There is no better time to meal prep than the summer time! These macro-friendly meal prep recipes are all under 500 calories, which means you’ll get all the protein and the fiber and stay under your calorie limit.

Whatever that is!

I especially love Greek chicken at #6. It’s one of the reader’s favorites as well.

1. Chicken Sausage Pasta Meal Prep

I don’t know about you but I sometimes crave pasta. It just hits all of the right spots. However, eating pasta can truly get out of hand.

So, my solution – this high protein meal prep. Packing 31g of protein and veggies for all that delicious fiber.

And of course, some pasta to hit all the right spots and satisfy the inner hunger. I also just love how easy it is to make.

Per Serving:

• Calories: 480
• Fats: 15.6g
• Protein: 31.8g
• Carbs: 52.4g
• Fiber: 12.1g
• Sugar: 8.6g

2. Sweet Potato Taco Bowls

These taco bowls are made out of all the most nutritious ingredients in tacos, so it packs protein and fiber.

And it’s just worth 495 calories. Now that’s the kind of lunch that will actually keep you full for a little bit, so that you’re fueled for workout after work.

Needless to say, your gut will love it too.

Per Serving:

• Calories: 495
• Fats: 18g
• Protein: 34g
• Carbs: 52g
• Fiber: 13g
• Sugar: 9g

3. Sheet Pan Chicken Fajitas

Here I go again with Mexican flavors – you probably know by now how much I LUV this cuisine!

When the fam wants fajitas, this sheet pan recipe is a savior, making meal prep so easy and washing up even easier.

Tender chicken strips are roasted alongside colorful bell peppers and onions, all coated in a warm blend of spices that brings those classic fajita flavors to the table without all the work.

Per Serving:

• Calories: 473
• Fats: 14.0g
• Protein: 44.0g
• Carbs: 44.0g
• Fiber: 7.1g
• Sugar: 4.7g

4. Crockpot Chicken Shawarma Bowl

Everyone loves a shawarma, but it’s not exactly something you throw together on a busy day. This recipe brings all those bold, Middle Eastern-inspired flavors into a high protein, easy, no-fuss bowl.

Tender chicken slow-cooks with garlic, lemon, and warm spices like cumin and paprika, then gets served over rice with fresh toppings and creamy yogurt. And it’s kid-approved!

Per Serving:

• Calories: 485
• Fats: 17.1g
• Protein: 48.9g
• Carbs: 37.2g

5. Shrimp Buddha Bowls

Packed with veggies, protein, and healthy carbs, my Buddha bowl is a great lunch choice for a busy weekday.

Sit down, relax, and enjoy juicy shrimp with roasted sweet potatoes, fresh asparagus, sautéed kale, and fluffy quinoa, drizzled with a simple dressing made with whole-grain mustard, olive oil, apple cider vinegar, and a touch of honey for bright flavor.

It’s also a great option for meal prep, since the bowls store well in the fridge and can be enjoyed hot or cold.

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

6. Greek Sheet Pan Chicken Dinner

Are you a fan of Greek and Mediterranean cuisine? Perfect! That means that you’ll love this chicken sheet pan dish.

Roasted veggies, chicken, and feta cheese. Plus, six garlic cloves and a touch of lemon juice for some zestiness.

Ready in 35 minutes and offering 29 grams of protein. This is a filling dish that’s made for your meal-prep containers.

Per Serving:

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

7. Burger in a Bowl

I really enjoy creating better-for-you takeout meals, and here’s the first one. This recipe delivers all the delicious burger flavors you love, without the bun.

Seasoned ground meat is paired with crisp lettuce, fresh tomatoes, pickles, and a choice of veggies. Think: mushrooms, carrots, corn, artichokes…

Everyone gets their own bowl that they can customize with toppings of their choice.

Per Serving:

• Calories: 360
• Fats: 21.0g
• Protein: 26.0g
• Carbs: 17.0g
• Fiber: 5.5g
• Sugar: 7.7g

8. Sweet Chilli Chicken Sheet Pan

Whether you serve this for dinner or lunch. A chicken sheet pan dish is always a nice addition to the table.

The sheet pan combines chicken, broccoli, peppers, cilantro, lime, and sesame seeds for a more exciting bite.

The sauce is sweet and chili garlic and ginger goodness that will have you licking your fingers, for sure.

Per Serving:

• Calories: 483
• Fats: 15g
• Protein: 65g
• Carbs: 21g
• Fiber: 4.2g
• Sugar: 9.6g

9. Healthy Egg Salad Bowls

With these egg salad bowls, you have the best of both worlds. You have the creaminess of egg salad. With the freshness and nutrition of avocadoes and cherry tomatoes.

You’re also getting a ton of fiber. In fact, one serving provides 40% of your daily fiber needs. So, you feel pretty full after eating them.

Per Serving:

• Calories: 469
• Fats: 31g
• Protein: 27g
• Carbs: 23g
• Fiber: 10g
• Sugar: 9.5g

10. Sheet Pan Chicken with Fruits

Here’s another sheet pan dish for your consideration! Packed with sweet potatoes, apples, and brussels sprouts, this dish is fall on a plate. Rich with earthy notes and so, so tasty.

The best part is that all these ingredients contribute to an anti-inflammatory diet!

Per Serving:

• Calories: 471
• Fats: 16g
• Protein: 48g
• Carbs: 37g
• Fiber: 8.4g
• Sugar: 16g

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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

19. 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

20. 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

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