Looking for easy, healthy meal prep ideas? You'll love these five low-calorie options that'll keep you satisfied all week long.
Try sheet pan chicken with rainbow vegetables, mason jar Greek salads packed with protein, turkey quinoa power bowls full of nutrients, hearty one-pot lentil soup, or baked Mediterranean fish.
Each dish comes in under 400 calories per serving and takes just 30 minutes to prepare. Let's explore these nutritious recipes that'll transform your weekly meal routine.
Article At A Glance
- Sheet pan chicken with rainbow vegetables offers a complete meal under 400 calories that serves four and cooks in 30 minutes.
- Mason jar Greek salads stay fresh for five days and provide portion-controlled lunches with layers of vegetables, protein, and dressing.
- Turkey and quinoa power bowls combine lean protein with whole grains for filling meals that support muscle growth.
- One-pot lentil vegetable soup delivers high protein and fiber while keeping preparation simple with minimal cleanup required.
- Baked Mediterranean fish with roasted vegetables creates light, under-400-calorie portions that last three days in the fridge.
Sheet Pan Chicken and Rainbow Vegetables
When you're looking to simplify your meal prep routine while keeping calories in check, sheet pan chicken and rainbow vegetables is your perfect solution.
This healthy meal prep staple combines lean protein with colorful veggies like bell peppers, broccoli, carrots, and Brussels sprouts, all roasted to perfection on a single pan.
Start by arranging your seasoned chicken breasts in the center of your sheet pan, then surround them with your favorite vegetables tossed in olive oil and herbs.
Following Mediterranean diet principles, this dish emphasizes whole foods and healthy fats while keeping preparation simple and efficient.
You'll love how the vegetables caramelize while the chicken stays juicy, creating a delicious blend of flavors.
The best part? This sheet pan recipe typically contains under 400 calories per serving, and you can cook enough for four meals in just 30 minutes.
Get a week's worth of healthy meals under 400 calories each in just half an hour of cooking time.
For extra variety, switch up your seasonings each week.
Mason Jar Greek Salads for the Week
Another fantastic meal prep option that's both colorful and convenient comes in the form of Mason jar Greek salads.
You'll love how these mason jar recipes let you prep an entire week's worth of fresh, crisp lunches in just 30 minutes.
Start by layering your dressing at the bottom, followed by hearty vegetables like cherry tomatoes, cucumbers, and bell peppers.
Add protein-rich chickpeas, red onions, and olives in the middle.
Top it off with crisp romaine lettuce and crumbled feta cheese.
These salad variations stay fresh for up to five days when properly layered and sealed.
You can customize each jar with different proteins like grilled chicken or quinoa, and don't forget to pack a whole-wheat pita on the side for a complete, satisfying meal.
Following a mindful eating approach helps you stay aware of your nutritional choices throughout the week.
Turkey and Quinoa Power Bowls
These protein-packed turkey and quinoa power bowls are a meal prepper's dream, delivering incredible nutrition in a deliciously satisfying package.
Your body will thank you for the turkey benefits, including lean protein that keeps you feeling full while supporting muscle growth and repair.
Lean turkey packs protein that satisfies hunger and fuels your muscles, making it a smart choice for healthy eating.
Quinoa nutrition takes these bowls to the next level, offering complete protein and essential amino acids that you won't find in most grains.
To prep these bowls, start with a base of fluffy quinoa, top with seasoned ground turkey, and add your favorite roasted vegetables.
You'll love how the flavors come together, especially when you drizzle on a zesty lime-cilantro dressing.
Pack four or five portions in airtight containers, and you've got healthy lunches sorted for the week!
For even more convenience, use an air fryer technology to quickly roast your vegetables in just 10 minutes while using 95% less oil.
One-Pot Lentil and Vegetable Soup
From power bowls to soup bowls, let's warm up with a hearty one-pot meal that's just as nutritious!
You'll love this simple lentil and vegetable soup that's packed with protein and fiber. The lentil benefits are impressive – they're rich in iron, folate, and B vitamins, making this soup a powerhouse of nutrition.
You can customize your soup with different vegetable varieties based on what's in season.
Try combining carrots, celery, and onions as your base, then add leafy greens like kale or spinach for an extra nutrient boost.
The best part? You'll only need one pot, making cleanup a breeze.
Just toss everything in, let it simmer, and you've got a filling meal that'll keep you satisfied without breaking your calorie budget.
Adding soluble fiber from lentils helps regulate blood sugar levels and lower cholesterol, making this soup an excellent choice for heart health.
Baked Fish With Roasted Mediterranean Vegetables
When you're craving a Mediterranean-inspired dish that's both light and satisfying, this baked fish recipe will become your new favorite.
The combination of fresh fish, aromatic Mediterranean seasoning, and colorful roasted vegetables creates a perfect meal prep option that's under 400 calories per serving.
Following the principles of the Mediterranean diet, this dish offers numerous health benefits while being deliciously flavorful.
Before you start cooking, you'll want to:
- Prepare your fish marinades using lemon, garlic, and herbs
- Chop vegetables like zucchini, bell peppers, and cherry tomatoes
- Preheat your oven to 400°F (200°C)
You'll love how the vegetables caramelize while the fish stays tender and flaky.
This dish keeps well in the fridge for up to three days, making it ideal for weekly meal planning.
For extra flavor, try adding a sprinkle of fresh herbs just before serving.
Wrap Up
You'll love how these meal prep ideas can transform your weekly routine and save you a million hours in the kitchen! With these five delicious, low-calorie options, you're well-equipped to maintain a healthier lifestyle without sacrificing flavor. Whether you're a busy student or working professional, these recipes deliver the perfect balance of nutrition and convenience. Remember, a little prep time on Sunday means stress-free, wholesome meals all week long.