Low-Calorie Meal Prep | 15 Tasty Lunch Recipes Under 500 Calories
Whether you’re working towards a certain goal or you’re just looking for a lighter lunch option that won’t leave you slumped at your desk all afternoon, we’ve got you covered with these low-calorie meal prep ideas.
All of these delicious recipes are big on taste but every single one comes in at under 500 calories per serving.
1. Cold Peanut Noodle Salad
The satay-style dressing is reason alone to make this recipe, trust us.
| calories | 176 |
| totalFat | 2 |
| totalCarbohydrates | 25 |
| protein | 10 |
Recipe here.
2. Naked Chicken Burrito Bowl
Take the wrap out of the equation and you’ve got yourself a macro-friendly lunch that still delivers all those incredible Mexican-inspired flavours.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 378 | 30g | 35g | 8g |
Recipe here.
3. Easy Pasta Salad Meal Prep
This time-saving meal prep solution is ideal to get you ahead for the week and you only need a handful of ingredients. Bon appetit!
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 415 | 26g | 40g | 20g |
Recipe here.
4. One-Pan Halloumi & Harissa Bake
This simple dish sure does hit the spot – and you could actually make it even more macro-friendly by switching out the bed of couscous and serving with a leafy green salad.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 409 | 16.5g | 22.9g | 25.9g |
Recipe here.
5. Teriyaki Turkey Meatballs
We know, we know — it’s hard to believe that these sweet & sticky meatballs could be low calorie. But trust us, they are. Oh, and each portion packs in a massive 36g of protein.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 338 | 36.8g | 50g | 4.4g |
Recipe here.
6. Crispy Tofu & Teriyaki Noodles
Want a meat-free lunch idea to mix up your week? We’ve got you with this sizzling tofu stir-fry recipe.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 462 | 17g | 67g | 14g |
Recipe here.
7. Creamy Garlic Chicken & Rice
Forget your average dry, dull chicken & rice meal prep and try this deliciously creamy recipe instead.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 387 | 45.9g | 32.7g | 7g |
Recipe here.
8. Chorizo & Bean Stew
This hearty chorizo & bean stew is low-calorie meal prep that will keep you full & leave you feeling warm inside. For a lower carb option, serve with crisp rocket leaves or your favourite greens rather than bread.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 257 | 13.5g | 18.2g | 11.8g |
Recipe here.
9. 10-Minute Chickpea Salad
Tasty meal prep doesn’t have to take all night to prepare — this deliciously fresh & flavour-packed salad will literally take 10 minutes and requires no cooking at all.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 401 | 19g | 25.5g | 23g |
Recipe here.
10. Stuffed Peppers With Beef Mince & Bulgur Wheat
These stuffed peppers are packed with protein and healthy dose of low GI carbs, along with plenty of vitamins, minerals and fibre.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 464 | 39.6g | 30.6g | 17.4g |
Recipe here.
11. Spicy Chicken With Couscous
Bursting with vibrant flavour, this spicy chicken recipe is an easy win to liven up your weekly meal prep.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 284 | 50g | 22.2g | 3.7g |
Recipe here.
12. Easy Teriyaki Chicken Rice Bowl
This isn’t just any old chicken and rice. It’s succulent chicken coated in sticky teriyaki sauce on top of fluffy rice. And of course, broccoli, because you’ve got to have some greens.
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Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 472 | 41g | 47g | 13g |
Recipe here.
13. “Green Goddess” Salad
Straight off your TikTok “For You” page is the “Green Goddess” salad. And you better believe the hype. Packed with loads of greens, parmesan cheese, and crunchy protein crisps for dipping, this is easily transportable and delicious.
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| Calories | Protein | Carbs | Fat |
| 461 | 22.8g | 43g | 22.5g |
Recipe here.
14. Creamy Peanut Chicken Noodles
These 15-minute peanut chicken noodles are fuss-free and deliver those all-important macros in under 500 calories. Whack in the microwave at work or enjoy cold.
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| Calories | Protein | Carbs | Fat |
| 473 | 40g | 52.1g | 12.1g |
Recipe here.
15. Creamy Tomato Salmon Pasta
Crowned the best pasta recipe by its creator, this pasta dish brings comfort food to meal prep. It’s just under 500 calories and still super creamy.
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| Calories | Protein | Carbs | Fat |
| 499 | 27g | 45.9g | 21.3g |
Recipe here.
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