Low Cal Meal Prep Recipes

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Superfood Instant Pot Oatmeal In A Jar

Healthy Low Calorie Chicken Stir Fry – Meal Prep Recipes To Lose Weight

Oatmeal is one of the easiest things to meal prep for breakfast! If youre looking for a quick breakfast idea, then this instant pot oatmeal is perfect for you!

This is also the best looking oatmeal Ive ever seen. You can load up the toppings with whatever you have on hand. This one has apples, walnuts, blueberries, sliced up carrots, and flax seed. Here are a bunch of overnight oats recipes to give you more options like this!

Spiralized Pad Thai Chicken Meal Prep Bowls

When its lunchtime, you just want to chow down on your food. Who wants to spend precious minutes waiting in line for the microwave?

Thats why I love these Pad Thai Chicken Bowls. Theyre great hot or cold.

And they taste just like Thai takeout, but much healthier for you. Thats because they have way more veggies: veggies like zucchinis, carrots, and red cabbage.

To make it low calorie, youll be skipping the noodles and making zucchini noodles instead. So make sure you have a spiralizer. I recommend this one here because its quite strong it can even spiralize sweet potatoes and beets!

For the protein, youll be using chicken breasts. However, if you want to make it vegan, you can use tofu instead and omit the fish sauce.

This is a great high protein lunch idea!

Per Serving:

Tomato And Sweetcorn Flan

Calories: 299

Serves: 4Cooking time: 40 mins

The recipe includes succulent shredded ham and juicy medium-sized tomatoes. If youre cooking for vegetarians you can take out the ham and replace it with a vegetable such as red pepper or onion. Wed recommend serving this low calorie meals with a salad or new potatoes to keep this recipe under the 500 calorie mark.

This flan is entirely made from scratch. The pastry is made from just three ingredients flour, butter, and salt, all of which can be substituted for healthier alternatives. You can remove the salt, opt for a low fat butter, or nut butter alternative and you can swap the plain white flour for spelt or rye flour instead, which are lower in calories.

Soft chunks of smoked salmon served with onions, Tenderstem, and sesame seeds

Also Check: Fruit Shake Recipe For Weight Loss

Low Carb Lunch Recipes

Low carb lunches are great options because they keep you from getting too weighted down with that midday meal. Oftentimes all you need to do is cook up a lean protein, add some veggies and season everything with the same spice blend or sauce. Plus, you end up saving time because you don’t have to cook any grains. It’s a win-win!

Peanut Chicken Meal Prep Bowls via The Girl on Bloor // Low Carb Philly Cheesesteak Meal Prep via Meal Prep on Fleek

Sage Pork Chop With Vegetable Pasta

Low Calorie Meal Prep Recipes that Leave You Full

Calories: 464

Serves: 4Cooking time: 35 mins

Our sage pork chops with vegetable pasta recipe is a great source of protein that will keep you fuller for longer. The sundried tomatoes paste, sliced black olives and sage leaves give this dish plenty of flavour.

Carbs like pasta and rice tend to have a high calorie count. In this recipe, we have been clever and have limited the pasta to just 50g per person, which is just 71 calories per portion. We have then bulked up the pasta by adding a variety of vegetables such as carrot, celery, and pepper.

Not only is this low calorie meal healthy, its also super easy too taking just 10 minutes to prepare. This recipe is ideal for a family of four.

One-pot tuna pasta puttanesca topped with cheddar, mozzarella, and golden breadcrumbs

Recommended Reading: Pistachio Martini Recipe With Amaretto

Mexican Stuffed Chicken With Red Rice

Calories: 479

Serves: 4Cooking time: 25 mins

Our Mexican stuffed chicken with red rice is packed with jalapeño peppers, spinach, and Lancashire cheese. This mouth-watering recipe is ready in 30 minutes and is perfect served with fresh salad.

Chicken breasts are much lower in fat and calories than thighs for example, which is why they make a great choice in this recipe. Choosing to make flavoured rice from scratch is also a good way to cut calories and fat as some packet rice has high nutritional values.

As this dish is predominantly made with chicken, it is a high protein option keeping you fuller for longer. The spinach, tomatoes and peppers total three of your five a day in just one portion.

A golden, crispy chicken and chorizo filo pie sprinkled with pine nuts

Tomato And Pepper Galettes

Calories: 391

Serves: 4Cooking time: 1hr

Light and summery, this tomato tart would make a lovely dinner served with fresh salad or new potatoes. This recipe serves four and takes just five minutes to prepare.

Choosing puff pastry is a great option if youre looking to make a tart or pie with pastry but you want to avoid the calories. Heaps of fresh veg like peppers, onion, tomatoes, and olives keep the calorie count low too. Up the protein by topping this tart with strips of cooked chicken of course keep in mind that this will alter the calorie count.

Simple Chinese vegetable chow mein with Tenderstem drizzled in lime

Also Check: Recipe App With Nutritional Information

Observe Your Caloric Intake For 10 Days

If your weight remains generally stable over this time period, this is probably near that calorie maintenance we just mentioned.

Now, divide your total caloric intake from the 10 day period by 10. This is your average daily calorie intake, which youll then need to subtract 500 calories from. This is your new daily intake goal to create a deficit, and thus, meal prep!

However, youll need a way to keep track of your progress on a daily and weekly basis. Our free ThinkFit Nutrition Tracker is the perfect solution. As we always say: if you fail to plan, you plan to fail. Thats why we want you to be able to easily view your nutrition and diet!

Our free printable nutrition tracker is located at the bottom of this post, so keep reading!

In the meantime, check out our other downloadable checklist blog posts, such as the

Meal Prep Chickpeas & Grilled Veggies

Skinny Meal Prep – Tasty Low Calorie Weight Loss Recipes For Chicken

Vegan + Gluten-Free + Low Calorie

Get the recipe fromSkinny Fitalicious

What not to love about this Meal Prep Chickpeas Grilled Veggies? This recipe is packed with yummy, flavorful, and nutritious grilled veggies that make a perfect lunch or dinner.

Get the recipe from Joyful Healthy Eats

These Grilled Buffalo Chicken Lettuce Wraps have all the great buffalo chicken flavor you love but with half the calories!

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Almond Crusted Chicken Parm Recipe

Nutrition: 580 Calories, 42 grams fat, 14 grams carbohydrates, and 38 grams protein.

Chicken parmesan is a delicious classic crowd-pleasing recipe that is insanely easy to meal prep ahead of time. This keto diet-friendly recipe is no different. Make this keto chicken parmesan recipe with two surprisingly small, yet major tweaks.

Youll Definitely Want To Be Moving

The U.S. Department of Health and Human Services recommends adults to engage in 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity exercise per week. Were talking about walking, jogging, bicycling, etc.

Exercises such as those that focus on muscle will also help your body prioritize using its stored fat for energy rather than destroying that muscle mass youre so proud of.

Heres the thing: exercise doesnt always burn as many calories as you think, and thats why its so important that you stick with a low calorie meal prep plan.

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Healthy Meal Prep Ideas For Lunch

I don’t know about you, but finding healthy meal ideas for lunch is the biggest struggle for me. While I could have a smoothie every day for breakfast and would be content eating lean protein, roasted vegetables, and a healthy grain for dinner, lunch always seems to be a struggle.

This list of healthy meal prep ideas you can take to work, eat as a light dinner, or eat on the go. Most of these will keep for days on the fridge if you like to meal prep on Sundays like we do and then have lunch ready made.

Is Meal Prepping Good For Weight Loss

Low Calorie Meal Prep Recipes that Leave You Full
  • Yes! Having ready to go meals that have the right portion size will help you reach your weight loss goals.
  • When you are busy, overwhelmed or exhausted, these low calorie meal prep ideas will save you from filling up on high calorie junk food or grabbing unhealthy takeout.
  • Meal prep can be done for breakfast, lunch, dinner, and even snacks to help you stay on track.

Also Check: Bloody Mary Dry Spice Mix Recipe

Need A Hand Meal Planning Just Download My Free Templates

How awesome would it be not to have to think about whats for dinner for an entire week? Weekly meal planning can do that for you! Just download my free weekly meal planners in two beautiful designs to kick-start your meal planning journey.

If you plan your meals for the week, youll stop panicking about what to eat for dinner every night. And you will finally start developing healthy eating habits that will help you start enjoying your food every day and save money!

Mega Veggie Vegan Chili

Now Im super skeptical of vegan chili but after having some vegan queso last week with taco tofu on top, Ive decided to give this one a try! This recipe is loaded with veggies and spices and might be the only way this meat lover gives vegetarian recipes a try. At 225 calories a serving, this recipe will help you save money, time, and eat healthy. Everything were all trying to do.

Read Also: Knorr Chicken And Broccoli Rice Recipe

Chinese Vegetable Chow Mein

Calories: 195

Serves: 4-5Cooking time: 5 mins

At just 195 calories per portion, this classic Chinese dish is a family dinner well under 500 calories. The groundnut oil, soy sauce, oyster sauce, and lime give this meal a real punch of flavour.

This vegetarian recipe is meat-free, which means you avoid any extra calories or fat some meat can contain. Weve loaded this stir-fry with heaps of vegetables instead so youve got plenty of nutrients. Weve also used egg noodles, which are around 144 calories per 100g, which are around 28 calories less than rice noodles . One of our easiest low calorie meals to make.

Ideal as a midweek option when youre short on time as it takes just two steps to make. This meal is also a great lower calorie substitute for a Chinese takeaway.

Tender meatballs infused with lemon and tossed with courgette and tagliatelle

Mostly Prepped Sausage And Eggs: Breakfast Bomb

Tasty Low Calorie Recipes For Weight Loss – Healthy Meal Prep Recipes

If you have a bit of extra time in the morning or youre willing to get up a few minutes early, then this is what I recommend. Make a breakfast bomb of whatever meat & veggies you want. This is your base for breakfast.

Then each morning, crack some eggs into your pan and when theyre halfway done, drop a scoop of the meat & veggies in.

Do this and youll have a fresh breakfast every day while also cutting down on the time you have to spend each morning.

Read Also: Taco John’s Breakfast Burrito Recipe

Quick Healthy Meal Prep Ideas For Weight Loss

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Finding quick and healthy meal prep ideas for weight loss makes weekdays simpler and takes the guesswork out of what to cook.

Im sure like many of us, you dont mind eating the same dish 2-3 times in a week as long as its good food, tasty, and easy to put together.

Low Calorie Meals: 63 Easy Dinners Under 500 Calories

  • We earn a commission for products purchased through some links in this article.
  • From sausage gnocchi to butternut squash risotto, from beef burritos to vegetable tagine, our collection of low calorie meals are all under 500 calories.

    When it comes to losing weight, eating a lighter, low calorie dinner in the evening can be beneficial. Choosing to eat low calorie meals at dinner time is easier for your body to digest. It is less likely to make you bloat or cause discomfort too, which can interrupt sleep. The best time to eat dinner if you want to lose weight is earlier rather than later in the day so opt for a 5 pm dinner instead of a 9 pm one for example.

    These low calorie dinners are not just about losing weight. All of our recipes are packed full of nutrient-rich vegetables. Most are high in protein, keeping you fuller for longer as well as assisting your metabolism energy. And just like our low calorie lunches, these low calorie meals dont shy away from flavour either as most are infused with a variety of calorie-free herbs and spices.

    Registered dietician and nutritionist Claire Murphy told us: Low calorie meals are often crammed full of lean protein like beans, lentils or chicken breast for example, which are filling as well as low in elements that produce fat in the body. When looking for good low calorie meals try to pick ones with high-water contents as well, such as steamed or boiled vegetables, as this will naturally make you feel full.

    Read Also: Low Fodmap And Gluten Free Recipes

    Pasta Shells With Crayfish

    Calories: 321

    Serves: 3-4Cooking time: 15 mins

    Lemon butter is all the accompaniment you need for this crayfish and pasta pairing. Its simple, delicious, and ready in just two quick steps. This easy dish uses just six ingredients, two of which are herbs and seasoning, meaning the calories are well under the 500 mark.

    Claire says A serving of crayfishs calorie content can be as low as 70 and are a good source of protein as well as providing essential vitamins and minerals. A butter substitute such as olive oil can lower the fat component considerably.

    Delicious, cheese coated pork ragu enchiladas

    Lunch Meal Prep Ideas

    Low Calorie Meal Prep Recipes that Leave You Full

    Some delicious meal prep lunch ideas. And not all healthy meal prep recipes need to be for boring sandwiches! I picked lots of tasty alternatives for you.


    You can get these containers here!

    I have a bit of a problem with this chickpea curry. I cook it ALL THE TIME! And Dan is getting a bit tired of it, lol! But I love it: this is my go-to weeknight meal, for many reasons!

    Its rich, spicy, but not overpowering, filling, and ready in only 10 minutes. Plus, its the perfect meal prep recipe. You can cook a big batch, put it in the fridge or freezer, and be done for the week. And its really cheap to make: a portion comes out at less than $2.

    Found on Pinch Of Yum

    This spicy chicken with rice and beans is very filling and packed with proteins. If you are a fan of using an instant pot, this is the perfect recipe for you. But dont worry, you can meal prep this even without an Instant Pot. It will just take a bit longer, and you can use a crockpot or a simple pan.

    And arent these meal prep containers super-cute? I hate microwaving in plastic, and these glass containers, not only are very durable and reusable but will keep your food organized, too, with all those dividers. You can find them on Amazon !

    Another take on chicken meal prep: a simple and low-maintenance recipe with huge flavors and no refined sugar in sight! The perfect meal prep idea if you love chicken!

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    Chicken Fajita Lunch Bowls With Cilantro Lime Quinoa

    Chicken Fajita Meal Prep Lunch Bowls with cilantro lime quinoa is a healthy, tasty, fast recipe to make meal prep for weekdays super easy!

    We love to make chicken fajitas for dinner, and by doubling or tripling the recipe you can put together easy meal prep ideas for later. Fajitas are a healthy meal prep option that freezes well.

    Healthier 20 Minute Sesame Chicken

    What I love about asian dishes is how easy they are to make and how they stay good for several days! This healthy take on sesame chicken is lighter on the brown sugar and honey but still heavy with flavor. I wish it had some veggies tossed in, but get creative and add them yourselves! Red bell pepper, snap peas, and broccoli would be great to add.

    Also Check: Spinach Artichoke Cheese Dip Recipe

    Homemade Beans On Toast

    Calories: 360

    Serves: 4Cooking time: 20 mins

    These filling sweet potato and courgette fish cakes are bursting with flavour thanks to the splash of lime juice and a dusting of smoked paprika. Two fish cakes work out at just 321 calories, so you can easily serve with a side salad and still keep it under 500 calories total.

    Made with both sweet potato and baking potatoes, along with courgette these cod-based fish cakes work out as two of your five-a-day per portion. As most of the ingredients are vegetables, the calorie count will naturally be lower.

    Crisp golden Cornflake chicken dippers with a homemade sour cream dip

    Awesome Lunch Box Ideas For Adults Perfect For Work

    Weight Loss Meal Prep That Actually Tastes Good – Low Calorie Recipes

    Gathering Dreams has fantastic and delicious healthy meal prep ideas for lunch that are perfect for adults! My personal favorite is the Hasselback tomato and mozzarella with pesto lunch box.

    This Chicken & Hummus Plate Lunch Meal Prep is so simple yet incredibly filling and delicious!

    Get back to basics with fresh cut bell pepper, carrot, cucumbers, paired with a perfect portion of chicken breast, cheese slices, and grapes for a touch of sweetness.

    Read Also: Sausage Balls With Cream Cheese Recipe

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