrap that won’t break your calorie bank.
Per Serving:
• Calories: 244
• Fats: 13g
• Protein: 6.1g
• Carbs: 27g
• Fiber: 4.4g
• Sugar: 1.4g
11. Egg Muffin Cups with Veggies
Source: allnutritious.com
Revolutionize your breakfast with the egg muffin cups. These delightful and low-calorie cups are packed with protein from eggs and can be customized with your favorite veggies.
The convenience of a grab-and-go breakfast that keeps you satisfied just can’t be beaten.
Per Serving:
• Calories: 81
• Fats: 3.7g
• Protein: 6g
• Carbs: 6.1g
• Fiber: 1.6g
• Sugar: 2.9g
12. Stir Fried Pork with Ginger and Soy
Source: allnutritious.com
Looking for a savory meal that won’t break the calorie bank? This stir-fried pork meal prep is a winner.
Tender pieces of pork are wok-tossed with colorful veggies, creating a flavorful and low-calorie dish.
Check out these other meal prep ideas under 500 calories!
Per Serving:
• Calories: 409
• Fats: 19g
• Protein: 32g
• Carbs: 29g
• Fiber: 6.8g
• Sugar: 8g
13. Chocolate Protein Overnight Oats with Banana
Source: allnutritious.com
Start your day on a sweet note with these chocolate protein overnight oats. A delightful blend of rolled oats, chocolate protein powder, and milk!
This low calorie recipe offers a satisfying breakfast that won’t sabotage your calorie goals.
Per Serving:
• Calories: 389
• Fats: 5.6g
• Protein: 33g
• Carbs: 54g
• Fiber: 8.1g
• Sugar: 14g
14. Pork Carnitas Bowls with Rice
Source: laurenfitfoodie.com
Next up, we’ve got succulent carnitas paired with a colorful array of veggies and rice. Paired, these make for a satisfying yet calorie-conscious option.
Enjoy the vibrant and filling goodness without worrying about your calorie intake.
Per Serving:
• Calories: 309
• Fats: 10.9g
• Protein: 29g
• Carbs: 23.8g
• Fiber: 3.2g
• Sugar: 9.6g
15. Shrimp and Veggies Meal Prep Bowls
Source: primaverakitchen.com
Juicy shrimp, perfectly seasoned with garlic, are nestled among a medley of colorful vegetables. The result is a light, flavorful, and low-calorie dish that looks like it hopped off a Pinterest board.
These meal prep bowls are a delicious way to keep your energy levels up throughout the day.
Per Serving:
• Calories: 228
• Fats: 14g
• Protein: 30g
• Carbs: 11g
• Fiber: 3g
• Sugar: 5g
16. Meal Prep Turkey Meatballs
Source: healthyfitnessmeals.com
If you’re looking for a low-calorie option packed with protein, try this turkey meatball zoodles meal prep.
Turkey meatballs and spiralized zucchini noodles create a guilt-free and satisfying dish.
Per Serving:
• Calories: 311
• Fats: 7g
• Protein: 49g
• Carbs: 14g
• Fiber: 4g
• Sugar: 10g
17. Tuna Salad Meal Prep Bowls
Source: primaverakitchen.com
Next up, a simple tuna salad bowl! But this tastes anything but simple. Packed with protein and loaded with fresh veggies, this meal prep option is a delightful blend of flavors and textures.
The tuna salad provides a satisfying base that’s both nutritious and low in calories.
Per Serving:
• Calories: 197
• Fats: 15g
• Protein: 13g
• Carbs: 3g
• Fiber: 1g
• Sugar: 1g
18. Meal Prep Grilled Chicken Grain Bowls
Source: seasonalcravings.com
For a hearty yet low-calorie meal, try these grilled chicken grain bowls. Succulent grilled chicken is paired with various wholesome grains and veggies, creating a balanced and flavorful dish.
The combination of textures and flavors makes this meal prep option a tasty way to stay on track with your calorie goals.
Per Serving:
• Calories: 392
• Fats: 25g
• Protein: 22g
• Carbs: 20g
• Fiber: 3g
• Sugar: 8g
19. Buffalo Chicken Salad
Source: healthyrecipes101.com
Next up, how good is buffalo chicken? This salad is not only low in calories but also packs a punch of bold and tangy flavors.
It’s a perfect choice for those who want to add a bit of excitement to their meal prep!
Per Serving:
• Calories: 197
• Fats: 9g
• Protein: 18g
• Carbs: 11g
• Fiber: 3g
• Sugar: 8g
20. Sheet Pan Eggs
Source: ketofocus.com
Breakfast just got easier and lighter with these sheet pan eggs. That’s right, you can make eggs in a sheet pan!
Baked to perfection, these eggs require minimal effort for a maximum payoff. The sheet pan method ensures you can easily prepare a batch of eggs with your preferred toppings.
Per Serving:
• Calories: 105
• Fats: 8.5g
• Protein: 7.2g
• Carbs: 0.2g
21. Chicken Pasta Salad
Source: healthyrecipes101.com
Indulge in a classic with this chicken pasta salad. The light dressing ensures that you can enjoy the essence of a pasta salad without the guilt of excess calories.
It’s a perfect addition to your meal prep repertoire, offering a delicious and balanced option.
Per Serving:
• Calories: 243
• Fats: 8g
• Protein: 15g
• Carbs: 28g
• Fiber: 2g
• Sugar: 4g
22. Cucumber Shrimp Salad
Source: theshortordercook.com
Next up, here comes a crispy summer salad. Crisp cucumbers and succulent shrimp come together for a refreshing and satisfying dish.
The simplicity of the ingredients ensures that you can enjoy a tasty meal without worrying about the calorie count. Perfect for those days when you crave a light and flavorful option.
Per Serving:
• Calories: 240
• Fats: 10.5g
• Protein: 27.4g
• Carbs: 8.2g
• Fiber: 0.7g
• Sugar: 2.1g
23. Garlic Herb Chicken and Asparagus
Source: getinspiredeveryday.com
Keep it simple and savory with this Garlic Herb Chicken and Asparagus Meal Prep.
This meal is not only low in calories but also bursting with flavor. Perfect if you’re craving a hearty yet light option for your meal prep routine.
Per Serving:
• Calories: 320
• Fats: 16g
• Protein: 29g
• Carbs: 19g
• Fiber: 8g
• Sugar: 7g
24. Banana Chocolate Chia Pudding
Source: earthtoveg.com
Next up, this low-calorie treat combines the richness of chocolate with the natural sweetness of bananas and the nutritional goodness of chia seeds.
A delightful dessert or snack option that satisfies your cravings while keeping your calorie count in check.
Per Serving:
• Calories: 300
• Fats: 13g
• Protein: 9g
• Carbs: 42g
• Fiber: 11g
• Sugar: 20g
25. Baked Honey Salmon and Asparagus Bowls
Source: healthyfitnessmeals.com
Who doesn’t love a baked salmon dish?
The dish is a nutritional powerhouse and a flavorful option that won’t weigh you down. Enjoy a light yet satisfying meal with this low-calorie baked salmon.
Per Serving:
• Calories: 234
• Fats: 7g
• Protein: 9g
• Carbs: 39g
• Fiber: 7g
• Sugar: 13g
26. Lentil Salad with Tuna
Source: seasonalcravings.com
Packed with protein and nutrients, this low-calorie meal prep option brings together the heartiness of lentils and the goodness of tuna.
The result is a flavorful and filling salad energizes you throughout the day.
Per Serving:
• Calories: 224
• Fats: 15g
• Protein: 5g
• Carbs: 18g
• Fiber: 4g
• Sugar: 3g
27. Strawberry Lemonade Overnight Oats
Source: simplyoatmeal.com
Start your day on a refreshing note with strawberry lemonade overnight oats. This low-calorie breakfast option combines the sweetness of strawberries with the zing of lemonade.
The oats add a hearty touch, making it a perfect choice for a light and energizing morning meal.
Per Serving:
• Calories: 376
• Fats: 8g
• Protein: 14g
• Carbs: 65g
• Fiber: 10g
• Sugar: 26g
28. Deconstructed Stuffed Peppers
Source: organicallyaddison.com
If you’re a fan of stuffed peppers, why not try their deconstructed cousins? This low-calorie recipe deconstructs the classic dish, offering a lighter yet equally flavorful alternative.
Packed with wholesome ingredients, it’s a satisfying meal prep option that won’t compromise on taste.
Per Serving:
• Calories: 288
• Fats: 14g
• Protein: 28g
• Carbs: 14g
• Fiber: 4g
• Sugar: 8g
29. Chicken Salad without Mayo
Source: throughthefibrofog.com
Say goodbye to heavy mayo-laden salads with mayo-free chicken salad. This low-calorie alternative focuses on fresh ingredients and bold flavors.
The result is a light and vibrant chicken salad that’s perfect for meal prep. Seriously, this only gets better with age.
Per Serving:
• Calories: 267
• Fats: 23g
• Protein: 12g
• Carbs: 4g
• Fiber: 0.4g
• Sugar: 3g
30. Lemon Strawberry Overnight Oats
Source: simplyoatmeal.com
Next up, it’s overnight oats time! This low-calorie breakfast option combines the zesty flavor of lemon with the sweetness of strawberries, creating a delightful and nutritious meal.
The oats provide a hearty texture, making it a satisfying start to your day.
Per Serving:
• Calories: 382
• Fats: 9g
• Protein: 14g
• Carbs: 63g
• Fiber: 11g
• Sugar: 25g
31. Chicken Kale Salad
Source: throughthefibrofog.com
Finally, embrace the health benefits of kale. It tastes a lot better when you toss it through a delicious salad, trust me.
This low-calorie meal prep option combines the lean protein of chicken with the nutrient-packed goodness of kale. If you’re on the health train, this is a salad you must try.
Per Serving:
• Calories: 265
• Fats: 16g
• Protein: 18g
• Carbs: 15g
• Fiber: 6g
• Sugar: 6g
There you have it! Thirty-one delicious, low-calorie meal prep ideas form the foundation of your weekly meal rotation. With all this to go on, you’ll be more than ready to take on the week.
Remember, achieving a healthy calorie deficit is all about listening to your body! If you can, always make sure to consult a doctor or dietitian before you embark on a weight-loss journey.
With all that said, I wish you happy, low-calorie cooking. See you in the next one!
Follow up your meal with any of these low calorie desserts!