Recipes

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.

low-calorie meal prep

Nutritional Facts

Amount per serving

Calories 176
Total Fat 2.9g
Total Carbohydrates 25.7g
Protein 10.4g

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.

chicken burrito bowl meal prep

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!

easy pasta salad meal prep

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.

halloumi bake

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.

teriyaki turkey meatballs

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.

crispy tofu meal prep

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.

creamy chicken & rice

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.

chorizo stew

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.

chickpea salad meal prep

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.

stuffed peppers

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.

spicy chicken 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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Lauren Dawes

Lauren Dawes

Writer and expert

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class. On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin. Find out more about Lauren’s experience here: https://www.linkedin.com/in/lauren-dawes-b4416aaa/


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