Meal prepping is a fantastic way to stay on track with your weight loss goals while enjoying delicious meals throughout the week. By planning and preparing your meals in advance, you can save time and ensure you’re eating healthy, satisfying options. Below are three diverse examples of low-calorie meal prep recipes that are not only simple to make but also packed with flavor.
This recipe is perfect for those busy weekdays when you need a nutritious meal ready to go. The combination of lemon and herbs gives the chicken a refreshing flavor, while the veggies provide essential nutrients.
Start by marinating four chicken breasts in a mixture of juice from two lemons, two tablespoons of olive oil, minced garlic, and your favorite herbs (like rosemary and thyme) for at least 30 minutes. Next, chop up a mix of colorful vegetables, such as bell peppers, zucchini, and broccoli.
Place the marinated chicken and veggies on a baking sheet and roast them at 400°F (200°C) for about 25-30 minutes, or until the chicken is cooked through. Once cooled, divide everything into four meal prep containers. This meal is around 300 calories per serving and is great served over a bed of leafy greens or whole grains.
Notes: You can swap the chicken for tofu or chickpeas for a vegetarian option. Feel free to experiment with different veggies or spices according to your taste!
This hearty salad is a wonderful make-ahead option that’s both filling and nutritious. It’s ideal for lunch or a light dinner, and it can be served cold or at room temperature.
To make this dish, cook one cup of quinoa according to package instructions and let it cool. In a large bowl, combine the cooked quinoa with one can of rinsed black beans, one diced red bell pepper, a handful of chopped cilantro, and the juice of one lime. Add salt, pepper, and a dash of cumin to taste.
Divide the salad into four servings and store in airtight containers in the fridge. Each serving comes in at around 250 calories and is a great source of protein and fiber, which will keep you satisfied.
Variations: You can add avocado, corn, or diced tomatoes for extra flavor. Consider using different beans or grains like chickpeas or farro for a twist!
If you’re craving something comforting yet healthy, this cauliflower fried rice is the perfect solution. It’s a fantastic low-calorie alternative to traditional fried rice, packed with veggies, and can be made in bulk.
Start by grating one head of cauliflower to create cauliflower rice. In a large skillet, heat a tablespoon of sesame oil and sauté one diced onion, two minced garlic cloves, and a mix of your favorite diced veggies, such as carrots, peas, and bell peppers. Once the veggies are tender, add the cauliflower rice and cook for another 5-7 minutes until softened.
Stir in two beaten eggs (optional) and a splash of low-sodium soy sauce, cooking until the eggs are fully scrambled. This recipe makes about four servings, at around 150 calories each, and it’s great as a side dish or main course.
Notes: You can add cooked shrimp or chicken for extra protein or adjust the veggies based on what you have on hand. Try incorporating different sauces like teriyaki or sriracha for added flavor!
These examples of low-calorie meal prep recipes are not only healthy but also designed to keep your meals exciting throughout the week. Enjoy the process of meal prepping, and feel free to mix and match ingredients to suit your taste!