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27 Low-Calorie Meal Prep Ideas Under 400 Calories

Maintaining a healthy diet while juggling a busy lifestyle can often feel overwhelming. Meal prepping is a fantastic way to save time, reduce stress around meal times, and help you stay on track with your nutritional goals. If you’re looking for meals that are both low in calories and easy to prepare, you’re in the right place. Here are 27 delicious meal prep ideas, each packing in under 400 calories.

1. Chickpea Salad

A refreshing mix of chickpeas, diced cucumber, cherry tomatoes, red onion, and a squeeze of lemon juice. This salad is high in protein and perfect for lunch.

2. Quinoa and Black Bean Bowl

Combine cooked quinoa, black beans, corn, and salsa for a flavour-packed bowl that is filling yet light.

3. Turkey and Spinach Wraps

Wrap slices of turkey breast with fresh spinach, tomato, and a light spread of hummus in a whole-grain wrap for a satisfying meal.

4. Zucchini Noodles with Pesto

Spiralise zucchini and toss with a homemade or store-bought pesto sauce. Add cherry tomatoes and grilled chicken for extra protein.

5. Lentil Soup

A hearty lentil soup made with carrots, celery, and spices is not only comforting but also low in calories. Portion it out for easy reheating.

6. Greek Yogurt Parfait

Layer Greek yogurt with mixed berries and a sprinkle of granola for a nutritious breakfast or snack.

7. Veggie Stir-Fry

Sauté a mix of your favourite vegetables with a splash of soy sauce and ginger. Serve with cauliflower rice for a low-calorie twist.

8. Stuffed Peppers

Pepper halves filled with a mixture of lean minced meat, brown rice, and vegetables make a nutritious, flavourful meal prep option.

9. Chicken and Broccoli Bake

A simple bake of chicken breast, steamed broccoli, and a sprinkle of grated cheese or nutritional yeast can make for a delicious dinner.

10. Egg Muffins

Whisk together eggs, spinach, diced bell peppers, and feta cheese, then bake in muffin tins. These are easy to reheat for breakfast on-the-go.

11. Cabbage Rolls

Make cabbage rolls stuffed with quinoa, black beans, and spices, then bake them in a light tomato sauce.

12. Overnight Oats

Combine oats, almond milk, chia seeds, and your choice of fruit in jars for an easy grab-and-go breakfast.

13. Shrimp and Avocado Salad

Toss cooked shrimp with diced avocado, mixed greens, and a light vinaigrette for a refreshing salad option.

14. Roasted Vegetable Medley

Roast a mix of seasonal vegetables like carrots, bell peppers, and zucchini in olive oil, and pack for a wholesome side dish.

15. Cauliflower Rice Burrito Bowl

Using cauliflower rice as a base, add black beans, salsa, diced tomatoes, and avocado to create a fulfilling burrito bowl.

16. Tomato Basil Pasta

Whole wheat pasta tossed with fresh tomatoes, basil, and a drizzle of olive oil creates a light yet delicious meal.

17. Spiced Carrot and Hummus Snack Packs

Cut carrot sticks and pair them with hummus for a nutritious snack that will keep you energised throughout the day.

18. Baked Sweet Potato

Bake sweet potatoes and stuff them with a mixture of black beans, corn, and a sprinkle of cheese for a nutritious main dish.

19. Couscous with Vegetables

Prepare couscous and mix in diced vegetables, herbs, and a light dressing for a cold salad that’s great for meal prep.

20. Fruit and Nut Energy Bites

Combine oats, nut butter, and dried fruits to form bite-sized energy balls, perfect for snacking.

21. Minced Beef and Veggie Stir-Fry

Cook minced beef with broccoli, bell peppers, and a splash of soy sauce for a protein-packed meal.

22. Oven-Baked Fish Tacos

Lightly bake white fish with spices and serve in corn tortillas with shredded cabbage and a lime wedge.

23. Chilled Quinoa and Chickpea Salad

Mix cooked quinoa and chickpeas with diced cucumber, parsley, lemon juice, and a touch of olive oil for a cooling lunch.

24. Almond Butter Banana Wrap

Spread almond butter on a wholegrain wrap, add sliced banana, and roll up for a quick and nutritious snack.

25. Baked Falafel with Tzatziki

Baked falafel served with a side of tzatziki sauce make for a delightful and healthy meal option.

26. Spinach and Feta Stuffed Chicken Breast

Stuff chicken breasts with spinach and feta, bake until cooked through, and enjoy a protein-rich meal.

27. Creamy Tomato Basil Soup

A homemade creamy tomato basil soup made with low-fat ingredients is comforting and can be portioned for multiple meals.

Final Thoughts

These meal prep ideas are not only low in calories but also simple to make. Preparing your meals in advance can help you stick to your health goals while enjoying a variety of flavours and nutrients throughout the week. With these 27 meal prep options, you can enjoy nutritious, home-cooked meals without exceeding 400 calories each. So roll up your sleeves, get cooking, and set yourself up for success!