7 Meal Prep Ideas Under 300 Calories to Save Time

Meal prepping doesn’t have to mean sad desk lunches or flavorless chicken and broccoli. These 10 recipes clock in under 300 calories each, taste amazing, and will actually make you excited for Monday morning. Let’s get cooking!

1. Cauliflower Fried Rice That’ll Fool Your Takeout Cravings

This low-cal swap gives you all the flavors of your favorite Chinese takeout without the post-lunch food coma. You can prep five servings in under 30 minutes, and it reheats like a dream.

Ingredients:

• 4 cups riced cauliflower (fresh or frozen)
• 2 eggs, beaten
• 1 cup mixed frozen vegetables
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon fresh grated ginger
• 2 green onions, sliced

Instructions:

1. Heat half the sesame oil in a large skillet over medium-high heat and scramble the eggs. Set them aside.
2. Add remaining oil to the pan and sauté garlic and ginger for 30 seconds until fragrant.
3. Toss in the frozen vegetables and cook for 3-4 minutes.
4. Add the riced cauliflower and stir-fry for 5-6 minutes until tender.
5. Pour in the soy sauce, add the scrambled eggs back in, and mix everything together.
6. Top with green onions and divide into meal prep containers.

Pro tip: Add sriracha or chili garlic sauce to individual portions when reheating if you like things spicy. This dish stays fresh in the fridge for up to 5 days and comes in at just 180 calories per serving.

2. Mason Jar Greek Salad That Actually Stays Crunchy

The secret to a non-soggy salad? Layering in the right order. This Mediterranean masterpiece keeps perfectly in mason jars and assembles itself when you’re ready to eat.

Ingredients:

• 3 tablespoons red wine vinegar
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red onion, thinly sliced
• 1/2 cup chickpeas, drained
• 1/4 cup kalamata olives, sliced
• 2 tablespoons crumbled feta cheese
• 3 cups chopped romaine lettuce

Instructions:

1. Whisk together vinegar, olive oil, and oregano in a small bowl.
2. Divide the dressing among the bottom of four wide-mouth mason jars.
3. Layer chickpeas, then tomatoes, cucumber, and red onion on top of the dressing.
4. Add olives and feta cheese next.
5. Pack the romaine lettuce on top and seal the jars tight.
6. When ready to eat, shake the jar to distribute dressing and pour into a bowl.

Each jar contains approximately 240 calories and stays crisp for 4-5 days. You can swap the chickpeas for grilled chicken if you want extra protein, though that’ll bump up the calories slightly.

3. Egg White Breakfast Muffins For Lazy Mornings

Grab-and-go breakfast sorted! These fluffy little guys reheat in 30 seconds and pack serious flavor without the calorie bomb of traditional breakfast sandwiches.

Ingredients:

• 2 cups liquid egg whites
• 1 cup baby spinach, chopped
• 1/2 cup diced bell peppers (any color)
• 1/2 cup diced turkey sausage
• 1/4 cup shredded reduced-fat cheddar cheese
• Salt and black pepper to taste
• Cooking spray

Instructions:

1. Preheat your oven to 350°F and spray a 12-cup muffin tin generously with cooking spray.
2. Mix together egg whites, spinach, bell peppers, turkey sausage, and cheese in a large bowl.
3. Season with salt and pepper to your liking.
4. Pour the mixture evenly into the muffin cups, filling each about 3/4 full.
5. Bake for 20-25 minutes until the muffins are set and slightly golden on top.
6. Let them cool completely before storing in airtight containers.

Each muffin rings in at just 65 calories, so you can easily eat two for a satisfying breakfast under 150 calories. They’ll keep in the fridge for up to 5 days or freeze them for up to 3 months.

4. Zucchini Noodle Pad Thai That Doesn’t Skimp On Flavor

Who says low-calorie means low-flavor? This zoodle version of the Thai classic brings all the sweet, salty, tangy goodness you crave while keeping things light.

Ingredients:

• 4 medium zucchini, spiralized
• 8 oz shrimp, peeled and deveined
• 2 tablespoons natural peanut butter
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon lime juice
• 1 tablespoon honey
• 1 teaspoon sriracha
• 2 cloves garlic, minced
• 2 tablespoons chopped peanuts
• Fresh cilantro for garnish

Instructions:

1. Spiralize your zucchini and pat them dry with paper towels to remove excess moisture.
2. Whisk together peanut butter, soy sauce, lime juice, honey, and sriracha until smooth.
3. Cook the shrimp in a non-stick pan over medium-high heat with garlic for 3-4 minutes until pink.
4. Remove shrimp and add zucchini noodles to the same pan.
5. Sauté for just 2-3 minutes (seriously, don’t overcook or they’ll get mushy).
6. Add the sauce and toss everything together with the shrimp.
7. Divide into containers and top with chopped peanuts and cilantro.

This meal comes in around 285 calories per serving and tastes even better the next day once the zoodles absorb more of that incredible sauce. Just reheat gently to avoid soggy noodles.

5. Turkey Taco Lettuce Wraps That Beat Hard Shells

Taco Tuesday just got a whole lot healthier. These crunchy lettuce wraps give you all the Mexican flavors you love without the tortilla carbs weighing you down.

Ingredients:

• 1 lb lean ground turkey (93% lean)
• 1 tablespoon olive oil
• 2 tablespoons homemade taco seasoning
• 1/4 cup water
• 1 head butter lettuce or romaine hearts
• 1 cup diced tomatoes
• 1/2 cup corn kernels
• 1/4 cup diced red onion
• 1/4 cup plain Greek yogurt
• Fresh cilantro and lime wedges

Instructions:

1. Heat olive oil in a large skillet and brown the ground turkey, breaking it up as it cooks.
2. Add taco seasoning and water, stirring until the meat is well-coated and the liquid absorbs.
3. Let the turkey mixture cool slightly before dividing into meal prep containers.
4. Wash and separate lettuce leaves, storing them separately in containers lined with paper towels.
5. Pack tomatoes, corn, onion, and Greek yogurt in small containers.
6. Assemble the wraps when you’re ready to eat by spooning turkey into lettuce cups and adding toppings.

Each serving with three wraps clocks in at about 260 calories. The key is keeping the lettuce separate from the wet ingredients until you’re ready to devour them, otherwise you’ll end up with wilted sadness.

6. Asian Cucumber Salad That’s Basically Addictive

Need a refreshing side that doubles as a light lunch? This tangy, crunchy salad takes 10 minutes to throw together and gets better as it marinates in your fridge.

Ingredients:

• 3 large cucumbers, thinly sliced
• 3 tablespoons rice vinegar
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon honey
• 1 clove garlic, minced
• 1 teaspoon sesame seeds
• Red pepper flakes to taste
• 2 green onions, sliced

Instructions:

1. Slice cucumbers as thinly as possible using a mandoline or sharp knife.
2. Sprinkle them with a pinch of salt and let sit for 10 minutes to draw out moisture.
3. Pat the cucumbers dry with paper towels.
4. Whisk together rice vinegar, soy sauce, sesame oil, honey, and garlic.
5. Toss cucumbers with the dressing, sesame seeds, and red pepper flakes.
6. Divide into containers and top with green onions.

At just 45 calories per generous serving, you can pair this with literally anything. The cucumbers stay crisp for up to 4 days, making this the perfect make-ahead side dish for your meal prep rotation.

7. Buffalo Chicken Stuffed Peppers Without The Guilt

Game day food meets meal prep! These spicy, cheesy peppers satisfy your buffalo wing cravings while keeping things surprisingly light and nutritious.

Ingredients:

• 4 large bell peppers, halved and seeded
• 2 cups cooked shredded chicken breast
• 1/4 cup buffalo sauce
• 4 oz reduced-fat cream cheese, softened
• 1/4 cup plain Greek yogurt
• 1/4 cup crumbled blue cheese
• 2 celery stalks, finely diced
• 2 green onions, sliced
• Garlic powder and onion powder to taste

Instructions:

1. Preheat your oven to 375°F and arrange pepper halves in a baking dish.
2. Mix shredded chicken with buffalo sauce, cream cheese, Greek yogurt, half the blue cheese, celery, and seasonings.
3. Stuff each pepper half generously with the buffalo chicken mixture.
4. Top with remaining blue cheese crumbles.
5. Cover with foil and bake for 25 minutes.
6. Remove foil and bake another 10 minutes until peppers are tender and tops are slightly golden.
7. Let cool before dividing into containers.

Each stuffed pepper half comes in around 150 calories, so two halves make a perfect 300-calorie meal. Drizzle with a little extra buffalo sauce when reheating if you want more kick.

8. Lemon Herb Baked Cod With Green Beans

Fish doesn’t have to be fancy or complicated! This one-pan wonder delivers restaurant-quality results with minimal effort and maximum flavor.

Ingredients:

• 4 cod fillets (4-5 oz each)
• 3 cups fresh green beans, trimmed
• 2 tablespoons olive oil
• Juice and zest of 1 lemon
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• Salt and pepper to taste
• Lemon slices for garnish

Instructions:

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Toss green beans with 1 tablespoon olive oil, salt, and pepper, then spread on the baking sheet.
3. Place cod fillets on top of the green beans.
4. Mix remaining olive oil, lemon juice, lemon zest, garlic, thyme, and parsley.
5. Brush the herb mixture generously over each fillet and top with lemon slices.
6. Bake for 12-15 minutes until fish flakes easily with a fork.
7. Divide into containers once cooled.

This meal weighs in at about 210 calories and reheats beautifully in the microwave for 1-2 minutes. The cod stays moist and flaky, while the green beans maintain a nice bite. FYI, you can swap cod for any white fish you prefer.