Low Calorie Meal Prep Recipes
Willpower is highest on Sunday and lowest on Wednesday. These low calorie meal prep recipes hold up for 3-4 days in the fridge, reheat without going mushy, and are ranked by protein so each container keeps you full. Cook once, eat on plan all week.
How to choose meal-prep recipes
- ·Reheat-friendly: stews, chilis, casseroles, and grain bowls improve overnight; skip delicate greens until serving.
- ·Protein-forward: aim for 25g+ per container so you stay full and protect muscle in a deficit.
- ·Portion to your target: weigh each container so weekday-you doesn't have to think.
- ·Rotate proteins: chicken, beef, lentils, and eggs across the week to avoid burnout.
Best Meal-Prep Recipes
Keep 3-4 days, reheat well - ranked by protein.
dinner
15g/100cal
Air Fryer Chicken Breast
280 cal
·
P 42g
·
20 min
dinner
6.3g/100cal
Chicken Pot Roast
630 cal
·
P 40g
·
75 min
dinner
9g/100cal
Air Fryer Chicken Tenders
420 cal
·
P 38g
·
22 min
dinner
9.5g/100cal
Air Fryer "Fried" Chicken
400 cal
·
P 38g
·
38 min
dinner
5.8g/100cal
Beef Lasagna
660 cal
·
P 38g
·
65 min
lunch
8.3g/100cal
Chicken and Quinoa Power Bowl
460 cal
·
P 38g
·
35 min
dinner
6.1g/100cal
Chicken and Rice Casserole
620 cal
·
P 38g
·
50 min
lunch
9g/100cal
Chicken Shawarma Bowl
420 cal
·
P 38g
·
35 min
dinner
8.4g/100cal
Chicken Stir-Fry with Brown Rice
450 cal
·
P 38g
·
25 min
dinner
10.9g/100cal
Greek Tzatziki Chicken
350 cal
·
P 38g
·
30 min
dinner
9.5g/100cal
Low-Cal Chicken Tikka Masala
400 cal
·
P 38g
·
45 min
dinner
8.1g/100cal
Sheet Pan Chicken and Vegetables
470 cal
·
P 38g
·
35 min
dinner
5.9g/100cal
Beef and Barley Stew
610 cal
·
P 36g
·
75 min
dinner
8g/100cal
Low-Cal Butter Chicken
450 cal
·
P 36g
·
45 min
dinner
6.9g/100cal
One-Pot Chicken and Rice
520 cal
·
P 36g
·
35 min
dinner
9.5g/100cal
Roasted Chicken and Root Vegetables
380 cal
·
P 36g
·
45 min
dinner
12.9g/100cal
Thai Grilled Chicken (Gai Yang)
280 cal
·
P 36g
·
35 min
dinner
6.7g/100cal
Turkey Meatloaf Dinner
540 cal
·
P 36g
·
60 min
lunch
8.1g/100cal
Chicken Caesar Wrap (430 Calories, 35g Protein)
430 cal
·
P 35g
·
15 min
dinner
6.1g/100cal
Chicken Casserole
570 cal
·
P 35g
·
45 min
dinner
6.4g/100cal
Chicken Teriyaki Bowl
550 cal
·
P 35g
·
25 min
lunch
9g/100cal
Greek Salad with Grilled Chicken Calories (390 Cal, 35g Protein)
390 cal
·
P 35g
·
20 min
lunch
7.8g/100cal
Turkey Taco Bowl
450 cal
·
P 35g
·
20 min
dinner
6.3g/100cal
Beef and Bean Chili
540 cal
·
P 34g
·
40 min
dinner
8.1g/100cal
Grilled Salmon with Quinoa
420 cal
·
P 34g
·
20 min
dinner
8.1g/100cal
Grilled Salmon and Quinoa Bowl
420 cal
·
P 34g
·
30 min
dinner
9.4g/100cal
Instant Pot Mexican Chicken
360 cal
·
P 34g
·
25 min
dinner
6.8g/100cal
Low-Cal Chicken Biryani
500 cal
·
P 34g
·
50 min
dinner
8.1g/100cal
Low-Cal Chicken Korma
420 cal
·
P 34g
·
40 min
dinner
8.3g/100cal
Slow Cooker Chicken Tikka
410 cal
·
P 34g
·
255 min
dinner
5.9g/100cal
Chicken Fried Rice
540 cal
·
P 32g
·
25 min
dinner
9.7g/100cal
Greek Turkey Meatballs
330 cal
·
P 32g
·
35 min
dinner
8.9g/100cal
Sheet Pan Salmon and Asparagus
360 cal
·
P 32g
·
25 min
dinner
8.9g/100cal
Vietnamese Shaking Beef (Bo Luc Lac) Light
360 cal
·
P 32g
·
23 min
lunch
7.1g/100cal
Banh Mi Light (Vietnamese Chicken Sandwich)
420 cal
·
P 30g
·
32 min
dinner
9.1g/100cal
Chicken Satay Skewers with Peanut Sauce
330 cal
·
P 30g
·
37 min
snack
13.6g/100cal
Chocolate Protein Shake
220 cal
·
P 30g
·
3 min
dinner
7.3g/100cal
Massaman Chicken Light
410 cal
·
P 30g
·
35 min
lunch
7.3g/100cal
Light Oyakodon
410 cal
·
P 30g
·
20 min
lunch
8.6g/100cal
Paleo Chicken Salad with Avocado
350 cal
·
P 30g
·
12 min
dinner
6.4g/100cal
Shrimp Pasta with Marinara
470 cal
·
P 30g
·
20 min
dinner
9.4g/100cal
Thai Basil Chicken (Pad Kra Pao)
320 cal
·
P 30g
·
20 min
dinner
6.5g/100cal
Turkey Chili Mac
460 cal
·
P 30g
·
25 min
dinner
7.3g/100cal
Vietnamese Caramel Pork (Thit Kho) Light
410 cal
·
P 30g
·
45 min
dinner
12.7g/100cal
Chicken Vegetable Soup
220 cal
·
P 28g
·
35 min
dinner
7.8g/100cal
Instant Pot Turkey Chili
360 cal
·
P 28g
·
30 min
dinner
12.2g/100cal
Middle Eastern Spiced Cod with Cumin and Paprika
230 cal
·
P 28g
·
25 min
breakfast
6.2g/100cal
Paleo Sweet Potato Hash
450 cal
·
P 28g
·
28 min
dinner
8.8g/100cal
Paleo Turkey Meatballs
320 cal
·
P 28g
·
28 min
dinner
7.4g/100cal
Pho Ga (Vietnamese Chicken Noodle Soup)
380 cal
·
P 28g
·
35 min
dinner
8.2g/100cal
Sheet Pan Shrimp Fajitas
340 cal
·
P 28g
·
20 min
dinner
10g/100cal
Slow Cooker Chicken and Vegetable Stew
280 cal
·
P 28g
·
250 min
dinner
8.8g/100cal
Slow Cooker Pulled Pork
320 cal
·
P 28g
·
495 min
dinner
8.8g/100cal
Slow Cooker Turkey Chili
320 cal
·
P 28g
·
250 min
lunch
10.4g/100cal
Vietnamese Chicken and Cabbage Salad (Goi Ga)
270 cal
·
P 28g
·
30 min
dinner
8.2g/100cal
Vietnamese Turmeric Fish with Dill (Cha Ca)
340 cal
·
P 28g
·
32 min
lunch
9.3g/100cal
Larb Gai (Thai Chicken Larb)
290 cal
·
P 27g
·
20 min
dinner
5.6g/100cal
Sheet Pan Sausage and Peppers
430 cal
·
P 24g
·
35 min
dinner
6.3g/100cal
Singapore Noodles Lite
380 cal
·
P 24g
·
27 min
dinner
4.9g/100cal
Vegetable Lasagna
450 cal
·
P 22g
·
50 min
breakfast
5.7g/100cal
Cottage Cheese Baked Oats
350 cal
·
P 20g
·
35 min
dinner
5.3g/100cal
Lentil Curry with Spinach
380 cal
·
P 20g
·
35 min
snack
11.1g/100cal
Protein Coffee Smoothie
180 cal
·
P 20g
·
5 min
dinner
9.1g/100cal
Thai Coconut Soup
220 cal
·
P 20g
·
25 min
breakfast
8g/100cal
Vegetable Frittata
250 cal
·
P 20g
·
20 min
lunch
5.1g/100cal
Vietnamese Lemongrass Tofu Bowl
390 cal
·
P 20g
·
25 min
dinner
6.4g/100cal
Cauliflower Crust Pizza
280 cal
·
P 18g
·
40 min
dinner
5.3g/100cal
Hearty Lentil Bolognese
340 cal
·
P 18g
·
30 min
dinner
6.4g/100cal
Hearty Lentil Soup
280 cal
·
P 18g
·
40 min
dinner
6g/100cal
Low-Cal Dal Makhani
300 cal
·
P 18g
·
45 min
breakfast
5.6g/100cal
Veggie Breakfast Burrito (320 Calories, 18g Protein)
320 cal
·
P 18g
·
13 min
lunch
7.5g/100cal
Vietnamese Summer Rolls with Shrimp
240 cal
·
P 18g
·
25 min
dinner
5.7g/100cal
Stir-Fry Tofu and Vegetables
300 cal
·
P 17g
·
23 min
dinner
5.5g/100cal
Black Bean Soup
290 cal
·
P 16g
·
25 min
lunch
5.7g/100cal
One-Pot Lentil Soup
280 cal
·
P 16g
·
45 min
lunch
3.3g/100cal
Vegan Buddha Bowl
480 cal
·
P 16g
·
32 min
snack
8.8g/100cal
Cottage Cheese Tomato Bowl
160 cal
·
P 14g
·
2 min
lunch
3.7g/100cal
Greek Lemon Orzo with Spinach and Feta
380 cal
·
P 14g
·
20 min
dinner
3.7g/100cal
Mediterranean Stuffed Bell Peppers
380 cal
·
P 14g
·
45 min
dinner
4.1g/100cal
Moroccan Chickpea Stew
340 cal
·
P 14g
·
35 min
dinner
3.3g/100cal
One-Pot Pasta Primavera
430 cal
·
P 14g
·
28 min
dinner
3.7g/100cal
One-Pot Thai Curry
380 cal
·
P 14g
·
40 min
dinner
4.8g/100cal
Thai Tom Kha Tofu (Coconut Tofu Soup)
290 cal
·
P 14g
·
28 min
snack
6.4g/100cal
Tuna Onigiri
220 cal
·
P 14g
·
20 min
lunch
5.7g/100cal
Lebanese Lentil Soup (Shorbat Adas)
230 cal
·
P 13g
·
40 min
snack
8.6g/100cal
Instant Pot Hard-Boiled Eggs
140 cal
·
P 12g
·
10 min
dinner
3.5g/100cal
Moroccan Vegetable Tagine
310 cal
·
P 11g
·
50 min
breakfast
2.9g/100cal
Oatmeal with Banana and Almonds
380 cal
·
P 11g
·
7 min
lunch
3.8g/100cal
Soba Noodle Salad
290 cal
·
P 11g
·
16 min
breakfast
4g/100cal
Berry Chia Overnight Oats
250 cal
·
P 10g
·
5 min
dessert
8.3g/100cal
Greek Yogurt Berry Bark
120 cal
·
P 10g
·
10 min
breakfast
3.4g/100cal
Loaded Baked Oatmeal
290 cal
·
P 10g
·
35 min
breakfast
3.1g/100cal
Vegan Overnight Oats
320 cal
·
P 10g
·
5 min
breakfast
2.8g/100cal
Apple Cinnamon Oatmeal
320 cal
·
P 9g
·
11 min
snack
5.3g/100cal
Crispy Roasted Chickpeas
170 cal
·
P 9g
·
35 min
breakfast
3.1g/100cal
Instant Pot Steel-Cut Oats
290 cal
·
P 9g
·
15 min
breakfast
3.2g/100cal
Strawberry Overnight Oats
280 cal
·
P 9g
·
5 min
snack
4.2g/100cal
Air Fryer Zucchini Fries
190 cal
·
P 8g
·
22 min
dessert
8g/100cal
Frozen Yogurt Berry Bark
100 cal
·
P 8g
·
10 min
lunch
2.8g/100cal
Light Japchae
290 cal
·
P 8g
·
30 min
dinner
3.5g/100cal
Creamy Pumpkin Soup
230 cal
·
P 8g
·
20 min
breakfast
3g/100cal
Slow Cooker Oatmeal
270 cal
·
P 8g
·
250 min
breakfast
8.8g/100cal
Meal Prep Egg Muffins
80 cal
·
P 7g
·
30 min
snack
3.5g/100cal
Peanut Butter Apple Slices
200 cal
·
P 7g
·
3 min
snack
3.3g/100cal
Healthy Trail Mix
180 cal
·
P 6g
·
5 min
lunch
3.3g/100cal
Slow Cooker Vegetable Soup
180 cal
·
P 6g
·
255 min
snack
4.2g/100cal
Air Fryer Broccoli
120 cal
·
P 5g
·
13 min
dessert
2.8g/100cal
Chia Seed Pudding
180 cal
·
P 5g
·
5 min
dessert
2.3g/100cal
Mango Coconut Chia Pudding
220 cal
·
P 5g
·
10 min
snack
8.3g/100cal
Tzatziki Sauce
60 cal
·
P 5g
·
15 min
lunch
2.2g/100cal
Dolmas (Stuffed Grape Leaves with Rice and Herbs)
180 cal
·
P 4g
·
70 min
snack
8.9g/100cal
Low Calorie Greek Yogurt Ranch Dressing
45 cal
·
P 4g
·
5 min
snack
3.6g/100cal
No-Bake Energy Bites
110 cal
·
P 4g
·
15 min
dessert
2.1g/100cal
Date and Nut Energy Balls
95 cal
·
P 2g
·
15 min
Frequently Asked Questions
What are the best foods for meal prep?
The best meal-prep foods hold up for 3-4 days and reheat well: chili, stews, curries, lentil bolognese, casseroles, baked chicken with roasted vegetables, and grain bowls. Avoid delicate greens, fried foods, and anything that gets mushy - add those fresh on the day you eat.
How long does meal prep last in the fridge?
Most cooked meal-prep recipes keep 3-4 days refrigerated in airtight containers. Cool food fully before sealing, reheat to 165°F, and freeze anything you will not eat within four days for longer storage.
How do I meal prep on a calorie deficit?
Prep protein-forward meals with controlled portions and plenty of vegetables for volume. Measuring each container to your calorie target removes guesswork during the week, when willpower is lowest. Aim for 25g+ protein per prep to stay full.
Can I freeze low calorie meal prep?
Yes - chili, soups, stews, bolognese, casseroles, and marinated meats freeze beautifully for 2-3 months. Avoid freezing dishes with high water content (cucumbers, salads) or dairy-heavy sauces that separate. Thaw overnight in the fridge before reheating.
Build a week of meal prep
Our meal planner generates a prep-friendly menu with a grocery list for your calorie target.
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