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21 Meal Prep Ideas Under 700 Calories

Meal prep is all about enjoying a healthy lunch or dinner without needing to cook a new meal every time. here are plenty of meal prep ideas under 700 calories to prep for the week ahead.

That’s what makes it so great for people who have a certain calorie goal. Luckily, there are plenty of meal prep recipes out there to help keep you on track.

Stay on top of your to-do list and your meal planning effortlessly. Let’s get started!

meal prep under 700 calories

1. Chicken Burrito Bowls

chicken burrito bowls


Forget the takeout! These chicken burrito bowls are a meal prep game-changer.

Packed with savory goodness, they’re a fiesta for your taste buds without tipping the calorie scale. Spice up your lunch routine with this easy and satisfying option.

Per Serving:

• Calories: 520

• Fats: 13g

• Protein: 37g

• Carbs: 64g

• Fiber: 9.5g

• Sugar: 4.2g

2. Salsa Shredded Chicken Meal Prep Bowls

salsa shredded chicken


Shake up your meal prep with this salsa shredded chicken! It’s a flavor explosion in every bite. The zesty salsa gives your chicken a kick, making it a lunchtime fiesta.

Quick, easy, and under 700 calories – what more could you ask for from a high protein meal prep recipe?

Per Serving:

• Calories: 554

• Fats: 16g

• Protein: 62g

• Carbs: 46g

• Fiber: 14g

• Sugar: 21g

3. Teriyaki Chicken Meal Prep

teriyaki chicken meal prep


Sweet, savory, and oh-so-easy! These teriyaki chicken meal prep bowls are the answer to your lunchtime cravings.

With a burst of Asian-inspired flavors and under 700 calories, it’s a delicious way to stay on track. Get ready to savor every bite.

Per Serving:

• Calories: 653

• Fats: 20g

• Protein: 51g

• Carbs: 68g

• Fiber: 2.4g

• Sugar: 23g

4. Mexican Red Bean Quinoa Casserole Meal Prep

Mexican red bean quinoa casserole


Dive into a flavor-packed fiesta with this Mexican quinoa casserole meal prep. It’s a party on your plate without the guilt.

Packed with protein and vibrant veggies, it’s a colorful and satisfying option for those looking to keep it under 700 calories.

Per Serving:

• Calories: 560

• Fats: 18g

• Protein: 27g

• Carbs: 77g

• Fiber: 14g

• Sugar: 15g

5. Honey Garlic Shrimp Meal Prep

honey garlic shrimp meal prep


Sweet meets savory in this honey garlic shrimp meal prep. With succulent shrimp glazed in a delightful honey garlic sauce, it’s a taste sensation that won’t break your calorie bank.

I love this recipe because of how easy it is to make, and it keeps super well, thanks to the honey garlic sauce. Make lunch exciting with this easy and flavorful option.

Per Serving:

• Calories: 436

• Fats: 6.2g

• Protein: 26g

• Carbs: 72g

• Fiber: 7.5g

• Sugar: 17g

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

pork with ginger and soy


Stir-fry your way to a tasty and low-calorie lunch with this stir-fried pork meal prep. Tender pork, crisp veggies, and savory sauce – it’s a winning combo.

Keep it delicious, simple, and under 700 calories for a meal that’s both satisfying and stress-free.

Per Serving:

• Calories: 409

• Fats: 19g

• Protein: 32g

• Carbs: 29g

• Fiber: 6.8g

• Sugar: 8g

7. Lemon Chicken with Veggies Meal Prep

lemon chicken with veggies


Brighten up your lunch routine with this lemon chicken veggies meal prep. Bursting with citrusy goodness, it’s a zesty and wholesome choice that won’t weigh you down.

Keep it light, flavorful, and under 700 calories for a meal that’s as delightful as it is nutritious.

Per Serving:

• Calories: 500

• Fats: 23g

• Protein: 40g

• Carbs: 35g

• Fiber: 7.3g

• Sugar: 11g

8. Orange Chicken Meal Prep

orange chicken meal prep


Craving takeout? Try this healthy orange chicken instead! This features a tangy orange glaze and tender chicken.

Just half an hour of your time, so it’s just as quick as eating out (if not quicker).

It’s a guilt-free way to satisfy those Chinese food cravings. Stay on track with your calorie goals while enjoying the deliciousness of homemade orange chicken.

Per Serving:

• Calories: 662

• Fats: 15g

• Protein: 62g

• Carbs: 71g

• Fiber: 6.1g

• Sugar: 21g

9. Chicken Salad Meal Prep

chicken salad meal prep


Elevate your salad game with this chicken salad meal prep. Packed with protein and freshness, it’s a tasty way to keep things light and satisfying.

Forget a life of bland salads. I made sure that this one would be a flavorful journey under 700 calories.

Per Serving:

• Calories: 597

• Fats: 31g

• Protein: 55g

• Carbs: 26g

• Fiber: 5.9g

• Sugar: 17g

10. Red Kidney Bean Burger Bowls

red kidney bean burger bowl


Burger bowls with a twist! These red kidney bean burger bowls are a creative and nutritious meal prep option.

Packed with plant-based protein and bold flavors, they’re a satisfying choice that won’t break the calorie bank. Get ready for a veggie-packed delight!

Per Serving:

• Calories: 646

• Fats: 25g

• Protein: 28g

• Carbs: 86g

• Fiber: 34g

• Sugar: 20g

11. Instant Pot Chicken Burrito Bowls

instant pot chicken burrito bowl


Spice up your meal prep with this easy and healthy chicken recipe. Packed with flavor and customizable toppings, they’re a tasty way to stay under 700 calories.

One of my favorite things about this meal is that it uses an Instant Pot. So, it is so easy to make it’s crazy. Pro tip: Add a dollop of Greek yogurt and your favorite salsa for an extra kick!

Per Serving:

• Calories: 162

• Fats: 2g

• Protein: 21g

• Carbs: 14g

• Fiber: 4g

• Sugar: 3g

12. Pulled Buffalo Chicken and Rice Meal Prep

pulled buffalo chicken and rice


Craving a bit of heat in your meal prep? Try these buffalo chicken bowls—they’re a perfect balance of spicy and savory.

With a side of crunchy veggies and a drizzle of light dressing, you’ll have a satisfying lunch that won’t break the calorie bank.

Per Serving:

• Calories: 411

• Fats: 16g

• Protein: 30g

• Carbs: 39g

• Fiber: 5g

• Sugar: 13g

13. Sweet Potato Black Bean Meal Prep Bowls

sweet potato black bean meal prep bowl


Meet your new favorite meal prep combo—sweet potato and black bean bowls. This is a protein dynamic duo that should never be underestimated.

Packed with nutrients and vibrant flavors, these bowls are a delightful under-700-calorie option. Don’t forget to sprinkle some cilantro on top for that extra burst of freshness!

You’ll also want to know these easy sheet pan meal prep recipes!

Per Serving:

• Calories: 490

• Fats: 20g

• Protein: 13g

• Carbs: 68g

• Fiber: 14g

• Sugar: 2g

14. Vegan Meal Prep Bowls

vegan meal prep


Going vegan for meal prep? These quinoa bowls with broccoli, grapes, pecans, and a touch of quinoa are a delightful choice.

Quick to assemble and bursting with plant-based goodness, they’re a colorful and low-calorie addition to your weekly menu.

You need to try these other tasty vegetarian meal prep recipes as well!

Per Serving:

• Calories: 528

• Fats: 34g

• Protein: 13g

• Carbs: 52g

• Fiber: 13g

• Sugar: 17g

15. Tex-Mex Chicken Meal Prep Bowls

tex mex chicken meal prep bowl


Add a Tex-Mex twist to your meal prep routine with these chicken bowls.

Packed with flavor from seasoned chicken, black beans, and corn, these bowls are a tasty way to keep your calories in check. Don’t forget the guacamole—it’s the perfect finishing touch!

Per Serving:

• Calories: 566

• Fats: 16g

• Protein: 37g

• Carbs: 70g

• Fiber: 12g

• Sugar: 4g

16. Ground Turkey Meal Prep Bowls

ground turkey meal prep bowl


Need a protein-packed kick? These spicy turkey meal prep bowls are here to deliver.

With a perfect blend of lean turkey, veggies, and a hint of spice, they’re a satisfying option to keep your meals exciting while staying under 700 calories.

Per Serving:

• Calories: 474

• Fats: 15g

• Protein: 31g

• Carbs: 53g

• Fiber: 7g

• Sugar: 9g

17. Thai Peanut Chicken Meal Prep Bowls

Thai peanut chicken meal prep bowl


Take your taste buds on a trip with these Thai peanut chicken meal prep bowls. With a delicious balance of savory and sweet, these bowls are a flavorful choice that won’t tip the calorie scale.

The texture is everything when it comes to these meal prep bowls. So, make sure to add a sprinkle of chopped peanuts for an extra crunch!

Per Serving:

• Calories: 619

• Fats: 30g

• Protein: 32g

• Carbs: 64g

• Fiber: 3g

• Sugar: 13g

18. Greek Chicken Meal Prep

Greek chicken meal prep bowl


Keep it classic with these chicken meal prep bowls. Simple, tasty, and under 700 calories, they’re a reliable choice for a satisfying lunch or dinner.

Feel free to mix it up with your favorite veggies and a drizzle of your go-to dressing.

Per Serving:

• Calories: 309

• Fats: 16.9g

• Protein: 26g

• Carbs: 12.4g

• Fiber: 2.1g

• Sugar: 8.5g

19. Pork Green Chili Verde Meal Prep Bowls

pork green chili meal prep bowl


Get a taste of the southwest with these pork green chili verde meal prep bowls.

Packed with flavor and a touch of heat, they’re a delightful under-700-calorie option for those who love a bit of spice in their meals.

Per Serving:

• Calories: 676

• Fats: 28g

• Protein: 42g

• Carbs: 79g

• Fiber: 15g

• Sugar: 12g

20. Turkey Taco Meal Prep Bowl

turkey taco meal prep bowl


Craving tacos without the extra calories? Try these healthy turkey taco meal prep bowls.

Packed with lean protein and colorful veggies, they’re a tasty and satisfying option for a flavorful meal that won’t weigh you down.

This is a great option for a high protein dinner on the go!

Per Serving:

• Calories: 468

• Fats: 7g

• Protein: 61g

• Carbs: 41g

• Fiber: 5g

• Sugar: 3g

21. Curried Chicken Salad Meal Prep

curried chicken meal prep


Who knew that making curried chicken could be this easy? This is a wonderful meal prep that will hold up for a few days in the fridge.

Bursting with exotic flavors and a touch of sweetness, they’re a delicious under-700-calorie choice. Scoop it onto a bed of greens for a refreshing twist!

Per Serving:

• Calories: 595

• Fats: 32g

• Protein: 53g

• Carbs: 22g

• Fiber: 1g

• Sugar: 17g

As we come to the end of this list, remember that the best meal is one that makes you feel full, satisfied, and nourished.

While calories are helpful to look at if you’re on a weight loss journey, the most important thing is to always listen to your body.

Feel free to tweak or adjust the meals according to what you need on a given day. It’s why I enjoy meal prepping so much. It gives you plenty of chances to play around!

Let me know which of these meals was your favorite or if you have a go-to meal prep recipe!