Low-calorie meal prep is not just a smart way to save money and time during the week. It is also a great method for eating healthier. As the Harvard School of Public Health points out, it can lead to a more balanced diet and help manage your weight because you control what ingredients and portions you use. Plus, it can cut down on stress and that feeling of being overwhelmed when it comes to deciding what to eat each day.
Whether you are trying to achieve particular fitness goals or looking for a way to eat healthily, low-calorie meal prep can certainly help you out. In this blog, we have included some easy low-calorie recipes that will inspire your diet plan and help you stay on the right track!
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What Is Meal Prep and How Can It Help You?
Meal prep is essentially about getting your meals - lunches, dinners, and even breakfasts - ready in advance. Imagine it is Sunday, and you want to stick to your nutrition goals for the week ahead. Meal prepping allows you to whip up a batch of healthy meals so you can just grab what you need from the fridge each day. But it does not always have to be a huge weekend task. You can simply make extra portions of your usual dinner and save them in the fridge or freezer for later.
If you are wondering why you would prepare your meals in advance, you should look at the benefits. Namely, prepping your food a week ahead can help you in different ways, depending on your goals.
For those aiming to lose weight, low-calorie meal prep can really help you stay aligned with your calorie and macro goals. It is a smart way to avoid the temptation of grabbing something unhealthy or too expensive when you are at work.
On the other hand, if you are looking to stay healthy with a well-balanced diet, meal prep can also help. You will have time to consider what kind of food you want to eat, so you will never go for fast food or anything unhealthy. Plus, you can do your shopping a week ahead, so you will have all the ingredients at home.
Low-Calorie Meal Ideas
You might need some inspiration for low-calorie meal prep. Below, we have included some recommendations that will give you an idea of what you should include in your diet. While these recipes might seem more suited for lunch, feel free to enjoy them for dinner if you are in the mood for it. The great thing about meal prep is that there are really no strict rules!
1. Pasta Salad
This easy low-calorie recipe is a favorite! It can be whipped up in under 20 minutes and is surprisingly filling. Plus, it will give you the energy you need for your busy afternoons. Give it a try for a quick and convenient lunch!
You will need simple ingredients, such as 200g cooked pasta, 2 cans of tuna, 1 tin of sweetcorn, 2 shredded carrots, and 1 diced yellow pepper. For the dressing, gather 4 tablespoons of olive oil, the juice and zest of 1 lemon, ½ teaspoon of garlic powder, and some salt and pepper to taste. And voila, your salad is ready!
Luckily, pasta can stay in the fridge for several days and still taste good. So, it is ideal for low-calorie meal prep. If you love pasta, this can be an amazing option for your lunch.
2. Chickpea, Egg, and Spinach Curry
This delicious vegetarian chickpea curry is perfect for a quick and healthy dinner after a long day. It takes less than 20 minutes to prepare, and if you skip the eggs, you can make it vegan! This is one of the recipes that can be easily adjusted to fit different eating preferences.
Each serving packs in about 441 calories, 26 grams of protein, and 92 grams of carbohydrates, with only 8.5 grams coming from sugars. It also has 20 grams of fat, 15 grams of fiber, and 0.6 grams of salt. It is a great high-protein dish with no additional calories.
To make it, you will need a couple of large free-range eggs, a tablespoon of light olive oil, two teaspoons of cumin seeds, and a teaspoon of black mustard seeds. You will also want two tablespoons of medium curry powder, a teaspoon of garlic granules, and a teaspoon of ground ginger.
Do not forget a 400-gram tin of chopped tomatoes and a 400-gram tin of chickpeas, which you should drain and rinse. Moreover, you will also need a tablespoon of lemon juice, about 100 milliliters of boiling water, and 180 grams of baby leaf spinach. Season with salt and freshly ground black pepper, and finish it off with two tablespoons of chopped fresh coriander for garnish.
In about 20 minutes, you will have a nutritious meal that can be easily stored for later. Plus, it is a great dish you can take with you to work or whenever you are on the go.
3. Noodles with Tofu and Teriyaki
If you are looking for a high-protein, low-calorie meal prep, we have just the thing for you! These tasty teriyaki noodles paired with crispy tofu are a great choice, whether you have eliminated meat from your diet or are just trying to cut back a bit. They are full of flavor, loaded with veggies, and packed with plant-based protein. This meal is a nutritious option that will keep you satisfied throughout the day.
This recipe serves four and begins with making a delicious teriyaki sauce. You will need 70 ml of soy sauce, 2 tablespoons of brown sugar, a teaspoon each of finely chopped ginger and garlic, a teaspoon of sesame seed oil, a tablespoon of honey, 3 tablespoons of mirin, and 2 teaspoons of cornflour mixed with a little cold water.
Next up is the crispy tofu. Grab a block of tofu and marinate it in 3 tablespoons of soy sauce. Then, coat it with 50g of cornflour, and cook it in a tablespoon of coconut oil until it is nice and crispy.
For the stir fry, heat another tablespoon of coconut oil and add a carrot cut into matchsticks, as well as broccoli florets straight from the stem. Do not forget to cook four nests of egg noodles to bring it all together! To finish, garnish your dish with some chopped spring onions, and you are all set for a delicious and filling lunch!
4. Spicy Chicken and Rice Salad
This low-calorie meal prep takes just about an hour to prepare and makes enough to serve 6 to 8 people. One of the reasons I really love it is that you can make it ahead of time, plus it is packed with protein. Unlike typical salads that can get soggy, this dish uses cabbage instead of lettuce, so it holds up well in the fridge, even if you add in the jalapeño rice vinegar dressing beforehand.
Start with 1½ cups of brown rice and mix together a dressing with ¼ cup of unseasoned rice vinegar, ¼ cup of fish sauce, and ½ cup of freshly squeezed lime juice. Add 4 minced garlic cloves, 3 finely chopped jalapeño peppers, ¼ cup of granulated sugar, and ½ teaspoon of crushed red pepper flakes for a bit of heat.
For the main ingredients, you will need 2 cups of cubed or shredded chicken breast, half a head of cabbage that is cored and finely shredded, 3 chopped scallions, ¼ cup of chopped cilantro, and a julienned carrot. It is a delicious and satisfying meal that is perfect for lunch!
5. Egg Roll in a Bowl
Have you ever tried an egg roll in a bowl? It is basically the delicious filling of your favorite Chinese egg roll, but without the wrapper. This recipe features ground pork, but feel free to swap it for ground turkey or chicken if you prefer. To keep it gluten-free, just replace soy sauce with tamari.
The best part? It is paleo-friendly and can be whipped up in just 20 minutes! So, you can easily count it in your meal prep dishes for the week ahead.
The prep and cook time combined is only 20 minutes, making it a quick and tasty option. You will need some sesame oil, shredded carrots, both red and green cabbage, scallions, minced garlic and ginger, ground pork, soy sauce or tamari, rice vinegar, and a bit of sriracha for some heat. Do not forget to top it off with sesame seeds, some cilantro leaves, and thinly sliced red chiles for an extra kick!
6. Chicken with Rainbow Veggies
When you want something quick, healthy, and easy to prepare, this chicken recipe with rainbow veggies comes in handy. It is super simple, requires just one pan, and you can have it ready in about 35 minutes, which also makes cleanup a breeze.
You will need some nonstick spray, a pound of boneless, skinless chicken breasts, and a few other ingredients like sesame oil, soy sauce, and honey. Grab some diced red and yellow bell peppers, sliced carrots, broccoli florets, diced red onions, and a bit of extra-virgin olive oil. Remember to season it with kosher salt and freshly ground black pepper. To finish, sprinkle some chopped fresh parsley on top.
This is quite a healthy low-calorie meal idea, and considering it is easily prepared, you can have it any time you need something quick to eat.
7. Sweet Chilli Salmon
If you are on the hunt for a delicious and easy weeknight dinner, this Asian-inspired salmon dish is a great choice! It is coated in a sticky-sweet chili glaze that brings loads of flavor while still being light on calories. When you serve it alongside fluffy basmati rice and crunchy tenderstem broccoli, the entire meal comes in at under 500 calories. It is just right for those days when you want something satisfying but healthy.
Not only does this recipe taste amazing, but it also comes with protein and essential omega-3s. Plus, it is super simple to make, so it is perfect for impressing friends and family or saving the leftovers for lunch the next day.
This dish serves two, and it takes about 30 minutes to prepare, including marination, and only 10 minutes to cook. You will need two skinless salmon fillets, a teaspoon of fresh ginger, one garlic clove, a tablespoon of soy sauce, two tablespoons of oyster sauce, and two tablespoons of sweet chili sauce. Do not forget 100 grams of basmati rice, 100 grams of tenderstem broccoli, a couple of spring onions, and a sprinkle of sesame seeds to finish it off.
8. Pumpkin Protein Muffins
Sometimes, you may not want regular lunch but something like a snack to easily satisfy your cravings. This is where pumpkin protein muffins shine! These are amazing pastries that will stick with your heart! Plus, you can eat them whenever you feel hungry, meaning they are tasty on-the-go food!
To make these delicious muffins, first, you will need to grab some whey protein powder. It is a great way to add a boost of protein without altering the taste or texture. Make sure to use a quality protein supplement without additives that will disrupt your healthy diet. You can count on our protein products to help you make this delicious recipe and meet your protein intake requirements.
Next, for the flour, you can also use regular all-purpose flour if gluten is not a concern. Also, you will need a 15-ounce can of pure pumpkin puree, brown sugar or coconut sugar, and eggs. If you are skipping the eggs, just mix some ground flaxseed with water to create flax eggs that work perfectly!
You will also need olive or avocado oil to keep the muffins moist, along with some Grade A pure maple syrup for that delicious sweetness. A splash of vanilla extract adds to the flavor, while pumpkin pie spice brings all the seasonal vibes. If you do not have pumpkin pie spice, you can mix up your own with some common spices like cinnamon and nutmeg.
Finally, top your muffins with raw pumpkin seeds for a delightful crunch. And, you will have your meal prepared.
Over to You
When you want a change in your diet and lifestyle, deciding on low-calorie meal prep can be the thing you need. You will not only eat more healthily, but you will also be able to achieve some fitness goals - whether it is weight loss or muscle gain
