8 Quick & Easy Meal Prep Recipes Under 400 Calories You’ll Crave All Week

By Brandon D / October 5, 2025

You want meal prep that’s actually exciting, not a sad parade of soggy salads and bland chicken. Same. These 8 quick, easy recipes are all under 400 calories, big on flavor, and built to keep well. Think vibrant bowls, crunchy textures, and sauces you’ll want to put on everything. Meal prep should feel like a treat—let’s make it happen.

1. Zesty Greek Chicken Bowls That Make Lunch Feel Like Vacation

This bowl tastes like your favorite Greek salad met a juicy chicken kebab. It’s bright, crunchy, and super fresh—all the things you want when it’s 12:30 and your brain needs a pick-me-up. Meal prep the components and assemble in seconds, or layer it all in a jar for grab-and-go simplicity.

Ingredients: (Makes 4 bowls, ~380 calories each)

• 1 lb boneless, skinless chicken breasts, cut into bite-size pieces
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 2 tsp dried oregano
• 1 tsp garlic powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 3 cups chopped romaine
• 1 large cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/3 cup red onion, thinly sliced
• 1/3 cup pitted kalamata olives, halved
• 1/2 cup reduced-fat crumbled feta
• 1 cup cooked quinoa (about 1/3 cup per bowl)
• Lemon Yogurt Dressing: 1/2 cup plain nonfat Greek yogurt, 1 tbsp olive oil, 2 tbsp lemon juice, 1 tsp Dijon, 1 tsp honey, 1/2 tsp dried oregano, pinch salt and pepper

Instructions:

1. In a bowl, toss chicken with olive oil, lemon juice, oregano, garlic powder, salt, and pepper. Let sit 10 minutes while you prep the veggies.
2. Whisk together the dressing ingredients until smooth. Adjust lemon and salt to taste.
3. Heat a nonstick skillet over medium-high. Sear chicken 4–6 minutes, stirring, until browned and cooked through.
4. Assemble 4 containers: quinoa on the bottom, then romaine, cucumber, tomatoes, onion, olives, and chicken. Keep dressing and feta on the side until serving.

Top with feta and drizzle with dressing when you eat. Add chopped pepperoncini or swap quinoa for cauliflower rice if you want it lighter. Pro tip: double the dressing—it’s incredible on roasted veggies too.

2. Smoky Chipotle Turkey Chili That Warms You Up Fast

Hearty, spicy, and deeply satisfying, this chili brings big flavor for not a lot of calories. It freezes beautifully and reheats like a champ, making it ideal for batch cooking. The secret? A little cocoa powder for depth and chipotle for smoky heat.

Ingredients: (Makes 5 servings, ~360 calories each)

• 1 lb lean ground turkey (93% lean)
• 1 tbsp olive oil
• 1 medium onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1 tsp unsweetened cocoa powder
• 1–2 tsp canned chipotle in adobo, minced (to taste)
• 1 (15-oz) can black beans, drained and rinsed
• 1 (15-oz) can kidney beans, drained and rinsed
• 1 (28-oz) can crushed tomatoes
• 1 cup low-sodium chicken broth
• 1/2 tsp kosher salt, plus more to taste
• Fresh lime wedges and chopped cilantro (optional)

Instructions:

1. Heat oil in a pot over medium. Add onion and pepper; cook 5 minutes until softened. Stir in garlic for 30 seconds.
2. Add turkey; cook, breaking up, until no longer pink. Stir in chili powder, cumin, smoked paprika, oregano, cocoa, and chipotle; toast 1 minute.
3. Pour in crushed tomatoes, broth, and beans. Season with salt. Simmer uncovered 20–25 minutes, stirring occasionally, until thick.
4. Taste and adjust seasoning. Add more chipotle if you like it extra smoky.

Serve with a squeeze of lime and cilantro. Meal prep tip: portion into containers with a side of steamed green beans or a scoop of brown rice (watch cals). Freezes up to 3 months—seriously, future you will be grateful.

3. Sesame Ginger Salmon Meal Prep With Crunchy Veg Slaw

Succulent baked salmon meets a crisp, tangy slaw that refuses to get soggy. The sesame ginger sauce doubles as marinade and drizzle, making this a minimalist’s dream. It’s clean, fast, and restaurant-good.

Ingredients: (Makes 4 servings, ~370 calories each)

• 4 salmon fillets (4 oz each), skin-on or skinless
• 1 tsp olive oil (for the sheet pan)
• 1/4 tsp kosher salt, 1/4 tsp black pepper
• Sesame Ginger Sauce: 3 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tbsp toasted sesame oil, 1 tbsp fresh grated ginger, 1 clove garlic grated, 1 tsp sriracha (optional)
• Crunchy Slaw: 3 cups shredded cabbage (mix of red and green), 1 cup shredded carrots, 1 cup thinly sliced sugar snap peas, 2 green onions sliced, 1 tbsp rice vinegar, 1 tsp soy sauce, 1 tsp honey, 1 tsp sesame oil
• 1 cup cooked brown rice (1/4 cup per serving)
• 1 tbsp toasted sesame seeds (for garnish)

Instructions:

1. Heat oven to 400°F (205°C). Line a sheet pan with foil and brush with olive oil. Pat salmon dry and season with salt and pepper.
2. Whisk sauce ingredients. Spoon 1 tsp over each fillet; reserve the rest for drizzling later.
3. Bake salmon 9–12 minutes, depending on thickness, until just opaque and flaky.
4. Toss slaw ingredients together in a bowl. Taste and tweak sweetness/acid.
5. Assemble containers: 1/4 cup brown rice, a pile of slaw, one salmon fillet. Drizzle with remaining sauce and sprinkle sesame seeds.

Keep sauce on the side if storing more than 2 days. Swap rice for cauliflower rice to shave calories, or add edamame for extra protein. Pro tip: underbake the salmon slightly; it continues to cook as it cools.

4. Creamy Sun-Dried Tomato Orzo With Spinach and Chickpeas

Comfort-food vibes with a light touch. This one-pan orzo turns silky with a bit of Greek yogurt instead of heavy cream, and the sun-dried tomatoes punch way above their weight for flavor. It’s fast, cozy, and packs protein thanks to chickpeas.

Ingredients: (Makes 4 servings, ~395 calories each)

• 1 tbsp olive oil (use oil from the sun-dried tomatoes if possible)
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 cup dry orzo
• 3 cups low-sodium vegetable broth
• 1/2 cup sun-dried tomatoes in oil, drained and chopped
• 1 (15-oz) can chickpeas, drained and rinsed
• 3 cups fresh baby spinach
• 1/3 cup plain nonfat Greek yogurt
• 1/4 cup grated Parmesan
• 1/4 tsp red pepper flakes (optional)
• 1/2 tsp kosher salt, black pepper to taste
• Juice of 1/2 lemon

Instructions:

1. In a large skillet, heat oil over medium. Sauté onion 3–4 minutes until soft; add garlic for 30 seconds.
2. Stir in orzo to toast lightly, 1 minute. Add broth, sun-dried tomatoes, and salt; bring to a simmer. Cook 8–10 minutes, stirring, until orzo is tender and liquid mostly absorbed.
3. Fold in chickpeas and spinach until wilted. Remove from heat and cool 2 minutes.
4. Stir in Greek yogurt, Parmesan, pepper flakes, black pepper, and lemon juice. Adjust seasoning.

Pack into containers and reheat gently with a splash of water. Add grilled chicken for more protein or swap spinach for chopped kale. For a dairy-free vibe, use nutritional yeast instead of Parmesan and skip the yogurt (use a splash of unsweetened almond milk).

5. Cilantro Lime Shrimp With Corn and Avocado Salsa

Bright, juicy, and ready in under 20 minutes. Shrimp cook in a flash, the salsa stays crisp, and the lime-cilantro combo tastes like sunshine. It’s the kind of meal that feels fancy but basically makes itself.

Ingredients: (Makes 4 servings, ~330 calories each)

• 1 lb large shrimp, peeled and deveined
• 1 tbsp olive oil
• Zest and juice of 1 lime
• 1 tsp ground cumin
• 1/2 tsp chili powder
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 cup canned corn, drained (or thawed frozen)
• 1 medium avocado, diced
• 1/2 cup cherry tomatoes, quartered
• 1/3 cup red onion, finely diced
• 1/4 cup chopped cilantro
• 1 tsp olive oil (for salsa)
• 1 tsp lime juice (extra for salsa)
• 2 cups cooked cauliflower rice or cooked brown rice (1/2 cup per serving)

Instructions:

1. Pat shrimp dry and toss with olive oil, lime zest and juice, cumin, chili powder, salt, and pepper. Marinate 10 minutes.
2. Stir together corn, avocado, tomatoes, onion, cilantro, 1 tsp olive oil, and 1 tsp lime juice. Season to taste.
3. Heat a nonstick skillet over medium-high. Cook shrimp 2–3 minutes per side until pink and opaque.
4. Divide rice among containers, top with shrimp and a generous scoop of salsa.

For make-ahead, keep the avocado separate and fold in right before eating to avoid browning. Add jalapeño to the salsa if you like heat. Want extra crunch? Toss in chopped cucumbers.

6. Maple Mustard Chicken With Roasted Sweet Potatoes and Broccoli

Sheet pan dinner magic. You get tender chicken, caramelized sweet potatoes, and crisp-tender broccoli—plus a sweet-tangy glaze that ties it all together. Clean-up? Minimal. Flavor? Big.

Ingredients: (Makes 4 servings, ~385 calories each)

• 1 lb boneless, skinless chicken thighs (or breasts), cut into large chunks
• 2 cups sweet potato, peeled and cubed (1/2–3/4-inch)
• 3 cups broccoli florets
• 2 tbsp olive oil, divided
• 3/4 tsp kosher salt, divided
• 1/2 tsp black pepper
• Maple Mustard Glaze: 2 tbsp Dijon mustard, 1 tbsp whole-grain mustard, 1.5 tbsp pure maple syrup, 1 tbsp apple cider vinegar, 1/2 tsp garlic powder

Instructions:

1. Heat oven to 425°F (220°C). Line a large sheet pan with parchment.
2. Toss sweet potatoes with 1 tbsp olive oil and 1/4 tsp salt; spread on half the pan. Roast 10 minutes.
3. Meanwhile, whisk glaze ingredients. Toss chicken with half the glaze. Toss broccoli with remaining 1 tbsp olive oil, 1/2 tsp salt, and pepper.
4. Remove pan, flip sweet potatoes, add chicken and broccoli to the empty side. Roast 15–18 minutes, until chicken is cooked through and veggies are tender with crisp edges.
5. Brush remaining glaze over chicken in the last 2 minutes. Toss everything lightly on the pan.

Divide into containers. Add a squeeze of lemon before eating to brighten it up. Swap sweet potatoes for butternut squash or use Brussels sprouts instead of broccoli—this recipe is endlessly flexible.

7. Creamy Pesto Cottage Cheese Pasta With Roasted Tomatoes

All the creamy comfort of Alfredo without the heaviness. We blend cottage cheese with basil pesto for a silky, protein-packed sauce that clings to every noodle. Roasted tomatoes bring sweet bursts of flavor and make it meal-prep friendly.

Ingredients: (Makes 4 servings, ~390 calories each)

• 8 oz whole wheat pasta (penne or rotini)
• 2 cups cherry tomatoes
• 1 tsp olive oil
• 1/4 tsp kosher salt, black pepper to taste
• 1 cup low-fat cottage cheese
• 2 tbsp prepared basil pesto
• 1 clove garlic
• 2 tbsp grated Parmesan, plus extra for serving
• 1–2 tbsp pasta cooking water
• 2 cups baby spinach
• Red pepper flakes (optional)

Instructions:

1. Heat oven to 400°F (205°C). Toss tomatoes with olive oil, salt, and pepper. Roast 12–15 minutes until blistered.
2. Cook pasta in salted water until al dente. Reserve some cooking water; drain.
3. Blend cottage cheese, pesto, garlic, and Parmesan until smooth. Loosen with 1–2 tbsp pasta water.
4. Return pasta to pot with spinach; stir to wilt. Add sauce and roasted tomatoes; toss gently. Season with pepper and flakes.

Portion into containers and add a splash of water before reheating to keep it silky. Want more veg? Stir in sautéed zucchini or mushrooms. Dairy-free twist: use a dairy-free pesto and silken tofu in place of cottage cheese.

8. Spiced Lentil and Veggie Power Bowls With Tahini Drizzle

Earthy, warmly spiced lentils plus crisp roasted veggies and a lemon-tahini drizzle you’ll want on everything. It’s plant-based, high-fiber, and seriously satisfying. Perfect for that “I need something clean but filling” kind of day.

Ingredients: (Makes 4 bowls, ~360 calories each)

• 3/4 cup dry green or brown lentils, rinsed
• 2 cups low-sodium vegetable broth (plus water as needed)
• 1 tsp olive oil
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp smoked paprika
• 1/4 tsp turmeric
• 1/2 tsp kosher salt
• 2 cups cauliflower florets
• 2 cups diced carrots
• 1 red bell pepper, sliced
• 1 tbsp olive oil (for veggies)
• 1/2 tsp kosher salt, black pepper to taste
• 2 cups arugula or baby greens
• Lemon Tahini Sauce: 3 tbsp tahini, 2–3 tbsp lemon juice, 1 tbsp water (plus more to thin), 1/2 tsp maple syrup or honey, pinch salt

Instructions:

1. Heat oven to 425°F (220°C). Toss cauliflower, carrots, and bell pepper with 1 tbsp olive oil, 1/2 tsp salt, and pepper. Roast 20–25 minutes, tossing once, until browned and tender.
2. Meanwhile, simmer lentils in broth over medium heat until tender, 20–25 minutes. Drain excess liquid.
3. Warm 1 tsp olive oil in a pan; add cumin, coriander, paprika, and turmeric. Stir 30 seconds, then fold in lentils with 1/2 tsp salt. Cook 1–2 minutes to coat.
4. Whisk tahini sauce ingredients, thinning to a drizzle.
5. Assemble bowls with greens, spiced lentils, roasted veggies, and a generous tahini drizzle.

Add a poached egg for extra protein (if you’re not vegan) or sprinkle with toasted pepitas for crunch. Swap arugula for baby kale or add cucumbers for freshness. These bowls hold up beautifully for 4 days.

Meal Prep Tips To Keep Everything Fresh

Keep dressings and creamy sauces separate until serving. Layer wet ingredients at the bottom and greens at the top if using jars. Reheat gently with a splash of water or broth to revive pasta and grains. And don’t forget to label containers—mystery meals are only fun in theory.

You’ve got eight legit-delicious, under-400-calorie options that won’t make lunch feel like a chore. Pick two or three to batch this week, rotate them next week, and watch your fridge become the happiest spot in your kitchen. Ready to meal prep like a pro? Your future self says yes.