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50 Meal Prep Recipes for Weight Loss | Under 500 Calories

When it comes to weight loss journeys, one of the biggest struggles I hear is people struggling with mastering healthy eating and plan to eat healthily. Meal prepping is an easy way to take the guessing out of what you're going to make since everything will be done for you ahead of time! Today we're talking about 50, yes, 50 meal prep ideas you can add into your weekly menus and have you stay on top of your weight loss journey!


What Is Meal Prepping?

Meal prepping entails making meals ahead of time for you to have ready throughout the week. The easiest dishes for meal prepping are recipes like stir-fries, salads, and other grain-based meals. Usually, what you make is strategically placed in the bowl, so nothing gets soggy and is ready for you to eat when the day comes! If you like eating the same thing everyday meal, prepping is a MUST for your healthy living journey!


As you will see, most of the recipes below have a pattern of what's included. First, there is usually a grain/ carb such as rice, couscous, or potato. Next, a protein is mostly chicken or beef, which is the "main" part of the meal. Lastly, every dish is filled with different veggies to ensure you're getting all the nutrients you need!


Now that you know the basics of meal prepping, let's get into these awesome recipes!


Before you read: Please note ALL photos and recipes below are property of their respective authors and photographers. You can find the owner of each recipe under each photo. The photos and recipe titles all link back to their original creator, so please give them full acknowledgement for their hard efforts! Nutritional information is provided; however, these are estimates and should not be interpreted as facts.



 


Weight Loss Meal Prep Recipes


4 BBQ Chicken Wrap Recipes

By: Your Healthy Beginning

Number of Ingredients: 9-13

Cook/Prep Time: 60 minutes

Servings: 4

Nutrition: Varies by Flavour


Nutella Steel Cut Overnight Oats

By: Your Healthy Beginning

Number of Ingredients: 4

Cook/Prep Time: 5 minutes

Servings: 3

Nutrition: Calories: 500


20-Minute Ginger Garlic Stir Fry with Chicken

By: Your Beginning

Number of Ingredients: 10

Cook/Prep Time: 20 minutes

Servings: 5-6

Nutrition: Calories: 436




Easy Chicken Burrito

By: Your Beginning

Number of Ingredients: 6+ veggies

Cook/Prep Time: 60 minutes

Servings: 6

Nutrition: Calories: 450


Korean Lettuce Wraps with Chicken

By: Your Beginning

Number of Ingredients: 13

Cook/Prep Time: 20 minutes

Servings: 4

Nutrition: Calories: 298 (for 2)




Peanut Butter Stir Fry with Rice

By: Your Beginning

Number of Ingredients: 11

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 462



Peanut Butter Chocolate Overnight Oats

By: Your Beginning

Number of Ingredients: 6

Cook/Prep Time: 5 minutes

Servings: 1

Nutrition: Calories: 472


Spicy Meal Prep Chicken with Beans & Rice

4 meal prep containers of Chicken with Beans & Rice

By: Pinch of Yum

Number of Ingredients: 4

Cook/Prep Time: 20 minutes

Servings: 7

Nutrition: Calories: 457



Spicy Chickpea & Quinoa Bowl

two white bowls of Spicy Chickpea & Quinoa

By: Eat Yourself Skinny

Dietary Consideration: GLUTEN-FREE, VEGAN, DAIRY-FREE

Number of Ingredients: 13

Cook/Prep Time: 40 minutes

Servings: 6

Nutrition: Calories: 353



Asparagus, Mushroom & Turkey Stir Fry with Garlic Chili Honey Sauce

By: Your Beginning

Number of Ingredients: 11

Cook/Prep Time: 35 minutes

Servings: 4

Nutrition: Calories: 440


Low-Carb Mexican Meal Prep Bowl

meal prep container of a low carb mexican inspired dish

By: Jar of Lemons

Number of Ingredients: 4

Cook/Prep Time: 10 minutes

Servings: 4

Nutrition: Calories: 353 Carbs: 18g Fat: 15g Protein: 27g


Paleo Turkey Meatballs Meal Prep Bowls

four meal prep containers of Paleo Turkey Meatballs

By: Jar of Lemons

Number of Ingredients: 10

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 296



10-Minute Chickpea Curry

two meal prep containers of 10-Minute Chickpea Curry

By: Gathering Dreams

Dietary Considerations: VEGAN, GLUTEN FREE, DAIRY FREE, NUT FREE

Number of Ingredients: 13

Cook/Prep Time: 10 minutes

Servings: 4

Nutrition: Calories: 449





Central American Salad In A Jar

two mason jars full of salad ingredients

By: Jar of Lemons-Christine

Number of Ingredients: 8

Cook/Prep Time: 20 minutes

Servings: 2

Nutrition: Calories: 525


Easy Healthy Taco Salad w/ Ground Turkey

two white bowls of taco salad with ground turkey

By: Jar of Lemons-Christine

Number of Ingredients: 8

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 453


Vegan Chickpea & Sweet Potato Bowls

white bowl of Vegan Chickpea & Sweet Potato

By: Jar of Lemons-Christine

Number of Ingredients: 9

Cook/Prep Time: 45 minutes

Servings: 4

Nutrition: Calories: 408



Greek Couscous Salad

6 meal prep containers of Greek Couscous Salad

By: Chelsea's Messy Apron

Dietary Considerations: VEGETARIAN

Number of Ingredients: 16

Cook/Prep Time: 25 minutes

Servings: 16

Nutrition: Calories: 378

Vegan Meal-Prep Black Bean Quinoa Bowls

grey bowl filled with Black Bean Quinoa salad

By: Jar of Lemons-Christine

Number of Ingredients: 6

Cook/Prep Time: 15 minutes

Servings: 4

Nutrition: Calories: 266


Spicy Southwest Whole30 Stuffed Peppers

baking dish with 6 Spicy Southwest stuffed peppers

By: Jar of Lemons-Christine

Number of Ingredients: 10

Cook/Prep Time: 30 minutes

Servings: 2-3

Nutrition: Calories: 262




Coffee & Walnut Overnight Oats

small clear container filled with Coffee & Walnut Overnight Oats

By: Gathering Dreams

Number of Ingredients: 6*

Cook/Prep Time: 5 minutes

Servings: 1

Nutrition: Calories: 365


Taco Bowl

two meal prep containers filled with taco salad

By: Chelsea's Messy Apron

Number of Ingredients: 14

Cook/Prep Time: 25 minutes

Servings: 4-6

Nutrition: Calories: 237



Santa Fe Chicken Low Carb Meal Prep Bowls

4 meal prep containers filled with Santa Fe Chicken

By: Sweetpeas & Saffron

Dietary Considerations: KETO

Number of Ingredients: 14

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 303


Taco Lunch Bowls

one meal prep container filled with taco salad bowl

By: My Life After Dairy

Number of Ingredients: 23

Cook/Prep Time: 80 minutes

Servings: 10

Nutrition: Calories: Not Specified



Sheet Pan Garlic Ginger Chicken and Broccoli

4 meal prep containers filled with Sheet Pan Garlic Ginger Chicken and Broccoli

By: Pinch of Yum

Number of Ingredients: 11

Cook/Prep Time: 35 minutes

Servings: 4

Nutrition: Calories: 409



CHICKEN LETTUCE WRAPS MEAL PREP

meal prep container filled with chicken lettuce wraps

By: Kirbie Craving

Number of Ingredients: 14

Cook/Prep Time: 25 minutes

Servings: 5

Nutrition: Calories: 275


Italian Chicken Salad

meal prep container filled with Italian Chicken Salad

By: Erin Delightful E Made

Number of Ingredients: 8

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: Not Specified



Chopped Thai Chicken Salad with Skinny Peanut Dressing

three meal prep containers filled with Chopped Thai Chicken Salad with Skinny Peanut Dressing

By: Little Spice Jar

Number of Ingredients: 15

Cook/Prep Time: 20 minutes

Servings: 5-6

Nutrition: Calories: Not Specified-Under 500 calories




Buddha Bowl Recipe

meal prep container filled with veggies & rice

By: Sweet Peas and Saffron

Dietary Considerations: VEGAN & GLUTEN-FREE

Number of Ingredients: 11

Cook/Prep Time: 40 minutes

Servings: 4

Nutrition: Calories: 496


5-Minute Mediterranean Bowl

white bowl of 5-Minute Mediterranean Bowl

By: Beauty Bites

Dietary Considerations: VEGAN & GLUTEN-FREE

Number of Ingredients: 10

Cook/Prep Time: 10 minutes

Servings: 1

Nutrition: Calories: 380


Shrimp Taco Meal Prep Bowls

four black meal prep bowls of Shrimp Taco salad

By: Gimme Delicious

Number of Ingredients: 16

Cook/Prep Time: 25 minutes

Servings: 4

Nutrition: Calories: 335



Tempeh Taco Salad Meal Prep Bowl

By: Eating Bird Food

Number of Ingredients: 15

Cook/Prep Time: 20 minutes

Servings: 3

Nutrition: Calories: 363



Paleo Mongolian Beef with Broccoli Rice

white bowl of Paleo Mongolian Beef with Broccoli Rice with chop sticks

By: Cotter Crunch

Number of Ingredients: 16

Cook/Prep Time: 32 minutes

Servings: 4

Nutrition: Calories: 309




Shrimp Buddha Bowl

4 clear meal prep containers filled with Shrimp Buddha and veggies

By: Peanut Butter and Fitness

Number of Ingredients: 14

Cook/Prep Time: 50 minutes

Servings: 4

Nutrition: Calories: 389


Caprese Breakfast Cups

muffin tin with Caprese egg Breakfast Cup

By: Easy & Delish

Number of Ingredients: 10

Cook/Prep Time: 30 minutes

Servings: 12

Nutrition: Calories: 121


Garlic Butter Meatballs with Cauliflower Rice

2 clear meal prep containers filled with Garlic Butter Meatballs and Cauliflower Rice

By: Eat Well 101

Number of Ingredients: 13

Cook/Prep Time: 25 minutes

Servings: 4

Nutrition: Calories: 342



Meal-Prep Keto Breakfast

meal prep container filled with cheese, berries, egg, and almonds

By: Eat Well 101

Number of Ingredients: 10

Cook/Prep Time: 22 minutes

Servings: 6

Nutrition: Calories: 190

** I believe these calories are only for the egg


Honey Sesame Chicken Lunch Bowls

three meal prep containers filled with Honey Sesame Chicken

By: Sweet Pea & Saffron

Number of Ingredients: 13

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 483




Meal Prep Chicken Fajita

4 clear meal prep containers filled with Chicken Fajita

By: Sweetpeas & Saffron

Number of Ingredients: 18

Cook/Prep Time: 25 minutes

Servings: 8

Nutrition: Calories: 372


Jerk Chicken Meal Prep Bowl

4 clear meal prep containers filled with Jerk Chicken and veggies

By: Sweetpeas & Saffron

Number of Ingredients: 15

Cook/Prep Time: 45 minutes

Servings: 4

Nutrition: Calories: 413


Slow Cooker Chipotle Honey Chicken

4 meal prep containers filled with Slow Cooker Chipotle Honey Chicken

By: Sweetpeas & Saffron

Number of Ingredients: 12

Cook/Prep Time: 4 hours 25 minutes

Servings: 4

Nutrition: Calories: 253



Buffalo Chicken Ranch Whole 30 Meal Prep

4 clear containers filled with Buffalo Chicken Ranch salad

By: Cheryl- 40 Aprons

Number of Ingredients: 14

Cook/Prep Time: 45 minutes

Servings: 5

Nutrition: Calories: 287



Taco Bell Power Bowl

By: The Girl on Bloor

Number of Ingredients: 19

Cook/Prep Time: 40 minutes

Servings: 4

Nutrition: Calories: 451


Paleo Meal Prep Breakfast Bowl

4 black meal prep containers filled with veggies, egg, and sausage

By: Paleo Running Momma

Number of Ingredients: 7

Cook/Prep Time: 40 minutes

Servings: 4

Nutrition: Calories: 326


Low-Carb Big Mac Salad

By: The Girl on the Bloor

Number of Ingredients: 10

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 426



Instant Pot Pepper Steak Stir Fry

By: Meal Plan Addict

Number of Ingredients: 14

Cook/Prep Time: 17 minutes

Servings: 4

Nutrition: Calories: 337


Sweet Chili Chicken Instant Mason Jar Soup

By: Meal Plan Addict

Number of Ingredients: 10

Cook/Prep Time: 15 minutes

Servings: 4

Nutrition: Calories: 183


Korean Inspired Meatballs

By: Meal Plan Addict

Number of Ingredients: 13

Cook/Prep Time: 20 minutes

Servings: 4

Nutrition: Calories: 456



Dijon Thyme Chicken Tender Meal Prep

By: Meal Plan Addict

Number of Ingredients: 14

Cook/Prep Time: 20 minutes

Servings: 4

Nutrition: Calories: 375


Hawaiian Chicken Meal Prep

By: Meal Plan Addict

Number of Ingredients: 11

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 492
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