My goals this new year are to stay a little bit more fit and get back to calorie counting. So, I’m writing this post as much for myself as for you.

I’ve arranged a list of some of my favorite macro-friendly meal prep recipes that are all under 500 kcal.

They are packed with flavors and pretty easy to make. Enjoy!

1. Garlic Butter Chicken Meatballs

These garlic butter chicken meatballs are juicy, cheesy, and packed with flavor. The lightness of the cauliflower rice balances the heaviness of the meatballs.

You can just use prepackaged cauliflower rice like this. Or you can make your own. This food processor here should do the trick.

Check out more chicken meal prep ideas here.

Per Serving:

• Calories: 400
• Fats: 24g
• Protein: 30g
• Carbs: 21g
• Fiber: 7g
• Sugar: 7.3g

2. Baked Shrimp and Broccoli Foil Packs

These foil packets deliver juicy shrimp, crispy-tender broccoli, and zesty seasonings, all cooked together in a simple mess-free package. And, the best thing is that this recipe is high protein, Paleo, gluten-free, and dairy-free.

When I don’t have a lot of time to cook and need a quick meal to meal prep, this is it!

Per Serving:

• Calories: 385
• Fats: 15g
• Protein: 40g
• Carbs: 27g
• Fiber: 8.9g
• Sugar: 5.8g

3. Spicy Pineapple Chicken

This chicken dish is loaded with umami flavors, but it also has an exotic touch that will surprise everyone.

The meat here is not only marinated in pineapple juice, but the dish also features pineapple chunks. So it is sweet, fruity, and with a touch of heat.

This protein-loaded meal will please you however and whenever you eat it.

Per Serving:

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

4. Hawaiian Pizza Chicken Meal Prep

Reward yourself after your workout with a pizza!

The secret to making the pizza low-calorie is that we don’t use any crust, just the toppings. But the toppings are so delicious that you won’t miss the crust.

To make the meal complete, serve with some steamed broccoli.

Per Serving:

• Calories: 446
• Fats: 14g
• Protein: 57g
• Carbs: 22g
• Fiber: 5.6
• Sugar: 9g

5. Chicken Meatballs Meal Prep

What I love about this recipe is that it’s flavorful, zesty, high in protein, and low in carbohydrates. One container is only worth 400 kcal, which makes it perfect for filling but low-calorie meal prep.

Let’s say, you want to get more carbs into your system, just switch from cauliflower rice to regular rice, and you’re good.

So flavorful, yummy, and zesty. Enjoy!

Per Serving:

• Calories: 400
• Fats: 24g
• Protein: 30g
• Carbs: 21g
• Fiber: 7g

6. Lemon Chicken With Veggies Meal Prep

These chicken breasts are juicy, tangy, and savory. And we can’t forget the veggies. You have nicely caramelized roasted sweet potatoes and broccoli.

And you have cherry tomatoes topped with dill. Besides being yummy, this dish is pretty nutritious. It has 40 grams of protein.

Per Serving:

• Calories: 500
• Fats: 23g
• Protein: 40g
• Carbs: 35g
• Fiber: 7.3g
• Sugar: 11g

7. Mexican Meal Prep Bowls With Cauliflower Rice

They’re sweet, savory, and spicy-but not too spicy. And the avocado balances out the heat nicely.

Meanwhile, the wild rocket salad adds nutrition and freshness.

Making these meal prep bowls takes only 20 minutes. So, you can spend less time in the kitchen and more time relaxing.

Per Serving:

• Calories: 406
• Fats: 17g
• Protein: 48g
• Carbs: 17g
• Fiber: 8g
• Sugar: 6.2g

8. Chicken Corn Bowls

With just 434 calories per bowl, these chicken corn rice bowls are so easy to make, delicious, and full of nutrition.

The chicken is sweet and juicy, zesty and fluffy rice, which makes it taste like magic.

Per Serving:

• Calories: 434
• Fats: 13g
• Protein: 34g
• Carbs: 48g
• Fiber: 4.1g
• Sugar: 8.1g

9. Honey Garlic Shrimp Meal Prep

A shrimp dish that you can easily make in advance, paired with fluffy rice and stir-fried veggies.

The shrimp is coated with a salty and sweet garlic sauce with honey. It is also spiced up with some chili flakes.

This dish comes together in just over half an hour. And it seriously packs a nutritious and protein punch.

Per Serving:

• Calories: 436
• Fats: 6.2g
• Protein: 26g
• Carbs: 72g
• Fiber: 7.5g
• Sugar: 17g

10. Sweet Potato Black Bean Rice Bowl

This zesty and bright sweet potato black bean bowl is filling and creamy. It’s packed with nutrients, fiber, and plant-based protein. 

It combines roasted sweet potatoes, seasoned black beans, and lime-infused basmati rice with a range of fresh toppings to create the ultimate meal.

Per Serving:

• Calories: 308
• Fats: 5.5g
• Protein: 12g
• Carbs: 55g
• Fiber: 13g
• Sugar: 4.2g

11. Stir-Fried Pork Meal Prep With Ginger & Soy

This meal prep is packed with Asian flavors. From the crispy pieces of pork to the bell peppers, snow peas, and spring onions.

Make sure you also use a large skillet or work. I recommend this wok here because it’s made of granite, a non-toxic material that doesn’t stick.

Per Serving:

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

12. Greek Couscous Salad

Credit: chelseasmessyapron.com

Can’t have enough Greek flavors? This salad is bursting with them! You have Mediterranean veggies like cherry tomatoes, bell peppers, and red onion.

The feta cheese adds creaminess. Meanwhile, the chickpeas and couscous add heartiness.

Besides being tasty, this salad meal prep is pretty nutritious. The olive oil provides tons of heart-healthy monounsaturated fats.

Per Serving:

• Calories: 378
• Fats: 25.9g
• Protein: 9g
• Carbs: 31.2g
• Fiber: 10.3g
• Sugar: 4.9g

13. Meal Prep Chicken Patties

Credit: eatwell101.com

Looking for a drool-worthy lunch idea? These chicken patties are moist on the inside and nicely seared on the outside. And they’re seasoned to perfection.

Besides being yummy, this healthy meal prep is low in calories. In fact, one serving contains only 157 calories.

Check out more high protein meal prep recipes like this here.

Per Serving:

• Calories: 157
• Fats: 6.9g
• Protein: 14.47g
• Carbs: 11.28g
• Fiber: 2.02g
• Sugar: 5.69g

14. Paleo Breakfast Meal Prep Bowls

Credit: paleorunningmomma.com

These meal prep bowls make breakfast time a breeze. They’re really delicious.

You have roasted sweet potatoes, nicely caramelized brussels sprouts, and spicy sausage. All topped with a fried egg. Yum!

And these meal prep bowls are pretty easy to make. Check out more breakfast meal prep ideas here.

Per Serving:

• Calories: 326
• Fats: 21g
• Protein: 17g
• Carbs: 19g
• Fiber: 5g
• Sugar: 4g

15. Buffalo Chicken Ranch Meal Prep

Credit: 40aprons.com

The creamy avocado cools down the tender, spicy chicken. Meanwhile, the fluffy cauliflower rice, celery, cucumber, and sweet tomatoes add freshness and nutrition.

The key to the chicken being so tender is that you’re using an Instant Pot. If you don’t have one, here is a good quality one I use.

Per Serving:

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

16. California Sushi Roll Bowls With Cauliflower Rice

Credit: kirbiecravings.com

These deconstructed California sushi rolls give you all the flavor of sushi…without all the effort.

The shredded nori adds a nice umami flavor. Besides adding flavor, nori is good for you too.

It contains vitamins and minerals such as iodine, iron, and calcium. And it’s a good source of omega-3s. You can get some here.

Per Serving:

• Calories: 312
• Fats: 18.1g
• Protein: 9.9g
• Carbs: 25.3g
• Fiber: 6.5g
• Sugar: 8.4g

17. Lemon Roasted Salmon With Sweet Potatoes & Broccolini

Credit: littlespicejar.com

On the menu is tender, flaky garlic-butter salmon. The roasted cumin-tossed sweet potatoes add earthiness, complementing the salmon nicely.

Besides being tasty, salmon is good for you. It’s a great source of heart-boosting omega-3s.

It’s also rich in brain-boosting B vitamins. And it’s an excellent source of selenium, a powerful antioxidant.

Check out more salmon meal prep ideas right here!

Per Serving:

• Calories: 282
• Fats: 14.7g
• Protein: 20.6g
• Carbs: 17.6g
• Fiber: 2g
• Sugar: 2.9g

18. Crispy Sesame Tofu With Zucchini Noodles

Credit: myfoodstory.com

This crispy sesame tofu is anything but bland. It’s crispy and tasty. The ginger adds heat, while the maple syrup adds sweetness.

Making zucchini noodles is pretty easy. Simply cut off the ends of your zucchini. Then, spiralize your zucchini using a spiralizer like this.

Per Serving:

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

19. Butter Chicken Meal Prep

Credit: cookathomemom.com

The chicken is juicy and packed with flavor from the warm spices and coconut cream. And the sauce is creamy and luscious.

And to mop up all that delicious sauce, you’ll be eating it with cauliflower rice. So, you’re less likely to snooze after your meal.

Per Serving:

• Calories: 405
• Fats: 23g
• Protein: 36g
• Carbs: 13g
• Fiber: 5g
• Sugar: 5g

20. Ground Turkey Stir Fry

Credit: thegirlonbloor.com

This ground turkey stir fry is yummy and pretty easy to make. The homemade stir-fry sauce is delicious too.

The low-sodium soy sauce adds umami, while the honey adds sweetness. Meanwhile, the ginger and sriracha sauce add a nice heat.

Now, for this stir fry, you’ll be using a red pepper, red cabbage, green onions, and carrots.

Per Serving:

• Calories: 237
• Fats: 6g
• Protein: 30g
• Carbs: 18g
• Fiber: 5g
• Sugar: 11g

21. Taco Lettuce Wraps Meal Prep

Credit: kirbiecravings.com

These taco lettuce wraps are packed with flavor. The ground turkey and black beans make them super filling.

The homemade taco seasoning adds lots of Mexican flavor. You’ll need 8 different spices to make it. So, get out those measuring spoons. I like these ones here.

Per Serving:

• Calories: 325
• Fats: 11.6g
• Protein: 26.4g
• Carbs: 33.2g
• Fiber: 9.9g
• Sugar: 6.9g