Low Calorie Meal Prep Ideas: Recipes Under 400 Calories

Are you getting tired of looking for low calorie meal prep ideas or recipes under 400? You just came to the right page!

We have game-changing recipes for you to discover! Not only does it save time and money, but it also helps with weight management and promotes better eating habits.  

Let’s dive into the article to learn what you can prepare for this week!

KEY POINTS

• Staying under 400 calories per meal can be a game-changer for those seeking weight loss or maintenance. 

• Meal prepping helps you achieve this by giving you control over ingredients and portion sizes, making it easier to stick to your calorie targets.

EXPERT INSIGHTS

Our team includes qualified experts in the fields of nutrition and dietetics, with years of experience in healthy eating and weight management.

We understand the challenges of creating satisfying, low-calorie meals that fit into a busy lifestyle.

With our guidance and practical tips, you'll discover how easy it can be to prioritize your health without sacrificing flavor or convenience.

Low Calorie Meal Prep Ideas Under 400 Calories

Fuel your body and your busy week with these low-calorie meal prep ideas.  Each recipe clocks in under 400 calories, making it easier than ever to reach your health goals while enjoying delicious food.

Vegan Roasted Red Pepper and Chickpea Salad

Enjoy a medley of textures and tastes with protein-packed chickpeas and lentils, fluffy quinoa, crunchy vegetables, and salty olives, all brought together by a creamy hummus-tahini dressing.

Yields: 1 serving 

Prep time: 10 minutes 

Cook time: (if cooking quinoa and lentils from scratch, about 20 minutes)

Ingredients:

• ¼ cup Cooked Quinoa

• 0.2 cup Cooked Chickpeas

• ⅛ cup Cooked Lentils

• ⅛ cup Cucumber, sliced

• ⅛ cup Red Bell Pepper, sliced

• 1 tbsp Fresh Parsley

• 1 tsp Sunflower Seeds

• 1 tsp Hemp Seeds

• ⅛ cup Kalamata Olives

• 1 tbsp Hummus

• 1.5 tsp Tahini

• 1 tbsp Lemon Juice

• 1 tbsp Cooked Red Pepper

• Salt and pepper to taste

Instructions:

1. Combine all salad ingredients (quinoa through olives) in a large bowl.

2. In a separate small bowl, whisk together hummus, tahini, lemon juice, and chopped roasted red pepper.

3. Pour dressing over salad and toss to coat.

4. Season with salt and pepper to taste.

Nutrition (per serving):

• Calories: 398 kcal

• Protein: 17g

• Fat: 15g

• Carbohydrates: 53g

Superfood Kale and Chicken Salad

This vibrant salad is a powerhouse of nutrients and flavor! Tender kale, protein-rich chicken, and fluffy quinoa mingle with creamy avocado and crunchy almonds.

A bright, homemade lemon vinaigrette ties it all together. Enjoy it as a satisfying and healthy lunch or light dinner.

Yields: 2 servings 

Prep time: 10 minutes 

Cook time: (If cooking quinoa and chicken from scratch, about 20 minutes)

Ingredients:

• 1 cup Kale, raw, 1" pieces, loosely packed (4 kcal)

• 50g Chicken, broilers or fryers, meat and skin, cooked, roasted (120 kcal)

• 4 tablespoons Quinoa, cooked (56 kcal)

• 4 tablespoons Peppers, sweet, red, cooked, boiled, drained, without salt (9 kcal)

• 2 tablespoons Avocado, raw, all commercial varieties (40 kcal)

• 1 Almond (7 kcal)

• 1 tbsp Spices, dill seed (20 kcal)

• 1 tbsp Mayonnaise, reduced fat, with olive oil (54 kcal)

• 1 tbsp Lemon juice, raw (11 kcal)

• 1 tsp Mustard, prepared, yellow (3 kcal)

• 1 clove Garlic, raw (4 kcal)

• 1 Lemon, for zest (11 kcal)

• To taste Salt, table

• To taste Spices, pepper, black

Lemon Vinaigrette Instructions:

1. In a small bowl, whisk together the mayonnaise, lemon juice, mustard, minced garlic, lemon zest, salt, and pepper.

Salad Assembly Instructions:

1. In a large bowl, combine the kale, chicken, quinoa, roasted red peppers, avocado, almonds, and dill.

2. Pour the prepared lemon vinaigrette over the salad and toss to coat.

Nutrition (per serving):

• Calories: 331 kcal

• Protein: 18.81g

• Fat: 19.4g

• Carbohydrates: 24.52g

The Wholesome Bento Box

Bento boxes are awesome for portion control, so you can easily pack a balanced and healthy lunch. They keep everything neat and tidy, with no more smashed sandwiches or messy spills.

Plus, they just look so cool – it's like having a mini-feast in a box! 

Yields: 1 serving 

Prep time: 10 minutes

Ingredients:

• Main:

• ½ cup snap peas  

• ¼ cup blueberries

• ½ medium apple, sliced  

• 1 ounce Cheddar cheese, sliced  

• Sides:

• 2 tablespoons hummus

• 8 seeded whole-grain crackers  

• 1 hard-boiled egg, sliced in half

• ¼ cup almonds or walnuts

Instructions:

1. Pack all ingredients into a divided bento-style lunch box or separate containers with lids.

Tips:

• Feel free to swap out any of the ingredients for your favorites. Some other ideas include grapes, baby carrots, bell pepper strips, or different types of cheese.

• You can prepare this bento box up to a day in advance and store it in the refrigerator.

Meal Prep Tips for Low-Calorie Lunches

1. Plan Ahead. Before you shop, create a meal plan and a grocery list to stay organized and avoid impulse buys.

2. Prioritize Protein and Fiber. Include a good source of protein (chicken, fish, beans, tofu) and fiber (vegetables, whole grains) in each meal to keep you feeling full and satisfied.

3. Watch Your Fats. Choose healthy fats in moderation, such as avocado, nuts, seeds, and olive oil.

4. Portion Out. Use containers or meal prep bags to divide your meals into appropriate portions.

5. Cook Once, Eat Twice. Double your recipes to save time and have leftovers ready for another meal.
   

FAQs

How long will these meals stay fresh in the refrigerator?

Most of these meals will stay fresh for 3-4 days in the refrigerator if stored in airtight containers.

I don't have a bento box. Can I still pack these lunches?

Of course! Any container with separate compartments or even small individual containers will work just fine. The goal is to keep the different components of your lunch separate.

Start Prepping Your Low-Calorie Lunches Today!

Head to the grocery store and stock up on these healthy ingredients! With these delicious and easy recipes, you'll be well on your way to achieving your health goals.

Check out Jetpack Nutrition for more expert tips, recipes, and resources to help you on your journey to better health!

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