Low-Calorie Meal Prep Ideas

Chipotle-Lime Cauliflower Taco Bowls

This bold, plant-based dish is one we return to time and again. Roasted cauliflower florets are tossed in chipotle powder, smoked paprika, and fresh lime juice, then baked until golden. Serve over a scoop of cooked quinoa or brown rice, with black beans for protein and fiber.

Add sliced avocado and a quick homemade salsa for a cooling contrast. This meal is hearty enough to please even meat-eaters and clocks in at just under 400 calories per serving. It’s also naturally gluten-free and great for batch cooking.

Tuna & White Bean Salad

Looking for a cheap high-protein meal prep? This protein-packed salad is a go-to for busy days. Tuna delivers lean protein, while white beans add fiber and help support steady energy throughout the afternoon.

To make it, simply mix canned tuna (in water) with rinsed and drained white beans, chopped cucumber, red onion, cherry tomatoes, and a light vinaigrette made with olive oil, lemon juice, and Dijon mustard.

It’s satisfying, portable, and comes together in under ten minutes. We recommend making enough for two or three lunches in advance and storing them in airtight containers. The flavors only get better with time.

Cold Peanut Noodle Salad

Savory, tangy, and crunchy—this noodle salad is a lunchtime favorite. Whole-grain noodles are tossed in a sauce made from peanut butter, rice vinegar, soy sauce (or tamari), garlic, and a touch of honey.

Shredded carrots, bell peppers, and sliced scallions round out the dish with color and crunch. Chill before serving to let the flavors meld. This dish offers a balance of carbs, healthy fats, and plant-based protein, all for under 500 calories. For added protein, you can mix in grilled tofu or edamame.

BLAT Salad Bowl

This is your favorite sandwich, reimagined as a nutrient-dense salad. Start with a bed of mixed greens. Add crispy turkey bacon, chopped tomatoes, sliced avocado, and thinly sliced red onion. For extra staying power, toss in a hard-boiled egg or a few white beans.

A light vinaigrette or Greek yogurt-based dressing keeps things balanced. It’s filling, customizable, and just under 500 calories. A great option when you want comfort food with a healthy twist.

One-Pan Caprese Chicken

This simple recipe is ideal for anyone who wants a flavorful dinner without the fuss. Start with boneless, skinless chicken breasts, season them with salt and pepper, and bake them with halved cherry tomatoes. Just before they finish cooking, top each piece with a slice of fresh mozzarella.

Once melted, drizzle with balsamic glaze and garnish with fresh basil. It’s a complete, low-calorie meal that satisfies the craving for something rich and comforting without overdoing it. Plus, everything cooks in one pan—easy prep, easy cleanup.

Chicken Banh Mi Smash Tacos

These tacos are a fun and flavorful addition to your prep rotation. Ground chicken is quickly sautéed with garlic, ginger, and a splash of rice vinegar. Layer onto corn tortillas and top with a quick pickle of shredded carrots and daikon (or radish), plus fresh herbs like cilantro and mint. 

Add a drizzle of sriracha mayo or a light yogurt-based sauce for a hit of creamy heat. This dish delivers on texture, flavor, and satisfaction without tipping the calorie scale.

Need help fine-tuning your calorie intake or balancing your macros? Connect with a Registered Weight Loss Dietitian through Berry Street for a personalized 7-day meal plan. We’re here to help you create a plan that actually works for you, whether you want to lose weight or you’re looking for affordable, healthy meal plans.

Roasted Shrimp Scampi

This lightened-up scampi skips the pasta but keeps all the flavor. Start with peeled, deveined shrimp, toss them in olive oil, garlic, and lemon juice, then roast in a hot oven until just pink. Be mindful of how much oil you are using!

Serve over spiralized zucchini noodles—zoodles—for a fiber-rich, low-carb base. Top with a sprinkle of feta cheese and fresh parsley. It’s light, fresh, and elegant enough for dinner guests. And the best part? It’s ready in 20 minutes and under 500 calories.

Greek Chicken & Quinoa Bowls

This is a Mediterranean-style meal prep staple that’s light, bright, and incredibly satisfying. Start with grilled or roasted chicken breast seasoned with oregano, garlic, and lemon juice.

Layer it over cooked quinoa and add cherry tomatoes, cucumber, kalamata olives, red onion, and a dollop of hummus or a spoonful of tzatziki.

It’s protein-rich, full of fiber, and great for gut health thanks to the fermented ingredients, making it perfect for a low-budget, high-protein meal plan. The entire meal stays well in the fridge for up to four days, making it perfect for weekday lunches or dinners under 450 calories.

Spaghetti Squash Turkey Bolognese

A comforting classic with a low-carb twist. Instead of traditional pasta, roast a spaghetti squash until tender, then scrape out the strands with a fork. Top them with lean ground turkey cooked in a garlicky tomato sauce, flavored with Italian herbs like basil and oregano.

You can add finely chopped spinach or mushrooms to bulk it up and boost the fiber content. This dish is warm, satisfying, and typically lands around 350–400 calories per serving. Plus, it’s a great way to sneak in extra veggies without anyone noticing.

Sweet Potato & Black Bean Enchilada Bake

This vegetarian dish is bold in flavor and easy to make in bulk. Roast cubed sweet potatoes and mix them with black beans, corn, and enchilada sauce. Layer with whole-wheat tortillas in a casserole dish, sprinkle a modest amount of shredded cheese, and bake until bubbly.

Cut into portions and store in individual containers. It’s under 450 calories per serving and offers a solid dose of plant-based protein, fiber, and complex carbs that make it perfect for active lifestyles.

Lentil & Vegetable Curry

If you’re looking for a low-budget diet plan for weight loss, look no further than this hearty, plant-based curry. It’s rich in fiber, iron, and flavor. Sauté onion, garlic, and ginger, then add red lentils, diced tomatoes, and coconut milk. Toss in vegetables like cauliflower, spinach, or bell peppers and simmer until thick.

The lentils provide a satisfying texture and plenty of protein, while the spices offer warmth without heat. Serve with a scoop of brown rice or cauliflower rice for a balanced meal under 450 calories. It freezes well, too, making it a great back-up meal when time is tight.

Egg Roll In A Bowl

Looking for ideas for a budget family meal plan? This meal has all the flavors of your favorite takeout without the extra calories or sodium. This deconstructed egg roll starts with lean ground pork or turkey, sautéed with garlic, ginger, and sesame oil. Add shredded cabbage, carrots, and green onions, and cook until just tender. You can also serve with a small portion of rice!

Finish with a splash of low-sodium soy sauce or coconut aminos. It’s savory, quick to prepare, and reheats beautifully. At around 350 calories per bowl, it’s a meal prep favorite that’s low-effort and endlessly customizable.

Teriyaki Salmon With Broccoli And Brown Rice

This is a polished, well-balanced meal that feels like a restaurant-quality dinner. Lightly marinate salmon fillets in a homemade teriyaki sauce made from soy sauce, ginger, garlic, and a touch of honey. Roast alongside broccoli florets until the salmon is flaky and the edges are crisp.

Serve with a portion of brown rice or cauliflower rice for a fiber boost. It’s rich in omega-3s, low in added sugar, and keeps beautifully in the fridge for up to three days. All that and it stays under 450 calories per serving.

Mediterranean Stuffed Peppers

These colorful bell peppers are stuffed with a savory mix of brown rice, lean ground chicken or turkey, spinach, sun-dried tomatoes, and crumbled feta cheese. The flavors are bold but clean, with herbs like oregano and parsley tying everything together.

Bake until the peppers are tender and the filling is golden on top. Each pepper clocks in at around 400 calories and is packed with protein, fiber, and antioxidants. It’s a great way to repurpose leftovers into something new and meal-prep friendly.

Conclusion

Low-calorie meal prep isn’t just about cutting calories—it’s about creating meals that are enjoyable, nourishing, and easy to maintain over time. From hearty bowls and vibrant salads to cozy comfort dishes made lighter, we’ve shared options that are simple to prepare and full of flavor.

The meals we've highlighted are designed to help you feel full and energized without overcomplicating your week. Whether you're trying to lose weight, eat more balanced meals, or just simplify your routine, there’s something here to support your goals.

If you're ready to take the next step, find a Registered Dietitian at Berry Street who can help tailor your meal prep to fit your lifestyle.