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27 Low-Calorie Meal Prep Ideas Under 400 Calories

Meal-prepping for weight loss? I’ve got you covered with these low-calorie meal prep ideas under 400 calories!

With these delicious and slimming packable dishes, you will always have a well-planned meal on hand.

And they all taste great! Don’t believe me? How about trying them out and being the judge yourself? A fit figure and full tummy go hand in hand with these delights!

1. Low Carb Mexican Meal Prep

Source: allnutritious.com

Tons of spices are used to make the cauliflower rice here. Plus, canned tomatoes and peppers. Trust me, it is bursting with flavor.

It also has shredded chicken, spinach, and healthy fats from sliced avocados. And you only need 20 minutes to whip up this goodness!

Per Serving:

• Calories: 406

• Fats: 17g

• Protein: 48g

• Carbs: 17g

• Fiber: 8g

• Sugar: 6.2g

2. Greek Sheet Pan Chicken Dinner

Source: allnutritious.com

One pan is all you need for this recipe. It is convenient and hassle-free, and anyone can make it.

It combines diced chicken, peppers, zucchini, garlic, and onions. But that’s not all! This dish also features tons of spices and herbs for flavor. And crumbled feta for creaminess to your bites.

Per Serving:

• Calories: 284

• Fats: 12g

• Protein: 29g

• Carbs: 15g

• Fiber: 3.4g

• Sugar: 5.3g

3. Bacon Egg Cups

Source: allnutritious.com

Eggs and bacon, but in cups. How convenient does that sound?

They’re not only the perfect grab-and-go breakfast and snack, but they’re really low in carbs, too. In fact, each cup contains only 1 gram of net carbs.

The recipe also features shredded cheddar, but you can use other types of cheeses.

Per Serving:

• Calories: 209

• Fats: 17g

• Protein: 11g

• Carbs: 1.2g

• Fiber: 0.2g

• Sugar: 0.5g

4. Strawberry Protein Overnight Oats

Source: allnutritious.com

A fruity and fiber-loaded make-in-advance breakfast that is filling but low in calories.

It uses a combination of yogurt and almond milk, and it has a silky texture.

Of course, if you don’t like (or have!) strawberries, you can use other berries instead.

The recipe uses vanilla whey powder, which makes this dish super energizing, too.

Per Serving:

• Calories: 378

• Fats: 8.6g

• Protein: 33g

• Carbs: 45g

• Fiber: 11g

• Sugar: 8.4g

5. Chocolate Protein Overnight Oats

Source: allnutritious.com

If you’re more of a chocolate type of oatmeal eater, here’s a recipe to satisfy your palate. Make-ahead chocolate oatmeal that you can prep the night before and enjoy in the morning.

The recipe uses cocoa powder and vanilla protein powder. And it is topped with sliced banana for a fruity and more filling touch.

Per Serving:

• Calories: 389

• Fats: 5.6g

• Protein: 33g

• Carbs: 54g

• Fiber: 8.1g

• Sugar: 14g

6. Apple Cinnamon Overnight Oats

Source: allnutritious.com

Another overnight oatmeal recipe, but with apples and cinnamon.

You make it in 12 minutes the night before and enjoy it in the morning. Or take the jar with you on the go.

The main ingredients are oats, apples, and cinnamon. But this recipe also combines chia seeds, almond milk, and apple pie spice to round everything beautifully.

Per Serving:

• Calories: 330

• Fats: 6.8g

• Protein: 14g

• Carbs: 57g

• Fiber: 8.9g

• Sugar: 21g

7. Mexican Meal Prep Bowls With Cauliflower Rice (400 kcal)

Mexican Meal Prep Bowls With Cauliflower Rice

Credit: allnutritious.com

Do you love Mexican food but want to ditch the carbs? Try these Mexican Meal Prep Bowls.

You’ll need measuring spoons for the spices. I like these ones here because they’re rust-resistant.

You can use prepackaged cauliflower rice like this. Or make it yourself using a food processor. This food processor is not only powerful but budget-friendly too.

Per Serving:

  • Calories: 400
  • Fats: 17g
  • Protein: 48g
  • Carbs: 17g
  • Fiber: 8g
  • Sugar: 6.2g

8. Meal Prep Turkey Taco Bowls (143 kcal)

Turkey Taco Bowls

Credit: skinnyfitalicious.com

On the menu is taco-seasoned ground turkey loaded with veggies like tomatoes, bell peppers, and onions and nestled beside a bed of crispy lettuce.

Besides being low in calories, ground turkey is good for you too. It contains B vitamins, which boost your mood.

Per Serving:

  • Calories: 143
  • Fats: 1.6g
  • Protein: 27g
  • Carbs: 4.8g
  • Fiber: 1.1g
  • Sugar: 1.7g

9. Mediterranean Style Meal Prep Bowls (374 kcal)

Mediterranean Style Meal Prep Bowls

Credit: mealpreponfleek.com

Craving Mediterranean flavor? Try these Meal Prep Bowls. Juicy, tender strip steak, fluffy quinoa, feta cheese, olives, zucchini, and peppers.

Now, you’ll need a grill to make these. However, you can simply use a grill pan like this. These meal prep bowls take only 25 minutes to make.

Per Serving:

  • Calories: 374
  • Fats: 12g
  • Protein: 37g
  • Carbs: 30g
  • Fiber: 5.1g
  • Sugar: 0g

10. Fresh Grilled Shrimp Meal Prep Bowls (362 kcal)

Grilled Shrimp Meal Prep Bowls

Credit: fitfoodiefinds.com

These grilled shrimp meal prep bowls are as good as it gets. The shrimp is marinated to perfection before being grilled.

So, they’re juicy and extra flavorful. And the shrimp is accompanied by a yummy black bean corn salad and some rice.

Per Serving:

  • Calories: 362
  • Fats: 10g
  • Protein: 22g
  • Carbs: 54g
  • Fiber: 6g
  • Sugar: 5g

11. Spicy Chickpea Quinoa Bowls (343 kcal)

Spicy Chickpea Quinoa Bowls

Credit: eatyourselfskinny.com

A lot of us are adding more plant-based meals to our lives. Eating plant-based can improve your health. It can also help you lose weight too.

These chickpea bowls are spicy, warm, and filling. You definitely won’t miss the meat. Besides being low in calories, these bowls are packed with fiber.

Per Serving:

  • Calories: 343
  • Fats: 5.9g
  • Protein: 12.4g
  • Carbs: 62.1g
  • Fiber: 10.2g
  • Sugar: 2.2g

12. Sante Fe Low Carb Chicken Meal Prep (303 kcal)

Sante Fe Low Carb Chicken

Credit: sweetpeasandsaffron.com

Want a chicken meal prep that will make your coworkers envious? Try this Santa Fe Low Carb Chicken.

On the menu are taco-seasoned chicken breasts smothered in ooey-gooey cheese and cilantro cauliflower rice that smells and tastes fantastic.

Your coworkers will think you got it from a fancy restaurant.

Per Serving:

  • Calories: 303
  • Fats: 16g
  • Protein: 28g
  • Carbs: 11g
  • Fiber: 3g
  • Sugar: 5g

13. Honey Sriracha Glazed Meatballs (296 kcal)

Honey Sriracha Glazed Meatballs

Credit: eatyourselfskinny.com

When you’ve had a stressful day, all you want is comfort food. It’s for days like that you want these meatballs on hand.

They’re sweet, savory, and super spicy. That’s because these meatballs are made of turkey. To make it a meal, serve these meatballs with some brown rice or cauliflower mash. Yum!

Per Serving:

  • Calories: 296
  • Fats: 10.8g
  • Protein: 26.9g
  • Carbs: 18.7g
  • Fiber: 1.4g
  • Sugar: 9g

14. Easy Vegan Red Lentil Dal (358 kcal)

Vegan Red Lentil Dal

Credit: simplyquinoa.com

Craving Indian takeout? Have some of this dal instead. It’s creamy and super flavorful. And you can make it faster than takeout.

In fact, it takes only 15 minutes to make from scratch. Boil some water and add your lentils and coconut milk. Simmer for 10 minutes, then add your spices, and cook for 5 more minutes.

Per Serving:

  • Calories: 358
  • Fats: 16g
  • Protein: 17g
  • Carbs: 39g
  • Fiber: 18g
  • Sugar: 1g

15. Stir-Fried Pork Meal Prep With Ginger & Soy (409 kcal)

Stir-Fried Pork Meal Prep

Credit: allnutritious.com

This stir-fry is saucy and delicious. The pork is crispy on the outside and tender on the inside.

And it is packed with veggies. There are red, yellow, and green bell peppers, snow peas, and green beans. So, there’s a lot of Asian influences.

Per Serving:

  • Calories: 409
  • Fats: 19g
  • Protein: 32g
  • Carbs: 29g
  • Fiber: 6.8g
  • Sugar: 8g

16. Easy Cobb Salad Meal Prep (394 kcal)

Cobb Salad

Credit: allthehealthythings.com

Now time for some Cobb Salad. After all, who doesn’t love Cobb Salad?

This Cobb Salad is so addictive. That’s because it combines yummy foods like crispy bacon, hard-boiled eggs, creamy avocado, crisp lettuce, juicy tomatoes, and refreshing avocado.

Besides being rich in protein, this meal prep salad also contains heart-healthy fats.

Per Serving:

  • Calories: 394
  • Fats: 27.1g
  • Protein: 29.6g
  • Carbs: 8.3g
  • Fiber: 4.6g
  • Sugar: 2.2g

17. Buffalo Chicken Ranch Whole30 Meal Prep (287 kcal)

Buffalo Chicken Ranch

Credit: 40aprons.com

Do you love your chicken spicy? Then you’ll enjoy this Buffalo Chicken Ranch Meal Prep.

It’s spicy, creamy, and the Instant Pot chicken is so tender.

That’s because Instant Pots are perfect for cooking meat. If you’re looking for an Instant Pot, you can get a good one at a great price here.

Check out more instant pot meal prep ideas here.

Per Serving:

  • Calories: 287
  • Fats: 21g
  • Protein: 13g
  • Carbs: 13g
  • Fiber: 8g
  • Sugar: 3g

18. Chickpea Salad (228 kcal)

Chickpea Salad

Credit: chelseasmessyapron.com

This chickpea salad is a rainbow of color and Mediterranean flavors. The cherry tomatoes and roasted red bell peppers’ sweetness is balanced by the kalamata olives’ saltiness.

And the fluffiness of the couscous is balanced by the crispiness of the roasted chickpeas. Who thought canned chickpeas could taste so good?

Per Serving:

  • Calories: 228
  • Fats: 13.5g
  • Protein: 4.2g
  • Carbs: 26.1g
  • Fiber: 4g
  • Sugar: 13g

19. Spicy Pineapple Chicken Meal Prep (324 kcal)

Spicy Pineapple Chicken

Credit: allnutritious.com

Change things up with this Spicy Pineapple Chicken Meal Prep! This chicken is juicy and full of flavor. The pineapple adds a pleasant sweetness.

This is balanced by the heat from the chili sauce and jalapeno peppers. Meanwhile, the soy sauce adds a nice umami flavor.

Per Serving:

  • Calories: 324
  • Fats: 10g
  • Protein: 31g
  • Carbs: 29g
  • Fiber: 1.8g
  • Sugar: 23g

20. Pineapple BBQ Tofu Bowls (301 kcal)

Pineapple BBQ Tofu Bowls

Credit: sweetpeasandsaffron.com

Tofu is slathered in barbecue sauce and grilled to perfection. This is accompanied by grilled pineapple, zucchini, red onions, bell peppers, and quinoa.

You’ll want to press your tofu first. You can simplify things by using a tofu press. This tofu press is BPA-free, so you can use it care-free.

Per Serving:

  • Calories: 301
  • Fats: 7g
  • Protein: 12g
  • Carbs: 47g
  • Fiber: 6g
  • Sugar: 21g

21. Spiralized Pad Thai Chicken Meal Prep Bowls (382 kcal)

Pad Thai Chicken

Credit: thegirlonbloor.com

These Pad Thai chicken bowls taste just like Thai takeout but are healthier for you. That’s because they have way more veggies: veggies like zucchini, carrots, and red cabbage.

You’ll need a spiralizer to make the zucchini noodles. I recommend this one here because it’s quite strong; it can even spiralize sweet potatoes and beets!

This is a great high protein lunch idea!

Per Serving:

  • Calories: 382
  • Fats: 19g
  • Protein: 30g
  • Carbs: 26g
  • Fiber: 6g
  • Sugar: 14g

22. Crispy Sesame Tofu With Zucchini Noodles (397 kcal)

Sesame Tofu With Zucchini Noodles

Credit: myfoodstory.com

Looking for some vegan eats? Give this Crispy Sesame Tofu a try.

The tofu is really crispy-perfect for popping in your mouth, and the zucchini noodles keep the dish nice and light.

Besides being yummy, this dish is quite filling. That’s because the tofu provides plenty of plant-based protein.

Per Serving:

  • Calories: 397
  • Fats: 31g
  • Protein: 18g
  • Carbs: 16g
  • Fiber: 3g
  • Sugar: 10g

23. Fajita Bowls With Cauliflower Rice Meal Prep (288 kcal)

Fajita Bowls With Cauliflower Rice

Credit: kirbiecravings.com

These Fajita Bowls are packed with flavor. The beef is perfectly seasoned with a homemade fajita seasoning.

And the red, yellow, green, and orange bell peppers add natural sweetness and pops of color. The cauliflower rice keeps it light and fresh.

And this dish is pretty nutritious. Besides being low calorie, it’s also low carb.

Per Serving:

  • Calories: 288
  • Fats: 11.1g
  • Protein: 28g
  • Carbs: 16g
  • Fiber: 6.1g
  • Sugar: 6.6g

24. Peanut Chicken Meal Prep Bowls (386 kcal)

Peanut Chicken Meal Prep Bowls

Credit: thegirlonbloor.com

This Peanut Chicken Meal Prep Bowl has a beautiful array of flavors and textures. The red cabbage, red peppers, carrots, and romaine lettuce add crispness and color.

This is complemented by the tender chicken breasts. And the peanut dressing ties it together beautifully.

And with all those veggies, you can be sure these bowls are pretty nutritious.

Per Serving:

  • Calories: 386
  • Fats: 24g
  • Protein: 30g
  • Carbs: 17g
  • Fiber: 5g
  • Sugar: 8g

25. Honey Garlic Shrimp Meal Prep (345 kcal)

Honey Garlic Shrimp Meal Prep

Credit: asweetpeachef.com

This honey garlic shrimp meal prep is precisely what the personal trainer ordered. It provides a whopping 29 grams of protein.

The honey adds sweetness, while the red pepper flakes provide some heat. Meanwhile, the soy sauce adds a pleasant umami taste.

Besides containing a ton of protein, this dish is rich in iron too. Iron increases your athletic performance.

Per Serving:

  • Calories: 345
  • Fats: 6g
  • Protein: 29g
  • Carbs: 27g
  • Fiber: 4g
  • Sugar: 2g

26. Greek Chicken Salad Bowls Meal Prep (374 kcal)

Greek Chicken Salad Bowls

Credit: primaverakitchen.com

This Greek Chicken Salad Bowl is sure to tantalize your taste buds. Moist chicken breasts are tossed with sweet red bell peppers, red onions, refreshing cucumber, creamy feta cheese, and salty olives.

With a salad bowl like this, you may just forget the cold weather. Opa! This is a macro-friendly meal prep the fam will love.

Per Serving:

  • Calories: 374
  • Fats: 24g
  • Protein: 30g
  • Carbs: 10g
  • Fiber: 2g
  • Sugar: 5g

27. High Protein Spicy Chicken & Chickpeas Recipe (273 kcal)

Spicy Chicken & Chickpeas

Credit: hh-hm.com

This dish takes only 15 minutes to make. But even though it’s simple, it’s pretty delicious. It’s spicy and savory. The addition of lemon juice and fresh herbs brightens up the dish.

And the chicken and chickpeas make it satisfying. This is a one-pan dish. So, you’ll be in and out of the kitchen in no time.

Per Serving:

  • Calories: 273
  • Fats: 8g
  • Protein: 35g
  • Carbs: 14g
  • Fiber: 4g
  • Sugar: 2g
low calorie meal prep recipes

27 Low-Calorie Meal Prep Ideas Under 400 Calories

Stay in a calorie deficit with these Low-Calorie Meal Prep ideas. Easy, full of flavor, nutritious and great for a low calorie diet.
5 from 4 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Meal Prep
Cuisine American
Servings 2 -6

Ingredients
  

  • 1. Mexican Meal Prep Bowls With Cauliflower Rice
  • 2. Meal Prep Turkey Taco Bowls
  • 3. Mediterranean Style Meal Prep Bowls
  • 4. Fresh Grilled Shrimp Meal Prep Bowls
  • 5. Spicy Chickpea Quinoa Bowls
  • 6. Sante Fe Low Carb Chicken Meal Prep
  • 7. Honey Sriracha Glazed Meatballs
  • 8. Easy Vegan Red Lentil Dal
  • 9. Stir-Fried Pork Meal Prep With Ginger & Soy
  • 10. Easy Cobb Salad Meal Prep
  • 11. Buffalo Chicken Ranch Whole30 Meal Prep
  • 12. Chickpea Salad
  • 13. Spicy Pineapple Chicken Meal Prep
  • 14. Pineapple BBQ Tofu Bowls
  • 15. Spiralized Pad Thai Chicken Meal Prep Bowls
  • 16. Crispy Sesame Tofu With Zucchini Noodles
  • 17. Fajita Bowls With Cauliflower Rice Meal Prep
  • 18. Peanut Chicken Meal Prep Bowls
  • 19. Honey Garlic Shrimp Meal Prep
  • 20. Greek Chicken Salad Bowls Meal Prep
  • 21. High Protein Spicy Chicken & Chickpeas Recipe

Instructions
 

  • Scroll up to get a bunch of easy, yummy, and delicious meal preps. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
  • Get your shopping list going and make sure you've got all the ingredients.
  • Get cooking and make your next Low-Calorie Meal Prep!

Notes

Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!
Rate this recipe!Let us know how it was!
Recipe Rating




Chloe

Wednesday 25th of January 2023

Are you able to freeze these meals and reheat them later when needed?

Karo @ AllNutritious

Wednesday 25th of January 2023

Yes, some of them can be frozen :)