10 Low-Calorie Meal Prep Ideas Under 400 Calories (That Actually Taste Amazing)

Let’s Be Honest…

We all want to eat healthy, but when it’s 7 PM, you’re starving, and the Uber Eats app starts whispering sweet nothings, that salad in the fridge doesn’t stand a chance. Been there. More than once.

But guess what? Eating low-calorie meals doesn’t have to feel like punishment. You can still enjoy hearty, delicious food without blowing your calorie budget or spending hours in the kitchen. And the best part? Every single meal here clocks in under 400 calories, perfect for meal prep that keeps your taste buds and your jeans happy.

Ready to feel like a healthy-eating superhero (cape optional)? Let’s get into these 10 low-calorie meal prep ideas that’ll make your fridge look like a Pinterest board.

1. Chicken Burrito Bowls

Who needs Chipotle when you can make this at home for half the calories and double the satisfaction?

Ingredients:

• 4 oz grilled chicken breast
• ½ cup cooked brown rice
• ½ cup black beans
• ¼ cup corn
• ¼ cup diced tomatoes
• 2 tbsp salsa
• 1 tbsp Greek yogurt (instead of sour cream)

Instructions:

1. Layer rice, beans, and veggies in a bowl or meal prep container.
2. Add your grilled chicken on top.
3. Finish with salsa and a dollop of Greek yogurt.

Pro tip: Add a squeeze of lime for that extra zing. Seriously, don’t skip it.

2. Turkey & Veggie Lettuce Wraps

Ever tried using lettuce as a wrap and felt like it was just… sad? Not this time. These wraps are crunchy, flavorful, and don’t fall apart mid-bite (the true test).

Ingredients:

• 4 oz ground turkey
• 1 cup mixed bell peppers, diced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• Iceberg or romaine lettuce leaves

Instructions:

1. Cook the turkey with soy sauce and sesame oil until browned.
2. Add in your diced peppers and sauté for a few minutes.
3. Spoon the mixture into lettuce leaves and wrap like tacos.

Bonus: Sprinkle sesame seeds if you’re feeling fancy.

3. Greek Chicken Salad Jars

Salad jars = the easiest way to actually eat your greens without crying about soggy lettuce.

Ingredients:

• 3 oz grilled chicken breast
• ½ cup chopped cucumber
• ¼ cup cherry tomatoes
• 2 tbsp feta cheese
• 1 tbsp olive oil + lemon juice
• 2 cups mixed greens

Instructions:

1. Start with the dressing (olive oil + lemon juice) at the bottom of your jar.
2. Add cucumbers, tomatoes, chicken, and feta.
3. Top with greens. Shake before eating!

Ever wondered why this hack works so well? Because the dressing stays away from the greens, aka no more sad wilted lettuce.

4. Shrimp Stir-Fry with Cauliflower Rice

Low-carb, high flavor. This one’s for when you crave takeout but don’t want the guilt trip afterward.

Ingredients:

• 4 oz shrimp
• 1 cup cauliflower rice
• 1 cup mixed stir-fry veggies (broccoli, carrots, snow peas)
• 1 tbsp low-sodium soy sauce
• 1 tsp sesame oil

Instructions:

1. Sauté shrimp until pink. Remove and set aside.
2. In the same pan, cook cauliflower rice and veggies.
3. Toss everything together with soy sauce and sesame oil.

IMO, this dish tastes better the next day. The flavors just marinate in the fridge like they’re at a spa.

5. Spicy Chickpea Buddha Bowls

Even if you’re not vegetarian, this one slaps. It’s filling, protein-packed, and has that satisfying crunch you crave.

Ingredients:

• 1 cup roasted chickpeas
• ½ cup quinoa
• ½ cup roasted broccoli
• ¼ avocado
• 1 tbsp sriracha or hot sauce
• 1 tsp olive oil

Instructions:

1. Roast chickpeas and broccoli at 400°F for 20 minutes.
2. Assemble with quinoa, avocado, and a drizzle of olive oil.
3. Add sriracha for that fiery finish.

Question: Why does roasted chickpeas taste like a snack and a meal at the same time? Magic, probably.

6.Egg Muffins with Spinach & Turkey Bacon

These are basically mini omelets you can grab and go. Breakfast just got easier—and tastier.

Ingredients:

• 4 eggs
• ½ cup spinach
• 2 slices turkey bacon, chopped
• ¼ cup shredded cheese (optional)

Instructions:

1. Whisk eggs and mix in spinach, bacon, and cheese.
2. Pour into a greased muffin tin.
3. Bake at 375°F for 20–25 minutes.

Store them in the fridge, and boom—breakfast all week long. You’re officially winning at life.

7. Zucchini Noodles with Pesto Chicken

Zoodles (yeah, that’s what we’re calling them) are the unsung heroes of low-calorie meals. You get pasta vibes without the carb hangover.

Ingredients:

• 1 medium zucchini (spiralized)
• 3 oz grilled chicken
• 1 tbsp pesto
• 1 tsp olive oil

Instructions:

1. Sauté zoodles in olive oil for 2 minutes. Don’t overcook or you’ll end up with mush.
2. Toss with pesto and grilled chicken.

FYI: You can swap pesto for marinara if you want an Italian twist.

8.Tuna Stuffed Avocados

Tuna salad meets creamy avocado. Simple, filling, and zero cooking required.

Ingredients:

• 1 avocado, halved
• ½ can tuna (in water)
• 1 tbsp Greek yogurt
• 1 tsp mustard
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. Mix tuna, yogurt, mustard, and lemon juice in a bowl.
2. Spoon the mixture into the avocado halves.

Tip: This is perfect for lazy lunches or when your brain says “no” to cooking.

9. Teriyaki Tofu Rice Bowls

Tofu gets a bad rap, but trust me, this one might convert even the skeptics.

Ingredients:

• ½ block firm tofu, cubed
• ½ cup cooked jasmine rice
• 1 cup steamed broccoli
• 2 tbsp teriyaki sauce

Instructions:

1. Sear tofu until golden brown.
2. Add teriyaki sauce and let it caramelize a bit.
3. Serve over rice and broccoli.

Hot take: Crispy tofu > soggy tofu. Always.

10. Turkey Meatballs with Zucchini Noodles

Comfort food that won’t make you feel like a nap afterward? Yes, please.

Ingredients:

• 4 oz ground turkey
• 1 egg
• 2 tbsp breadcrumbs
• 1 tsp Italian seasoning
• 1 medium zucchini (spiralized)
• ½ cup marinara sauce

Instructions:

1. Mix turkey, egg, breadcrumbs, and seasoning. Form into meatballs.
2. Bake at 375°F for 20 minutes.
3. Heat marinara, toss with zoodles, and top with meatballs.

This tastes way fancier than it looks. Perfect date-night meal prep, IMO. 😉

Meal Prep Tips to Keep You on Track

Before you start batch-cooking like a pro, let’s talk strategy. Because yes, you can have 10 meals ready—but if they taste like cardboard, you won’t eat them.

Here’s how to keep things tasty:

• Mix up your sauces and seasonings. A little variety goes a long way.
• Use airtight containers. No one wants soggy rice or wilted greens.
• Don’t prep too far ahead. Stick to 3–4 days max for freshness.
• Label everything. Because nothing’s worse than mystery fridge meals.

Ever prepped so many containers that your fridge looks like a science experiment? Yeah… don’t do that.

Final Thoughts

There you have it, 10 low-calorie meal prep ideas under 400 calories that don’t suck (you’re welcome). These recipes prove you can eat healthy without eating boring.

Meal prep doesn’t need to mean endless chicken and broccoli. Mix things up, play with flavors, and make your fridge something you actually look forward to opening.

So, grab your containers, queue up your favorite playlist, and let’s get prepping. Because when Monday hits, you’ll thank yourself for being this organized (for once). 😉

FAQs: Low-Calorie Meal Prep Under 400 Calories

1. Can I really lose weight eating meals under 400 calories?

Yes, you totally can if you’re consistent. Staying in a calorie deficit (burning more calories than you eat) helps with weight loss. These under-400-calorie meals are perfect building blocks because they keep you full without sneaky calorie overloads. Just don’t wash them down with a sugary latte the size of your head. 😉

2. How long can I store these meal preps in the fridge?

Most of these meals last 3–4 days in airtight containers. Anything with seafood (like shrimp or tuna) — keep it closer to 2–3 days. If you’re meal prepping for the whole week, freeze half your portions and thaw them midweek to keep things fresh.

3. Can I freeze these low-calorie meals?

You bet! Just avoid freezing things with fresh greens or avocado, they get sad and mushy. Dishes like burrito bowls, stir-fries, or turkey meatballs freeze beautifully. Pro tip: freeze them in individual portions for easy grab-and-go lunches.

4. How do I keep meal prep from getting boring?

The eternal struggle. Here’s the trick: switch up seasonings and sauces instead of reinventing every recipe. Use chili flakes one week, teriyaki sauce the next. Same ingredients, totally different vibe. Oh, and add a splash of humor — cooking’s more fun when you’re not grumpy about it.

5. What’s a good way to hit protein goals while staying under 400 calories

Lean proteins are your BFF here. Think chicken breast, shrimp, turkey, tofu, or eggs. They pack a protein punch without the calorie baggage. Pair them with veggies and some complex carbs like quinoa or brown rice, and boom — balanced meal achieved.

6. I hate cooking. Can I still meal prep?

Short answer: Yes. Long answer: You just need the right recipes. Go for low-effort ones like tuna-stuffed avocados or Greek salad jars. They require zero stove time. You’ll feel like a chef without actually being one. Win-win.

7. Are these meals okay for vegetarians or vegans?

Absolutely! Swap the animal proteins with tofu, tempeh, lentils, or chickpeas. A lot of these recipes already have plant-based options (looking at you, chickpea Buddha bowl). Just make sure to check your sauces — some pesto or teriyaki versions sneak in dairy or honey.

8. How many low-calorie meals should I eat per day?

That depends on your total daily calorie needs. If you’re aiming for, say, 1,500–1,800 calories a day, you can have three meals around 400 calories each, plus a snack or two. It’s all about balance — not starvation (we’re not doing that here).

9. Can I meal prep for my family with these ideas?

Definitely! These meals are family-friendly and easy to scale. Double the ingredients, prep in bulk, and store in separate containers. Even picky eaters usually come around when they realize healthy food can actually taste good.

10. What’s the best container for meal prep?

Glass containers are the GOAT. They keep food fresh, reheat evenly, and don’t stain like plastic. If you’re on the go, BPA-free plastic works fine too. Just make sure the lids actually snap — no one wants a burrito bowl explosion in their bag.