These moderate-calorie meal prep recipes hit the sweet spot between flavor, fullness, and smart nutrition. Whether you’re maintaining, reverse dieting, or just want a break from extremes, this tag is all about balance—without sacrificing performance or taste.
You’ll find creamy pastas, bold global bowls, satisfying skillet builds, and macro-friendly comfort foods—all landing in the 600–800 calorie range per serving. These meals give you enough fuel to train hard, build muscle, and stay energized, without tipping the scale or underfeeding yourself.
Want to explore by protein or calorie target? Check out these pages:
Full Recipe Filter | Cutting Recipes | Bulking Recipes
Need a little help with strategy? Check out these posts:
My Meal Prep Strategy Guide | How to Maintain Weight
Every recipe includes full calorie and macro breakdowns, realistic portions, and meal prep instructions designed for people who live in the real world. These meals reheat well, store easily, and actually taste better on day two.
Moderate doesn’t mean boring. These meals bring structure, satisfaction, and just the right amount of indulgence to keep your prep exciting and your goals in sight.
If you’ve ever thought pork chops were boring, this recipe is here to shatter that illusion into balsamic-glazed pieces. These Garlic Balsamic Pork Chops are tangy, savory, and just the right amount of sweet—basically what would happen if your favorite steakhouse and your favorite Italian restaurant had a macro-friendly baby. Paired with fluffy jasmine rice…
Garlic. Butter. Shrimp. Cheese. Orzo. That’s it. That’s the list. If those five words don’t already have you sprinting to the kitchen, allow me to elaborate: this meal is filthy in the best possible way. The shrimp are seared to perfection, tossed in a garlic butter bath, and then folded into a cheesy orzo situation…
Let’s get one thing straight—this Spicy Harissa Chicken meal prep is not for the faint of heart. It slaps with flavor and heat in a way that feels borderline illegal. Harissa brings the smoke, the fire, and the flavor punch of a thousand suns. But before we go any further, credit where it’s due: this…
Chipotle just dropped their new honey chipotle chicken bowl—and while it’s a solid fast-casual option, you don’t need to drop $12 every lunch break to get those sweet-spicy gains. This homemade version is just as bold, way more macro-friendly, and a whole lot cheaper to make in bulk. You’re getting charred, juicy chicken with a…
Some recipes just have that it factor. This Garlic Parmesan Chicken is one of them. It’s the kind of meal prep that makes you question whether you’re actually on a fitness journey or just living your best, buttery, garlicky life. You’ve got crispy seared chicken, smothered in a creamy garlic-Parmesan sauce that tastes like it…
Ladies and gentlemen, I’d like you to welcome the 10th entry in the Global Meatball Marathon. When I bought 80 pounds of ground beef last fall, I didn’t expect to create a macro-friendly meatball empire—but here we are, and there’s no turning back. These Jamaican Jerk Meatballs are a flavor freight train. We’re talking smoky…
Captain’s log, entry #3: Morale is high. The kitchen smells like victory. The meatball marathon surges forward with unrelenting momentum, and today’s flavor crusade is led by none other than Teriyaki Ginger Meatballs. Juicy, tender beef rounds glazed in a sweet-and-savory teriyaki sauce that hits with notes of garlic, ginger, and undeniable swagger. Honestly, this…
There’s a very specific kind of joy that comes from slicing into a perfectly cooked steak and realizing it’s not just delicious—it’s meal prep. This Southwest Steak Burrito Bowl is the culmination of years of disappointment from fast-casual chain bowls that cost $15 and somehow only deliver 30g of protein. Not here. Not today. This…
Let’s get one thing straight: Triple B doesn’t officially stand for Bryan Barbecue Botkin—but after you make this recipe, you might start telling people it does. Because this Charred Barbecue Chicken meal prep is the kind of thing that earns a man legendary status at the neighborhood cookout. Juicy, marinated chicken thighs seared to smoky…
Credit where credit is absolutely due—this Double Dipped Teriyaki Chicken is brought to you by my brilliant coworker Laura. When she casually mentioned she tops her teriyaki chicken with feta cheese, I had to pause mid-bite and reevaluate everything I thought I knew about food. And then she hit me with the double sauce strategy—a…
