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21 Meal Prep Recipes With Less Than 300 Calories

Meal prep helps to make it much easier to regularly eat healthy and nutritious meals without having to spend countless hours in the kitchen every day of the week.

Simply make all of your meals for the week ahead, and then store them away, ready to be heated up later during the week. 

21 Meal Prep Recipes With Less Than 300 Calories!

However, though there are plenty of awesome meal prep recipes and guides across the internet to help you stay fueled throughout the week, there are very few recipes that contain less than 300 calories, making meal prep difficult for those hoping to lose weight.

If you are on a strict diet, and you also want to experience the benefits of meal prep, then you should definitely read on down below, because we have scoured the internet to find 21 favorite easy recipes for meal prep that have less than 300 calories!

Quick Answer: Best Meal Prep Recipes With Less Than 300 Calories – Some of the very best sub-300 calorie meal prep recipes include delicious delights like Thai chicken salad, delicious pizzas, chicken and broccoli stir fry, and tuna salad. However, that is not all that there is when it comes to healthy meal prep. 

Want to discover even more healthy recipes for your meal-prepping regimen? Then make sure to read on down below, because we have even more for you to discover!

Comparison Table 

RecipeTotal Preparation Time
Vegetarian Taco Salad20 Mins.
Chicken Fried Rice25 Mins.
Pizza Lasagna Rolls45 Mins.
Sheet Pan Sesame Chicken And Veggies25 Mins.
Garlic Butter Herb Steak Bites25 Mins.
Sausage And Zucchini Skillet20 Mins.
Stir Fry Zucchini Noodles25 Mins.
Egg Roll In A Bowl20 Mins.
Sesame Chicken30 Mins.
Ground Turkey And Sweet Potato Skillet30 Mins.
Thai Chicken Salad With Peanut Dressing30 Mins.
Slow Cooker Coconut Curry With Quinoa4 Hours, 20 Minutes.
Lemon Chickpea Salad10 Mins.
Moroccan Spiced Greek Yogurt Chicken Salad15 Mins.
Chickpea And Spinach Curry12 Mins.
Sausage Topped Pizza30 Mins.
Cauliflower Fried Rice25 Mins.
Chicken Burrito Bowls6 Hours, 15 Minutes.
Baked Bean Curry40 Mins.
Tuna Salad10 Mins.
Blueberry. Corn, & Basil Quinoa Salad30 Mins.

1. Vegetarian Taco Salad

Want to enjoy the flavors and sensations of tacos over the next week, but don’t want the weight gain that may come with it? Then you are in luck because this recipe, at under 222 calories, will easily help you to stick to your diet, while still enjoying vibrant vegetarian flavors. 

The inclusion of crunchy tortilla chips in the recipe helps to give the salad an interesting texture and add a slight bit of saltiness to elevate the meal further!

  • Total Calories (Per 100g): 222
  • Total Preparation Time: 20 Mins.

2. Chicken Fried Rice

Fried rice is one of the simplest meals in the world, and yet, it always proves to be incredibly delightful, and deeply fulfilling, no matter how you prepare it.

However, if you’re totally bored of all of the average fried rice recipes all across the internet, then you need to try out this delicious chicken fried rice recipe, as it will blow your mind with savory flavors that won’t cause you to gain weight!

  • Total Calories (Per 100g): 251
  • Total Preparation Time: 25 Mins.

3. Pizza Lasagna Rolls

If you want the decadence of pizza in a small and compact form, ready for you to chow down whenever you want, then we strongly recommend following this meal prep recipe.

Despite having such a low calorie count, we were blown away at how indulgent they still proved to be. So tasty!

  • Total Calories (Per 100g): 232
  • Total Preparation Time: 45 Mins

4. Sheet Pan Sesame Chicken And Veggies

Who would have thought that simply throwing together this combination of ingredients and allowing it to roast in a single pan would prove so delicious?

The delightfully savory sauce, and the inclusion of plenty of sesame help to give the dish a delightful Asian-inspired flavor! 

  • Total Calories (Per 100g): 294
  • Total Preparation Time: 25 Mins

5. Garlic Butter Herb Steak Bites

Don’t worry, because you can still enjoy the delightful taste and fulfilling nature of a good steak, even while on a strict diet! This recipe helps you to achieve intense flavor with very few ingredients, and even fewer calories.

The taste of the garlic spreads through your mouth as the meat practically melts on your tongue!

  • Total Calories (Per 100g): 275
  • Total Preparation Time: 25

6. Sausage And Zucchini Skillet

Slice up some sausages and some zucchini, and allow them to fry up together on a hot skillet, and you very quickly will have yourself a meal to remember, and that you can easily prepare ahead of time!

This dish makes use of oregano, garlic, and avocado oil to really draw out the flavor!

  • Total Calories (Per 100g): 288
  • Total Preparation Time: 20 Mins

7. Stir Fry Zucchini Noodles

If you’ve never tried zucchini noodles before, then this is the perfect opportunity. It’s surprising just how well zucchini noodles are able to maintain their structure even when cooked up, and how well they can retain flavor.

This dish is also easy to whip up and store away for later!

  • Total Calories (Per 100g): 272
  • Total Preparation Time: 25 Mins

8. Egg Roll In A Bowl

This dish is incredibly low in carbs and calories and allows you to enjoy the delightful flavor of egg rolls, without any of the elements that make such decadent snacks so heavy. 

  • Total Calories (Per 100g): 270.
  • Total Preparation Time: 20 Mins.

9. Sesame Chicken

Enjoyed the taste of the sesame chicken recipe we mentioned earlier? Why not try that exciting flavor combination in another way? This stir fry recipe makes use of beans and rice to make the meal truly fulfilling.

  • Total Calories (Per 100g): 275.
  • Total Preparation Time: 30 Mins.

10. Ground Turkey And Sweet Potato Skillet

Ground turkey will easily soak up all of the awesome flavors in this amazing dish that employs the beautiful taste of paprika, chili powder, cumin, and plenty of mozzarella cheese.

  • Total Calories (Per 100g): 282.
  • Total Preparation Time: 30 Mins.

11. Thai Chicken Salad With Peanut Dressing 

This salad is so deliciously fresh, thanks to the amazing vegetables that populate it, but especially because of the decadent peanut dressing that enrobes it all.

We couldn’t help but go back for extra servings of this meal, so it would definitely be great for meal prep, you’ll be looking forward to dinner every night, to dig back into this delicious salad!

  • Total Calories (Per 100g): 282.
  • Total Preparation Time: 30 Mins.

12. Slow Cooker Coconut Curry With Quinoa

Simply set this meal up in your slow cooker, and by the time you get back from work in the evening, you’ll have plenty of servings of delicious coconut curry that you can easily pack away for the week ahead.

The combination of ingredients in this curry is simply stunning, and it all combines together to create a meal that you won’t soon forget. We totally recommend serving this up with some rice or even pasta!

  • Total Calories (Per 100g): 289.
  • Total Preparation Time: 4 Hours, 20 Minutes.

13. Lemon Chickpea Salad

This recipe helps you to create a delightful lunchtime treat that will keep you fueled throughout the week.

The sweetness of the lemon contrasts beautifully against the savory taste of the chicken, while the creaminess of the chickpeas helps to make the meal easy to eat.

  • Total Calories (Per 100g): 274.
  • Total Preparation Time: 10 Minutes.

14. Moroccan-Spiced Greek Yogurt Chicken Salad

The combination of Moroccan spices and Greek yogurt is a surprisingly beautiful one!

We were delighted at how easily the flavors spread across our mouths as we bit into each of these delightful lettuce wraps. The chicken is also cooked to perfection, making it incredibly delicate.

Have some lettuce handy, and prepare large batches of this salad to fill the leaves with, it makes for a perfect lunchtime meal!

  • Total Calories (Per 100g): 255.
  • Total Preparation Time: 15 Minutes.

15. Chickpea And Spinach Curry

Curry is definitely one of the best meals to opt for if you are on a meal planning regimen, as it is incredibly easy to make, uses plenty of ingredients, tastes great, and can be made in large batches.

This is no different with this amazing recipe that makes the best of the soft texture of chickpeas to create a meal that will give you everything you crave.

  • Total Calories (Per 100g): 123.
  • Total Preparation Time: 12 Minutes.

16. Sausage-Topped Pizza

This pizza recipe allows you to achieve something once believed impossible: a pizza that contains less than 300 calories! You wouldn’t think it would be possible to create something so delicious and satisfying yet healthy, but this recipe will definitely prove you wrong.

Trust us when we say that this pizza tastes just as good as it looks!

  • Total Calories (Per 100g): 242.
  • Total Preparation Time: 30 Minutes.

17. Cauliflower Fried Rice

This is the dish with the lowest calorie count on this list, coming in at only 84 total calories, and yet it is still immensely filling and will give you all of the nutrients you need to maintain a healthy diet. 

The best thing of all is that it is incredibly easy to make and store away!

  • Total Calories (Per 100g): 284.
  • Total Preparation Time: 25 Minutes.

18. Chicken Burrito Bowls

This particular meal is another that makes use of a slow cooker, so you can easily set the food to cook to perfection while you get on with your day, knowing that by the end of the day you will have an amazing meal that you can save for the following few days!

If you love the flavor of fresh burritos but want to enjoy them without guilt, then you simply have to try this recipe!

  • Total Calories (Per 100g): 261.
  • Total Preparation Time: 6 Hours, 15 Minutes.

19. Baked Bean Curry

If you’re cooking on a budget, and still want to create healthy prepped meals, then you will love this baked bean curry recipe that will set your tastebuds alight! It’s amazing just how many amazing flavors baked beans can be used to create!

You’ll be craving this amazing meal all week!

  • Total Calories (Per 100g): 298.
  • Total Preparation Time: 40 Minutes.

20. Tuna Salad

Creaminess, saltiness, and plenty of crunchiness combine to create lettuce wraps that will not only taste amazing but will have your mouth feeling amazing, thanks to the awesome combination of textures contained within!

The best thing about this recipe is that it is totally keto-friendly, so you can even include it with a strict diet! It’s also easy to make in large batches, making it perfect for meal preppers!

  • Total Calories (Per 100g): 249.3.
  • Total Preparation Time: 10 Minutes.

21. Blueberry, Corn, & Basil Quinoa Salad 

Yep. We were also surprised to hear that blueberries, corn, and quinoa combine together so well, but as soon as we tasted this recipe for ourselves, we totally understood it!

The sharp sweetness of the blueberries pairs beautifully with the creamy sweetness of the corn, giving this dish a truly exciting flavor, the likes of which we have never experienced anywhere else!

We definitely saved one of the best recipes for last, as this dish will easily please food lovers of any taste!

  • Total Calories (Per 100g): 211.
  • Total Preparation Time: 30 Minutes.

Frequently Asked Questions

Is 300 Calories a Meal Good?

How many calories a person needs can depend on a number of factors. If you are on a very ordinary diet, then 300 calories would generally be enough for breakfast, though you should aim to consume around 700 calories for lunch and dinner.

If you are on a strict diet, however, then 300 calories are plenty, provided the food is nutritious.

How Can I Burn 1000 Calories a Day?

If you want to burn over 1,000 calories per day, then you should aim to run as much as possible. Running can allow you to burn off up to 17 calories per minute, meaning that with proper running, you can quickly cut down on calories!

How Can I Reduce my Stomach Fat?

If you want to reduce fat on your stomach, you should ensure that the food you are eating is full of fiber, and you avoid foods that are high in trans fats. You should also aim to consume plenty of protein, for muscle growth.

What Does a 300 Calorie Breakfast Look Like?

A 300-calorie breakfast can actually consist of quite a few foods, though a common 300-calorie breakfast may consist of two eggs, a slice of bread, and fruit on the side.

21 Meal Prep Recipes With Less Than 300 Calories

Want to get started with meal prepping, but having trouble finding recipes under 300 calories? You’ve come to the right place. Join us to see 21 of the best!


  • Pick a recipe from the list above
  • Click the recipe name and visit the website
  • Collect the ingredients and cook the food
  • Enjoy – don’t forget to leave a review

Recipe Video

Jess Smith