Kick that boring old $16 bowl of kale to the curb with these 25 easy, low-calorie lunch meal prep recipes. These meals are just as healthy and convenient, but also happen to be simple to make ahead at home—think shrimp scampi zoodles, make-ahead aloo gobi and honey sesame chicken, for starters. Plus, I guarantee you’ll look forward to devouring them. To really seal the deal, they’re all under 400 calories.
25 Low-Calorie Lunch Meal Prep Ideas That Are Surprisingly Easy to Make
Cook once, eat all week
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Published Aug 2, 2024
Pinch of Yum
The Benefits of Low-Calorie Meal Prepping for Lunch
Meal-prepping low-calorie lunches isn’t just a good way to save money and time during the week; it’s also an effective way to eat healthier. According to the Harvard School of Public Health, it can make for a more nutritionally balanced diet and help with weight control, since you decide the ingredients and portions served. And not for nothing, it can help reduce stress and decision paralysis (since you’re not feeling rushed to decide what to eat every day).
1. Make-Ahead Spicy Chicken and Rice Salad - 323 Calories
- Time Commitment: 1 hour
- Why I Love It: make ahead, high protein
- Serves: 6 to 8
High-protein lunches don’t have to be bland, and this low-cal number is proof. Since it’s made with cabbage instead of lettuce, it will hold up in the fridge even if you add the jalapeño rice vinegar dressing ahead of time.
2. Greek Yogurt Chicken Salad Stuffed Peppers - 400 Calories
- Time Commitment: 30 minutes
- Why I Love It: crowd-pleaser, <30 minutes
- Serves: 6
It has all the creaminess of the original, minus the gobs of mayo. If you want to serve the salad in bell pepper boats, keep them separate until the day of. (You can also make the salad into a sandwich if you want.)
3. 20-Minute Shrimp Scampi Zoodles - 312 Calories
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes, pescatarian
- Serves: 4
If you’re looking for ketotarian lunch recipes that can be made ahead, look no further. Bonus: It requires less than ten ingredients to make the whole thing.
4. Overstuffed Sweet Potatoes with Chipotle-Lime Yogurt - 372 Calories
- Time Commitment: 50 minutes
- Why I Love It: vegetarian, <10 ingredients
- Serves: 4
Here’s proof that plant-based meals aren’t rabbit food. Cook a few sweet potatoes ahead of the week, then portion out the toppings so you can grab your lunch and go. I like adding avocado, but slice that one up right before you eat so it doesn’t turn brown.
5. 20-Minute Paleo Egg Roll in a Bowl - 380 Calories
- Time Commitment: 20 minutes
- Why I Love It: <30 minutes, paleo
- Serves: 4
A bowl recipe that’s under 400 calories and doesn’t require you to prep a billion ingredients? Be still my heart. This meal-prep lunch is like the saucy, savory interior of your favorite Chinese takeout finger food, minus the outer shell.
6. Gena Hamshaw’s Caesar Smashed White Beans - 156 Calories
- Time Commitment: 5 minutes (+ soaking time)
- Why I Love It: vegan, <15 minutes, crowd-pleaser
- Serves: 6
This meal-prep low calorie lunch recipe also happens to be vegan and no-cook, so you have almost no excuse to not make it. Use canned beans if you want to eliminate the soaking time.
7. Sheet Pan Sausage and Veggies with Lemon Butter - 310 Calories
- Time Commitment: 40 minutes
- Why I Love It: sheet pan recipe, crowd-pleaser, gluten free
- Serves: 6
With this much flavor, you might not believe this meal-prep lunch clocks in at just 310 calories per serving. (You can thank the store-bought chicken sausage and lemon butter for that.)
8. Spicy Stir-Fried Chicken and Shredded Brussels Bowls - 300 Calories
- Time Commitment: 25 minutes
- Why I Love It: <30 minutes, dairy free
- Serves: 2
If you’re not embracing Brussels sprouts, this might be the meal to sell you on the nutritious veggie. Shredded thinly, they add crunchy texture and lots of fiber to this 25-minute meal.
9. Citrus, Shrimp and Quinoa Salad with Feta - 398 Calories
- Time Commitment: 20 minutes
- Why I Love It: gluten free, <30 minutes, pescatarian
- Serves: 4
This seafood salad will hold in the fridge for up to two days, so it’s ideal if you want to make a low-calorie lunch for two people, then eat it on Monday and Tuesday to enjoy your life.
10. Sheet Pan Chicken and Rainbow Veggies - 380 Calories
- Time Commitment: 35 minutes
- Why I Love It: sheet pan recipe, dairy free
- Serves: 4
Some sheet pan recipes promise a lot and fail to deliver, but this one is worth the (minimal) effort. The soy sauce–seasoned chicken is juicy and flavorful, while the colorful veggies come out of the oven perfectly tender.
11. Sheet Pan Chicken Shawarma with Lemon-Tahini Drizzle - 358 Calories
- Time Commitment: 45 minutes
- Why I Love It: high protein, sheet pan recipe, crowd-pleaser
- Serves: 6
The whole meal comes together in less than 45 minutes and is packed with spices like cumin, cinnamon and paprika, making this meal rich and decadent (yet only 358 calories per serving). Pack it with pita for the full effect.
12. Sweet Potato Chili with Turkey and Black Beans - 294 Calories
- Time Commitment: 1 hour, 35 minutes
- Why I Love It: make ahead, high protein, crowd-pleaser
- Serves: 6
Looking for winter meal-prep lunch recipes? Chili is one of those healthy one pot meals that gets better the next day (and the next). Just hold off on adding the toppings—I like avocado and shredded cheddar—for when you're about to eat.
13. Meal-Prep Mayo-Less Potato Salad - 188 Calories
- Time Commitment: 40 minutes
- Why I Love It: crowd-pleaser, <10 ingredients, vegetarian
- Serves: 6
Instead of mayonnaise, you’ll use mustard and sour cream to coat this salad in a tangy, creamy dressing that’s surprisingly low-calorie. Round out the meal with a low-carb side dish that can be made ahead, like chilled cucumber salad.
14. Meal Prep Creamy Kale Caesar Salad - 243 Calories
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes, vegetarian, <10 ingredients
- Serves: 4
If you think kale Caesar is played out, you haven’t tried this version. The simple dressing is made with sour cream, lemon juice, garlic and Parm, and the walnuts act as a healthier alternative to croutons.
15. Make-Ahead Aloo Gobi - 239 Calories
- Time Commitment: 30 minutes
- Why I Love It: vegetarian, make ahead, dairy free
- Serves: 4
This convenient make-ahead version of a classic Indian dish is made from cauliflower, potatoes and a ton of aromatic spices. It’s as good as takeout and keeps in the fridge for up to four days.
16. Meal-Prep Turkey Meatballs with Zucchini Noodles - 393 Calories
- Time Commitment: 35 minutes
- Why I Love It: gluten free, low carb, high protein
- Serves: 4
These lightened-up meatballs are rich, juicy and best of all, ready in just a half an hour. Use store-bought marinara to save time (and your sanity).
17. Meal-Prep Honey Sesame Chicken with Broccolini - 377 Calories
- Time Commitment: 35 minutes
- Why I Love It: high protein, dairy free
- Serves: 4
Ugh, plain chicken breasts again? Not today. These chicken thighs are glazed with a sweet-savory sauce that delivers on flavor without adding a ton of calories. If you're not into broccolini, you could serve it with green beans or even sweet potatoes.
18. Spicy Chicken and Sweet Potato Meal Prep Magic - 237 Calories
- Time Commitment: 45 minutes
- Why I Love It: crowd-pleaser, high protein
- Serves: 8
This is a low-carb lunch idea I can get behind. Why? For starters, it has enough protein to still keep you full. And just as importantly, it’s packed with flavor.
19. Easy Chickpea Chopped Salad - 277 Calories
- Time Commitment: 30 minutes
- Why I Love It: <30 minutes, Mediterranean, gluten free
- Serves: 4
Instead of settling for a wilted salad from the fast-casual place that charges you an arm and a leg, try this crunchy chickpea salad at home. It’s made with cucumbers and tomatoes that can last in the fridge, so you won’t have to deal with slimy lettuce.
20. Mediterranean Couscous Salad with Raw Squash and Feta - 386 Calories
- Time Commitment: 35 minutes
- Why I Love It: vegetarian, dairy free
- Serves: 6
The thinly sliced raw squash is like an alternative to cucumber, and the flavorful dressing is made with lemon juice and punchy shallot. It’s so tasty, you might want to eat the rest for dinner. (In that case, make a double batch.)
21. Sheet Pan Chicken Tinga Bowls - 356 Calories
- Time Commitment: 45 minutes
- Why I Love It: sheet pan recipe, dairy free, make ahead
- Serves: 3 to 4
Generously sauced chicken paired with roasted bell peppers, quinoa and black beans: Yep, it tastes like a taco but is basically the same as a salad.
22. Satay Chicken Meal Prep Lunch Bowls - 333 Calories
- Time Commitment: 55 minutes
- Why I Love It: dairy free, gluten free
- Serves: 4
Marinated chicken, crispy vegetables and a sweet, nutty sauce are meal-prep no brainers. You might end up wanting to drizzle the peanut sauce on everything, so make extra if you have time.
23. Buffalo Chicken Ranch Whole30 Meal Prep - 382 Calories
- Time Commitment: 45 minutes
- Why I Love It: paleo, keto, Whole30
- Serves: 5
FYI, this healthy Buffalo chicken recipe is Whole30, keto and paleo, so if you’re following a diet, you can put it on your lunch menu. (And if you’re not, it’s still delish.)
24. Baked Teriyaki Chicken with Vegetables - 244 Calories
- Time Commitment: 45 minutes
- Why I Love It: one pan, dairy free
- Serves: 4
A takeout-style dish that comes together in less than an hour and on a single pan? You have nothing to lose with this low-calorie meal-prep lunch.
25. Meal-Prep Creamy Pasta Salad with Broccoli and Raisins - 314 Calories
- Time Commitment: 15 minutes
- Why I Love It: <30 minutes, make ahead, vegetarian
- Serves: 4
Have your cake and eat it too: This pasta salad recipe is 314 calories per serving and mayo-free, so yes, it’s part of a balanced diet (yours, specifically).
Summary: So, Why Bother Trying These Low-Calorie Meal Prep Ideas?
Making low-calorie meal-prep lunches like the ones on this list is one way to add healthy dishes to your diet without taking up all your time, and it can save you money and reduce stress in the process. And although it can seem daunting, it’s surprisingly simple with the right recipes. Choose meals that make multiple servings, can keep in the fridge for at least a few days and contain a healthy mix of carbs, protein and fat for the most nutritious options. Feel like you don’t have the time to hang out in the kitchen on Sunday? Try using your Instant Pot or slow cooker to streamline the cooking process. (One make-ahead lunch and you might never look back.)
