8 Low-calorie Meal Prep Recipes You’ll Crave All Week

By Brandon D / October 5, 2025

Let’s be honest: meal prep can feel like a chore. But when the food tastes amazing, packs color and crunch, and helps you hit your goals? Suddenly it’s the best part of Sunday. These eight low-calorie meal prep recipes are big on flavor, easy on effort, and built to last in the fridge. We’re talking vibrant bowls, juicy proteins, and sauces you’ll want to spoon on everything.

Each recipe clocks in light without skimping on satisfaction. They’re flexible, make-ahead friendly, and perfect for mixing and matching across the week. Grab your containers and let’s cook smart, not sad.

1. Smoky Chipotle Turkey Bowls With Limey Cabbage Slaw

These bowls are everything you want in a weekday lunch: juicy, smoky turkey; crunchy, limey slaw; and a whisper of heat that wakes you up. It’s high protein, super fresh, and built for fridge longevity. Plus, the slaw actually gets better after a day—seriously.

Ingredients:

• 1 lb (450 g) lean ground turkey (93% lean or leaner)
• 1 tbsp olive oil
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tbsp chipotle in adobo, minced (plus 1 tsp adobo sauce)
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 1/2 tsp dried oregano
• 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 2 cups riced cauliflower (fresh or frozen)
• 1 lime, zested and juiced (divided use)
• 3 cups finely shredded green or purple cabbage
• 1/2 cup shredded carrots
• 2 tbsp Greek yogurt (2% or nonfat)
• 1 tbsp apple cider vinegar
• 1 tsp honey (optional)
• Fresh cilantro, chopped (about 1/4 cup)

Instructions:

1. Warm a large skillet over medium heat with olive oil. Add the onion and cook 3–4 minutes until translucent. Stir in garlic and cook 30 seconds.
2. Add ground turkey. Break it up with a spatula and cook until no longer pink, about 6–8 minutes. Stir in chipotle, adobo sauce, smoked paprika, cumin, oregano, salt, and pepper. Cook 1–2 minutes to bloom the spices.
3. Push turkey to one side and add riced cauliflower to the empty space. Season lightly with salt and half the lime zest. Cook 3–4 minutes, then fold into the turkey. Squeeze in half the lime juice. Taste and adjust seasoning.
4. In a bowl, combine cabbage, carrots, Greek yogurt, remaining lime zest and juice, apple cider vinegar, honey (if using), and a pinch of salt. Toss to coat. Stir in cilantro.
5. Divide turkey-cauliflower mix into 4 meal prep containers. Top with limey slaw. Let cool before sealing.

Serve with avocado slices (add day-of to keep it fresh) or a sprinkle of cotija. Swap turkey for extra-lean ground chicken, or level up heat with more chipotle. Pro tip: add a quick salsa drizzle to keep things bright by Friday.

2. Ginger-Garlic Sesame Salmon With Steamed Greens

Glazed salmon that’s fast, glossy, and totally unfussy. The ginger-garlic marinade doubles as a finishing sauce, and the bed of steamed greens keeps it light and clean. It reheats well and stays juicy—no sad fish here.

Ingredients:

• 4 small salmon fillets (4–5 oz each), skin-on
• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 1 tsp toasted sesame oil
• 1 tbsp fresh ginger, grated
• 2 cloves garlic, minced
• 1 tsp sriracha (optional)
• 1 lb (450 g) broccoli or broccolini, cut into florets
• 2 cups baby spinach
• 1 tsp sesame seeds (for garnish)
• Lime wedges, for serving

Instructions:

1. Whisk soy sauce, rice vinegar, honey, sesame oil, ginger, garlic, and sriracha. Reserve 2 tbsp for finishing. Marinate salmon in the rest for 15 minutes (room temp) or up to 2 hours (fridge).
2. Heat oven to 400°F (200°C). Line a sheet pan with parchment. Place salmon skin-side down, spoon extra marinade over top. Bake 10–12 minutes, until just opaque in the center.
3. Meanwhile, steam broccoli until crisp-tender, 4–5 minutes. Add spinach at the end to wilt.
4. Divide greens among 4 containers. Top with salmon. Drizzle reserved sauce. Sprinkle sesame seeds and add a lime wedge to each.

To reheat, leave the lid slightly ajar and warm gently—30–60 seconds does the trick. Want even fewer calories? Skip the honey and finish with a squeeze of lime. Add brown rice if you need extra carbs post-workout.

3. Lemon-Herb Chicken Orzo Salad With Crunchy Veg

This bright, zesty salad is picnic-ready and fridge-hero material. The orzo keeps it satisfying without being heavy, and the herb-heavy dressing is an instant mood lift. It’s a great one to batch and portion for grab-and-go lunches.

Ingredients:

• 8 oz (225 g) dry orzo
• 2 small chicken breasts (about 10–12 oz total), pounded to even thickness
• 1 tbsp olive oil
• 1 tsp dried Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp salt, 1/4 tsp black pepper
• 1 English cucumber, diced
• 1 red bell pepper, diced
• 1/4 small red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tbsp fresh dill, chopped
• 1/4 cup crumbled feta (optional)
• Zest and juice of 1 large lemon
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• 1 tbsp olive oil (for dressing)

Instructions:

1. Cook orzo in salted water to al dente. Drain, rinse under cool water, and let dry.
2. Season chicken with olive oil, Italian seasoning, garlic powder, salt, and pepper. Grill or sear over medium heat 5–6 minutes per side until cooked through. Rest, then slice thinly.
3. Whisk lemon zest/juice, red wine vinegar, Dijon, and olive oil with a pinch of salt and pepper.
4. In a large bowl, combine orzo, cucumber, bell pepper, red onion, parsley, dill, and feta (if using). Toss with dressing. Fold in sliced chicken.
5. Portion into 4 containers. Chill.

It stays crisp for 3–4 days. Swap chicken for chickpeas to go vegetarian, or use whole-wheat orzo for extra fiber. Add cherry tomatoes day-of if you like them snappy.

4. Spicy Peanut Tofu Meal Prep With Roasted Veg

Tofu but make it craveable. This one brings crispy edges, a silky peanut sauce, and a rainbow of roasted veg. It’s plant-based, protein-packed, and wildly satisfying over a pile of shredded cabbage or a scoop of cauliflower rice.

Ingredients:

• 14 oz (400 g) extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 1 red bell pepper, sliced
• 1 small zucchini, sliced into half-moons
• 1 small red onion, sliced
• 2 cups chopped broccoli
• 1 tbsp olive oil
• Salt and pepper, to taste
• 2 cups shredded green cabbage (for serving)
• Fresh cilantro and lime wedges (optional)

Spicy Peanut Sauce:

• 2 tbsp powdered peanut butter or 1.5 tbsp natural peanut butter
• 1 tbsp low-sodium soy sauce
• 1 tbsp lime juice
• 1 tsp honey or maple
• 1 tsp sriracha or chili-garlic sauce
• 2–3 tbsp warm water (to thin)

Instructions:

1. Heat oven to 425°F (220°C). Toss bell pepper, zucchini, red onion, and broccoli with olive oil, salt, and pepper. Roast 18–22 minutes until tender and caramelized.
2. Toss pressed tofu with soy sauce, sesame oil, and cornstarch. Spread on a separate lined sheet pan. Bake 20–25 minutes, flipping once, until golden and crisp.
3. Whisk peanut sauce ingredients, thinning with water until pourable.
4. Divide shredded cabbage among 4 containers. Top with roasted veg and tofu. Drizzle peanut sauce (or pack on the side to keep tofu crisp).

Make it hotter with more sriracha, or toss in edamame for extra protein. The cabbage softens slightly under the sauce in a good way—like a built-in salad. Trust me, this one disappears fast.

5. Greek Yogurt Egg Salad Lettuce Wraps With Pickle Crunch

Egg salad but lighter, brighter, and extra crunchy. Using Greek yogurt keeps things creamy without the heaviness, and the pickles add a salty snap. Wrap it in lettuce cups for a low-calorie lunch that still feels indulgent.

Ingredients:

• 8 large eggs
• 1/2 cup nonfat or 2% plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• 1/4 tsp garlic powder
• 1/4 tsp paprika
• 1/4 tsp salt, 1/8 tsp black pepper
• 1/3 cup finely chopped celery
• 1/4 cup finely chopped dill pickles
• 2 tbsp fresh dill or chives, chopped
• 1 head butter or romaine lettuce, leaves separated
• Optional: 1 tsp capers, drained

Instructions:

1. Place eggs in a saucepan, cover with water, and bring to a boil. Turn off heat, cover, and let sit 10–11 minutes. Drain and cool under cold water. Peel and chop.
2. Mix Greek yogurt, Dijon, lemon juice, garlic powder, paprika, salt, and pepper. Fold in celery, pickles, herbs, and chopped eggs. Add capers if using.
3. Portion egg salad into 4 containers. Pack lettuce leaves separately to keep crisp.

Serve in lettuce cups or on light toast. Add diced cucumbers for extra crunch or a pinch of curry powder for a fun twist. It’s picnic-ready and surprisingly elegant.

6. Harissa Chickpea and Roasted Carrot Bowls With Tahini Drizzle

Smoky-sweet carrots, spiced chickpeas, and a lemony tahini drizzle—hello, flavor town. This plant-based bowl is fiber-forward and wonderfully filling while staying feather-light. The harissa brings warmth without blowing your head off.

Ingredients:

• 4 large carrots, peeled and sliced into batons
• 1 red onion, cut into wedges
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• Salt and pepper, to taste
• 1 can (15 oz/425 g) chickpeas, drained and rinsed
• 1 tbsp harissa paste (mild or hot)
• 5 oz (140 g) mixed greens or baby arugula
• 1/4 cup fresh mint and/or parsley, chopped

Tahini Drizzle:

• 3 tbsp tahini
• 1 tbsp lemon juice
• 1 small garlic clove, finely grated
• 2–4 tbsp warm water, to thin
• Pinch of salt

Instructions:

1. Heat oven to 425°F (220°C). Toss carrots and red onion with olive oil, cumin, smoked paprika, salt, and pepper. Roast 20–25 minutes, until caramelized.
2. Pat chickpeas dry. Toss with harissa and a pinch of salt. Add to the sheet pan for the last 10 minutes to crisp slightly.
3. Whisk tahini, lemon juice, garlic, salt, and water until smooth and drizzle-able.
4. Divide greens into 4 containers. Top with roasted carrots, onions, chickpeas, and herbs. Drizzle with tahini (or pack on the side).

Add a spoon of cooked farro or quinoa if you want more heft. Swap carrots for sweet potato cubes if that’s your vibe. A squeeze of lemon right before eating wakes everything up.

7. Zesty Shrimp and Cauliflower “Rice” Skillet

Fast, garlicky shrimp tossed with citrus and herbs over cauliflower rice that actually tastes great. It’s the speedy, low-carb meal that doesn’t feel like you’re missing anything. Perfect for nights when you need dinner in under 20.

Ingredients:

• 1 lb (450 g) large shrimp, peeled and deveined
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1/2 tsp red pepper flakes (optional)
• 3 cups riced cauliflower (fresh or frozen)
• Zest and juice of 1 lemon
• 1/4 cup chopped parsley
• Salt and black pepper, to taste
• 1/2 cup halved cherry tomatoes
• 1 tbsp butter or 1 tsp olive oil (finish)

Instructions:

1. Pat shrimp dry and season with salt and pepper. Heat olive oil in a large skillet over medium-high. Add shrimp and cook 1–2 minutes per side until just pink. Remove to a plate.
2. Lower heat to medium. Add garlic and red pepper flakes to the skillet; cook 30 seconds. Stir in cauliflower rice, salt, and pepper. Cook 4–5 minutes until tender.
3. Return shrimp to the pan with lemon zest/juice, butter (or olive oil), parsley, and tomatoes. Toss 30–60 seconds to warm through. Adjust seasoning.
4. Portion into 4 containers. Let cool before sealing.

Squeeze extra lemon right before eating. Add a sprinkle of feta or a few olives for a Greek twist. If you prefer grains, swap in 2 cups cooked brown rice and reduce the lemon slightly.

8. Cozy Tomato-Lentil Soup With Basil and Spinach

Hearty but light, this tomato-lentil soup is comfort in a bowl that happens to be meal-prep gold. It freezes well, gets better overnight, and plays nice with a piece of crusty bread or a simple salad.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 tsp dried basil
• 1/2 tsp dried thyme
• 1/2 tsp smoked paprika
• 3/4 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 1 cup dry red lentils, rinsed
• 1 can (28 oz/800 g) crushed tomatoes
• 4 cups low-sodium vegetable broth
• 2 cups baby spinach
• Handful fresh basil, torn (optional)
• 1–2 tsp red wine vinegar or lemon juice, to finish

Instructions:

1. In a large pot, heat olive oil over medium. Add onion, carrots, and celery; cook 6–8 minutes until softened. Stir in garlic and cook 30 seconds.
2. Add dried basil, thyme, smoked paprika, salt, and pepper. Stir 30 seconds to bloom.
3. Add lentils, crushed tomatoes, and broth. Bring to a boil, then reduce to a gentle simmer. Cook 18–22 minutes, stirring occasionally, until lentils are tender.
4. Stir in spinach to wilt. Finish with vinegar or lemon juice and fresh basil. Adjust salt and pepper.
5. Ladle into 4–6 containers, cool, and refrigerate or freeze.

For creaminess without cream, blend 1–2 cups of the soup and stir back in. Add chili flakes if you love heat. It’s the kind of soup that makes a rainy day feel cozy in minutes.

Meal Prep Tips To Keep Everything Fresh

• Cool before sealing: Let hot foods cool 15–20 minutes so condensation doesn’t sog up textures.
• Layer smart: Put sturdy items (grains, proteins) on the bottom, greens and herbs on top.
• Sauce on the side: Keep crunchy elements crisp by packing dressings separately when possible.
• Reheat gently: Protein stays tender if you reheat in short bursts and add citrus after warming.
• Label like a pro: Date your containers. Most of these last 3–4 days refrigerated; soup can freeze up to 3 months.

There you go—eight low-cal heroes to carry you from Monday to Friday (and maybe beyond). Mix and match, swap proteins, play with spice levels, and make these your own. Your future self is about to be very, very grateful. Now grab those containers and let’s make some deliciously healthy routines happen.