11 Meal Prep Recipes I Make for Weight Loss Under 500 Calories

If you’re trying to lose weight, meal prep can make everything feel a LOT simpler. When I have lunches and dinners already portioned out, I’m not guessing, snacking by accident, or grabbing something random that blows my day.

I’m just heating up a meal I actually like… and moving on!

These 11 meal prep recipes are all built to land under 500 calories per serving and they’re the kind of stuff that keeps you full: lean protein, lots of volume from veggies, and sauces that bring flavor without going overboard. You’ll find bowls, skillet-style meals, salads that don’t get sad, and a few cozy options too.

Nutrition Disclaimer: I’m not a registered dietitian or nutritionist, and nutrition info is an estimate. Calories and macros can vary by brands, portions, and swaps, so if those numbers matter to you, run your exact ingredients through your preferred nutrition calculator.

1. Lemon Garlic Chicken + Roasted Broccoli & Rice

This is one of my default weight loss meal preps because it’s simple, bright, and doesn’t feel like diet food. The lemon + garlic makes everything taste fresh, and the broccoli gets those crispy edges that make you want to keep eating it (my husband always steals a bite). Portion the rice a little lighter, load up on broccoli, and you’ve got a super solid under-500 lunch.

Per serving: 425 calories | 33g carbs | 44g protein

Serves: 4

Ingredients:

• 1 1/2 lb (680g) boneless skinless chicken breast, cut into chunks
• 4 cups broccoli florets
• 2 cups cooked brown rice (or jasmine rice)
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 3 cloves garlic, minced
• 1 tsp Italian seasoning
• Salt + pepper

Instructions:

1. Heat oven to 425°F (220°C).
2. Toss broccoli with 1 tbsp oil, salt, pepper. Spread on a sheet pan.
3. Toss chicken with remaining oil, lemon, garlic, seasoning, salt, pepper. Add to the pan.
4. Roast 18–22 minutes, stirring once, until chicken is cooked through and broccoli is browned.
5. Divide rice + chicken + broccoli into 4 containers.

Meal Prep Tip:

Keep lemon wedges or a tiny container of extra lemon juice to squeeze on after reheating. It wakes everything up and keeps it from tasting “leftover-ish.”

2. Turkey Taco Bowls with Cauliflower Rice

These taste like takeout, but they’re lighter and WAY easier to keep on track with. The trick is using cauliflower rice for volume, then building flavor with taco seasoning, salsa, and a little Greek yogurt instead of sour cream. If you like a little crunch, add shredded lettuce right before eating. This is one of those meal preps that makes you feel proud at lunch… just sayin’.

Per serving: 330 calories | 28g carbs | 30g protein

Serves: 4

Ingredients:

• 1 lb (450g) lean ground turkey (93–99%)
• 4 cups cauliflower rice (fresh or frozen)
• 1 cup black beans, rinsed and drained
• 1 cup corn (optional)
• 2 tbsp taco seasoning
• 1/2 cup salsa
• 1/2 cup plain Greek yogurt
• Lime wedges, cilantro (optional)

Instructions:

1. Brown turkey in a skillet over medium heat.
2. Stir in taco seasoning + salsa and cook 2–3 minutes.
3. In another pan, sauté cauliflower rice 5–7 minutes (or microwave if you’re in a rush).
4. Divide cauliflower rice into 4 containers.
5. Top with turkey mixture, beans, and corn. Pack yogurt + lime separately.

Meal Prep Tip:

Keep the yogurt in a small lidded cup so it stays thick and creamy. Add it after reheating (otherwise it can get watery).

3. Honey Mustard Salmon + Green Beans

If you want a meal prep that feels fancy but takes almost zero brainpower, this is it. Salmon is super satisfying, and a quick honey mustard glaze makes it taste like something you paid for. I keep portions realistic (you don’t need a giant fillet), then pair it with a big pile of green beans. It reheats better than people think, too!

Per serving: 340 calories | 12g carbs | 29g protein

Serves: 4

Ingredients:

• 4 salmon fillets (4–5 oz / 115–140g each)
• 1 lb (450g) green beans, trimmed
• 1 tbsp olive oil
• 1 tbsp Dijon mustard
• 1 tbsp honey
• 1 tsp lemon juice
• Salt + pepper

Instructions:

1. Heat oven to 400°F (205°C).
2. Toss green beans with olive oil, salt, pepper on a sheet pan.
3. Mix mustard, honey, lemon. Brush over salmon.
4. Place salmon on the pan and bake 12–15 minutes until flaky.
5. Divide into 4 containers.

Meal Prep Tip:

Don’t overbake the salmon. Slightly under is better, since reheating finishes it without drying it out.

4. Greek Chicken Pasta Salad (Light)

This is a meal prep salad that doesn’t turn into a sad, soggy mess. The key is using a lighter pasta portion, loading up on cucumbers and tomatoes, and using a simple lemony dressing. It tastes even better after a night in the fridge, which is basically what we want from meal prep, right? It’s refreshing, filling, and easy to eat cold.

Per serving: 345 calories | 33g carbs | 27g protein

Serves: 4

Ingredients:

• 2 cups cooked whole wheat pasta (like rotini)
• 2 cups cooked chicken breast, chopped
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, thin sliced
• 1/3 cup crumbled feta
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 1 tsp dried oregano
• Salt + pepper

Instructions:

1. Cook pasta, rinse with cool water, drain well.
2. Add pasta, chicken, veggies, feta to a bowl.
3. Whisk olive oil, lemon, oregano, salt, pepper.
4. Toss everything together.
5. Divide into 4 containers.

Meal Prep Tip:

If you’re packing this for day 4 or 5, keep tomatoes separate and add them later so they stay juicy, not mushy.

5. Teriyaki Chicken + Stir-Fry Veggies (No Sugary Sauce)

This one saves me when I’m craving something sweet-salty but still trying to keep calories in check. You get that teriyaki vibe without a heavy bottled sauce. It’s mostly soy sauce, ginger, garlic, and a little honey, then you let the veggies do the bulk work. Serve it over a small portion of rice or all cauliflower rice if that’s your thing.

Per serving: 425 calories | 42g carbs | 42g protein

Serves: 4

Ingredients:

• 1 1/2 lb chicken breast, sliced
• 6 cups stir-fry veggies (broccoli, bell peppers, carrots, snap peas)
• 2 cups cooked rice or cauliflower rice
• 1/4 cup low-sodium soy sauce
• 1 tbsp honey
• 1 tsp sesame oil (optional)
• 1 tbsp grated ginger
• 2 cloves garlic, minced
• 1 tbsp cornstarch + 2 tbsp water (optional, to thicken)

Instructions:

1. Cook chicken in a large skillet until browned and cooked through.
2. Add veggies and stir-fry 4–6 minutes until crisp-tender.
3. Stir soy sauce, honey, ginger, garlic (and sesame oil).
4. Pour into skillet and simmer 2 minutes. Thicken with cornstarch slurry if desired.
5. Portion with rice/cauli rice into 4 containers.

Meal Prep Tip:

Keep sesame seeds or sliced green onions in a tiny container and add after reheating for that fresh finish.

6. Egg Roll in a Bowl (Ground Chicken or Turkey)

This is one of those meals that’s shockingly satisfying for how light it is. You get a huge portion thanks to cabbage and carrots, and it hits all the savory, gingery, garlicky notes you want. I make it when I need something warm and cozy but still under 500. Also… it reheats like a champ, which is always a win.

Per serving: 250 calories | 12g carbs | 26g protein

Serves: 4

Ingredients:

• 1 lb ground chicken or turkey
• 6 cups coleslaw mix (cabbage + carrots)
• 3 green onions, sliced
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp grated ginger
• 2 cloves garlic, minced
• 1 tsp sesame oil (optional)
• Sriracha (optional)

Instructions:

1. Brown ground meat in a large skillet.
2. Add garlic and ginger, cook 30 seconds.
3. Add coleslaw mix, soy sauce, and vinegar.
4. Stir-fry 5–7 minutes until cabbage is tender.
5. Top with green onions. Portion into 4 containers.

Meal Prep Tip:

Pack sriracha separately. Add it after reheating so it stays punchy, not mellow.

7. Chipotle Lime Shrimp Bowls

These are fast, bright, and feel like something you’d order at a beach restaurant (I wish). Shrimp cooks in minutes, so it’s perfect if you’re meal prepping on a weeknight and don’t want a whole project. The lime + chipotle combo keeps it exciting, and pairing it with lots of veggies helps you stay full without pushing calories too high.

Per serving: 370 calories | 32g carbs | 39g protein

Serves: 4

Ingredients:

• 1 1/2 lb shrimp, peeled and deveined
• 2 cups cooked rice or quinoa (or cauliflower rice)
• 2 cups bell peppers, sliced
• 2 cups zucchini, chopped
• 1 tbsp olive oil
• 1 tbsp lime juice + zest of 1 lime
• 1 tsp chipotle powder (or chili powder)
• 1/2 tsp cumin
• Salt + pepper

Instructions:

1. Toss shrimp with lime juice/zest, spices, salt, pepper.
2. Sauté peppers and zucchini in olive oil 4–6 minutes.
3. Push veggies aside, cook shrimp 2–3 minutes per side until pink.
4. Divide rice/quinoa into containers.
5. Top with veggies and shrimp.

Meal Prep Tip:

Shrimp can get rubbery if overcooked. Pull it off the heat the second it turns pink and curls.

8. High-Protein Chicken Caesar Wrap Boxes (Light)

You prep the chicken, chop romaine, and pack everything so the wrap stays fresh. I like using a high-fiber tortilla and a lighter Caesar (or Greek yogurt Caesar style) so it still tastes creamy without going overboard. Pack it as a wrap OR make it a bowl if you’re not feeling the tortilla.

Per serving: 315 calories | 25g carbs | 33g protein

Serves: 4

Ingredients:

• 2 cups cooked chicken breast, sliced
• 6 cups chopped romaine
• 4 high-fiber tortillas (8-inch)
• 1/3 cup light Caesar dressing
• 1/4 cup grated parmesan
• Salt + pepper
• Optional: cherry tomatoes

Instructions:

1. Toss romaine with dressing and parmesan (lightly).
2. Divide chicken and salad into 4 containers.
3. Wrap tortillas separately in foil or parchment.
4. Assemble the wrap when ready to eat (or roll ahead if eating within 24 hours).

Meal Prep Tip:

Keep dressing separate if you want the crunchiest lettuce. Toss right before eating for peak Caesar energy.

9. Turkey Meatballs + Marinara + Zucchini Noodles

This is my comfort meal prep for weight loss. Meatballs feel cozy, marinara feels like a hug, and zucchini noodles keep the calories lower while still giving you that pasta vibe. You can also do half zucchini noodles, half regular pasta if you want more carbs. The meatballs are the star here… make them flavorful and you won’t miss anything.

Per serving: 335 calories | 24g carbs | 33g protein

Serves: 4

Ingredients:

• 1 lb lean ground turkey
• 1 egg
• 1/3 cup breadcrumbs (or oat flour)
• 1 tsp Italian seasoning
• 2 cloves garlic, minced
• Salt + pepper
• 2 cups marinara sauce
• 4–5 medium zucchini, spiralized (or buy zoodles)

Instructions:

1. Heat oven to 400°F (205°C).
2. Mix turkey, egg, breadcrumbs, seasoning, garlic, salt, pepper. Form 16 meatballs.
3. Bake 15–18 minutes until cooked through.
4. Warm marinara in a pot.
5. Lightly sauté zoodles 2–3 minutes, then portion with meatballs + sauce.

Meal Prep Tip:

Don’t overcook zoodles or they get watery. Quick sauté or even raw works because the hot sauce warms them.

10. Tuna Chickpea Salad Boxes

This is the meal prep I make when I need something filling, high protein, and basically no cooking. Tuna + chickpeas is such a good combo for staying full. Add crunchy cucumbers and celery, a little lemon, and a light creamy binder (Greek yogurt or light mayo). Eat it with crackers, in lettuce cups, or stuffed into a pita.

Per serving: 210 calories | 15g carbs | 18g protein

Serves: 4

Ingredients:

• 2 cans tuna, drained
• 1 can chickpeas, rinsed and drained
• 1 cup cucumber, diced
• 1/2 cup celery, diced
• 2 tbsp red onion, minced
• 2 tbsp plain Greek yogurt (or light mayo)
• 1 tbsp lemon juice
• Salt + pepper

Instructions:

1. Mash chickpeas lightly in a bowl.
2. Add tuna, veggies, yogurt, lemon, salt, pepper.
3. Stir well and taste-test (add more lemon if needed).
4. Divide into 4 containers.

Meal Prep Tip:

Pack crackers separately so they stay crisp. A little crunch makes this feel way more snacky and fun.

11. BBQ Chicken Sweet Potato Bowls (Portion-Friendly)

This is sweet, smoky, and really satisfying without being heavy. I use a smaller sweet potato, add shredded chicken, and keep BBQ sauce reasonable (because sauce calories sneak up FAST). Then I bulk it up with slaw or steamed broccoli. It feels like comfort food, but it still fits your weight loss goals when you portion it right.

Per serving: 335 calories | 49g carbs | 30g protein

Serves: 4

Ingredients:

• 2 cups cooked shredded chicken breast
• 4 small sweet potatoes
• 1/4 cup BBQ sauce (choose a lighter one if you can)
• 3 cups broccoli florets (or coleslaw mix)
• Salt + pepper

Instructions:

1. Bake sweet potatoes at 400°F (205°C) for 40–50 minutes (or microwave 6–8 minutes).
2. Warm chicken and stir in BBQ sauce.
3. Steam or roast broccoli.
4. Split sweet potatoes and top with BBQ chicken.
5. Add broccoli or slaw on the side. Portion into 4 containers.

Meal Prep Tip:

If you’re using slaw mix, toss it with a squeeze of lime and a pinch of salt and pepper. Instant fresh factor with basically no extra calories.

If weight loss is your goal, this is the stuff that helps most in real life… meals that are already done, already portioned, and actually taste good. Pick 2 or 3 recipes from this list, prep them once, and suddenly your week feels easier (and way less snacky)!

SAVE this post so you can come back when you’re planning next week’s meals.