9 Low-Calorie Meal Prep Ideas

Prepare your meals for the week with these 9 low-calorie meal recipes. The recipes below can be stored in the fridge for 3-4 days and just need to be reheated the following day. These low-calorie meals are healthy and delicious and can be prepared for breakfast, lunch, and dinner.

1. Breakfast Sandwich

Ingredients:

• 4 bacon strips
• 4 deli meat
• 12 whole-grain English muffins
• cheddar cheese slices

Filling:

• 10 eggs
• 1 cup milk
• salt and pepper to taste
• garlic powder to taste
• 1 cup broccoli florets
• 1 cup red onion (chopped)
• 1 cup red bell pepper (chopped)

Instructions:

Filling:

Preheat oven to 375 F.

Prepare a 9 x 13-inch baking dish.
Add ten eggs and a cup of milk.
Season salt, pepper, and garlic powder to taste.
Mix until well combined.
Add broccoli florets, chopped red onion, and red bell pepper.
Mix well.
Place inside the preheated oven and let it bake for 25 minutes.
Remove from the oven.
Slice the filling into equal portions.
Set aside.

Meanwhile, place bacon strips and deli meat on a baking tray.
Place inside the oven and let it bake for 8-10 minutes.
Remove from the oven and set aside.

Place whole-grain English muffins on a baking tray.
Place inside the oven and let it boil for 5 minutes.
Remove from the oven and set aside.

Assembly:

Lay a whole-grain English muffin slice on a plate.
Add the filling, cheddar cheese slice, and bacon strip or deli meat.
Cover with another slice of whole-grain English muffin.
You can microwave for 3 minutes after assembling.
You can put it in the fridge and store it for up to a month.

2. Chicken And Veggies

Ingredients:

Vegetables:

• 1/2 sweet potato (unpeeled and cubed)
• 1/2 lb Brussels sprouts (halved)
• 1 carrot (unpeeled and sliced)
• 1/2 broccoli florets
• olive oil to taste
• salt and pepper to taste
• 1 tbsp rosemary
• 1 tbsp thyme
• 2 cloves garlic (minced)

Chicken:

• 2 chicken breasts (skinless)
• olive oil to taste
• salt and pepper to taste
• 1 tbsp rosemary
• 1 tbsp thyme
• 2 cloves garlic (minced)

Instructions:

Vegetables:

Preheat oven to 425 F.

Prepare a baking tray.
Place cubed sweet potatoes, halved Brussels sprouts, sliced carrots, and broccoli florets on it.
Drizzle olive oil to taste.
Season with salt, pepper, rosemary, thyme, and minced garlic.

Chicken:

Place skinless chicken breasts on a parchment paper.
Drizzle both sides with olive oil to taste.
Season with salt, pepper, rosemary, thyme, and minced garlic.
Fold the parchment paper.
Cinch the edges to seal.
Place it on the baking tray with the vegetables.
Place inside the preheated oven and bake for 25 minutes.
Remove from the oven and unwrap chicken breasts.
Chop into strips.
Serve the chicken strips and vegetables with rice.
Enjoy!

3. Honey Dijon Chicken Bowl

Ingredients:

• 2 chicken breasts (skinless)
• salt and pepper to taste
• whole grain mustard
• 5 tomatoes (halved)
• handful of baby carrots
• 2 corns
• handful of Brussels sprouts (halved)
• olive oil to taste

• 2 tbsp Dijon mustard
• 2 tbsp honey
• 2 tbsp water

Instructions:

Preheat oven to 400 F.

Prepare a baking tray and line with parchment paper.
Place the vegetables on the tray.
Drizzle with olive oil to taste.
Season with salt and pepper to taste.
Set aside.

Season skinless chicken breasts with salt, pepper, and whole grain mustard.
Fry the chicken breasts in a pan over medium-high heat.
Once golden brown, remove from the pan and transfer to a parchment paper.
Pour the mixture of Dijon mustard, honey, and water.
Fold up parchment paper and cinch the edges to seal.
Place it on the baking tray along with the vegetables.
Place it inside the oven and let it bake for 20-25 minutes.
Remove from the oven and unwrap the chicken.
Cut into strips.
Serve with the vegetables.
You can divide into portions and store up to 4 days for a week’s meal.
Enjoy!

4. Pesto Chicken & Veggies

Ingredients:

• 2 tbsp olive oil
• 4 chicken thighs (skinless and boneless)
• salt and pepper to taste
• 1 lb green beans
• 2 cups cherry tomatoes (halved)
• 1/2 cup pesto

Instructions:

Set a skillet over medium-high heat.
Add olive oil and heat it.
Add skinless and boneless chicken thighs in the pan.
Place the chicken thighs in the pan.
Season with salt and pepper to taste.
Fry each side for 3-5 minutes or until browned.
Remove from the pan and cut into strips.
Set aside.

In the same skillet, add green beans.
Stir and cook until tender.
Add the chicken strips, halved cherry tomatoes, and pesto.
Stir and cook until tomatoes are tender.
Remove from the pan and transfer to a plate.
Serve and enjoy!
You can divide them into portions and keep them in the fridge for up to 4 days for a week’s meal.

5. Garlic Paprika & Balsamic Soy Salmon And Veggies

Ingredients:

Balsamic Soy Salmon:

• 1/2 cup soy sauce
• 1/2 cup balsamic vinegar
• 1/4 cup olive oil
• 1 tbsp garlic (minced)
• 2 x 6 oz salmon fillets (skin-on)

Garlic Paprika Salmon:

• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• 1/2 tsp pepper
• 2 x 6 oz salmon fillets (skin-on)

Veggies:

• 1 carrot (sliced)
• 5 oz green beans (ends removed)
• 5 oz asparagus
• 1 yellow squash (sliced)
• olive oil to taste
• salt and pepper to taste

Instructions:

Balsamic Soy Salmon:

Prepare a baking dish.
Add soy sauce, balsamic vinegar, olive oil, and minced garlic.
Mix well.
Add salmon fillets into the mixture and coat well.
Cover with plastic cover and place in the fridge.
Let it chill for 30 minutes.
Set aside.

Garlic Paprika Salmon:

In a small bowl, mix paprika, garlic powder, onion powder, salt, and pepper.
Rub it on the salmon fillets.

Preheat oven to 450 F.

Place the balsamic soy and garlic paprika salmon fillets on a parchment-lined baking tray.
Add sliced carrots, green beans, and sliced yellow squash in the tray.
Drizzle olive oil on the veggies.
Season with salt and pepper.
Place it inside the preheated oven and let it bake for 11 minutes.
Remove from the oven.
Serve with rice.
You can divide them into portions and keep them in the fridge for up to 3 days for a week’s meal.
Enjoy!

6. One-Pan Teriyaki Chicken Bowl

Ingredients:

• 1/2 cup low-sodium soy sauce
• 3 tbsp water
• 1/2 tbsp garlic (minced)
• 1 tbsp cornstarch
• 4 tbsp honey
• 3 chicken breasts (skinless)
• 1/2 red bell pepper (julienned)
• 1 cup broccoli florets
• 1 cup green beans (ends removed)
• 1 cup baby carrots
• salt and pepper to taste
• sesame seeds (optional for garnishing)
• chopped green onions (optional for garnishing)

Instructions:

Set a saucepan over medium heat.
Add low-sodium soy sauce, water, minced garlic, cornstarch, and honey.
Stir to combine.
Let it simmer until thick.
Stir for a minute.
Remove from the heat.
Set aside.

Preheat oven to 400 F.

Prepare a baking tray and line it with parchment paper.
Spread half of the sauce on the center.
Lay the chicken breasts over the sauce.
Place julienned red bell pepper, broccoli florets, baby carrots, and green beans around the chicken breasts.
Season with salt and pepper to taste.
Drizzle the rest of the sauce over the veggies and chicken breasts.
Place it inside the preheated oven.
Let it bake for 20 minutes.
Once done, remove from the oven.
Cut the chicken into strips.
Serve and prepare with brown rice.
Garnish with sesame seeds and chopped green onion.
You can divide them into portions and keep them in the fridge for up to 4 days for a week’s meal.
Enjoy!

7. Shrimp & Asparagus Stir-Fry

Ingredients:

Shrimp:

• 2 tbsp olive oil
• 1 lb shrimps (peeled and deveined)
• 1/2 tsp salt
• 1/2 tsp crushed red pepper

Asparagus:

• 2 tbsp olive oil
• 1 lb asparagus (chopped)
• 1 tsp garlic (minced)
• 1 tsp ginger (chopped)
• 1/2 tsp salt

• 1 tbsp low-sodium soy sauce
• 2 tbsp lemon juice

Instructions:

Shrimp:

Set a frying pan over medium-high heat.
Add olive oil and heat it.
Add peeled and deveined shrimps.
Season with salt and crushed red pepper.
Stir and cook until color changes.
Once cooked, remove from the pan and transfer to a plate.
Set aside.

Asparagus:

In the same frying pan, add olive oil and heat it.
Add chopped asparagus, minced garlic, and chopped ginger.
Season with salt.
Stir and cook until tender.
Add cooked shrimps from earlier.
Add low-sodium soy sauce and lemon juice.
Stir until well combined.
Remove from the pan and transfer to a plate.
Serve and enjoy!

8. Cilantro Lime Chicken Veggie Rice

Ingredients:

• oil to taste
• 1 chicken breast (boneless, skinless, and cubed)
• salt and pepper to taste
• juice of a lime
• 1/3 cup cilantro (finely chopped)

• oil to taste
• 1/2 red onion (diced)
• 1 red bell pepper (diced)
• 2 cloves garlic (minced)
• 1 bag riced cauliflower
• 1 cup corn
• 1/2 tsp chili powder
• 1 can black beans (drained and rinsed)
• lime wedges

Instructions:

Set a frying pan over medium-high heat.
Add some oil to taste and heat it.
Add cubed chicken.
Season with salt and pepper to taste.
Fry until browned.
Add juice of a lime and finely chopped cilantro.
Stir and cook to combine.
Remove from the pan and transfer to a plate.
Set aside.

In the same frying pan, add some oil and heat it.
Saute diced red onion, diced red bell pepper, and minced garlic until tender.
Add riced cauliflower and corn.
Season with chili powder.
Stir and cook to combine.
Remove from the heat.
Serve with black beans, cooked chicken cubes, and lime wedges.
You can divide them into portions and keep them in the fridge for up to 4 days for a week’s meal.
Enjoy!

9. Sweet Potato Hash Egg Cups

Ingredients:

• 1/2 sweet potato (peeled and grated)
• olive oil to taste
• salt and pepper to taste
• 6 eggs
• some tomato (diced)
• some basil (freshly chopped)
• some garlic (minced)
• some spinach
• some red bell pepper (diced)
• some mushroom (sliced)
• parmesan cheese (grated)
• cheddar cheese (grated)

Instructions:

In a bowl, add grated sweet potato.
Drizzle with olive oil to taste.
Season with salt and pepper to taste.
Mix well.

Preheat oven to 400 F.

Prepare a muffin tray and lightly grease.
Divide the sweet potato mixture and add in each muffin cup.
Press into the bottom of each cup.
Place it inside the preheated oven and let it bake for 15 minutes.
Once done, remove from the oven.
Crack open an egg in each muffin.
Add your desired fillings in each muffin cup such as diced tomatoes, chopped basil, minced garlic, spinach, diced red bell pepper, and sliced mushroom.
Top it off with grated parmesan and cheddar cheese.
Place it inside the oven and bake for 15-20 minutes.
Once done, remove from the oven.
Remove from the muffin cups.
Serve and enjoy!

Images – https://www.youtube.com/watch?v=j4y_aB6j_Hc