When it comes to meal prepping, we all know that the key is to make it easy and stress-free. Who has the time or energy to slave over a hot stove when we’ve got a million other things to do? That’s where low-calorie meal preps come in!
These recipes are designed with busy people in mind. They’re quick and easy to make, but they don’t skimp on flavor or nutrition. Plus, they are all low in calories, so you can feel good about what you’re eating without having to worry about packing the pounds.
So whether you’re looking for a healthy breakfast option, a satisfying lunch, or a light but filling dinner, we’ve got you covered. Here are 21 Low-Calorie Meal Prep ideas you should try!
Korean Pineapple Beef Lettuce Wraps
If you are a big fan of Korean BBQ and sweet, spicy and savory flavors, then this recipe is just right for you. The Korean Pineapple Beef Lettuce Wraps are crunchy from the lettuce and so succulent because of the beef and pineapple.
And the best part is that you can have this bundle of beefy Korean goodness in less than 20 minutes, and each serving is no more than 200 calories.
Greek Couscous Salad
Salad cannot be healthy if you are not using the right ingredients. The misconception of all salads being healthy may have destroyed the essence of deliciously filling salad under low calories.
Therefore, we are here with the delicious Greek Couscous salad. This salad is fresh, tangy, and so fresh. The fluffy couscous and chicken peas, crunchy vegetables and tangy dressing make it perfect for a sunny day and very healthy, too, if you are chasing to get to your ideal weight back.
Spicy Chicken Meal With Rice And Beans
Spicy Chicken Meal with rice and beans is perfect meal prep for busy weekdays. It is healthy, low in calories and very easy to make.
We love the spicy chicken cooked in an instant pot; it is super quick. Then all you need is to cook the rice and prepare the beans. Each serving hardly has 400 calories, and they are super filling too.
Low-Calorie Pasta Salad
This low-calorie pasta salad is so colorful and loaded with vegetables and fresh dressing that will make you salivate. The main inspiration for the salad is the Mediterranean.
So you will be seeing olives, chickpeas, red onion, cherry tomatoes and herbs like thyme and oregano. We love the combination of al dente pasta with crunchy and soft vegetables and tangy homemade dressing over it.
Moreover, it is a perfect salad for lunches, especially by the poolside on a sunny day or for a BBQ.
Double Chocolate Zucchini Cake Donuts
Dessert is mostly a big no in a low-calorie diet because of all the sugar. But this donut recipe is clever and uses vegetables like zucchini in our flavor to make perfect chocolate donuts.
These donuts are super chocolatey, soft, indulgent, and completely guilt-free. The main ingredients are wheat flour, apple sauce, zucchini, Greek yogurt, and coconut sugar. The recipe is very straightforward in general.
The Best part is that each donut is under 100 calories, so you can have a margin of eating two in a day.
High-Volume Taco Meal Prep Bowls
This taco bowl will fulfill your craving for the taco Tuesday while on a low-calorie diet. The high volume here represents how the bowl is so filling and has no more than 300 calories.
Spoiler alert, you might not be able to finish the entire bowl, thus high volume. Now let us talk about the ingredients. It has cauliflower rice, beans, corn, jalapenos, and ground beef seasoned with taco seasonings.
You can also use this recipe to build your bowl party by adding a bunch of fresh salsa bowls.
If you are a big pancake fan, then this low-calorie pancake recipe is perfect for you. It is a little fluffy, a little dense and has the perfect among of sweetening for the best morning breakfast.
The secret of making these pancakes low in calories is the whole wheat whole and the mashed bananas. Bananas not just give the pancake a buttery texture but also some sweetness too.
Moreover, each pancake is around 150 Calories, and you can always top them with your favorite fresh fruits.
Buffalo Chicken Rice Bowls
Buffalo Chicken rice bowls are put to gather as a perfect weekend meal. The bowl is highly palatable and low in calories.
Each serving has almost 400 calories, and it is surprisingly very satisfying and filling. All you need is chicken thighs, brown rice or cauliflower rice, mushroom, zucchini, and onion cooked and tossed with buffalo sauce.
It is a quick recipe and hardly takes 30 minutes in the kitchen. Indeed, a flavorsome dish for everyone without lots of calories.
This 400-calorie pizza is ideal for pizza lovers. It is loaded with cheese and basil and has a bready crust that you like.
You may have seen recipes for cauliflower-crusted pizza for a low-calorie diet, but this recipe has a bread-like crust option that can be made into a thick or thin crust to your liking. The recipe calls you high protein toppings like sausages, mushrooms, and vegetables.
We are also using two types of low-fat cheese, feta and cheddar, for an extra easy kick and savoriness.
One Pan Fajita Salmon Meal Prep
On-pan meal prep is super convenient. All you have to do is add your protein, vegetables and seasonings over a sheet pan and bake it away.
The same goes with this recipe, the Fajita Salmon Meal Prep. The salmon is full of flavors from the seasonings and super flaky. We love the combination of flaky fish with the little soft to crunchy vegetables. It is best when served with cauliflower rice for extra oomph.
Healthy Beef And Broccoli Stir Fry
The Asian takeout-inspired beef and broccoli stir fry will spice up your weekends and dates. This low-calorie diet has it all, the taste and the texture and is completely guilt-free.
All you need is beef, Broccoli, onion, garlic, ginger, and a handful of seasonings. It is hearty and creamy because of arrowroot starch, which is gluten-free with minimum calories as compared to corn starch. We love to eat it with cauliflower rice; indeed a must-try recipe.
Quinoa Chickpea Salad With Roasted Red Pepper Hummus Dressing
Chickpeas, quinoa and hummus, are one of the best combinations in a salad. This salad has a crunchy texture from the sunflower seeds, the fluffiness of the quinoa, and the tangy freshness from the unique roasted red pepper hummus is to die for.
We found the unique smokiness from the hummus very pleasing in the salad. Of course, this recipe is a winner because of its deliciousness under a low-calorie count.
Healthy Beef Stroganoff
A traditional Beef Stroganoff is loaded with cream and butter, but this clever recipe has given the best alternative for a low-calorie diet. Without compromising on the deep beefy creamy flavor, the recipe calls for non-fat Greek yogurt and sour cream.
You will find the same texture of the beef, mushroom, and sauce with the same mouth-watering flavor.
These low-calorie chicken burritos are a gamer changer for any breakfast, lunch and even for a quick dinner. It has pan-seared vegetables and chicken strips accompanied by chili beans and fresh coriander.
No doubt, when it is wrapped in a brown tortilla, it is of the quickest and most delicious diet recipes you will often make, even when you are not on a diet.
Healthy Crockpot Pulled Pork
Pulled pork is one of the best things the cooking god blessed us with. Seriously it can be eaten in sliders, casseroles and even alone with vegetables too.
This recipe for healthy Crockpot Pulled Pork is easy and ideal for busy people. Just put the pork tenderloin with olive oil, seasoning and BBQ sauce of choice and cook it away on slow heat. It is a low-calorie dish with around 350 calories per serving and maximum deliciousness.
Shrimp And Vegetables Stir Fry
If you are looking for a low-calorie recipe that takes less than 15 minutes in the kitchen, try this story fry. It is crunchy because of vegetables, and garlicky and succulent shrimp with an extra kick of spice.
This Asian-inspired stir fry just needs soy sauce, ginger, garlic, and red pepper flakes for seasoning. Minimal prep but bold and healthy flavors.
Baked Stuffed Peppers
Pepper stuffed with eggs, cheese and bacon is so delicious and satisfying. It is one of the perfect recipes because it needs minimal prep, bake the peppers in the oven, and you are good to go.
The best part is it is packed with loads of flavor with less than 200 calories. Moreover, you can easily make it for the crowd without hard times in the kitchen.
Savory Artichoke Feta Quiche
We think quiche is the last thing you want to eat if you are on a low-calorie diet since it has heavy cream and cheese but not anymore. This artichoke feta quiche is hearty, warm, creamy, and super satisfying with the buttery pastry on the bottom.
The main ingredients for the filling are lean sausage, eggs, milk, Artichoke and, of course, feta. No doubt you will be coming back for more without any guilt since each serving is about 200 calories.
Chickpea Alfredo With Spring Veggies
Chickpea Alfredo with Spring Veggies Is a clever spin on Alfredo lovers. It is creamy, packed with the goodness of veggies and super delicious.
We love this recipe because it helps make the vegetables extra delicious, and the secret of the sauce is the cashews. It is perfect for summer lunches and brunches, especially with the BBQ.
Loaded Breakfast Casserole
If you are a big fan of savory make-ahead breakfast casserole, then this recipe is perfect for you. It is loaded with eggs, roasted sweet potato, bacon, breakfast sausage, onion, bell pepper, garlic, and a handful of seasonings.
This casserole is indeed a crowd-pleaser and perfect for brunch. Moreover, it is low-caloric and freezer friendly as well. Want to know more about it?
Cold Peanut Noodle Salad
This noodle salad has a delicious satay-styled sauce making it extra special. And it’s all homemade. Just grab a handful of ingredients like soy sauce, peanut butter powder, garlic, ginger and maple for the sauce and noodles and vegetables for tossing.
We love the recipe because you can make it ahead for 3 to 4 days. Moreover, each bowl is just around 200 calories.
100 Calorie Chocolate Cake
Let us finish the list with everyone’s favorite dessert, the chocolate cake. This low-calorie chocolate cake has 100 calories per serving, you might not believe it, but the taste is so divine without compromising on the diet.
All you need is spelled or gluten-free flour, cocoa powder, salt, baking soda, sweetener, yogurt, nut butter and vanilla. Mix them all up, bake and enjoy the chocolate cakey goodness without feeling too guilty about it.
In conclusion, low-calorie meal preps are a great way to stay on track with your diet and enjoy tasty food. They can be easily made ahead of time and stored in the fridge or freezer for later. With a little planning and some creativity, you can make low-calorie meal preps and stay on track!