15 Easy Low Calorie Meal Prep Ideas (Healthy, Simple & Week-Friendly)
Meal prepping is one of the most effective ways to stay consistent with healthy eating, especially when you’re aiming for a calorie deficit.
These easy low calorie meal prep recipes are designed to save time, reduce stress, and help you make smarter food choices throughout the week.
Whether you’re looking for healthy meal prep for the week, low cal meal prep, or simple meal prep clean eating ideas, this list has you covered.
From low calorie meal ideas to low carb meal prep options, these meals are practical, flavorful, and ideal for anyone looking for meal prep ideas healthy and sustainable.
1. Lemon Garlic Chicken with Roasted Vegetables
This lemon garlic chicken is a classic low calorie meal idea that’s flavorful yet light. Paired with roasted vegetables, it’s perfect for healthy meal prep for the week and fits well into meal prep clean eating plans.
Ingredients
- 2 boneless, skinless chicken breasts
- 2 cups mixed vegetables (broccoli, zucchini, bell peppers)
- 1 tablespoon olive oil
- Juice of 1 lemon
- 2 cloves garlic, minced
- Salt and black pepper, to taste
Instructions
- Preheat oven to 400°F (200°C).
- Toss vegetables with half the olive oil, salt, and pepper.
- Place chicken breasts on a baking sheet and season with garlic, lemon juice, salt, and pepper.
- Roast chicken and vegetables for 20–25 minutes, flipping halfway.
- Let cool slightly, then divide into meal prep containers.
2. Turkey & Veggie Stir-Fry
This turkey stir-fry is a lean, protein-packed option for easy healthy meal prep. It’s low in calories, high in volume, and ideal for low carb meal prep or calorie deficit recipes.
Ingredients
- 1 lb lean ground turkey
- 2 cups mixed stir-fry vegetables
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon minced garlic
Instructions
- Heat a skillet over medium heat and add sesame oil.
- Cook ground turkey until browned and fully cooked.
- Add garlic and stir for 30 seconds.
- Add vegetables and soy sauce, cooking until tender-crisp.
- Portion into containers once cooled.
3. Baked Salmon with Steamed Broccoli
This baked salmon meal is one of the best healthy meal prep ideas when you want something nutritious yet satisfying. It balances healthy fats and protein while still working for low cal meal prep.
Ingredients
- 2 salmon fillets
- 2 cups broccoli florets
- 1 tablespoon olive oil
- Lemon slices
- Salt and pepper, to taste
Instructions
- Preheat oven to 375°F (190°C).
- Place salmon on a lined baking sheet, season with salt and pepper.
- Drizzle with olive oil and top with lemon slices.
- Bake for 15–18 minutes until flaky.
- Steam broccoli and portion with salmon into containers.
4. Chicken Burrito Bowls (Low Cal Version)
These chicken burrito bowls are lighter meal prep ideas healthy that still feel filling. Made with lean protein and veggies, they’re great low calorie meal ideas for busy weeks.
Ingredients
- 2 grilled chicken breasts, sliced
- 1 cup cooked cauliflower rice
- ½ cup black beans
- ½ cup corn
- Salsa, to taste
Instructions
- Grill or pan-cook chicken until fully done.
- Warm cauliflower rice in a skillet.
- Assemble bowls with rice, chicken, beans, and corn.
- Add salsa on top.
- Divide evenly into meal prep containers.
5. Egg White & Veggie Breakfast Scramble
This egg white scramble is a high-protein, low calorie meal prep option that’s perfect for breakfast. It supports healthy meal prep for the week and works well for calorie deficit recipes.
Ingredients
- 1 cup liquid egg whites
- 1 cup spinach
- ½ cup diced bell peppers
- Salt and black pepper, to taste
Instructions
- Heat a non-stick pan over medium heat.
- Add egg whites and cook gently.
- Stir in vegetables and season lightly.
- Cook until eggs are set and veggies softened.
- Cool and portion into containers.
6. Greek Chicken Salad Meal Prep
This Greek chicken salad is a fresh and flavorful low calorie meal idea packed with lean protein and veggies. It’s ideal for healthy meal prep for the week and supports meal prep clean eating goals.
Ingredients
- 2 grilled chicken breasts, chopped
- 2 cups chopped romaine lettuce
- ½ cup cherry tomatoes, halved
- ¼ cup cucumber, diced
- 2 tablespoons feta cheese
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Dried oregano, salt, and pepper
Instructions
- Grill or pan-cook chicken until fully cooked and let it cool.
- Chop vegetables and place them in a large bowl.
- Add chicken and sprinkle with feta cheese.
- Whisk olive oil, lemon juice, oregano, salt, and pepper.
- Drizzle dressing over salad and portion into containers.
7. Shrimp & Veggie Stir-Fry
This shrimp stir-fry is a quick easy healthy meal prep option that’s low in calories and carbs. It’s perfect for low carb meal prep and light calorie deficit recipes.
Ingredients
- 1 lb raw shrimp, peeled and deveined
- 2 cups mixed vegetables (snap peas, bell peppers, broccoli)
- 1 tablespoon olive oil
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon minced garlic
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add shrimp and cook for 2–3 minutes per side until pink.
- Remove shrimp and set aside.
- Stir-fry vegetables with garlic until tender-crisp.
- Return shrimp to pan, add soy sauce, mix well, and portion.
8. Zucchini Noodles with Turkey Meatballs
Zucchini noodles with turkey meatballs are a satisfying low cal meal prep that feels indulgent without the calories. It’s one of the best meal prep ideas healthy for pasta lovers.
Ingredients
- 2 medium zucchinis, spiralized
- 12 small lean turkey meatballs
- ½ cup low-sugar marinara sauce
- Salt, pepper, and Italian seasoning
Instructions
- Bake or pan-cook turkey meatballs until fully cooked.
- Lightly sauté zucchini noodles for 2–3 minutes.
- Warm marinara sauce in a small saucepan.
- Combine noodles, meatballs, and sauce gently.
- Divide into containers once cooled.
9. Tuna & Chickpea Protein Bowls
These tuna bowls are filling low calorie meal ideas that provide protein and fiber. They’re great for meal prep clean eating and easy healthy meal prep for the week lunches.
Ingredients
- 2 cans tuna, drained
- 1 cup canned chickpeas, rinsed
- ½ cup diced cucumber
- ½ cup cherry tomatoes
- 1 tablespoon olive oil
- Lemon juice, salt, and pepper
Instructions
- Add tuna and chickpeas to a mixing bowl.
- Stir in cucumber and tomatoes.
- Drizzle with olive oil and lemon juice.
- Season with salt and pepper.
- Mix well and portion into containers.
10. Cauliflower Fried Rice (Low Cal Version)
This cauliflower fried rice is a lighter twist on a classic, making it ideal for low carb meal prep and calorie deficit recipes. It’s filling, flavorful, and great for easy healthy meal prep.
Ingredients
- 3 cups cauliflower rice
- 1 cup mixed frozen vegetables
- 2 eggs, lightly beaten
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sesame oil
Instructions
- Heat sesame oil in a large pan over medium heat.
- Add cauliflower rice and cook for 3–4 minutes.
- Push rice to the side and scramble eggs in the pan.
- Add vegetables and soy sauce, stirring well.
- Cook until heated through and portion into containers.
11. Grilled Chicken & Quinoa Bowls
These grilled chicken quinoa bowls are balanced low calorie meal ideas that still feel hearty. They work well for healthy meal prep for the week and offer flexibility for both low carb meal prep and clean eating.
Ingredients
- 2 grilled chicken breasts, sliced
- 1 cup cooked quinoa
- 1 cup roasted vegetables (zucchini, carrots, peppers)
- 1 tablespoon olive oil
- Salt, pepper, and herbs
Instructions
- Cook quinoa according to package instructions and let cool.
- Grill chicken until fully cooked, then slice thinly.
- Roast vegetables with olive oil until tender.
- Assemble bowls with quinoa, chicken, and vegetables.
- Divide evenly into meal prep containers.
12. Turkey Lettuce Wraps
Turkey lettuce wraps are light low cal meal prep options perfect for lunch or dinner. They’re great for low carb meal prep and fit well into calorie deficit recipes.
Ingredients
- 1 lb lean ground turkey
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Romaine or butter lettuce leaves
- Salt and pepper
Instructions
- Heat olive oil in a skillet over medium heat.
- Cook turkey until browned and fully cooked.
- Season with garlic powder, salt, and pepper.
- Spoon turkey into lettuce leaves.
- Store filling separately and assemble before eating.
13. Baked Cod with Green Beans
This baked cod dish is one of the simplest low calorie meal ideas. It’s light, protein-rich, and perfect for meal prep clean eating or easy healthy meal prep dinners.
Ingredients
- 2 cod fillets
- 2 cups green beans
- 1 tablespoon olive oil
- Lemon slices
- Salt and pepper
Instructions
- Preheat oven to 375°F (190°C).
- Place cod and green beans on a lined baking sheet.
- Drizzle with olive oil and season with salt and pepper.
- Add lemon slices on top.
- Bake for 18–22 minutes until fish flakes easily.
14. Chicken Veggie Soup (Low Cal)
This chicken veggie soup is comforting yet light, making it ideal for easy healthy meal prep. It’s perfect for low calorie meal prep during colder weeks and supports calorie deficit recipes.
Ingredients
- 2 cups cooked shredded chicken
- 4 cups low-sodium chicken broth
- 1 cup diced carrots
- 1 cup celery
- 1 cup spinach
Instructions
- Add broth, carrots, and celery to a pot and bring to a simmer.
- Cook until vegetables are tender.
- Stir in shredded chicken and spinach.
- Simmer for 5 more minutes.
- Cool slightly and portion into containers.
15. Tofu & Veggie Sheet Pan Meal
This tofu sheet-pan meal is a plant-based low calorie meal prep option that’s simple and nutritious. It works well for meal prep ideas healthy and clean eating routines.
Ingredients
- 14 oz firm tofu, cubed
- 2 cups mixed vegetables
- 1 tablespoon olive oil
- Soy sauce or seasoning of choice
Instructions
- Preheat oven to 400°F (200°C).
- Toss tofu and vegetables with olive oil and seasoning.
- Spread evenly on a baking sheet.
- Roast for 25–30 minutes, flipping halfway.
- Let cool and divide into meal prep containers.
