27 Low-Calorie Meal Prep Ideas Under 400 Calories

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Sante Fe Low Carb Chicken Meal Prep (303 kcal)

Sante Fe Low Carb Chicken Meal Prep (303 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 large chicken breasts (about 1 lb / 450 g)
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1/2 cup diced onion
• 2 cups cauliflower rice
• 1/2 cup salsa
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro and lime wedges for serving (optional)

Instructions

1. 1. Pat chicken dry; season with salt and pepper. In a skillet, heat half the oil and sear chicken 4–5 minutes per side; rest.
2. 2. In a separate skillet, sauté peppers and onions with remaining oil until tender-crisp.
3. 3. Warm cauliflower rice and stir in salsa and spices.
4. 4. Slice chicken and portion with cauliflower rice and pepper mix.
5. 5. Garnish with cilantro and lime if desired and serve.

2. High Protein Spicy Chicken & Chickpeas Recipe (273 kcal)

High Protein Spicy Chicken & Chickpeas Recipe (273 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb boneless chicken breast, cut into bite-sized pieces
• 1 can chickpeas (15 oz), drained and rinsed
• 1 cup diced tomatoes
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1/2 teaspoon chili powder
• 1/4 teaspoon crushed red pepper flakes (optional)
• 2 cups cauliflower rice
• 2 cups fresh spinach leaves

Instructions

1. 1. Heat olive oil in a large skillet over medium heat; add chicken and cook until lightly browned.
2. 2. Stir in onion and garlic; cook until translucent.
3. 3. Add chickpeas, tomatoes, paprika, chili powder, red pepper flakes (if using); simmer 5–7 minutes.
4. 4. Stir in spinach until wilted.
5. 5. Serve over warm cauliflower rice and enjoy.

3. Spicy Chickpea Quinoa Bowls (343 kcal)

Spicy Chickpea Quinoa Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’]

Protein-packed Spicy Chickpea Quinoa Bowls are loaded with flavor, perfect for meal prep and are easily made in just 20 minutes! Drizzle my lemony tahini dressing over top for even more flavor!

Ingredients

• 1 cup uncooked quinoa
• 2 cups vegetable broth (or water)
• 1 tablespoon olive oil
• 3 cloves garlic (minced)
• 1 onion (chopped)
• 2 (15 oz) cans chickpeas, drained and rinsed
• 1 (15 oz) can diced tomatoes
• 1 tablespoon tomato paste
• 1 teaspoon cumin
• 1/2 teaspoon red pepper flakes (or more if you like a lot of heat!)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh chopped cilantro
• 1/4 cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 1 clove garlic
• 2 teaspoons maple syrup
• 1 teaspoon dijon mustard
• 1/2 teaspoon salt + cracked black pepper
• 3 tablespoons water (or more depending on the consistency)

Instructions

1. To make quinoa, rinse and soak for about 10 minutes in warm water. Bring 2 cups of vegetable broth to a boil in a small saucepan, drain quinoa and add to boiling broth. Cover and reduce heat to a simmer, cooking for about 15 to 20 minutes. Turn off heat and allow quinoa to sit for 5 minutes, then fluff with a fork; set aside.
2. In a large skillet over medium-high heat, drizzle olive oil and sauté onion and garlic until fragrant, about 3 minutes. Add the chickpeas, tomatoes and the rest of the ingredients (minus the cilantro), stirring to combine.  Cover the pan and simmer for about 10 minutes, stirring occasionally.
3. To make the dressing, combine all the ingredients in a blender (or you could whisk all the ingredients together) and blend until smooth.  Feel free to add more water one tablespoon at a time until you get the desired consistency.
4. To assemble the bowls, spoon about a 1/2 cup of quinoa in a bowl along with a heaping 1/2 cup of the chickpea mixture and drizzle with tahini sauce, if desired.  Other additions could be leafy greens, cucumbers, extra cilantro and lemon slices.

4. Bacon Egg Cups

Bacon Egg Cups is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘6’, ‘6 egg cups’]

These keto bacon egg cups are a great low-carb breakfast or snack you can meal prep ahead. These egg muffins are flavorful, filling, and savory! They’re keto, high protein, and gluten-free.

Ingredients

• 6 bacon slices
• 6 eggs
• salt and black pepper
• 1/4 cup mature cheddar cheese (shredded)
• dried oregano

Instructions

1. Preheat the oven to 400F (200C). Wrap the inside of the muffin tin with bacon.
2. Bake the bacon for 10 minutes and take it out of the oven. Pour out the excess grease. Afterward, crack eggs into each muffin cup.
3. Sprinkle with salt, pepper, and mature cheddar cheese. Finish with a pinch of dried oregano.
4. Bake for another 10 minutes and removed the muffins with a spoon or a knife.

5. Spiralized Pad Thai Chicken Meal Prep Bowls (382 kcal)

Spiralized Zucchini Pad Thai Bowls {Low-Carb} is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT15M · Total: PT35M · Yield: [‘4’, ‘4 bowls’]

These Spiralized Zucchini Pad Thai Bowls are a low-carb meal prep option made with chicken, fresh veggies and Pad Thai sauce.

Ingredients

• 1 tbsp olive or coconut oil
• 1 small yellow onion, diced
• 1 lb chicken breasts
• 4 zucchini, spiralized or cut into matchsticks
• 1 cup Carrot matchsticks
• 1 cup red cabbage, thinly chopped
• 2 scallions, sliced
• 2 tbsp chopped peanuts
• 1/3 cup finely chopped cilantro
• 1/4 cup tamarind paste
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp peanut butter
• 2 cloves garlic minced
• 2 tsp fish sauce
• 2 tsp lime juice

Instructions

1. Whisk ingredients for Pad Thai sauce together in a medium-sized glass bowl.
2. Heat olive oil on med-high heat. Add onions, sauteeing for 2-3 min until softened. Add chicken and 3/4 of the Pad Thai Sauce, stirring to combine and cooking for 8-10 min until chicken is fully cooked.
3. Remove from heat and add zucchini noodles, sauteeing for 30 seconds with remaining Pad Thai sauce. Remove from heat immediately and add to glass meal prep bowls (I got mine from IKEA!).
4. Add chicken, carrots and red cabbage to each bowl, garnishing with scallions, peanuts and cilantro. Refrigerate up to 4-5 days and take for work!

6. Easy Cobb Salad Meal Prep (394 kcal)

Easy Cobb Salad Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: 5

This easy Meal Prep Cobb Salad recipe is a simple healthy lunch option to make for the week. This salad is full of flavor from chicken and bacon, and packed with veggies and healthy fats to keep you feeling full.

Ingredients

• 1 pound boneless skinless chicken breast
• ½ tbsp avocado oil
• 1 tsp salt
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ paprika
• ¼ tsp black pepper
• 5 strips cooked bacon, sliced into thin strips
• 4 cups romaine lettuce
• 1 cup cherry tomatoes, diced
• 1-2 avocados, diced
• 1 cup cucumber, diced
• 3 eggs
• Salad dressing, for serving

Instructions

1. First, cook the bacon and chicken. To make the bacon, slice it into small strips and cook in a skillet over medium heat until crisp. When the bacon is fully cooked, remove it from the pan and let it drain on paper towels.
2. Season the chicken breast with salt, pepper, garlic powder, onion powder, and paprika. Add ½ tbsp of avocado oil to the skillet and cook the chicken breast for 4-6 minutes on each side, or until fully cooked. The length of time will depend on the thickness of the chicken breasts. Once the chicken is fully cooked, remove it from the pan to cool and thinly slice into pieces.
3. While the chicken and bacon cook, prep the veggies for the salad and make the hard boiled eggs. Chop the lettuce, dice the tomatoes and cucumber, and prep the avocado.
4. Once all of the components of the salad are prepared, assemble each individual salad in an Ello Meal Prep meal prep container.  Start with a base of lettuce and mixed greens, then add the veggies, avocado, hard boiled egg, bacon and chicken. Store in the fridge until you are ready to eat.

7. Strawberry Protein Overnight Oats

Strawberry Protein Overnight Oats is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Total: PT487M · Yield: [‘1’, ‘1 jar’]

Quick and delicious, these refreshing strawberry protein overnight oats are a perfect protein source for breakfast. It’s gluten-free and vegetarian.

Ingredients

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1/2 cup unsweetened almond milk
• 1/2 cup plain Greek yogurt
• 1 tbsp vanilla protein powder
• 1/2 cup strawberries (sliced)

Instructions

1. Put strawberries into a blender and puree. If your blender is bigger, add a little bit of water.
2. Mix the rest of the ingredients as well as you can in a jar or food container. Cover with strawberry puree.
3. Keep refrigerated for at least 8 hours. Stir before serving and top it up with a few slices of strawberries!

8. Fajita Bowls With Cauliflower Rice Meal Prep (288 kcal)

Fajita Bowls with Cauliflower Rice Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT15M · Total: PT35M · Yield: [‘4’]

A healthier and low carb version of fajita rice bowls which can be used for your weekly meal prep.

Ingredients

• 1 tsp minced garlic
• 1 lb lean ground beef (you can substitute with ground turkey or chicken)
• 1/2 a small yellow onion (minced)
• 1 red bell pepper (cut into bite-sized squares)
• 1 yellow bell pepper (cut into bite-sized squares)
• 1 green bell pepper (cut into bite-sized squares)
• 1 orange bell pepper (cut into bite-sized squares)
• 1 lime (sliced into 4 wedges (for garnish, optional))
• handful of chopped fresh cilantro (for garnish, optional)
• 2 tsp chili powder
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 4 cups raw cauliflower rice
• salt (as needed)

Instructions

1. In a small bowl, add fajita seasoning ingredients. Mix with a small whisk and set aside.
2. In a large skillet add garlic, ground beef and onion. Bring pan to medium high heat. Stir and cook, crumbling the beef as you cook. When beef is almost finished, add in fajita seasoning and bell peppers. Stir while cooking so that all the ingredients are evenly coated in seasoning. Cook until peppers are tender, onions are translucent, and beef is fully cooked. Remove from heat.
3. In a separate skillet, prepare the cauliflower rice. Add in oil and bring to medium high heat. Add in cauliflower rice and cook until cauliflower is tender. Season with salt as needed.
4. When rice and beef have cooled, you can prepare your meal prep containers.* Divide the cauliflower rice evenly across four containers. Then add ground beef fajitas mixture over rice, dividing evenly. Store lime and cilantro in a separate container or bag. Store in fridge or freezer. When ready to eat, re-heat food. Garnish with chopped cilantro. Squeeze fresh lime juice over food.

9. Chickpea Salad (228 kcal)

Chickpea Salad Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Cook: PT25M · Total: PT50M · Yield: [‘4’, ‘4 servings’]

This Chickpea Salad Recipe is fresh, filling, and tossed with a lemon dressing you’ll want to use on everything.

Ingredients

• 1 can (15-ounces) chickpeas (rinsed, drained, and dried)
• 1 tablespoon olive oil
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground chili powder
• 1/4 teaspoon cayenne pepper (optional)
• 1/4 teaspoon salt
• 1 cup pearled couscous (see note 1)
• 1-1/2 cups chopped cucumber
• 1-1/2 cups halved cherry tomatoes
• 1/2 cup chopped Kalamata olives
• 1/4 cup finely chopped flat-leaf parsley
• 1/2 cup jarred roasted red bell pepper (diced, optional)
• Crumbled feta cheese (optional)
• 1/4 cup red wine vinegar
• 2 tablespoons Dijon-style mustard
• 1 teaspoon dried oregano
• 1/2 cup olive oil
• 1 tablespoon honey
• 1 large lemon

Instructions

1. Roast Chickpeas: Preheat oven to 400°F. Thoroughly dry the rinsed chickpeas—using a salad spinner works great. Add the chickpeas to a bowl with oil and spices. Toss to coat. Spread on a lined sheet pan and roast for 18–22 minutes, shaking halfway. I like them best at 20 minutes—crispy but not too hard.
2. Couscous: Prepare according to package directions or according to method in note 3.
3. Dressing: Zest a lemon for 1/2 tsp and juice it for 3 tbsp. Add everything to a jar, then season to taste (I use 1/2 tsp salt & 1/4 tsp pepper). Seal and shake well. Taste and adjust if needed.
4. Assemble: Add cooled couscous to a large bowl then add in the veggies and cooled chickpeas. Drizzle on dressing only to what you’ll eat that day—salad doesn’t sit well once dressed. Sprinkle feta on each serving, if desired.

10. Honey Sriracha Glazed Meatballs (296 kcal)

Honey Sriracha Glazed Meatballs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘8’]

These Honey Sriracha Glazed Meatballs are sweet, spicy and full of so much flavor! They also take less than 30 minutes to make and are perfect for weekly meal prep!

Ingredients

• 2 lbs lean ground turkey
• 1 cup whole wheat panko breadcrumbs
• 2 eggs
• 1/4 cup green onions (chopped)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/4 cup Sriracha
• 3 tablespoons reduced-sodium soy sauce
• 3 tablespoons rice vinegar
• 3 tablespoons honey
• 1 Tbsp grated fresh ginger
• 3 cloves garlic (minced)
• 1/2 teaspoon sesame oil

Instructions

1. Preheat oven to 375 degrees F.
2. In a large bowl, mix together turkey, breadcrumbs, eggs, green onions, garlic powder and salt/pepper until well combined. Shape mixture into 1 1/2-inch balls (you’ll make roughly 40 balls) and place spaced apart on prepared baking sheets lightly sprayed with cooking spray.
3. Bake meatballs for 20 to 25 minutes, or until browned and cooked through.
4. While the meatballs are baking, combine all the ingredients for the sauce in a small saucepan and bring to a boil over medium heat, whisking continuously. Reduce heat and simmer for 8 to 10 minutes (the sauce will start to thicken) then toss with the meatballs.
5. Serve immediately over brown rice and top with green onions and a few sesame seeds. Enjoy!

11. Pineapple BBQ Tofu Bowls (301 kcal)

Pineapple BBQ Tofu Bowls (301 kcal) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 14 oz extra-firm tofu, pressed and cut into 1-inch cubes
• 1 cup pineapple chunks
• 1/2 cup BBQ sauce
• 1 red bell pepper, sliced
• 2 cups cooked brown rice or quinoa
• 1 tablespoon sesame oil
• 2 green onions, sliced
• Optional: sesame seeds for garnish

Instructions

1. 1. Preheat oven to 400°F (200°C). Toss tofu with 1 tablespoon oil; bake on a lined sheet 20–25 minutes, turning halfway.
2. 2. Remove and toss tofu with BBQ sauce; return to oven and bake 5–10 more minutes.
3. 3. In a skillet, sauté bell pepper in a little oil until crisp-tender.
4. 4. Assemble bowls with a base of rice, add tofu and pineapple, and top with peppers.
5. 5. Garnish with green onions and sesame seeds.

12. Low Carb Mexican Meal Prep

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

13. Mexican Meal Prep Bowls With Cauliflower Rice (400 kcal)

Mexican Meal Prep Bowls with Cauliflower Rice (Low Carb) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT8M · Cook: PT12M · Total: PT20M · Yield: [‘4’, ‘4 meal prep bowls’]

Mexican meal prep bowls that are also low carb! Great when you’re craving for Mexican flavors and wanting a low carb high protein meal!

Ingredients

• 1 head cauliflower
• 1 tbsp olive oil
• 1 green bell pepper (chopped)
• 1 can chopped tomatoes (1.5 cup chopped tomatoes)
• 1 tsp ground onion
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1 tsp paprika
• 1/4 tsp crushed chili flakes
• 1/2 tsp dried oregano
• pinch of salt
• pinch of black pepper
• 4 boneless (skinless chicken breasts)
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup wild rocket salad
• 1 avocado

Instructions Shredded Chicken:

1. Get a large pot, add chicken breasts to it, and season with salt and pepper.
2. Cover the chicken with around 1 inch of water.
3. Bring the water to a boil and let it simmer for around 12 minutes. Remove the chicken from water and shred it using either fork, claws, or a food processor.

Cauliflower Rice:

1. Break apart cauliflower head. Wash, dry, and chop into smaller pieces.
2. Pulse with a food processor until you’ve got cauliflower rice.
3. Heat up a pan, add olive oil, chop green pepper and sauté them for a couple of minutes.
4. Add cauliflower rice, chopped tomatoes, and simmer for 5 minutes.
5. Mix in onion, garlic powder, cumin, paprika, crushed chili flakes, oregano, salt, and pepper. Mix as well as you can and let it simmer for 5 minutes.

Serving:

1. Divide cauliflower rice equally among 4 food containers. Add shredded chicken to each of them as well as wild rocket salad. Slice avocado and top each meal prep bowl with it.

14. Stir-Fried Pork Meal Prep With Ginger & Soy (409 kcal)

Stir-Fried Pork Meal Prep With Ginger and Soy is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘2’, ‘2 meal prep bowls’]

These stir-fried pork meal prep bowls will bring Asian flavors into your home. High in protein, dairy-free and only 400 calories per box.

Ingredients

• 9 oz pork tenderloin (250g, cut into chunks)
• 1 tsp cornflour
• 2 tbsp dark soy sauce
• 2 tbsp olive oil
• 2.5 oz green beans (75g)
• 1 red pepper (deseeded and sliced)
• 1 yellow pepper (deseeded and sliced)
• 1 green pepper (deseeded and sliced)
• 2.5 oz snow peas (75g)
• ½ oz fresh root ginger (75g, finely chopped)
• 2 garlic cloves (minced)
• 4 spring onions (cut into short lengths)
• black pepper
• 2 tbsp of water

Instructions

1. Cut the pork into chunks and remove all the fat on the meat. Mix cornflour with 2 tbsp of cold water.
2. Add 1 tbsp olive oil to the frying pan, heat it up and add the pork. Stir-fry for 2 minutes until the meat is lightly brown but not fully cooked.
3. Remove the pork and add another tablespoon of olive oil to the frying pan. Slice the peppers and add them to the pan. Afterward, add in the green beans.
4. Cook for 2 minutes and add snow peas. Add ginger, garlic and spring onions and stir-fry.
5. Now return the pork to the frying pan, add in soy sauce, and the mixture of cornflour and water. Cook for another 2-4 minutes until the meat is fully cooked and the sauce thickened up.

15. Greek Sheet Pan Chicken Dinner

Greek Sheet Pan Chicken Dinner is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 plates’]

Bring greek flavors into your kitchen with this quick Greek sheet pan chicken dinner. It’s low carb and gluten-free, on top of it all, family-friendly!

Ingredients

• 1 lb chicken breasts (diced)
• 1 red pepper (diced)
• 1 green pepper (diced)
• 1 yellow pepper (diced)
• 1 zucchini (sliced)
• 1 red onion (sliced)
• 2 tbsp olive oil
• 2 tbsp fresh lemon juice
• 6 cloves garlic (minced)
• 1 tbsp dried oregano
• 1 tbsp dried parsley
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 cup feta cheese (crumbled)

Instructions

1. Preheat the oven to 400F.
2. Add the chicken and veggies into a large sheet pan. Top them up with olive oil, lemon juice, garlic, oregano, dried parsley, salt, and black pepper.
3. Toss all the ingredients to combine well and bake in the oven for 20 minutes until the chicken is fully cooked.
4. Remove from the oven and top up with crumbled feta cheese before serving.

16. Easy Vegan Red Lentil Dal (358 kcal)

Easy Vegan Red Lentil Dal is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT15M · Total: PT15M · Yield: [‘6’, ‘6 Servings’]

Using just one pot and ready in under 20 minutes, this easy vegan red lentil dal is a flavorful, plant-powered meal! Serve with quinoa or rice, and save the leftovers for meal prep!

Ingredients

• 3 cups water
• 2 cups dried red lentils
• 1 15 oz can of coconut milk, full-fat or light
• 1 tablespoon curry powder
• 2 teaspoons turmeric
• 1 teaspoon cumin
• 1 teaspoon ginger
• 1/2 teaspoon salt & pepper

Instructions

1. Bring water to a boil, then add lentils and coconut milk. Return mixture to a boil then reduce to simmer. Cook for 10 minutes, until the lentils have softened, then stir in spices and cook another 5.!
2. Serve with quinoa, cauliflower rice, white/brown rice or flatbreads!

17. Peanut Chicken Meal Prep Bowls (386 kcal)

Peanut Chicken Meal Prep Bowls {Low-Carb} is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT10M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce.

Ingredients

• 1 tbsp olive oil
• 1 lb chicken breasts, diced into 1-inch cubes
• 1 tbsp soy sauce
• 1 tsp Sriracha
• 1 cup red cabbage, sliced
• 1 cup red peppers, sliced
• 1 cup carrot matchsticks, sliced
• 1 cup romaine lettuce, sliced
• Chopped peanuts, for topping (optional)
• Sesame seeds, for topping (optional)
• 1/3 cup peanut butter
• 1 tbsp soy sauce
• 1 tbsp lime juice
• 1 tbsp honey
• 1 tsp dried ginger
• 1/4 cup water

Instructions

1. Preheat olive oil over med-high heat. Add chicken and saute for 7-8 minutes until browned. Add soy sauce and sriracha and cook another 3-4 minutes until chicken is fulled cooked.
2. Meanwhile, mix ingredients for peanut sauce together with a whisk, saving water for the end. Add water bit by bit, whisking as you go to combine. Prepare veggies and divide them among 4 meal prep bowls.
3. Remove chicken from heat and add to bowls. Top with peanuts, sesame seeds and peanut dressing. Bowls will keep in fridge up to 5 days.

18. Fresh Grilled Shrimp Meal Prep Bowls (362 kcal)

Shrimp Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT10M · Total: PT40M · Yield: [‘4’]

This meal prep shrimp is flavorful because it’s marinated, grilled, and served with a delicious corn salad.

Ingredients

• 1-1.5 lbs jumbo shrimp (peeled and deveined)
• 3 tablespoons lemon juice (separated)
• 2 tablespoons Worcestershire sauce
• 4 cloves garlic (minced)
• 1 teaspoon dijon mustard
• 1/2 tablespoon honey
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 teaspoon red pepper flakes
• ¼ cup olive oil (separated)
• ¼ cup chopped cilantro
• 2 cups sweet corn (canned or frozen)
• 15 oz. black beans ( drained and rinsed)
• 1/2 medium red onion minced (~1/2 cup)
• 1.5 cup cherry tomatoes diced
• 1/4 cup fresh cilantro
• 1/3 cup cotija cheese crumbles
• 1 tablespoon minced jalapeno (optional)
• 2-3 tablespoons lime juice
• 1 teaspoon sea salt
• 1/2 tablespoon apple cider vinegar
• 4 cups cooked white rice

Instructions

1. Begin by preparing the marinade. Add 2 tablespoons lemon juice, Worcestershire, garlic, dijon mustard, honey, salt, pepper, and red pepper flakes into a large bowl. Whisk the marinade together.
2. Drizzle 2 tablespoons of olive oil into the marinade while whisking until all the ingredients are combined.
3. Add the shrimp to the marinade and toss to coat the shrimp in the marinade.
4. Place the shrimp into the refrigerator and let the shrimp sit for 30 minutes to 1 hour, but no longer. If the shrimp sits in the marinade for longer than 1 hour the shrimp may begin to cook in the lemon juice.
5. While the shrimp is marinating, prepare the corn and black bean salad.
6. Place all ingredients for the salad into a large bowl and mix until combined.
7. Season with more lime juice and salt, to taste. Refrigerate until the shrimp are ready.
8. Preheat the grill to 400ºF.
9. Remove the shrimp from the marinade and slide 4-5 shrimp onto a skewer. Be sure to skewer the thick part of the shrimp and the tail. Repeat until all shrimp are skewered.
10. When the grill reaches 400ºF place shrimp skewers on the grill over direct heat. Grill for 1-2 minutes on each side. Once the shrimp have turned pink in color, you know they are done cooking!
11. Remove the shrimp from the skewers and place them in a bowl. Drizzle on the rest of the olive oil and lemon juice over the shrimp and toss with the chopped cilantro.
12. Evenly distritubte the rice, salad, and shrimp to 4-6 meal prep containers. Let the shrimp cool compltely before covering and placing the containers in the refrigerator.

19. Crispy Sesame Tofu With Zucchini Noodles (397 kcal)

Crispy Sesame Tofu with Zucchini Noodle (Vegetarian Meal Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 Portions’]

Crispy sesame tofu with zucchini noodles is the perfect healthy, vegetarian meal prep that is low carb, vegan and gluten free too. These meal prep lunches are served with crispy sesame tofu on a bed of zucchini noodles and a delicious peanut sauce to go with!

Ingredients

• 1/2 cup Peanut butter
• 2 tablespoons Sesame Oil
• 1/4 cup Light low sodium Soy Sauce
• 1/4 cup Rice Vinegar
• 1 teaspoon Chilli Flakes
• 2 tablespoons Maple Syrup (or Honey)
• 2-3 Garlic Cloves (roughly chopped)
• 1 knob Ginger (peeled and roughly chopped)
• 1 tablespoon Oil
• 350 gms Firm Tofu (cut into small pieces)
• Zucchinis (spiralized)
• Sesame Seeds and Green Onions ( for topping)

Instructions

1. In a blender or add all the ingredients for the sauce along with a splash of water and blend till smooth. Set aside 1/4 cup sauce and divide the rest in the mini sauce containers. You might be left with a little extra sauce which you can reserve for later – it works really well as a salad dressing!
2. Heat oil in a pan and add the tofu. As soon as the tofu is a very light brown, add 1/4 cup sauce to the pan and toss the tofu in it. Cook everything on low heat. In some time, the sauce will start to evaporate and slowly it will start turning into golden brown and sticking to the pan and tofu. Things will become crispy and you finally you’ll be left with crispy browned bits of tofu in the pan.
3. To assemble the meal prep containers, divide zucchini noodles in the containers. Divide the tofu amongst the containers and place the mini sauce containers on one side. Place the lid and refrigerate for up to 5 days.

20. Meal Prep Turkey Taco Bowls (143 kcal)

Meal Prep Turkey Taco Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘4’, ‘4 meal preps’]

Meal Prep Ground Turkey Taco Bowls are a healthier version of takeout that’s lower in calories and big on flavor! Made with homemade seasoning for an EASY and filling veggie-protein-packed lunch or dinner.

Ingredients

• 1 lb ground turkey breast
• 1 tablespoon extra virgin olive oil
• 1/2 cup green bell pepper
• 1/2 cup yellow bell pepper
• 1/4 cup salsa
• Salt and pepper to taste
• Homemade taco seasoning

Instructions

1. Heat a large skillet to medium heat with extra virgin olive oil. Place bell peppers in the skillet and sauté 5 minutes or until slightly tender.
2. Add the ground turkey breast with salt, pepper and homemade taco seasoning. Use a spatula to break up the meat and mix in the seasonings. Cook until the meat is browned, stirring it frequently.
3. Stir the salsa into the skillet and cook 2 to 3 minutes longer just to heat up the salsa and mix the flavors.
4. Transfer the ground turkey taco meat to meal prep containers, diving them evenly among 4 servings and filling them with lettuce, peppers, more salsa, Greek yogurt, beans or whatever you like.

21. Greek Chicken Salad Bowls Meal Prep (374 kcal)

Greek Chicken Salad Bowls (Meal-Prep) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT8M · Total: PT23M · Yield: [‘4’, ‘4 bowls’]

This Greek Chicken Salad Meal Prep recipe is one of my favorite ways to set myself up for a great week of lunches. Juicy seasoned chicken, crisp cucumber, sweet red bell pepper, briny kalamata olives, and creamy crumbled feta, all tossed in a bright homemade lemon dressing. I make four bowls at once, and every single one tastes just as fresh on day four as it does on day one.

Ingredients

• 1 pounds boneless skinless free-range chicken breasts
• 2 tablespoons olive oil
• 3 cloves garlic (minced)
• 1 tablespoon dried oregano
• 1 teaspoon paprika
• Kosher salt and freshly ground black pepper (to taste)
• 1 red bell pepper (chopped)
• 1 cup red onions (chopped)
• ½ cup black olives (sliced)
• 1 medium cucumber (diced)
• 3 tablespoons feta cheese (crumbled (omit if you are following whole30))
• 2 tablespoons extra virgin olive oil
• ½ teaspoon garlic (minced)
• 1 tablespoon lemon juice
• Salt and freshly ground black pepper
• 1 tablespoon fresh parsley (chopped)

Instructions For the chicken breast

1. In a large bowl combine all the ingredients for the chicken. Toss everything together and marinate for at least 15 minutes to 1 hour.
2. In a large skillet, heat 2 tablespoons olive oil over medium high heat. Add the chicken and discard the marinade.
3. Cook each side for about 3-4 minutes or until the chicken breast reaches the internal temperature of 165F.
4. When it’s done, place it in the cutting board and let it cool before dicing.

For the salad

1. In a large bowl, toss together the red bell pepper, red onions, black olives, cucumber and feta cheese.
2. In a small bowl, whisk the olive oil, garlic, lemon juice, salt, and pepper.
3. Pour the dressing over the salad mixture, and toss. Top with fresh parsley.

Meal-Prepping:

1. Place an even amount of Greek salad and chicken breasts into four 2-cup capacity storage glass containers. Cover with the lid, and place in the fridge for up 4 days. It’s not necessary to heat in the microwave.

22. Spicy Pineapple Chicken Meal Prep (324 kcal)

Spicy Pineapple Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

• 3 tbsp soy sauce
• 4 tbsp pineapple juice (from can)
• 1 tbsp chilli sauce
• 2 cloves garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes
• 1 lb chicken thighs (skinless & boneless (cubed))
• 1 tbsp olive oil
• 1/2 white onion (sliced)
• 1 jalapeño (sliced)
• 14- ounce can pineapple chunks (drained)
• 1/2 tsp salt
• 1 tbsp green onion (sliced)

Instructions

1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

23. Chocolate Protein Overnight Oats

Chocolate Protein Overnight Oats with Banana is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT485M · Yield: [‘1’, ‘1 jar’]

These chocolate protein overnight oats are super quick to make and can be meal prepped for the days to come. It’s a perfect gluten-free breakfast that’s also vegan!

Ingredients

• 2/3 cup unsweetened almond milk
• 1/2 cup rolled oats
• 1/2 ripe banana (sliced)
• 1 tbsp unsweetened cocoa powder
• 2 tbsp vanilla protein powder
• 1/2 tbsp maple syrup
• 1/4 tsp vanilla extract

Instructions

1. Blend all the ingredients apart from rolled oats until smooth.
2. Pour the mixture over the oats and mix well. Leave it to soak in a sealable food container or a glass jar in the fridge for 8 hours.
3. Stir well once removed from the fridge. Top with slices of banana.
4. Eat directly from the jar/container or add to the bowl. Make sure you eat it within 24 hours of mixing for the tastiest outcome!

24. Mediterranean Style Meal Prep Bowls (374 kcal)

Mediterranean Style Meal Prep Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘4’, ‘4 meals’]

From the cool and refreshing tzatziki sauce to the savory New York Strip Steak and roasted vegetables, you’ll have a balanced bowl that will absolutely hit the spot during a busy week. These Mediterranean style meal prep bowls are packed with 37g of protein per serving and are definitely a perfect fit for meal prepping.

Ingredients

• 1 lbs Strip Steak Boneless (cut 1 inch thick (about 8 ounces each))
• 2 each medium zucchini (cut lengthwise in half)
• 2 each medium red bell pepper (cut into quarters)
• 1/4 cup lemon juice (divided)
• 1/4 tsp salt
• 2 cups cooked quinoa
• 2 tablespoons chopped fresh parsley
• 1/2 cup reduced fat feta cheese
• 1/3 cup sliced olives
• 1/2 cup Tzatziki sauce

Instructions

1. Place steaks on grid over medium, ash-covered coals. Grill, covered, 11-14 minutes (over medium heat on preheated gas grill, 11 to 15 minutefor medium rare (140F) to medium (160F) doneness, turning occasionally.
2. Place zucchini and peppers on the grill. Grill Zucchini covered for 7 to 10 minutes and peppers covered for 11 to 14 minutes.
3. Dress quinoa with the remaining lemon juice and parsley. Divide quinoa equally among four bowls.
4. Slice steaks into thin slices. Chop zucchini and peppers into bite-sized pieces. Divide steak and vegetables evenly over the quinoa in each of the bowls. Garnish with olives and feta and finish with a dollop of Tzatziki. Season with salt and pepper as desired.

25. Apple Cinnamon Overnight Oats

Apple Cinnamon Protein Overnight Oats is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT7M · Total: PT492M · Yield: [‘1’, ‘1 jar’]

Quick to make, these apple cinnamon protein overnight oats are flavorful, sweet, and festive! This is a perfect protein breakfast you can make ahead of time. It’s vegan, dairy-free, and gluten-free.

Ingredients

• 1/2 cup rolled oats
• 1/2 tbsp vanilla protein powder
• 1/2 tbsp chia seeds
• 1/2 tsp apple pie spice
• 2/3 cup unsweetened vanilla almond milk
• 2/3 cup apples (peeled and chopped)
• 1 tbsp maple syrup
• 1/8 tsp cinnamon

Instructions

1. Mix oats, vanilla protein powder, chia seeds, apple pie spice, and almond milk together.
2. Add maple syrup, apples, and cinnamon to a  frying pan and bring to boil. Add a little bit of water if you need it. Now, lower the heat and let it simmer for 7 minutes or so. Cook until apples are tender. Let it cool down.
3. Layer the oat mixture with cooked apples. Use half of the oats, then add in the apples and cover with the rest of the oats.
4. Store in a food container or glass jars in a fridge for at least 8 hours.

26. Honey Garlic Shrimp Meal Prep (345 kcal)

Healthy Shrimp Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 meals’]

Let me show you how to meal prep shrimp for a high protein, low fat, and super quick meal prep option.  This easy Honey Garlic Shrimp Meal Prep with Instant Pot Brown Rice and Lemon Snap Peas is a great healthy shrimp dinner idea for your meal prep.

Ingredients

• 2 tbsp low sodium soy sauce
• 1 tsp raw honey
• 3 cloves garlic, (minced)
• 1 tsp fresh ginger, (minced)
• 1/2 tsp crushed red pepper flakes
• 1 tsp rice vinegar
• 1 lb large shrimp, (peeled & deveined)
• 1/2 tsp olive oil
• 1 1/2 cups brown rice, (uncooked)
• 2 cups water
• 1 tbsp olive oil
• 1 lb fresh sugar snap peas
• 1 tsp lemon zest freshly grated
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper

Instructions

1. We’re going to start with our brown rice since that takes the longest to prepare. You can always steam rice in a covered pot on the stove, but I like using my Instant Pot to make rice because I can get it started and then just forget about it.
2. To make the rice, add your uncooked brown rice to the Instant Pot. Pour in water, and stir to combine. Then, seal the lid and select the RICE option on high pressure.
3. The Instant Pot is going to start its magic and will eventually seal itself once it builds up enough pressure. When it’s done, carefully remove the lid and fluff the brown rice with a fork. Then, allow the rice to cool.
4. Alternatively, you can add the rice to a deep pot and heat to a simmer over medium heat.  Then, cook for 25-30 minutes, or until rice fully absorbs the water.
5. While rice is cooking, we can prep our honey garlic meal prep shrimp and our lemon snap peas.
6. To make the shrimp, start by making the sauce. So add raw honey, low sodium soy sauce, minced garlic, minced fresh ginger, crushed red pepper flakes, and rice vinegar to a mixing bowl and whisk until combined. Then set this sauce aside for a sec.
7. Heat some olive oil in a large skillet over medium-high heat.
8. Place shrimp in the skillet. Cook the shrimp until pink on both sides, about 2-3 minutes.
9. Pour in the sauce and cook until the shrimp is fully cooked and the sauce is heated through, about 2-3 minutes. Then, set this aside to cool.
10. To make the lemon snap peas, heat olive oil in a skillet over medium-high heat.
11. Add the fresh sugar snap peas and toss to coat. Cook snap peas over medium-high heat for 2 minutes, stirring frequently.
12. Add the lemon zest, sea salt, and ground black pepper, and cook an additional 3-5 minutes, until the snap peas begin to puff up and are crisp, yet tender.
13. Divide the steamed rice into 4 equal portions in your meal prep containers. Add the lemon snap peas to the opposite side of the containers. Then, top the rice with our honey garlic shrimp and the rest of the sauce.
14. Seal the lids tightly and store this meal prepped shrimp in fridge for up to 4 days.

27. Buffalo Chicken Ranch Whole30 Meal Prep (287 kcal)

Buffalo Chicken Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

This buffalo chicken bowl is your new weeknight dinner hero! Tender, juicy shredded chicken is piled over fluffy turmeric rice with fresh, crisp vegetables and a drizzle of ranch. These protein-packed bowls are perfect for busy families!

Ingredients

• 2 medium boneless skinless chicken breasts
• ⅓ cup buffalo sauce
• 1 cup rice uncooked
• salt to taste
• pinch turmeric if desired
• 1 cucumber thinly sliced
• 1 cup grape tomatoes halved
• 2 green onions thinly sliced (if desired)
• ranch dressing for drizzling (shredded)
• celery sticks for garnish or sliced celery (for garnish)
• shredded carrots (diced)
• cup blue cheese for garnish (halved)

Instructions Make the Rice

1. Steam 1 cup rice according to package directions. Stir in salt to taste and pinch of turmeric.

Prepare the Chicken

1. Combine 2 medium chicken breasts, ⅓ cup buffalo sauce, and salt in the pot of an Instant Pot. Do not add water. Secure lid and cook on Manual, high pressure for 20 minutes.
2. Use quick release pressure and remove chicken breasts from the pot. Shred with two forks then return to pot. Cook on Sauté mode a few minutes until sauce is absorbed.

Prepare the Rice Bowls

1. Divide rice among 4 bowls. Top with buffalo chicken, 1 sliced cucumber, 1 cup halved grape tomatoes, 2 sliced green onions, shredded carrots, and celery sticks.
2. Finish with blue cheese and ranch dressing for drizzling.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.