25 Low Calorie Meal Prep Ideas That’ll Fill You Up!

These 25 healthy low-calorie meal prep ideas are full of delicious, nutritious ingredients guaranteed to fill you up!

If you’re a calorie counter trying to lose weight, you will be enjoying foods that you crave in an easy, fast, cost-effective, and low-calorie way!

I’m sharing with you our top low-calorie meal prep recipes. They’ll not only make your life easier, but they’ll also aid in your weight loss.

So check them out below, add the items to your shopping list, and start cooking!

By the way, if you’re new to meal prepping, have a look at our  Meal Prep 101  first and try these meal prep containers out!

They are the containers I recommend using for meal prep. They’re glass, oven, microwave-safe, and thin, so they don’t take up a ton of room in the fridge!

If you prefer lighter containers, however, these BPA-free plastic containers are an excellent choice.

Low-Calorie Meals for Weight Loss

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1. Sheet Pan Greek Chicken Meal Prep Bowls

Photo Credit: thegirlonbloor.com

First on the list of healthy low-calorie meals! Greek chicken is chicken (usually chicken breasts) marinated in a Mediterranean-inspired sauce consisting of oregano, olive oil, and lemon juice.

For this recipe, I went with a sheet pan dish, so all you have to do is toss everything together on a sheet pan and pop it in the oven.

This is an excellent, nutritious lunch or dinner option that can be prepared ahead of time.

It’s minimal in carbs and has only 309 calories per serving. Simply cook the chicken on a sheet pan at 400°F for 18 to 20 minutes.

Per Serving:

Calories: 309
Fats: 17g
Protein: 30g
Carbs: 9g
Fiber: 2g
Sugar: 3g

Get the recipe: The Girl on Bloor

2. California Sushi Roll Bowls with Cauliflower Rice (low calorie meal prep ideas)

Photo Credit: kirbiecravings.com

Even though California sushi rolls are not genuine Japanese sushi, they are nevertheless quite tasty!

This is a quick and light meal. Because there is no raw fish or rice, it is ideal for meal prep.

Cooked fish is used to make fake crab meat. Sushi rice is typically consumed immediately since it does not store or reheat well, but cauliflower rice tastes just as excellent the next day.

Per Serving:

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

Get the recipe: Kirbie Cravings

3. Meal Prep Chickpeas & Grilled Veggies

Vegan + Gluten-Free + Low Calorie

Photo Credit: skinnyfitalicious.com

What’s not to love about this Meal Prep Chickpeas Grilled Veggies?

Even meat eaters will enjoy quinoa and cumin-roasted chickpeas with grilled vegetables.

This recipe offers a quick, healthy low calorie meals preparation for lunch or dinner that is delicious and full of nutrition!

Per Serving:

Calories: 343
Fats: 11g
Protein: 12g
Carbs: 49g
Fiber: 9g
Sugar: 6g

Get the recipe: Skinny Fitalicious

4. Grilled Buffalo Chicken Lettuce Wraps (low calorie meal prep ideas)

Photo Credit: joyfulhealthyeats.com

Make these healthier low-calorie Grilled Buffalo Chicken Lettuce Wraps for game day! With half the calories, you get the same wonderful flavor!

The grilled taste on the buffalo sauce-soaked chicken is outstanding, especially when coupled with the creamy avocado, sweet tomatoes, and classic ranch flavor.

Although it is easy on the tummy, you’ll want to repeat it as a game-day treat.

Attention: This one requires a napkin, so be prepared. The flavor is unrivaled, but it is a hot mess to consume.

Per Serving:

Calories: 53
Fats: 3g
Protein: 5g
Carbs: 2g
Fiber: 1g
Sugar: 1g

Get the recipe: Joyful Healthy Eats

5. Rainbow Power Salad with Roasted Chickpeas

Vegan

Photo Credit: pinchofyum.com

Stunning cuisine in a bowl! This Rainbow Power Salad fits the bill.

It only made sense to call this salad Rainbow Power Salad since it is exactly that: a rainbow of vegetables that provide you with all the nutritional power of zucchini and carrots, as well as fresh herbs and greens, all of which are combined with a handful of crispy, spiced, roasted chickpeas and the ultimate flavor explosion of 2015, otherwise known as Magic Green Sauce.

The fresh vegetable power in this salad will give you a healthy glow both inside and out.

Per Serving:

Calories: 290
Fats: 11.7g
Protein: 11.7g
Carbs: 38.2g
Fiber: 12.4g
Sugar: 4.5g

Get the recipe: Pinch of Yum

6. Breakfast Meal Prep (low calorie meal prep ideas)

Photo Credit: damndelicious.net

Start your morning strong with one of the best Low Calorie Meal Prep Ideas for busy weeks.

This breakfast packs eggs, savory bacon or sausage, roasted potatoes, and broccoli into one filling box.

You get protein, fiber, and flavor in every bite while keeping portions balanced.

Prep once and enjoy hearty breakfasts all week without extra morning work.

Swap regular potatoes for sweet potatoes or mix sausage and bacon for variety.

These combos keep breakfast satisfying, simple, and meal prep-friendly.

Get the recipe: Damn Delicious

7. Meal Prep Margarita Chicken

Low Carb + Paleo + Low Calorie + Gluten Free

Photo Credit: skinnyfitalicious.com

Margarita Chicken for Meal Prep! This spiced chicken is marinated and fried in a skillet. For an EASY, low-carb meal or lunch, pair with cilantro lime cauliflower rice and salsa.

It’s perfect for a hectic weekday! Low Carbohydrate + Paleo + Low Calorie + Gluten Free

In 30 minutes, this quick dinner prep is made in a pan. The chicken can alternatively be baked or grilled. But because of the heat, I try not to use the oven in the summer.

It would also work in an Instant Pot or a Crockpot.

Per Serving:

Calories: 242
Fats: 9g
Protein: 21g
Carbs: 17g
Fiber: 3g
Sugar: 9g

Get the recipe: Skinny Fitalicious

8. Cheesy Cauliflower Bread (low calorie meal prep ideas)

Low Carb, Keto

Photo Credit: thefoodiephysician.com

The simple cauliflower shines in this delectable cheesy bread. Cauliflower florets can be ground up in a food processor to generate a healthy, low-calorie, gluten-free dough. Isn’t it cool?

My Cauliflower Cheesy Bread is baked and covered with ooey, gooey cheese. Serve with a marinara sauce for dipping, and you’ve got yourself a guilt-free appetizer or snack.

Per Serving:

Calories: 66
Fats: 3g
Protein: 6g
Carbs: 4g
Fiber: 2g
Sugar: 1g

Get the recipe: The Foodie Physician

9. Healthy Pumpkin Soup Recipe

Photo Credit: popsugar.com

Even if you’ve opted to limit your dairy intake, you can warm up with a creamy cup of hot soup that’s light on the cream and calories.

This light pumpkin-coconut bisque will satisfy your dairy needs while keeping you on track this Autumn.

The unsweetened coconut milk is the star of this understated soup.

This ingredient thickens everything up, giving you the perfect (apparently rich) texture.

Per Serving:

Calories: 202
Fats: 15.8g
Protein: 3.5g
Carbs: 15.4g
Fiber: 5.1g
Sugar: 6.5g

Get the recipe: Popsugar

10. Zucchini Tomato Bake (low calorie meal prep ideas)

Photo Credit: ifoodreal.com

This cheesy, herby Zucchini Tomato Bake is a delicious way to enjoy the crisp aromas of summer fruit.

For a tasty, healthful side meal the whole family will adore, just 6 ingredients and 30 minutes are required.

This zucchini tomato bake, which combines zucchini with delicious baked tomatoes and a blend of herbs, garlic, and cheese, may be part of your healthy side dish rotation for a variety of meals!

Plus, this casserole can be made any time of year as long as you have access to zucchini and fresh, ripe tomatoes.

It’ll be a family favorite whether you use homegrown vegetables or buy them somewhere.

Per Serving:

Calories: 79
Fats: 3g
Protein: 6g
Carbs: 9g
Fiber: 3g
Sugar: 6g

Get the recipe: I Food Real

11. Healthy Chicken Salad Recipe

Photo Credit: chelseasmessyapron.com

Talking about sandwiches, this Low-Calorie Chicken Salad Sandwich is delicious, fast, and easy to make!

It has luscious grapes, crisp celery, dried sweet cranberries, shreds of chicken, and sliced almonds. It is dressed with a three-ingredient, mayo-free sauce.

Whether served straight from the bowl, heaped on toasted whole-wheat or multigrain bread, or even wrapped in leaves to make a lettuce wrap, healthy chicken salad is great!

It has no mayo or Greek yogurt. So what’s the secret to these lightened-up (lower-calorie) chicken salad sandwiches?

It’s a ranch. Although it may sound strange, it is the best mayo substitute and is very addictive! Low in calories and fat, but packed with taste!

Per Serving:

Calories: 260
Fats: 21.1g
Protein: 11.2g
Carbs: 7.2g
Fiber: 1.7g
Sugar: 4.7g

Get the recipe: Chelsea’s Messy Oven

12. Baked Chicken Fajita Roll-ups (low calorie meal prep ideas)

Photo Credit: gimmedelicious.com

A trio of bell peppers that have been cooked to perfection while being wrapped in chicken fajita seasoning. Everyone will be impressed by this nutritious paleo dinner, low in carbs and calories.

Imagine delicate chicken fillets stuffed with a colorful trio of bell peppers. To give the chicken its gorgeous brown, crispy coating, it is first pan-seared. After that, it is roasted for an additional 15 minutes, or until the chicken is thoroughly cooked and the bell peppers have developed a charred exterior.

This chicken goes well with rice, vegetables, or warm tortillas as a side dish.

Per Serving:

Calories: 423
Fats: 21g
Protein: 50g
Carbs: 8g
Fiber: 3g
Sugar: 2g

Get the recipe: Gimme Delicious

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13. Easy Burrito Bowls

Photo Credit: damndelicious.net

Try these burrito bowls at home instead of Chipotle. It is simpler, healthier, and more delicious!

What’s not to love about fresh vegetables, a 10-minute prep time, and a creamy chipotle drizzle?

Plus, you can include your preferred proteins because this is customizable. Or, if you’re a vegetarian like me, you can stick to that. There are plenty of treats available here!

You may also use quinoa in place of rice in these dishes if you want to make them healthier.

Get the recipe: Damn Delicious

14. Curried Sweet Potato and Spinach Salad (low calorie meal prep ideas)

Photo Credit: skinnyms.com

This salad is packed with nutrients. It’s made with nutrient-dense sweet potatoes and superfood spinach that will fill you up and keep you satisfied for hours.

It has everything going on in terms of flavor. Sweet potatoes not only add a sweet flavor but also a fluffy texture.

Then you add juicy mangos and tart raisins, all balanced off by the curry-forward tastes of coriander and turmeric.

Yes, we believe this salad is perfect.

Per Serving:

Calories: 180
Fats: 1g
Protein: 4g
Carbs: 43g
Fiber: 6g
Sugar: 23g

Get the recipe: Skinny Ms

15. Cottage cheese, kale, and smoked salmon frittata

Photo Credit: supergoldenbakes.com

This healthy Smoked Salmon Frittata is low in calories but high in flavor. Serve cold for breakfast or lunch with a simple salad.

This recipe might have used a lot of delicious cheese, but instead, it substitutes cottage cheese, which is low in fat.

The rest of the recipe is based on Greek spinach pie, with a Nordic twist of smoked salmon (the dill took me on a culinary trip).

It’s excellent hot or cold and only has 200 calories per big slice. If you don’t mind the calories, a bit of grated Parmesan or crumbled feta would up the yumminess factor.

Per Serving:

Calories: 200
Fats: 8g
Protein: 21g
Carbs: 11g
Fiber: 2g
Sugar: 4g

Get the recipe: Super Golden Bakes

Low Calorie Meals for Weight Loss

16. Steak Cobb Salad Meal Prep (low calorie meal prep ideas)

Photo Credit: damndelicious.net

Steak is a wonderful source of vitamin B12, is high in protein, and is rich in iron.

All of which support healthy red blood cells, strong bones and muscles, and a functioning immune system.

So get ready for next week! This recipe is filled with vegetables, minerals, and protein!

It’s also inexpensive, simple to make, and low in carbs.

Get the recipe: Damn Delicious

17. Famous Crunchy Cashew Thai Quinoa Salad

Photo Credit: ambitiouskitchen.com

Thai quinoa salad with the ideal crunch that is deliciously vegan and effortlessly gluten-free.

Perfect for picnics, parties, or meal prep lunches. Everyone likes this salad!

I adore how easily it can be made vegan, gluten-free, and crunch-tastic. Lots of healthy ingredients are present, including carrots, cabbage, quinoa, cilantro, cashews, red pepper, onion, and more.

This vegetarian dish has a distinctly Asian flavor, and the creamy peanut butter dressing with a touch of ginger is delicious.

Per Serving:

Calories: 260
Fats: 13.5g
Protein: 8.6g
Carbs: 43g
Fiber: 4.3g
Sugar: 7g

Get the recipe: Ambitious Kitchen

18. Teriyaki Chicken with Vegetables (low calorie meal prep ideas)

Photo Credit: eatgood4life.com

My son loves teriyaki chicken so much that this recipe has just become one of our absolute favorite dishes.

It’s ideal for me since it takes very little time to prepare, it’s a very versatile dish, and it’s delicious.

With fresh broccoli and organic carrots, this meal is packed with flavor and super healthy too!

Make your own Teriyaki sauce right away if you haven’t already.

It is quite simple, considerably healthier for you, and tastes fantastic.

Per Serving:

Calories: 394
Fats: 10.4g
Protein: 51.4g
Carbs: 25.5g
Fiber: 2.8g
Sugar: 18.6g

Get the recipe: Eat Good 4 Life

19. Lemon Chicken Romano

Photo Credit: cookingclassy.com

Almost every food with cheese is a YES for me! So this cheesy Lemon Chicken Romano is comfort food at its best!

These tiny chicken cutlets are covered in Romano cheese, extra-crispy panko bread crumbs, fresh oregano, and lemon zest before being pan-fried in olive oil until they are the ideal shade of golden brown.

Then, provolone and mozzarella cheese are added on top and baked to complete the dish.

You won’t want to lose this recipe, I promise! Just make sure to serve them with lemon wedges since the hefty spritz of juice is what gives this dish a lot of the fresh lemon flavor.

Serve with steamed asparagus or broccoli as a simple side dish.

Per Serving:

Calories: 500
Fats: 39g
Protein: 23g
Carbs: 12g
Fiber: 1g
Sugar: 1g

Get the recipe: Cooking Classy

20. Spicy Southwestern Salad with Avocado Dressing (low calorie meal prep ideas)

Photo Credit: pinchofyum.com

Today’s southwestern salad is incredibly easy and basic – just spicy golden roasted sweet potatoes combined with sweet corn, black beans, chopped romaine lettuce, and a cold n’ creamy avocado dressing filled with cilantro, lime, and other delicious stuff.

I love this salad for a variety of reasons, one of which is that you can eliminate the lettuce and simply throw the roasted sweet potatoes, corn, black beans, and avocado dressing together for a Southwestern Salad meets *Chips and Dip for Lunch* type of dish.

From start to finish, this southwestern salad takes about 30 minutes to make.

Per Serving:

Calories: 313
Fats: 9g
Protein: 13.3g
Carbs: 50.8g
Fiber: 16g
Sugar: 9.2g

Get the recipe: Pinch of Yum

21. Italian Chicken Meal Prep Bowls

Photo Credit: eazypeazymealz.com

This meal is loaded with vegetables and seasoned with all of the classic Italian spices: basil, rosemary, thyme, and marjoram. It contains paprika for color and flavor, as well as garlic because, well, garlic!

But the best part about this Italian Chicken Meal Prep Bowls dish is that it is not only tasty but also incredibly simple to prepare!

Everything is just thrown together on a sheet pan and baked.

Then whisk it up and serve it up.

Per Serving:

Calories: 305
Fats: 6.4g
Protein: 53.1g
Carbs: 7.1g
Fiber: 1.6g
Sugar: 3g

Get the recipe: Eazy Peazy Mealz

22. Cauliflower Chowder (healthy low calorie meals)

Photo Credit: damndelicious.net

My family and I aren’t big cauliflower eaters, so when I told them I was cooking a cauliflower chowder, they were skeptical, but once served, it was gone!! It tastes nothing like cauliflower (in a good way!).

The cauliflower was an excellent low-carb replacement, and it’s a great way to sneak in some veggies for picky eaters.

To balance off all that veggie goodness, I couldn’t help but add some crisp bacon bits since, at the end of the day, bacon just makes everything better.

In any case, this is a warm, hearty soup that the whole family will enjoy!

Get the recipe: Damn Delicious

23. Avocado Veggie Panini

Photo Credit: pinchofyum.com

This was extremely amazing! I substituted roasted red bell peppers for tomatoes, and spinach for kale, and cooked it on a stove-top grill pan.

This recipe is adaptable! This is a fantastic way to consume more vegetables.

This Avocado Veggie Panini. It’s stuffed with the most delectable sauteed mushrooms, tomatoes, and kale, as well as a little cheese (optional) (not), and smashed avocado.

I want to eat this for lunch for the rest of the year!

Per Serving:

Calories: 485
Fats: 18.8g
Protein: 4.1g
Carbs: 63.5g
Fiber: 15.1g
Sugar: 8.4g

Get the recipe: Pinch of Yum

Related:

10 Best Breakfast Sandwiches Recipes That Are Actually Healthy!

24. Warm Chicken and Arugula Salad with Creamy Dill Dressing (healthy low calorie meals)

Photo Credit: skinnyms.com

This warm chicken salad, on the other hand, serves a purpose.

Rather than chucking in whatever raw veggies you have in the fridge, this warm recipe employs genuine, cooked foods that you prepare expressly for this dinner.

This isn’t the type of salad you make with leftovers. It’s the type of supper that ends up as leftovers the next day.

Per Serving:

Calories: 167
Fats: 8g
Protein: 20g
Carbs: 5g
Fiber: 1g
Sugar: 3g

Get the recipe: Skinny Ms

25. Healthy Chicken Fajitas Meal Prep

Photo Credit: asweetpeachef.com

This meal prep contains healthy chicken fajitas, fresh fajita veggies, and the most incredible spicy black beans.

You’re going to enjoy this low-carb, high-protein, and high-fiber meal prep.

Bonus: this chicken meal prep has only 455 calories and is an excellent budget meal prep.

Per Serving:

Calories: 455
Fats: 13g
Protein: 53g
Carbs: 29g
Fiber: 9g
Sugar: 4g

Get the recipe: A Sweet Pea Chef

What are your favorite low calorie meals? Share them in the comments below!

Are you craving more make-ahead meals? You’ll love our awesome posts below!

• 21 Vegan Meal Prep Ideas for a Healthy Week
• 12+ Easy Keto Lunch Ideas for Low-carb Lovers
• 22 Easy Breakfast Freezer Meals to Make Ahead
• 30 Healthy Meal Prep Recipes You Can Do on Sunday
• 20 Delicious Christmas Lunch Ideas You Can Meal Prep
• 20 Quick & Healthy Dinner Recipes You Can Make Ahead
• Meal Prep Ideas for Breakfast: 25 Quick & Healthy Meals

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BEST-SELLING MEAL PREP CONTAINERS ON AMAZON:

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SHOP

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