21 Best Low-Calorie Dinners for a Stress-Free Meal Prep

Eating healthy doesn’t have to be boring or expensive. If you’re like most people, tired of eating chicken and broccoli every night for dinner. You’re running out of time to cook, so you’re reaching for unhealthy takeout. But don’t worry, meal prep is here to save the day! By prepping meals ahead of time and adding flavorful, healthy ingredients, you’ll be able to save time, and money, and satisfy your taste buds for days to come. In this article, we’ll be sharing 21 low calorie dinner ideas that you’ll love. Whether you’re on a diet or just want to switch up your eating habits, we’ve got you covered. Whether you’re looking for a quick and easy meal that’s sure to be a hit with your family and friends, or you’re just looking for a delicious meal that’ll be sure to inspire you. Cauliflower fried rice and Greek turkey burgers are two of my favorite low calorie dinner ideas.

Related: High-Calorie Meal Prep Recipes

Importance of Meal Prep and Low Calorie Dinners

Preparing meals ahead of time is becoming more and more popular these days, and it’s easy to see why. Not only do you save money and time, but it also helps you eat healthier. With meal prep, you can make sure you’re eating healthy by controlling your portion sizes and making sure you’re getting the right ingredients. Low calorie dinners are especially important if you’re trying to stay on track with your health or lose weight. With ingredients like protein, fiber, and low-added sugars and fats, you can make delicious meals that will keep you full all day. Plus, you won’t have to worry about eating unhealthy takeout. So why not get started on your journey to a healthier you with these low calorie dinner ideas?

Suggested: Low Carb Keto Vegetable Soup Recipes

Benefits of Low-Calorie Meal Prep

Prepping low calorie meals ahead of time can offer a range of advantages, not only in terms of time and cost savings, but also in terms of promoting healthy dietary habits and aiding in weight loss. By controlling portion sizes and adding nutritious ingredients to meals, it is possible to create dishes that are satisfying and maintain a feeling of satiety throughout the day, which is especially beneficial for those who are striving to maintain a healthier lifestyle or lose weight. Additionally, having ready-made dinners in the house can help to reduce the temptation to opt for less nutritious takeout. By including these low calorie dinner ideas in your meal prep regimen, you can begin to work towards a healthier lifestyle. The following section will explore how low calorie meal prep can be beneficial for weight loss and overall healthy eating.

Suggested: Healthy to Unhealthy Sandwiches

How it can help with weight loss and healthy eating

  1. Low-calorie meal prep saves you time and money, but it also promotes healthy eating habits and helps you reach your weight loss goals.
  2. By controlling portion sizes and adding healthy ingredients, you can create delicious meals that keep you full all day long. This is especially helpful if you’re trying to maintain a healthy weight or lose some extra pounds.
  3. Having pre-made dinners in the fridge can also help you avoid the temptation to skip meals and opt for unhealthy takeout instead.
  4. When you prep your meals with low-calorie options, you’re not only cutting calories, but you’re also making sure they’re filling you up. Low-calorie meals are usually packed with lean proteins, healthy fiber-rich veggies, and whole grains that help keep you full for longer.
  5. Low-calorie meals also help regulate your blood sugar levels, which means you’ll have more energy and won’t crave unhealthy snacks as much.
  6. Preparing meals ahead of time also allows you to make healthier choices later in the week.
  7. When you have a meal plan, you’re less likely to go out and buy convenience foods or eat junk food.
  8. By adding these low calorie dinner ideas to your meal prep process, you’ll be on your way to a healthier you!
  9. We’ll go into more detail about meal prep tips in the next section so you can maximize your low calorie meal prep success.

Tips for Meal Prep Success

In order to maximize the benefits of a low calorie meal prep routine, it is important to adhere to the following tips:

1. Develop a meal prep plan and adhere to it. Determine the meals you plan to prepare for the week and make a grocery list prior to shopping. This will help to reduce the amount of time and money spent on meals each week.

2. Invest in high-quality meal prep containers. These containers should be microwave or dishwasher-safe, allowing you to heat up meals during the week and then clean up afterward.

3. Invest in a food scale, as this will help to ensure that meals are portioned out correctly.

4. Preparing ingredients ahead of time is essential for successful meal prep. For instance, chop vegetables and marinate meats ahead of time, allowing for quick and easy meal assembly. This will also help to maintain consistent flavor and texture.

Related: Delicious Meals Under 200 Calories

Don’t be scared to try new things and experiment with different recipes. Plus, you can make meal prep more of a social experience by getting together with friends and cooking together. Follow these tips and you’ll be able to make delicious, low-carb meals like these grilled chicken and veggie skewers.

21. Grilled Chicken and Veggie Skewers

Grilled Chicken and Veggie Skewers

One of the delicious and easy meal prep options is the grilled chicken and veggie skewers. Marinate your chicken breasts in a marinade of your choice for a couple of hours or overnight, then chop your favorite veggies (we recommend bell peppers and zucchini or red onion) into bite-size pieces. Thread your chicken and vegetables onto the skewers and grill for approximately 10 minutes (flipping halfway through).
These chicken and veggie skewers are great on their own or as a side dish with quinoa, brown rice, or other veggies. They’re also a great addition to any meal prep routine, and you can prep your ingredients ahead of time for even faster assembly time.
Get the recipe here.

Related: Low-Calorie Egg Recipes

If you’re looking for another great meal prep option, check out these pesto zucchini noodles with grilled shrimp. These noodles are loaded with flavor and are sure to become a new favorite!

20. Pesto Zucchini Noodles with Grilled Shrimp

Pesto Zucchini Noodles with Grilled Shrimp

If you’re in the mood for something light and satisfying, Pesto Zucchini Noodles with Grilled Shrimp is a meal prep option that will not disappoint. The zucchini noodles are a refreshing alternative to traditional pasta, while the grilled shrimp adds a protein punch. Topped with a flavorful pesto sauce, this dish is the perfect way to switch things up and keep meal prep interesting.
Get the recipe here.

Related: Portable Snacks Recipes

But if you’re in the mood for something heartier, Turkey and Veggie Stuffed Peppers are the way to go. These peppers are packed with protein and fiber, making them a filling and satisfying meal. Plus, they’re a great way to get in extra servings of vegetables. Meal prep these stuffed peppers at the beginning of the week and enjoy them for lunch or dinner throughout the week.

19. Turkey and Veggie Stuffed Peppers

Turkey and Veggie Stuffed Peppers

Turkey and Veggie stuffed peppers are a tasty and nutritious meal that will fill you up and keep you full for hours. Ground turkey is packed with fiber-rich vegetables that are packed with flavor and filling, all wrapped in a colorful and colorful pepper shell. Not only that, but it’s a great way to add some extra veggies to your diet. All you have to do is bake these stuffed peppers at the start of the week and you’ll be ready to go for lunch or dinner any day of the week.
Get the recipe here.

Related: Low-Calorie Snacks Recipes

If you’re looking for a meal prep option that’s easy to make ahead of time, try cauliflower fried rice with tofu. This meal is flavorful and low in calories.

18. Cauliflower Fried Rice with Tofu

Cauliflower Fried Rice with Tofu

For those seeking a meal prep option that is both low in carbohydrates and low in calories, this cauliflower fried rice with tofu is an ideal choice. This meal is rich in protein, fiber, and is a satisfying and flavorful meal that can be prepared ahead of time. It can be enjoyed alone or with steamed vegetables, providing a daily dose of vegetables and protein without compromising taste or satisfaction. For an even more satisfying meal, consider a slow-cooker chicken enchilada soup.
Get the recipe here.

17. Slow Cooker Chicken Enchilada Soup

Slow Cooker Chicken Enchilada Soup

Slow cooker chicken enchilada soup is the perfect comfort food for chilly nights or meal prep. This hearty soup is made with tender chicken, flavorful spices, and a flavorful blend of vegetables. Not only is it low in calories, but it’s also loaded with nutrients. The slow cooker makes it super easy to make this soup. Simply toss all the ingredients into the slow cooker and let it simmer until it’s done.
The great thing about this soup is that it’s so versatile. You can make it on its own and enjoy it for a delicious meal. Or, pair it with steamed vegetables for a super nutritious dinner. With bold and spicy flavors like this, you’ll never feel like you’re sacrificing taste for health.
Get the recipe here.

If you’re looking for another meal prep option, check out our next recipe: Stuffed sweet potatoes with chicken and broccoli. This stuffed sweet potato recipe is a great way to change up your meal prep routine while keeping your health goals in mind.

16. Stuffed Sweet Potatoes with Chicken and Broccoli

Stuffed Sweet Potatoes with Chicken and Broccoli

If you’re in the mood for something a bit heartier, our Stuffed Sweet Potatoes with Chicken and Broccoli recipe is a great option. This meal prep dish is packed with protein and nutrients, thanks to the combination of chicken and broccoli. Plus, the sweetness of the potato pairs perfectly with the savory flavors of the filling.
To make this recipe, start by baking your sweet potatoes until they’re tender. Then, sauté some chicken breast and broccoli in a pan with your favorite seasonings. Once everything is cooked, scoop out the flesh of the sweet potatoes and mix it with the chicken and broccoli mixture. Stuff the filling back into the sweet potato skins and bake for a few more minutes until everything is heated through.
If you want to mix things up even more, try adding some different vegetables or seasonings to the mix. This recipe is incredibly versatile, so feel free to get creative and experiment with different flavors!
Get the recipe here.

For an easy and delicious meal prep option that is low in calories, try this Zucchini and Scampi recipe. This dish is a healthy and delicious combination of fresh vegetables and seafood that can be enjoyed any time of the week.

15. Zucchini and Shrimp Scampi

Zucchini and Shrimp Scampi

If you’re a seafood lover, you’ll love this low-calorie recipe for Zucchini and shrimp Scampi. It’s easy to make and reheats great, so it’s perfect for meal prep. Zucchini noodles are a low-carb option compared to regular pasta, and shrimp is a great source of protein.
In this recipe, all you have to do is sauté garlic in olive oil, then add in the shrimp, zucchini, and scampi. Cook the shrimp until it’s pink and tender, then add some lemon juice, red pepper flakes, and some other vegetables or seasonings. This recipe is so versatile, you can add as many flavors as you like.
Get the recipe here.

For a delicious and low-carb meal prep option, consider our Mexican cauliflower rice bowl recipe. This meal is also loaded with fresh vegetables, making it an ideal way to incorporate additional vegetables into one’s diet.

14. Mexican Cauliflower Rice Bowl

Mexican Cauliflower Rice Bowl

For those who love Mexican flavors, the Mexican Cauliflower Rice Bowl is the perfect addition to your meal prep lineup. This dish is easy to prepare and features a combination of delicious veggies and spices. To make this dish, start by sautéing some cauliflower rice with tomatoes, onions, and your choice of spices such as cumin and chili powder. Once the cauliflower has softened, add in some black beans and corn, along with some avocado and cilantro for added flavor and texture. Not only is this dish low-calorie, but it’s also gluten-free, vegan, and packed with fiber.
Get the recipe here.

If you are searching for a flavorful and nutritious meal prep option, consider our Chicken and Pesto Pesto dish. This dish features a tender chicken breast, roasted vegetables, and a homemade pesto sauce, making it an ideal meal for those who are looking for a meal that is both satisfying and low in calories.

13. Pesto Chicken and Veggies

Pesto Chicken and Veggies

Our next meal prep option is sure to satisfy your taste buds without adding extra calories. The Pesto Chicken and Veggies dish is a mouth-watering combination of tender chicken breast and roasted vegetables, topped with a homemade basil pesto sauce. The dish is low-calorie, packed with nutrients, and perfect for those who want to indulge in a healthy and flavorful meal. For this dish, start by marinating the chicken breasts with olive oil, garlic, and Italian seasoning. Roast the chicken and your choice of vegetables, such as zucchini, red peppers, and cherry tomatoes, in the oven until tender and juicy.
While the chicken and veggies are cooking, whip up a quick and easy homemade basil pesto sauce. Simply blend fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil in a food processor until smooth. Once everything is ready, divide the chicken and veggies into meal prep containers and spoon the pesto sauce over the top. This dish is perfect for those on a low-calorie diet or looking to shed some extra pounds.
Get the recipe here.

Are you searching for a nutritious and tasty meal prep solution? Look no further than our quinoa and black bean salad, which is rich in protein and fiber, providing you with a nutritious and energizing meal to enjoy throughout the day.

12. Quinoa and Black Bean Salad

Quinoa and Black Bean Salad

Our Quinoa and black bean salad is another great low calorie meal prep option. This salad is a great plant-based meal that is high in protein and fiber. Mix cooked quinoa with black beans and a variety of chopped veggies such as bell pepper, onion, and tomato, then top with a light dressing of olive oil, limes juice, and spices such as cumin, chili powder. This salad is not only delicious and nutritious, but it is also super versatile. You can enjoy it on its own, or pair it with a grilled chicken or shrimp. It can also be prepped ahead of time and stored in the refrigerator for up to 5 days.
Get the recipe here.

11. Garlic Parmesan Turkey Meatballs

Garlic Parmesan Turkey Meatballs

Garlic Parmesan Turkey meatballs are a delicious and juicy meatball recipe made with lean turkey that is infused with aromatic garlic and coated in a crust of delicious Parmesan cheese. These meatballs are perfect for a healthy meal or a delicious appetizer. Each bite is loaded with garlic and Parmesan and is a healthier option than traditional meatballs. Serve as a single dish, pair with pasta, or as a sandwich. Try this easy-to-make recipe and enjoy the satisfaction of a healthy and delicious meal.
Get the recipe here.

Suggested: Broccoli Salad Recipes

If you are looking for a dish with a higher level of spice and intensity, our Asian Chicken and Vegetable Wraps are a great option. These wraps are packed with succulent chicken, tender vegetables, and a flavorful soy sauce that is sure to please.

10. Asian Chicken Lettuce Wraps

If you’re a fan of Asian flavors and looking for a low-carb, high-protein dinner idea, our Asian Chicken Lettuce Wraps are a must-try. These wraps are packed with juicy chicken, crisp veggies, and a delectable soy sauce-based sauce that elevates the taste and texture of this dish. Moreover, the lettuce leaves add a refreshing crunch and keep the calorie count low, making it an ideal option for a nutritious meal prep.
Pair these wraps with some brown rice or quinoa for a more filling meal, or enjoy them as a light and satisfying appetizer. And if you’re someone who enjoys a little kick in their food, feel free to add some red pepper flakes or Sriracha sauce to the mix.
Get the recipe here.

Suggested: Keto Cauliflower Recipes

9. Chicken Fajita Bowls

Chicken Fajita Bowls

If you’re looking for a flavorful, easy-to-make meal that’s ready to serve on the go, then you’ve come to the right place. Our Chicken Fajitas Bowls are loaded with tender, juicy chicken breasts, vibrant bell peppers, and onion, and packed with bold, zesty flavors. Plus, because it’s a single-bowl meal, it’s ideal for meal prep. In order to make these easy-to-follow bowls, start by cooking the chicken in a large cast-iron pan with olive oil and seasoned fajitas. Once it’s cooked through, sauté the onion and sliced bell peppers until they’re tender and lightly charred. Divide the mixture into your meal prep containers, and serve with brown rice, quinoa, or other plant-based options.
Get the recipe here.

Related: Classic American Appetizers

8. Spicy Tofu and Broccoli Stir Fry

Looking for a spicier and healthier meal prep option? Check out our Spicy tofu and broccoli stir fry recipe. This stir fry is packed with protein and fiber, so you’ll be full and satisfied in no time. Start by cubing your extra firm tofu and set it aside. Cut up your broccoli into bite-size pieces. Heat up some oil in a large pan and add minced garlic and minced ginger for flavor. Add your tofu and broccoli to the pan and cook until your tofu is lightly browned and your broccoli is tender.
Add your soy sauce to a small bowl and mix together the sriracha and honey. Now add your rice vinegar to the soy sauce mixture and stir to coat everything. Let the sauce cook for a few minutes until the sauce thickens and your tofu is cooked through. Transfer the stir fry to your meal prep vessels and serve with your favorite side dish, brown rice, or quinoa.
Get the recipe here.

Related: Easy Vegan Rice Recipes

7. Sweet Chili Shrimp Stir Fry

Sweet Chili Shrimp Stir Fry - Dinner

This recipe is perfect for those who enjoy seafood. The sweet chili shrimp stir fry is prepared in a pan with garlic and ginger, sliced bell peppers, and snap peas. The shrimp are sautéed until they are pink and no longer translucent, then added to the sauce. The sauce is then whisked together in a small bowl with honey and sweet chili sauce. Finally, the shrimp and vegetables are poured over the sauce and stirred until all are coated with a sticky, flavorful sauce. Serve the stir fry in meal prep containers, and enjoy it with a side of brown rice, or quinoa.
Get the recipe here.

Related: Frozen Shrimp Recipes

6. Slow Cooker Chicken Tikka Masala

Slow Cooker Chicken Tikka Masala

If you are a fan of spicy flavors, then you must try this recipe. Slow cooker chicken Tikka masala is one of the most flavorful and aromatic dishes you can make. This dish is easy to prepare and requires very little prep time, so it’s perfect for busy weeknights. In a slow cooker, mix together chicken breasts and diced tomatoes. Add garlic and ginger, and season with a mixture of spices. Cook on low for a few hours or until your chicken is fork-tender and all the flavors have blended together into a beautiful sauce. Serve this delicious chicken masala with brown rice or naan bread and you’re good to go.
Get the recipe here.

This dish is also great for meal prep so you can make it for your lunch or dinner any day of the week. If you’re in the mood for something a bit lighter, check out our next recipe. Italian stuffed zucchini boats are a delicious low-calorie dish that’s sure to satisfy your cravings.

5. Italian Stuffed Zucchini Boats

Italian Stuffed Zucchini Boats

If you want dinner that looks as good as it tastes, try out the Italian Stuffed Zucchini Boats. This dish is not only a delight to the eyes but also an excellent source of vitamins and fiber. Hollowed-out zucchinis are filled with a delicious mixture of ground turkey, tomatoes, basil, and mozzarella cheese. They are then baked in the oven until the cheese is melted and bubbly, and the zucchinis are tender.
The Italian Stuffed Zucchini Boats are perfect for meal prep and can easily be made in advance. You can store them in the fridge and reheat them for a quick and tasty lunch or dinner throughout the week. This recipe is also suitable for those on a low-carb or gluten-free diet.
Get the recipe here.

Related: Zucchini Noodle Salad Recipe

4. Greek Turkey Burgers

Greek Turkey Burgers - low calorie dinner ideas

Our Greek Turkey Burgers recipe is an ideal meal for those seeking a meal that is filling and satisfying without being overwhelming. This recipe is loaded with lean protein, aromatic herbs, and delectable vegetables, making it an ideal choice for those seeking a burger without feeling guilty. This recipe is simple to make and ideal for meal prep. To make the burgers, mix ground turkey with minced onion, spinach, minced garlic, minced oregano, and feta cheese, and form into patties. Grill or bake the burgers until cooked through, then serve with a Greek salad and roasted vegetables for a full meal. 
To finish off this delicious meal, try our Cauliflower Cauliflower Chickpea Curry recipe. This flavorful dish is full of vegetables and spices, making it perfect for a cozy night in.
Get the recipe here.

Related: Healthy Turkey Recipes

3. Cauliflower and Chickpea Curry

low calorie Cauliflower and Chickpea Curry

After you’ve indulged in the juicy Greek Turkey Burgers, it’s time to add a little spice to your meal prep with a hearty Cauliflower and Chickpea Curry. This vegetarian dish is rich in protein and filled with bold flavor from a blend of spices like cumin, turmeric, and coriander. The creamy coconut milk sauce and tender cauliflower florets make this meal the ultimate comfort food. To make this delicious dish, simply sauté some onions, garlic, and ginger in a large pan until fragrant. Add in the cauliflower florets and cook until slightly softened. Then, mix in the chickpeas, diced tomatoes, and a blend of spices. Let the mixture simmer and absorb all the flavors before stirring in the creamy coconut milk. Serve over a bed of fluffy rice or with some warm naan for a satisfying meal.
Get the recipe here.

Suggested: Easy Keto Recipes to Lose Weight Fast

2. Beef and Broccoli Stir Fry

Beef and Broccoli Stir Fry - low calorie dinner ideas

For a fast and easy meal prep recipe that is also flavorful and nutritious, try making Beef and Broccoli stir fry. This classic Chinese dish is easy to customize to meet your dietary needs and tastes. Heat some oil in a large wok or pan over high heat and add a slice of flank steak. Cook until browned and lightly crispy, then take the beef out of the pan and set it aside. Mince minced garlic and grate ginger until fragrant, then add broccoli florets, sliced bell peppers, and any other vegetables you may have. Cook until the vegetables are tender and slightly crunchy. Pour the beef back into the wok and season with a blend of soy sauce and honey, as well as cornstarch for a savory and sweet sauce. Allow the mixture to simmer and thicken, then serve hot over a plate of rice or noodles.
Get the recipe here.

If you have any questions about meal prep or want to learn more about healthy recipe ideas, check out our helpful FAQ section below.


If you’re new to meal prep or still getting the hang of it, you’re bound to have some questions. Here are some commonly asked questions that may help you stay on track:

1. How long can I keep prepped meals in the fridge?

It’s generally recommended to consume your prepped meals within 4-5 days to ensure freshness and avoid the risk of foodborne illness. 

2. Can I freeze prepped meals?

Yes, you can freeze prepped meals for longer storage. Just be sure to use freezer-safe containers or bags and label them with the date. 

3. How do I avoid meals from becoming soggy or dry when reheating?

One trick is to keep wet ingredients separate from dry ones (e.g. store sauces separately from vegetables). Another is to add a bit of moisture before reheating by sprinkling a little water or broth over the dish. 

4. Can I meal prep with non-vegetarian ingredients?

Of course! Just be sure to follow proper food safety guidelines when handling meat and poultry. Cook them thoroughly, keep them separate from other ingredients, and store them in airtight containers. 

It’s important to remember that meal prep is about convenience and it’s about making healthy eating easy. Don’t be afraid to try new ingredients or different cooking techniques to find out what works for you.

In the end, meal prep can be a great tool for anyone who wants to simplify their meals and make healthy eating easier for themselves. Here are 21 low-calorie dinner ideas that will make meal prep easier than ever. Not only will you save time and money with meal prep, but you’ll also be able to help your body lose weight and reach your healthy eating goals with these recipes. As the saying goes, “You’re what you eat” and with these healthy and delicious meals, you’ll be sure to nourish your body with the best ingredients.

Pinterest of Crispyfoodidea

If you like this article about low calorie dinner ideas, please share this with your friends on Facebook, Twitter, and Pinterest. Also, you can subscribe to my blog to get all the latest articles first on your mobile.



Did you like this recipe and make it later at home? SAVE this pin to your favourite board on Pinterest!

Leave a Comment