7 Easy Low-Calorie Meal Prep Ideas for the Week (Under 400 Calories)

Meal prepping doesn’t have to be a chore or a calorie bomb. Here are some easy, tasty meal prep ideas for the week, all coming in under 400 calories. These recipes are not only simple to whip up but will keep you satisfied without adding too much to your daily intake. Say goodbye to stressful weeknight dinners and hello to healthy, ready-to-eat meals!

Delightful Quinoa Salad With Lemon Vinaigrette

This quinoa salad is a colorful and refreshing dish, perfect for meal prep. It features a mix of vibrant vegetables like cherry tomatoes, cucumbers, and bell peppers, all tossed with fluffy quinoa. The lemon vinaigrette adds a zesty kick that brightens up the flavors. This salad is not only low in calories but also packed with nutrients, making it a great choice for a healthy week ahead.

The combination of textures and flavors makes this salad a delightful option for lunch or dinner. You can enjoy it on its own or pair it with grilled chicken or fish for a complete meal. Plus, it’s easy to prepare and can be stored in the fridge for several days, making it a convenient choice for busy weeks.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Rinse the quinoa under cold water. In a pot, combine quinoa and water or broth. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until quinoa is fluffy and water is absorbed.
2. In a large bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Once the quinoa is cooked, let it cool slightly, then add it to the vegetable mixture.
5. Pour the lemon vinaigrette over the salad and toss gently to combine. Adjust seasoning if needed.
6. Serve immediately or store in the fridge for up to 5 days.

Savory Spaghetti Squash With Marinara Sauce

Spaghetti squash is a fantastic low-calorie alternative to traditional pasta. It’s light, nutritious, and pairs perfectly with marinara sauce. This dish is not only easy to prepare but also packed with flavor. The vibrant colors of the marinara sauce and the spaghetti squash make for a visually appealing meal that’s perfect for any day of the week.

To make this dish, start by roasting the spaghetti squash until it’s tender. Once cooked, scrape out the insides with a fork to create those lovely spaghetti-like strands. Top it with a rich marinara sauce, which can be homemade or store-bought. Garnish with fresh basil for an extra burst of flavor. This meal is satisfying and keeps you under 400 calories, making it a great choice for meal prep.

Ingredients

• 1 medium spaghetti squash
• 2 cups marinara sauce
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil for garnish
• Parmesan cheese (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper.
3. Place the squash cut-side down on a baking sheet and roast for about 30-40 minutes, or until tender.
4. Once cooked, let it cool slightly, then use a fork to scrape the insides into strands.
5. In a saucepan, heat the marinara sauce over medium heat until warmed through.
6. Serve the spaghetti squash topped with marinara sauce, garnished with fresh basil and a sprinkle of Parmesan cheese if desired.

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Creamy Cauliflower And Chickpea Curry

This creamy cauliflower and chickpea curry is a delightful dish that packs a punch of flavor while keeping things light. The vibrant colors in the image showcase tender cauliflower and chickpeas swimming in a rich, golden sauce. This meal is perfect for meal prep, as it stays delicious throughout the week.

The combination of spices and creamy texture makes it comforting yet healthy. Serve it over fluffy rice for a complete meal that’s under 400 calories. It’s a great way to enjoy a hearty dish without the guilt!

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon ginger, grated
• 1 tablespoon curry powder
• 1 teaspoon turmeric
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 head cauliflower, cut into florets
• 1 can (14 oz) coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste
• Fresh cilantro for garnish
• Cooked rice for serving

Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent.
2. Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
3. Add curry powder and turmeric, stirring to coat the onions.
4. Mix in chickpeas and cauliflower florets, ensuring they are well combined with the spices.
5. Pour in coconut milk and vegetable broth. Bring to a simmer and let cook for about 20 minutes, or until the cauliflower is tender.
6. Season with salt and pepper to taste. Serve over cooked rice and garnish with fresh cilantro.

Zesty Baked Lemon Herb Chicken

Looking for a delicious and healthy meal? This zesty baked lemon herb chicken is perfect for your weekly meal prep. It's packed with flavor and pairs wonderfully with steamed broccoli, making it a balanced dish under 400 calories.

The chicken is marinated in a mix of lemon juice, garlic, and fresh herbs, giving it a bright and refreshing taste. The baking process keeps it juicy and tender, while the herbs add a lovely aroma. Serve it with a side of vibrant green broccoli for a nutritious boost.

This meal is not only easy to prepare, but it also keeps well in the fridge. You can make a batch at the start of the week and enjoy it for lunch or dinner on busy days. It’s a great way to stay on track with your healthy eating goals!

Ingredients

• 4 boneless, skinless chicken breasts
• 1/4 cup fresh lemon juice
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh thyme, chopped
• Salt and pepper to taste
• 2 cups broccoli florets

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix lemon juice, olive oil, garlic, parsley, thyme, salt, and pepper.
3. Place the chicken breasts in a baking dish and pour the marinade over them. Let it marinate for at least 30 minutes.
4. Arrange the broccoli florets around the chicken in the baking dish.
5. Bake for 25-30 minutes or until the chicken is cooked through and the broccoli is tender.
6. Serve hot and enjoy your healthy meal prep!

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Fresh Turkey And Avocado Lettuce Wraps

These Fresh Turkey and Avocado Lettuce Wraps are a fantastic choice for a light meal. They are not only low in calories but also packed with flavor and nutrients. Using crisp lettuce leaves instead of bread makes them a refreshing option. The combination of turkey, creamy avocado, and juicy tomatoes creates a satisfying bite that won't weigh you down.

To make these wraps, start with fresh, crisp lettuce leaves as your base. Layer in cooked turkey, diced avocado, and halved cherry tomatoes. You can add some fresh herbs like cilantro for an extra kick. Drizzle with a light dressing or squeeze some lime juice for added zest.

These wraps are perfect for meal prep. You can prepare the filling in advance and assemble them just before eating. They are great for lunch or a quick dinner, and they keep well in the fridge. Enjoy these wraps as a healthy snack or a full meal under 400 calories!

Ingredients

• 1 pound cooked turkey, diced
• 1 ripe avocado, diced
• 1 cup cherry tomatoes, halved
• 1 head of romaine or butter lettuce
• 1/4 cup fresh cilantro, chopped
• 1 tablespoon lime juice
• Salt and pepper to taste

Instructions

1. Prepare the Filling: In a bowl, combine the diced turkey, avocado, cherry tomatoes, and cilantro. Drizzle with lime juice and season with salt and pepper. Mix gently to combine.
2. Assemble the Wraps: Take a lettuce leaf and spoon some of the turkey mixture onto the center. Fold the sides over and roll it up like a burrito.
3. Serve: Enjoy immediately or store in an airtight container in the fridge for up to two days.

Chili-Lime Grilled Shrimp Skewers

Chili-lime grilled shrimp skewers are a fantastic way to enjoy a light meal that bursts with flavor. These skewers are not only easy to prepare but also pack a punch with their zesty marinade. The shrimp are perfectly grilled, giving them a smoky taste that pairs wonderfully with the lime and chili. This dish is perfect for meal prep, as it can be made in advance and enjoyed throughout the week.

To make these skewers, you’ll need fresh shrimp, lime juice, chili powder, garlic, and a few other simple ingredients. The vibrant colors of the shrimp, garnished with fresh cilantro and lime wedges, make for an appealing presentation. Serve them with a side of veggies or a light salad for a complete meal under 400 calories.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1 teaspoon chili powder
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• Fresh cilantro, for garnish
• Lime wedges, for serving

Instructions

1. Marinate the Shrimp: In a bowl, combine olive oil, lime juice, chili powder, garlic, salt, and pepper. Add the shrimp and toss to coat. Let it marinate for at least 30 minutes.
2. Prepare the Skewers: Preheat your grill to medium-high heat. Thread the marinated shrimp onto skewers, leaving a little space between each shrimp.
3. Grill the Shrimp: Place the skewers on the grill and cook for about 2-3 minutes on each side, or until the shrimp are pink and opaque.
4. Serve: Remove from the grill and garnish with fresh cilantro and lime wedges. Enjoy your delicious chili-lime grilled shrimp skewers!

Easy One-Pan Lemon Garlic Salmon

One-pan meals are a lifesaver, especially when you're looking to keep things simple and healthy. This Easy One-Pan Lemon Garlic Salmon is not only quick to prepare, but it also packs a punch in flavor. The salmon is perfectly cooked, flaky, and infused with zesty lemon and garlic. Pair it with fresh asparagus, and you’ve got a meal that’s colorful, nutritious, and under 400 calories!

The vibrant colors in the dish make it visually appealing. The golden-brown salmon fillet sits alongside bright green asparagus, garnished with fresh parsley and lemon slices. This meal is not just about looks; it’s about taste and health too. Salmon is rich in omega-3 fatty acids, while asparagus is a great source of vitamins and minerals.

Cooking everything in one pan means less cleanup, which is always a win. You can whip this up for a quick weeknight dinner or meal prep for the week ahead. Just imagine coming home to a delicious, healthy meal waiting for you!

Ingredients

• 2 salmon fillets
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• 1 bunch asparagus, trimmed
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large baking dish, drizzle olive oil and place the salmon fillets in the center.
3. Add minced garlic on top of the salmon, and season with salt and pepper.
4. Arrange the asparagus around the salmon and place lemon slices on top of the fish.
5. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Garnish with fresh parsley before serving.

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