Meal Prep Recipes Under 400 Calories for the Week Ahead

Meal prepping doesn’t mean eating sad, flavorless chicken and broccoli for days on end. These 11 recipes clock in under 400 calories each and actually taste like real food you’d want to eat. Get ready to make your lunch break something to look forward to instead of dread.

1. Mediterranean Quinoa Bowl That’ll Make You Forget About Chipotle

This colorful bowl packs serious flavor without the calorie bomb that comes with restaurant versions. At just 385 calories, it’s loaded with protein, fiber, and all those good Mediterranean vibes that keep you satisfied for hours.

Ingredients:

• 1 cup cooked quinoa
• 4 oz grilled chicken breast, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 2 tablespoons crumbled feta cheese
• 2 tablespoons kalamata olives, sliced
• 2 cups baby spinach
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 1/4 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package directions and let it cool completely.
2. Season chicken breast with salt, pepper, and oregano, then grill or pan-sear until cooked through (about 6-7 minutes per side).
3. Divide spinach between 4 meal prep containers as your base.
4. Top each container with equal portions of quinoa, chicken, tomatoes, cucumber, feta, and olives.
5. Whisk together lemon juice and olive oil, then drizzle over each bowl.
6. Store in the fridge for up to 4 days.

Pro tip: Keep the dressing separate until you’re ready to eat so your greens don’t get soggy. You can easily swap the chicken for chickpeas if you want a vegetarian version that’s just as filling.

2. Spicy Shrimp Cauliflower Fried Rice That Beats Takeout

Who needs regular fried rice when you can have this lighter version that comes in at only 320 calories? The cauliflower rice soaks up all the savory sauce while the shrimp adds that protein punch you need to stay full.

Ingredients:

• 12 oz raw shrimp, peeled and deveined
• 4 cups riced cauliflower
• 2 eggs, beaten
• 1 cup mixed vegetables (peas, carrots, corn)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sriracha
• 2 teaspoons sesame oil
• 2 cloves garlic, minced
• 2 green onions, sliced
• Cooking spray

Instructions:

1. Heat a large skillet or wok over medium-high heat and spray with cooking spray.
2. Add shrimp and cook until pink, about 2-3 minutes per side, then remove and set aside.
3. In the same pan, scramble the eggs and break them into small pieces, then remove.
4. Add sesame oil and garlic to the pan, cooking for 30 seconds until fragrant.
5. Toss in the cauliflower rice and mixed vegetables, stirring frequently for 5-6 minutes.
6. Return shrimp and eggs to the pan, add soy sauce and sriracha, and mix everything together.
7. Top with green onions and divide into 4 containers.

This reheats beautifully in the microwave and actually tastes better the next day once all the flavors meld together. If you’re not into spice, just skip the sriracha and add a little extra soy sauce instead.

3. Turkey Taco Lettuce Wraps You’ll Actually Enjoy Eating

Lettuce wraps get a bad rap for being boring diet food, but these are legitimately delicious at 295 calories per serving. The seasoned turkey is so flavorful that you won’t even miss the tortilla.

Ingredients:

• 1 lb lean ground turkey (93/7)
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cayenne pepper
• 1/2 cup salsa
• 8 large romaine lettuce leaves
• 1/2 cup shredded Mexican cheese blend
• 1/2 cup diced tomatoes
• 1/4 cup plain Greek yogurt
• Fresh cilantro for garnish

Instructions:

1. Brown the ground turkey in a large skillet over medium heat, breaking it up as it cooks.
2. Add all the spices and cook for another minute until fragrant.
3. Stir in the salsa and simmer for 5 minutes until the mixture thickens slightly.
4. Let the turkey mixture cool before dividing it into 4 meal prep containers.
5. Pack lettuce leaves, cheese, tomatoes, Greek yogurt, and cilantro in separate small containers.
6. When ready to eat, assemble your wraps fresh for the best texture.

The key to making these work for meal prep is keeping everything separate until you’re ready to eat. Trust me, soggy lettuce is nobody’s friend. You can also use butter lettuce if romaine isn’t your thing.

4. Asian-Inspired Salmon With Crispy Green Beans

Salmon might seem fancy, but it’s actually one of the easiest proteins to meal prep. This 375-calorie plate brings restaurant-quality flavor to your desk lunch, and those roasted green beans get seriously addictive.

Ingredients:

• 4 salmon fillets (4 oz each)
• 1 lb green beans, trimmed
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons honey
• 1 tablespoon rice vinegar
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, minced
• 1 teaspoon sesame seeds
• Cooking spray
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F and line two baking sheets with parchment paper.
2. Toss green beans with cooking spray, salt, and pepper, then spread on one baking sheet.
3. Place salmon fillets on the second baking sheet.
4. Whisk together soy sauce, honey, rice vinegar, ginger, and garlic in a small bowl.
5. Brush half the sauce over the salmon fillets.
6. Bake both pans for 12-15 minutes until salmon flakes easily and green beans are crispy.
7. Drizzle remaining sauce over salmon and sprinkle with sesame seeds.
8. Divide into 4 containers once cooled.

The salmon stays moist for 3-4 days in the fridge, and the green beans maintain their crunch way better than you’d expect. If you want to add some carbs, throw in a half cup of brown rice for about 100 extra calories.

5. Greek Chicken Meatballs With Tzatziki That’ll Blow Your Mind

These aren’t your grandma’s Italian meatballs. At 340 calories per serving, they’re packed with fresh herbs and Mediterranean flavors that make meal prep feel like a vacation.

Ingredients:

• 1 lb ground chicken breast
• 1/4 cup whole wheat breadcrumbs
• 1 egg
• 2 cloves garlic, minced
• 2 tablespoons fresh dill, chopped
• 1 tablespoon fresh mint, chopped
• 1/2 teaspoon dried oregano
• 1/4 cup crumbled feta cheese
• 1/2 cup plain Greek yogurt
• 1/4 cup cucumber, grated and squeezed dry
• 1 tablespoon lemon juice
• 2 cups mixed greens
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F and line a baking sheet with parchment paper.
2. Mix ground chicken, breadcrumbs, egg, half the garlic, dill, mint, oregano, feta, salt, and pepper in a large bowl.
3. Form mixture into 16 meatballs (about 1.5 inches each) and place on baking sheet.
4. Bake for 20-25 minutes until golden and cooked through.
5. While meatballs cook, make tzatziki by combining Greek yogurt, cucumber, remaining garlic, and lemon juice.
6. Let meatballs cool, then divide into 4 containers with mixed greens.
7. Store tzatziki separately and drizzle when ready to eat.

These meatballs are seriously versatile. Eat them cold over greens, warm them up, or stuff them in a whole wheat pita with extra veggies. The tzatziki is what really makes them sing, so don’t skip it.

6. Lemon Herb Chicken With Roasted Veggies That’s Anything But Boring

Sheet pan dinners are a meal prepper’s best friend, and this one delivers big flavor for just 310 calories. The lemon marinade keeps the chicken ridiculously juicy even after reheating.

Ingredients:

• 1 lb chicken breast, cut into 4 pieces
• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 red bell pepper, cut into chunks
• Juice and zest of 2 lemons
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme leaves
• Salt and pepper to taste

Instructions:

1. Whisk together lemon juice, zest, 1 tablespoon olive oil, garlic, rosemary, thyme, salt, and pepper.
2. Marinate chicken in this mixture for at least 30 minutes (or overnight for maximum flavor).
3. Preheat oven to 425°F.
4. Toss all vegetables with remaining olive oil, salt, and pepper on a large baking sheet.
5. Place marinated chicken pieces among the vegetables.
6. Roast for 25-30 minutes until chicken reaches 165°F and vegetables are tender and slightly charred.
7. Cool and divide into 4 containers.

The key to preventing dry reheated chicken is not overcooking it in the first place. Use a meat thermometer and pull it right at 165°F. You can swap the veggies for whatever you have on hand—zucchini, Brussels sprouts, and asparagus all work great.

7. Egg Roll In A Bowl That Satisfies Your Takeout Cravings

All the flavor of an egg roll without the fried wrapper means you get a seriously satisfying meal for only 280 calories. This one’s become a meal prep staple for a reason—it’s fast, cheap, and tastes amazing cold or hot.

Ingredients:

• 1 lb ground turkey or chicken
• 4 cups shredded coleslaw mix
• 2 cups shredded cabbage
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 2 green onions, sliced
• 1 teaspoon sriracha (optional)
• Sesame seeds for garnish

Instructions:

1. Brown the ground meat in a large skillet or wok over medium-high heat.
2. Add garlic and ginger, cooking for about 1 minute until fragrant.
3. Toss in the coleslaw mix and cabbage, stirring frequently until vegetables soften (about 5-7 minutes).
4. Add soy sauce, rice vinegar, sesame oil, and sriracha if using.
5. Cook for another 2-3 minutes until everything is well combined and heated through.
6. Remove from heat and stir in green onions.
7. Divide into 4 containers and top with sesame seeds.

This is one of those recipes that actually tastes better after sitting in the fridge overnight because the flavors develop even more. Some people like adding a fried egg on top when they reheat it for an extra protein boost.