
Whether you’re working towards a certain goal or you’re just looking for a lighter lunch option that won’t leave you slumped at your desk all afternoon, we’ve got you covered with these low-calorie meal prep ideas.
All of these delicious recipes are big on taste but every single one comes in at under 500 calories per serving.
1. Cold Peanut Noodle Salad
The satay-style dressing is reason alone to make this recipe, trust us.
Calories | Protein | Carbs | Fat |
176 | 10.4g | 25.7g | 2.9g |
2. Naked Chicken Burrito Bowl
Take the wrap out of the equation and you’ve got yourself a macro-friendly lunch that still delivers all those incredible Mexican-inspired flavours.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
378 | 30g | 35g | 8g |
3. Easy Pasta Salad Meal Prep
This time-saving meal prep solution is ideal to get you ahead for the week and you only need a handful of ingredients. Bon appetit!
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
415 | 26g | 40g | 20g |
4. One-Pan Halloumi & Harissa Bake
This simple dish sure does hit the spot – and you could actually make it even more macro-friendly by switching out the bed of couscous and serving with a leafy green salad.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
409 | 16.5g | 22.9g | 25.9g |
5. Teriyaki Turkey Meatballs
We know, we know — it’s hard to believe that these sweet & sticky meatballs could be low calorie. But trust us, they are. Oh, and each portion packs in a massive 36g of protein.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
338 | 36.8g | 50g | 4.4g |
6. Crispy Tofu & Teriyaki Noodles
Want a meat-free lunch idea to mix up your week? We’ve got you with this sizzling tofu stir-fry recipe.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
462 | 17g | 67g | 14g |
7. Creamy Garlic Chicken & Rice
Forget your average dry, dull chicken & rice meal prep and try this deliciously creamy recipe instead.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
387 | 45.9g | 32.7g | 7g |
8. Chorizo & Bean Stew
This hearty chorizo & bean stew is low-calorie meal prep that will keep you full & leave you feeling warm inside. For a lower carb option, serve with crisp rocket leaves or your favourite greens rather than bread.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
257 | 13.5g | 18.2g | 11.8g |
9. 10-Minute Chickpea Salad
Tasty meal prep doesn’t have to take all night to prepare — this deliciously fresh & flavour-packed salad will literally take 10 minutes and requires no cooking at all.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
401 | 19g | 25.5g | 23g |
10. Stuffed Peppers With Beef Mince & Bulgur Wheat
These stuffed peppers are packed with protein and healthy dose of low GI carbs, along with plenty of vitamins, minerals and fibre.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
464 | 39.6g | 30.6g | 17.4g |
11. Spicy Chicken With Couscous
Bursting with vibrant flavour, this spicy chicken recipe is an easy win to liven up your weekly meal prep.
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
284 | 50g | 22.2g | 3.7g |
12. Easy Teriyaki Chicken Rice Bowl
This isn’t just any old chicken and rice. It’s succulent chicken coated in sticky teriyaki sauce on top of fluffy rice. And of course, broccoli, because you’ve got to have some greens.

Easy Sticky Teriyaki Chicken Rice Bowl
Level up your chicken and rice
Nutritional info per serving:
Calories | Protein | Carbs | Fat |
472 | 41g | 47g | 13g |
13. “Green Goddess” Salad
Straight off your TikTok “For You” page is the “Green Goddess” salad. And you better believe the hype. Packed with loads of greens, parmesan cheese, and crunchy protein crisps for dipping, this is easily transportable and delicious.

Super-Healthy “Green Goddess” Salad | TikTok Recipe
Get a load of your greens in one deliciously simple recipe.
Calories | Protein | Carbs | Fat |
461 | 22.8g | 43g | 22.5g |
14. Creamy Peanut Chicken Noodles
These 15-minute peanut chicken noodles are fuss-free and deliver those all-important macros in under 500 calories. Whack in the microwave at work or enjoy cold.

Creamy Peanut Chicken Noodles
A peanutty midweek feast to look forward to.
Calories | Protein | Carbs | Fat |
473 | 40g | 52.1g | 12.1g |
15. Creamy Tomato Salmon Pasta
Crowned the best pasta recipe by its creator, this pasta dish brings comfort food to meal prep. It’s just under 500 calories and still super creamy.

Delicious Creamy Tomato Salmon Pasta
Just try and stop us from making this one.
Calories | Protein | Carbs | Fat |
499 | 27g | 45.9g | 21.3g |
Enjoyed our low-calorie meal prep recipes? Try these next:

Cold Peanut Noodle Salad Meal Prep | Easy Vegan Recipe
A low-calorie lunch that’s packed with flavour.

Naked Chicken Burrito Bowl Meal Prep
This naked burrito bowl is the perfect macro-friendly lunch.


Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.
On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.
Find out more about Lauren’s experience here.