These low-calorie meal prep recipes are designed for fat loss, macro tracking, and long-term consistency—without ever feeling restrictive. Each recipe focuses on maximizing volume, flavor, and protein while keeping calories tight and nutrition dialed.
If you’re cutting, maintaining a calorie deficit, or just want meals that won’t break your macro budget, this tag is for you. You’ll find cheesy chicken builds, bold-flavored bowls, spicy meatballs, and pasta dishes that somehow sneak in under 600 calories per serving—without falling into the “light salad” trap.
Want to explore by protein or calorie target? Check out these pages:
Full Recipe Filter | Bulking Recipes | Moderate Calorie Recipes
Need a little help with strategy? Check out these posts:
My Meal Prep Strategy Guide | How to Cut
Every recipe includes full macro breakdowns, realistic serving sizes, and reheating instructions that don’t leave you with a soggy mess. These meals are macro-friendly, protein-dominant, and structured to help you feel full while staying on track with your goals.
Forget bland “healthy food.” These low-calorie meal prep recipes work harder than most high-cal meals—without sacrificing flavor, size, or satisfaction.
Tomato Basil Chicken Orzo is that clean, feel-good kind of meal prep that still tastes like a warm hug. It’s got just enough sauce to feel indulgent, just enough basil to feel fresh, and enough protein to make your macro app proud. Think: cozy pasta night meets macro efficiency—with two whole pounds of chicken breast…
There’s meal prep… and then there’s this. Chipotle Chicken Mac & Cheese isn’t just another chicken and pasta situation—it’s a full-blown flavor event. With creamy, chipotle-laced mac and cheese underneath a perfectly air-fried (or seared) chicken breast, this recipe proves you can hit your macros without sacrificing an ounce of joy. It’s smoky, spicy, and…
According to all known laws of physics & the universe, Cajun Chicken Mac & Cheese should not exist. It’s cheesy, spicy, loaded with air-fried chicken, and somehow still clocks in at 588 calories and 65g of protein per serving. Other blogs would’ve cut the pasta in half, used 1 oz of cheese, and told you…
This Seared Mediterranean Tilapia brings the kind of flavor that makes you forget you’re eating clean. Light, flaky fish gets a golden sear and cozy Mediterranean vibes thanks to oregano, garlic, paprika, and a squeeze of lemon. Paired with roasted zucchini, bell peppers, cherry tomatoes, and a crumble of feta, it’s bright, bold, and honestly…
This Balsamic Dijon Herb Pork Tenderloin is your weekly reminder that meal prep doesn’t have to mean boring chicken and sadness rice. It’s tender, juicy pork marinated in tangy balsamic, sharp Dijon, and a hit of garlic and rosemary—then roasted to perfection alongside crispy Brussels sprouts and a side of savory rice. It’s fancy-feeling without…
I’ve made a lot of meal preps in my day, but this BBQ Pulled Pork & Sweet Potatoes might be the most effortless banger of them all. There’s something deeply satisfying about tossing a few ingredients into a slow cooker and coming back hours later to the rich, smoky aroma of pork that’s basically melted…
Chicken doesn’t have to be boring. In fact, it shouldn’t be. This Smoky Mole Chicken proves you can hit your macros and eat like you’ve been personally invited to someone’s abuela’s kitchen. This ancient Mexican staple is smoky, sweet, rich, and unapologetically bold—and we figured out how to make it macro-friendly without sacrificing its soul….
There’s something magical about chipotle and pork—especially when it’s drenched in smoky adobo sauce and seared to golden perfection. These chipotle adobo pork bowls packs serious flavor with juicy chunks of marinated pork, ultra-crispy roasted potatoes, and a fresh corn salsa that brings a sweet, tangy, and spicy pop to every bite. At 576 calories…
Honey mustard chicken is nice… but spicy honey mustard chicken? That’s a flavor profile worth prepping for. This recipe brings the heat, the tang, and just enough sweetness to keep you coming back all week long. You’re working with marinated chicken breast, pan-seared for golden edges, then paired with roasted Brussels sprouts and fluffy jasmine…
There’s something deeply satisfying about a meal that’s simple, flavorful, and absolutely jacked with protein—and this Garlic Lemon Herb Chicken checks every single box. We’re talking golden-seared chicken tenderloins, bathed in a garlicky, citrus-forward sauce, and seasoned with a bouquet of herbs that would make any spice rack weep with pride. Paired up with roasted…
