28 Healthy Low-Calorie Lunch Meal Prep Ideas (under 400 calories per serving) - Meal Prepify (2024)

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These healthy, low-calorie lunch meal prep ideas are perfect for your weight loss meal plan. Each recipe contains under 400 calories, with most recipes taking 5-10 minutes of prep time each! Now you can make your low-calorie meal plan fast and efficient.

Need a meal prep refresher? Have a look at my meal prep guide for some great tips and tricks. Need a low-calorie snack, breakfast or dinner recipe? Have a look at these low-calorie meal prep recipes.

Frequently Asked Questions

How to keep lunch meal prep low calorie and filling

The trick to keeping your meals filling and low in calories is eating whole foods! Whole foods contain more filling nutrition like fiber and proteins, which fill you up more but don’t add calories.

How many calories should I eat for weight loss?

You want to be aiming for a calorie deficit, essentially eating fewer calories than your body burns. This forces your body to start burning stored energy sources like fat.

What nutrition should I eat less of?

The two most unhealthy nutrition you should eat less of is saturated fats and refined sugars. They provide a lot more negative benefits than positive ones. They don’t need to be completely wiped out of your diet, but it’s good to keep an eye on them, so they don’t you aren’t consuming excessive amounts.

28 Healthy Low-Calorie Lunch Meal Prep Ideas (under 400 calories per serving)

Enjoy a pick of my favorite low-calorie lunch meal prep ideas that are easy to make and delicious!

Low-Calorie Lunch Meal Prep Chicken/Turkey Recipes

1. Crockpot Glazed Chicken Teriyaki

Prep Time: 5 Minutes
Calories: 302kcal

This crockpot chicken teriyaki has a delicious sweet & sticky glaze made with no refined sugars. It’s a healthy twist on traditional teriyaki sauce, so you can enjoy a guilt-free meal prep pleasure.

Have a look at my high-protein meal prep ideas for weight loss for more similar recipes!

2. Air Fryer Turkey Burger

Prep Time: 5 Minutes
Calories: 158kcal

Air fryer turkey burgers are my go-to for a lean and delicious burger. They are low-calorie with minimal fat making them perfect for low-calorie lunch meal prep. These air fry turkey burgers are freezer-friendly, so they’re great to cook in batches and have later in the month.

2. Healthy Teriyaki Turkey Meatballs

Prep Time: 30 Minutes
Calories: 354kcal

Tender and juicy baked turkey meatballs covered in a homemade teriyaki sauce and served with a side of crispy roasted broccoli. This healthy and straightforward Asian turkey meatball recipe is gluten-free, refined sugar-free, and paleo.

3. Curry Stir Fry with Zucchini Noodles

Prep Time: 10 Minutes
Calories: 351kcal

This delicious curry vegetable stir fry uses low-carb zucchini noodles, making it perfect for Whole30, Paleo or low-carb meal prep. It uses a tasty coconut curried sauce and only takes 10 minutes to prep.

4. Singapore Street Noodles

Prep Time: 15 Minutes
Calories: 320kcal

This is a recipe for how to make Singapore street noodles. It is a healthy version of Singapore fried bee hoon with chicken and red rice vermicelli, high in protein and low in fat. Never again suffer through rice noodles that are drowned in oil and fat!

5. Keto Chicken Tortilla Soup

Prep Time: 10 Minutes
Calories: 142kcal

Chicken tortilla soup is light yet satisfying, making it the perfect lunch! It has juicy, plump chicken simmered with fresh cilantro, garlic, onions, tomatoes and is easy to make!

6. Healthy Teriyaki Turkey Meatballs

Prep Time: 30 Minutes
Calories: 354kcal

Tender and juicy baked turkey meatballs covered in a homemade teriyaki sauce and served with a side of crispy roasted broccoli. This healthy and straightforward Asian turkey meatball recipe is gluten-free, refined sugar-free, and paleo.

7. Keto Chicken Salad Lettuce Wraps

Prep Time: 10 Minutes
Calories: 378kcal

Whether you fork it, scoop it or lay it in lettuce, you won’t be disappointed in this super yummy keto chicken salad lettuce wrap!

8. Creamy Spicy Pasta Salad with Chicken

Prep Time: 10 Minute
Calories: 382kcal

A high-protein pasta salad made with bowtie pasta, seared chicken breasts, fresh vegetables, and a low-calorie spicy yogurt dressing! Perfect as a quick and easy lunch or dinner, this creamy, spicy pasta salad.

9. Chicken Avocado Wrap

Prep Time: 20 Minutes
Calories: 314kcal

These chicken avocado wraps are yummy, easy to make and make for great lunches. Easy to pack and bring to work!

10. Sheet Pan Oven Roasted Chicken Breast and Vegetables

Prep Time: 10 Minutes
Calories: 177kcal

This oven-roasted chicken and vegetables is a healthy, flavorful recipe that’s super easy to whip up. The veggies have a crunchy texture, and the chicken is juicy and perfectly tender. It’s my all-time favorite chicken recipe that’s ideal for meal prep. Incredibly easy to customize with your favorite seasoning!

11. Chicken Parm Stuffed Peppers

Prep Time: 20 Minutes
Calories: 204kcal

The best chicken parm stuffed peppers are made with shredded chicken, marinara sauce, and plenty of cheese! This flavorful and filling stuffed peppers recipe is easy, cheesy, low carb, and ready in less than 1 hour.

Low-Calorie Lunch Meal Prep Vegetarian Recipes

12. Quinoa and Mediterranean Roasted Vegetables

Prep Time: 10 Minutes
Calories: 339kcal

If you’re looking for a delicious superfood, you’re in the right place. This recipe is tasty and super healthy! It’s vegan and gluten-free, high in healthy fats and complex carbohydrates while still being low in saturated fats.

13. Slow Cooker Chipotle Bean Chili

Prep Time: 5 Minutes
Calories: 347kcal

This delicious slow-cooked bean chili is so easy to make and delicious! All you need is a slow cooker, a handful of ingredients, and a couple of minutes to prep. It’s perfect for cooking in a big batch and meal prepping, costing just $1.61 per serving.

14. Plant-Based Chickpea Salad Sandwich

Prep Time: 5 Minutes
Calories: 150kcal

No cooking is necessary with a plant-based chickpea salad sandwich! Made with natural ingredients and it’s the perfect grab-and-go meal.

15. Balela Salad (Middle Eastern Bean Salad)

Prep Time: 15 Minutes
Calories: 394kcal

Let me present you Balela deliciousness!! So colorful, so easy, so refreshing. This hearty colorful salad comes from many Middle Eastern countries and is bursting with flavors and textures.

16. Vegan Poke Bowl with Mint Sauce

Prep Time: 5 Minutes
Calories: 382kcal

This vegan poke bowl is rich in nutrients, great for meal prep, and fully customizable. You will love the components I have put together and the delicious mint sauce I top it with.

17. Mediterranean Pasta

Prep Time: 5 Minutes
Calories: 302 kcal

This Mediterranean pasta is your new weeknight best friend. It’s super quick, like 20 minutes quick, and has excellent flavors the whole family will love. If you’re a pasta lover, make sure to check out my under 500 calorie pasta meal preps.

18. Spinach Feta Wrap With Garlic

Prep Time: 15 Minutes
Calories: 270kcal

These spinach feta wraps are crunchy, yummy, and vegetarian. A perfect low-calorie lunch when you’re craving something lighter.

19. Mediterranean Chickpea Salad

Prep Time: 10 Minutes
Calories: 214kcal

This healthy Mediterranean chickpea salad is simple to prepare, packed full of nutrients, and bursting with flavor! This make-ahead lunch option that can be made in less than 20 minutes!

20. Teriyaki Tofu Stir Fry with Broccoli

Prep Time: 15 Minutes
Calories: 229kcal

This teriyaki tofu stir fry with broccoli is a quick and simple dinner that you’ll find yourself craving again and again. It’s ready in only 30 minutes and uses a flavor-loaded teriyaki sauce.

21. Loaded Vegetable Greek Pasta Salad with Feta Cheese

Prep Time: 5 Minutes
Calories: 265kcal

This loaded vegetable Greek pasta salad with feta cheese is a quick-fix recipe perfect for meal prep lunches.

Low-Calorie Lunch Meal Prep Fish/Seafood Recipes

22. Tomato Chilli Prawn Pasta

Prep Time: 10 Minutes
Calories: 391kcal

Tomato chili prawn pasta is where comfort food meets nutritious tomato prawns. Prawns are baked in a flavorful spicy tomato sauce and added to pasta for a quick, healthy seafood meal prep.

23. Mexican Tuna Salad for Healthy Meal Prep

Prep Time: 15 Minutes
Calories: 206kcal

This Mexican tuna salad is perfect for easy and healthy meal prep! There’s no cooking involved, so it’s super quick and easy to make, plus it’s bursting with bright Mexican-inspired flavor. And because it’s got lean protein, lots of veggies, and good fat!

24. Frozen Air Fryer Salmon

Prep Time: 2 Minutes
Calories: 237kcal

Frozen salmon in the air fryer is a healthy, low-carb way to enjoy your favorite fish! Enjoy this easy recipe for meal prep or a quick weeknight meal

25. Tuna and Sweetcorn Fritters

Prep Time: 10 Minutes
Calories: 201kcal

These tuna and sweetcorn fritters are quick to make and healthy. They contain plenty of protein to keep you full for the afternoon.

Low-Calorie Lunch Meal Prep Beef/Pork Recipes

26. Slow Cooker Bolognese

Prep Time: 5 Minutes
Calories: 283kcal

This is hands down one of the easiest bolognese recipes I’ve ever cooked! It takes minutes to prep, then it’s a set, and forget it recipe. It’s protein-packed and freezer-friendly, so it’s great for gym folks who love to batch cook and freeze for next week!

27. Cauliflower & Bacon Salad

Prep Time: 15 Minutes
Calories: 246kcal

This cauliflower & bacon salad will become one of your favorites! It’s crunchy from the cauliflower and pepper, creamy from the mayonnaise and cream cheese and the bacon gives it that salty and savory taste.

28. Keto Zuppa Toscana

Prep Time: 15 Minutes
Calories: 259kcal

This homemade, healthy Zuppa Toscana soup has sausage, onions, garlic, juicy tomatoes, spinach all together in a creamy base. It is quick to prep and easy to make in an Instant Pot.

Richmond Howard

Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.