Introduction:

Eating healthy doesn’t mean sacrificing flavor. These 10 meal prep recipes are packed with nutrients, taste great, and all come in under 500 calories per serving. Perfect for busy weeks, these meals are balanced, satisfying, and easy to prepare ahead of time.

Recipes:

1. Garlic Lemon Chicken with Roasted Veggies

This simple yet flavorful dish combines lean chicken breast with roasted vegetables for a healthy, low-calorie meal. The lemon-garlic marinade keeps the chicken juicy while enhancing the natural sweetness of the veggies.

Ingredients:

• 2 boneless, skinless chicken breasts

• 1 zucchini, sliced

• 1 red bell pepper, chopped

• 1 cup cherry tomatoes

• 2 tbsp olive oil

• 2 cloves garlic, minced

• Juice of 1 lemon

• 1 tsp dried oregano

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a bowl, mix olive oil, garlic, lemon juice, oregano, salt, and pepper.

3. Coat chicken breasts in the mixture and marinate for 15 minutes.

4. Spread vegetables on a baking sheet, drizzle with olive oil, and season.

5. Place chicken on the sheet and bake for 25-30 minutes.

6. Let rest before slicing and serving.

Prep Time: 10 minutes
Complexity: Easy

2. Quinoa & Black Bean Bowl

A protein-packed, plant-based meal filled with fiber and flavor. This bowl is simple to prepare and keeps well for days.

Ingredients:

• 1 cup cooked quinoa

• ½ cup black beans, drained and rinsed

• ½ avocado, sliced

• ¼ cup cherry tomatoes, halved

• 1 tbsp olive oil

• 1 tsp cumin

• Juice of ½ lime

• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions.

2. In a bowl, mix quinoa, black beans, cherry tomatoes, olive oil, cumin, salt, and pepper.

3. Top with avocado and drizzle with lime juice before serving.

Prep Time: 10 minutes
Complexity: Easy

3. Turkey and Sweet Potato Skillet

Lean ground turkey and sweet potatoes make this dish a satisfying, nutrient-dense meal under 500 calories.

Ingredients:

• 1 lb ground turkey

• 1 medium sweet potato, diced

• ½ onion, chopped

• 1 red bell pepper, diced

• 1 tbsp olive oil

• 1 tsp paprika

• ½ tsp garlic powder

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.

2. Cook onion and bell pepper for 3-4 minutes.

3. Add ground turkey, breaking it apart as it browns.

4. Stir in sweet potato, paprika, garlic powder, salt, and pepper.

5. Cover and cook for 10-15 minutes, stirring occasionally, until sweet potatoes are tender.

Prep Time: 15 minutes
Complexity: Medium

4. Greek Yogurt Chicken Salad

A lighter twist on classic chicken salad, using Greek yogurt instead of mayo for a creamy and protein-rich meal.

Ingredients:

• 1 cup cooked shredded chicken

• ½ cup plain Greek yogurt

• ¼ cup celery, diced

• ¼ cup red grapes, halved

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• Salt and pepper to taste

Instructions:

1. In a bowl, mix Greek yogurt, lemon juice, mustard, salt, and pepper.

2. Add shredded chicken, celery, and grapes, and stir to combine.

3. Serve chilled or as a sandwich filling.

Prep Time: 10 minutes
Complexity: Easy

5. Cauliflower Fried Rice

A low-carb, nutrient-dense alternative to traditional fried rice, packed with veggies and protein.

Ingredients:

• 2 cups riced cauliflower

• ½ cup frozen peas and carrots

• ½ cup cooked shrimp or tofu

• 1 egg, beaten

• 1 tbsp soy sauce

• 1 tsp sesame oil

• 1 clove garlic, minced

Instructions:

• 2 cups riced cauliflower

• ½ cup frozen peas and carrots

• ½ cup cooked shrimp or tofu

• 1 egg, beaten

• 1 tbsp soy sauce

• 1 tsp sesame oil

• 1 clove garlic, minced

6. Egg & Veggie Breakfast Muffins

A protein-packed, low-calorie breakfast option that’s easy to grab and go. These egg muffins are filled with fresh vegetables and can be stored in the fridge for the week.

Ingredients:

• 6 large eggs

• ½ cup spinach, chopped

• ¼ cup red bell pepper, diced

• ¼ cup mushrooms, diced

• ¼ cup shredded cheese (optional)

• 1 tsp olive oil

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Lightly grease a muffin tin with olive oil.

3. Whisk eggs in a bowl and season with salt and pepper.

4. Stir in spinach, bell pepper, and mushrooms.

5. Pour the mixture evenly into muffin cups and top with cheese if using.

6. Bake for 15-18 minutes until firm.

Prep Time: 10 minutes
Complexity: Easy

7. Zucchini Noodles with Pesto & Cherry Tomatoes

A light, low-carb dish packed with fresh flavors from basil pesto and sweet cherry tomatoes.

Ingredients:

• 2 medium zucchinis, spiralized

• ½ cup cherry tomatoes, halved

• ¼ cup basil pesto

• 1 tbsp olive oil

• ¼ cup shredded parmesan (optional)

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat.

2. Add zucchini noodles and sauté for 2-3 minutes.

3. Stir in pesto, cherry tomatoes, salt, and pepper.

4. Remove from heat and top with parmesan before serving.

Prep Time: 10 minutes
Complexity: Easy

8.Shrimp & Broccoli Stir-Fry

A quick and flavorful meal with lean protein and fiber-rich vegetables, all cooked in a light soy-garlic sauce.

Ingredients:

• ½ lb shrimp, peeled and deveined

• 1 cup broccoli florets

• 1 red bell pepper, sliced

• 1 tbsp olive oil

• 1 tbsp soy sauce

• 1 clove garlic, minced

• ½ tsp ginger, grated

Instructions:

1. Heat olive oil in a pan over medium-high heat.

2. Add garlic and ginger, cooking for 30 seconds.

3. Toss in shrimp and cook until pink (about 3 minutes).

4. Add broccoli and bell pepper, stir-frying for another 3-4 minutes.

5. Stir in soy sauce and mix well before serving.

Prep Time: 15 minutes
Complexity: Easy

9. Chickpea & Cucumber Mediterranean Salad

A refreshing, protein-packed salad that’s perfect for a light yet filling meal. The combination of chickpeas, fresh vegetables, and a tangy dressing makes it a great option for meal prep.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed

• ½ cucumber, diced

• ½ cup cherry tomatoes, halved

• ¼ red onion, finely chopped

• ¼ cup feta cheese, crumbled (optional)

• 2 tbsp olive oil

• 1 tbsp lemon juice

• ½ tsp dried oregano

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, and feta cheese.

2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.

3. Pour the dressing over the salad and toss to combine.

4. Refrigerate for at least 30 minutes before serving for best flavor.

Prep Time: 10 minutes
Complexity: Easy

10.Tofu & Veggie Stir-Fry with Brown Rice

A simple yet flavorful plant-based meal, this stir-fry is packed with protein, fiber, and colorful vegetables. The light soy-ginger sauce enhances the natural flavors, making it a perfect meal prep option.

Ingredients:

• 1 block (14 oz) firm tofu, cubed

• 1 cup broccoli florets

• ½ red bell pepper, sliced

• ½ cup carrots, julienned

• 1 cup cooked brown rice

• 1 tbsp olive oil

• 1 tbsp soy sauce (low sodium)

• 1 tsp sesame oil

• 1 clove garlic, minced

• ½ tsp grated ginger

• 1 tsp cornstarch (optional for thickening)

Instructions:

1. Heat olive oil in a pan over medium heat. Add tofu cubes and cook until golden brown, about 5-7 minutes. Remove and set aside.

2. In the same pan, add broccoli, bell pepper, and carrots, stir-frying for 3-4 minutes.

3. In a small bowl, mix soy sauce, sesame oil, garlic, ginger, and cornstarch.

4. Pour the sauce into the pan and stir to coat the veggies.

5. Add tofu back to the pan, stirring for another 2 minutes.

6. Serve over brown rice.

Prep Time: 20 minutes
Complexity: Medium

Conclusion:

With these 10+1 under-500-calorie meal prep recipes, you’ll have a variety of easy, delicious, and nutritious meals ready to go. Whether you’re looking for high-protein, plant-based, or low-carb options, these recipes will help you stay on track while enjoying every bite. Meal prepping has never been easier—or tastier!