Introduction:

Trying to keep your meals under 400 calories doesn’t mean settling for boring or unsatisfying food. With the right ingredients and smart combinations, you can enjoy flavorful, filling dishes that leave you energized—not hungry. These 10 meal preps are all under 400 calories per serving, and they’re perfect for lunch, dinner, or any time you want something light that still hits the spot.

1. Zucchini Noodle Turkey Bowls

A low-calorie pasta alternative that delivers on protein and crunch.

Ingredients:

• 1 zucchini, spiralized

• 4 oz lean ground turkey (cooked)

• 2 tbsp tomato sauce

• Fresh basil

Instructions:

1. Sauté zucchini noodles lightly (optional).

2. Top with turkey and sauce.

3. Garnish with basil and portion into containers.

⏱ Prep Time: 10 minutes
🔥 Complexity: Easy

2.Shrimp & Mango Salad

Refreshing and light, this combo balances protein with natural sweetness.

Ingredients:

• 1 cup mixed greens

• 6 cooked shrimp

• ¼ mango, diced

• 1 tbsp lime juice

• 1 tsp olive oil

Instructions:

1. Toss all ingredients in a large bowl.

2. Divide into two containers and chill.

⏱ Prep Time: 10 minutes
🔥 Complexity: Very Easy

3.Egg White Veggie Scramble Box

A high-protein, low-fat breakfast or light lunch option.

Ingredients:

• 4 egg whites, cooked

• ½ cup bell peppers

• ¼ cup chopped spinach

• 1 tbsp feta cheese

Instructions:

1. Cook egg whites and mix with veggies and feta.

2. Portion into meal prep boxes and refrigerate.

⏱ Prep Time: 8 minutes
🔥 Complexity: Easy

4. Greek Yogurt Berry Parfait

Perfect for a quick snack or breakfast under 300 calories.

Ingredients:

• ¾ cup plain Greek yogurt

• ½ cup mixed berries

• 1 tbsp chia seeds

• 1 tsp honey

Instructions:

1. Layer yogurt, berries, and chia seeds.

2. Drizzle with honey and store in jars.

⏱ Prep Time: 5 minutes
🔥 Complexity: Very Easy

5.Spicy Tuna Cucumber Cups

A crunchy, protein-rich snack or light meal with bold flavor.

Ingredients:

• 1 can tuna

• 1 tbsp Greek yogurt

• ½ tsp sriracha

• 1 cucumber, sliced into thick rounds

Instructions:

1. Mix tuna, yogurt, and sriracha.

2. Spoon onto cucumber slices.

3. Store with tuna mix separate for longer freshness.

⏱ Prep Time: 10 minutes
🔥 Complexity: Easy

6. Cauliflower Rice Burrito Bowl

Low in calories but full of texture and flavor—without the carbs.

Ingredients:

• 1 cup cauliflower rice

• ½ cup black beans

• ¼ avocado

• 2 tbsp salsa

Instructions:

1. Layer all ingredients in a bowl.

2. Store in airtight containers and serve cold or warm.

⏱ Prep Time: 10 minutes
🔥 Complexity: Easy

7. Chicken Lettuce Wraps

Crunchy and satisfying without the need for bread or heavy sauces.

Ingredients:

• 1 grilled chicken breast, shredded

• 4 romaine lettuce leaves

• 1 tbsp hoisin or peanut sauce

• Shredded carrots

Instructions:

1. Fill each leaf with chicken, carrots, and sauce.

2. Store lettuce and filling separately until ready to eat.

⏱ Prep Time: 10 minutes
🔥 Complexity: Very Easy

8.Tomato & White Bean Salad

Simple, plant-based, and full of fiber with very few ingredients.

Ingredients:

• 1 cup cherry tomatoes, halved

• ½ cup canned white beans

• 1 tsp olive oil

• Fresh basil and black pepper

Instructions:

1. Mix all ingredients in a bowl.

2. Chill in small containers for grab-and-go meals.

⏱ Prep Time: 7 minutes
🔥 Complexity: Very Easy

9.Tofu & Cabbage Slaw Bowl

Crunchy, fresh, and filling without going overboard on calories.

Ingredients:

• ½ block firm tofu, cubed

• 1 cup shredded cabbage

• 1 tbsp rice vinegar

• 1 tsp sesame oil

• Pinch of sesame seeds

Instructions:

1. Toss cabbage with vinegar and oil.

2. Add tofu cubes and sesame seeds.

3. Store in meal prep containers.

⏱ Prep Time: 10 minutes
🔥 Complexity: Easy

10.Apple, Almond Butter & Oats Box

A sweet and savory combo for snacks or light lunches.

Ingredients:

• 1 apple, sliced

• 1 tbsp almond butter

• ¼ cup dry oats (to sprinkle or mix)

• Dash of cinnamon

Instructions:

1. Slice apple and pack with almond butter.

2. Add oats and cinnamon in a small bag or cup.

⏱ Prep Time: 5 minutes
🔥 Complexity: Very Easy

Conclusion:

Meal prepping with calorie limits doesn't mean skimping on flavor or satisfaction. These under400calorie recipes are nutrientdense, convenient, and designed to keep cravings in check. They're proof that healthy portions can still be deeply enjoyable.