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21 Meal Prep Ideas Under 500 Calories

Counting your calories? That doesn’t mean that you should skip lunch, though! These meal prep ideas under 500 calories will help fuel your day!

With these light meal-prep recipes, you will be full and satisfied. Without having to sacrifice your weight-loss goal!

Meat, veggies, seafood, rice, you name it. Check out these 500-calorie-or-less dishes and enjoy!

Meal Prep Recipes under 500 Calories

1. Honey Garlic Shrimp Meal Prep

honey garlic shrimp meal prep


Sweet and garlicky, this shrimp dish is the perfect lunch!

It is paired with rice and a veggie stir fry. The veggies of choice are carrots, broccoli, corn, and snow peas. But feel free to customize.

The dish is coated with a garlicky and honey sauce that will make you lick your fingers.

Per Serving:

• Calories: 436

• Fats: 6.2g

• Protein: 26g

• Carbs: 72g

• Fiber: 7.5g

• Sugar: 17g

2. Spicy Pineapple Chicken Meal Prep

spicy pineapple chicken meal prep


Looking for a one-pan stir-fry? This sweet and fruity chicken dish is perfect for your lunch box!

It also packs a side of rice. And it makes a filling and nutritious meal.

The chicken is soaked up in gingery, garlicky, and pineapple marinade first. And then, it is paired with pineapple chunks, jalapenos, and onions.

Per Serving:

• Calories: 324

• Fats: 10g

• Protein: 31g

• Carbs: 29g

• Fiber: 1.8g

• Sugar: 23g

3. Mexican Meal Prep Bowls with Cauliflower Rice

Mexican meal prep bowls with cauliflower rice


A Mexican low-carb dish that will make your lunch break much more exciting.

This pulled chicken and cauliflower dish is easy and tasty. And on top of that, super nutritious, too.

It is gluten and dairy-free, rich in protein, and Keto-friendly. Plus, it is packed with healthy fats from the avocados.

Per Serving:

• Calories: 406

• Fats: 17g

• Protein: 48g

• Carbs: 17g

• Fiber: 8g

• Sugar: 6.2g

4. Lemon Chicken with Veggies Meal Prep

lemon chicken with veggies meal prep


Lemony chicken is paired with nutritious veggies for a comforting and healthy lunch.

This dish includes sweet potatoes, broccoli, and tomatoes.

The chicken is marinated in a lemony and onion mixture. Which packs rich flavors and makes the meat irresistible.

This healthy chicken recipe is simple and easy to assemble, perfect for meal prep.

Per Serving:

• Calories: 500

• Fats: 23g

• Protein: 40g

• Carbs: 35g

• Fiber: 7.3g

• Sugar: 11g

5. Healthy Egg Salad Bowls

healthy egg salad bowls


Protein-rich bowls without any meat. These egg-filled salad bowls will fill you up quickly. And they taste amazing, too!

Eggs, yogurt, mustard, and celery are the main ingredients. And they’re paired with fresh tomatoes, avocado, and onions.

This salad is creamy delicious, and also packs a healthy-fat punch.

Per Serving:

• Calories: 469

• Fats: 31g

• Protein: 27g

• Carbs: 23g

• Fiber: 10g

• Sugar: 9.5g

6. Stir-Fried Pork Meal Prep with Ginger and Soy

stir fried pork meal prep with ginger and soy


With just 409 calories, this pork and veggie stir fry makes one filling and delicious lunch.

It uses peppers, snow peas, and green beans. And it is rich in gingery and garlicky flavors.

You only need 25 minutes to make this delight. And it makes two generous Asian lunch boxes, perfect for the office.

Per Serving:

• Calories: 409

• Fats: 19g

• Protein: 32g

• Carbs: 29g

• Fiber: 6.8g

• Sugar: 8g

7. Chicken Fajita Meal Prep

chicken fajita meal prep


Chicken and peppers for a delicious fajita lunch!

This recipe is a sheet-pan dish that is very convenient and ready in just 30 minutes. And it has enough meat and veggies to fill five meal-prep bowls.

This recipe uses cooked quinoa as a side. But rice can be used as well. This also makes a great high protein dinner!

Per Serving:

• Calories: 357

• Fats: 11g

• Protein: 34g

• Carbs: 28g

• Fiber: 5g

• Sugar: 4g

8. Pulled Buffalo Chicken and Rice Meal Prep

pulled buffalo chicken and rice meal prep


These bowls are divided into three parts.

The first one is shredded chicken with peppers. Which is made in the slow-cooker.

The second one is fluffy brown rice with a touch of lime juice.

And the third one is garlicky roasted cauliflower.

So, it is filling, healthy, and incredibly delicious.

You will also enjoy these other healthy slow cooker recipes!

Per Serving:

• Calories: 411

• Fats: 16g

• Protein: 30g

• Carbs: 39g

• Fiber: 5g

• Sugar: 13g

9. Curry Shrimp Meal Prep

curry shrimp meal prep


Coconut curry and shrimp! How’s that for a delicious lunch combo?

These wild-caught shrimp are smothered in a creamy curried mixture. And are served over fluffy rice.

This dish takes just under 30 minutes to make. And it has only 359 calories. And yet, it keeps you full until dinner.

Per Serving:

• Calories: 359

• Fats: 25g

• Protein: 28g

• Carbs: 11g

• Fiber: 1g

• Sugar: 3g

10. Meal Prep Spinach Beet and Chicken Power Salads

meal prep spinach beet and chicken power salads


To say that this salad is powerful is an understatement. It is packed with protein and many nutrients. And will surely energize your afternoons.

It uses chicken, spinach, beets, carrots, and kohlrabi. Plus, toasted nuts or seeds for some more fiber and yummy crunchiness.

This high protein salad packs 377 calories. And it’s ready in 20 minutes.

Per Serving:

• Calories: 377

• Fats: 27g

• Protein: 30g

• Carbs: 15g

• Fiber: 5g

• Sugar:

11. Sweet Chili Salmon Meal Prep

sweet chilli salmon meal prep


Sweet and chili salmon over fluffy rice, With a side of edamame, corn, and julienned carrots.

The salmon is marinated in garlic, chili flakes, soy sauce, and honey mixture. And it is baked in the oven.

These meal-prep bowls are healthy and easy to make. And only have 365 calories.

Per Serving:

• Calories: 365

• Fats: 13g

• Protein: 30g

• Carbs: 34g

• Fiber: 4g

• Sugar: 20g

12. Lentil Balls with Zesty Rice

lentil balls with zesty rice


Looking for a vegan meal-prep recipe to plan your week ahead? Then these veggie “meatballs” are definitely it!

These lentil and walnut balls are served with lemony rice. Accompanied by fresh veggies such as tomatoes, onions, and lettuce.

They’re very versatile and can be paired with pretty much anything.

Per Serving:

• Calories: 338

• Fats: 20g

• Protein: 9g

• Carbs: 35g

• Fiber: 5g

• Sugar: 5g

13. Thai Chicken Meal Prep

Thai chicken meal prep


Thai chicken in peanut butter sauce is served over fluffy rice. And paired with crunchy cabbage and carrots on the side.

The recipe uses skinless breasts. But you can swap this with thighs if you want it to be fattier.

The meat is also topped with chopped peanuts. Which gives it a nice crunch you’ll love.

Per Serving:

• Calories: 423

• Fats: 8g

• Protein: 32g

• Carbs: 54g

• Fiber: 4g

• Sugar: 10g

14. Chicken and Rice Meal Prep with Broccoli

chicken and rice meal prep with broccoli


Four meal-prep containers in just 25 minutes? That are nutritious, filling, and delicious? Yes, please!

The chicken is coated with yogurt and Creole seasoning. And it is so flavorful that everyone will be asking for the recipe.

It is best to bake the chicken for this recipe. But pan-frying will also work.

Per Serving:

• Calories: 361

• Fats: 10.5g

• Protein: 25.4g

• Carbs: 41.5g

• Fiber: 2.9g

15. East Asian Tofu ‘Beef’ Bowls

east Asian tofu bowls


Meatless “beef” bowls with tofu and all of your favorite Asian ingredients!

The recipe uses soy sauce, mushroom sauce, and hoisin sauce. And it is also rich in garlicky flavors.

Of course, this goes best with white rice. But you can use other noodles or veggies as a side dish, too.

Per Serving:

• Calories: 218

• Fats: 10.8g

• Protein: 17.38

• Carbs: 13.7g

• Fiber: 1.08g

• Sugar: 5.8g

16. Creamy Chicken Marsala Meal Prep

creamy chicken marsala meal prep


Creamy chicken in a marsala and mushroom sauce! This recipe is rich in flavor. And goes with pretty much anything.

It’s best with rice and greens on the side. But pasta or mashed potatoes will work, too.

The best thing is that it has only 420 calories. And it is ready in half an hour.

Per Serving:

• Calories: 420

• Fats: 24.9g

• Protein: 35.6g

• Carbs: 9.7g

• Fiber: 1.5g

• Sugar: 1.4g

17. Chicken and Hummus Meal Prep

chicken and hummus meal prep


This recipe is so simple. And yet, it makes one well-organized and filling lunch.

It uses cooked and sliced chicken, hummus, and mini naans or pita bread.

If you don’t have pita bread, you can use crackers or torn tortillas, too.

The meat of choice here is skinless and boneless chicken breast.

Per Serving:

• Calories: 491

• Fats: 17g

• Protein: 43g

• Carbs: 43g

• Fiber: 7g

• Sugar: 4g

18. Sheet Pan Chicken Fajita Meal Prep

sheet pan chicken fajita meal prep


Another fajita meal prep idea that you’ll definitely love!

The recipe uses peppers and yummy spices. And the chicken of choice is boneless and skinless thighs cut into strips. Of course, you can also use breasts.

The dish is ready in 35 minutes. And it leaves only one pan for cleaning after cooking.

Check out these other tasty meals under 500 calories!

Per Serving:

• Calories: 382

• Fats: 24g

• Protein: 30g

• Carbs: 16g

• Fiber: 5g

• Sugar: 5g

19. Meal Prep Chicken and Vegetables

meal prep chicken and vegetables


Meal-prep bowls filled with chicken, sweet potatoes, carrots, broccoli, and zucchini. Plus, flavorful spices for an amazing taste.

Everything’s chopped into bite-sized pieces and incorporated well. So, this is a very packable dish.

It is rich in protein and has just under 500 calories.

Per Serving:

• Calories: 497

• Fats: 14g

• Protein: 53g

• Carbs: 39g

• Fiber: 9g

• Sugar:

20. Vegetable Shrimp Stir Fry Meal Prep

vegetable shrimp stir fry


Shrimp and veggies in a sticky and finger-licking sauce. Just the thing you need to put on top of noodles or fluffy rice.

The recipe uses snap peas and peppers.

The sauce is a mixture of soy sauce, oyster sauce, rice wine vinegar, and a touch of chili.

Per Serving:

• Calories: 457

• Fats: 8g

• Protein: 33g

• Carbs: 58g

• Fiber: 2g

• Sugar: 8g

21. Meal Prep Wasabi Glazed Salmon Power Salad

meal prep wasabi glazed salmon power salad


A salmon salad with eggs, napa cabbage, edamame, radishes, carrots, and scallion. Plus, wasabi and shiitake bacon.

It has quite a bit of ingredients, but it is so simple to make. Just perfect for meal-prepping!

The salad is rich in different nutrients and textures. And it bursting with flavor that you’ll absolutely love!

Per Serving:

• Calories: 379

• Fats: 21.3g

• Protein: 26.2g

• Carbs: 17g

• Fiber: 6.5g