How many hours have you spent scrolling through Pinterest for low-calorie meal prep ideas, only to emerge with a headache, an ache in your neck, and a list of a dozen different kinds of low-fat yogurt? How many premade diet plans have you browsed, all promising to “fill you up” on only 1,200 calories a day?
Low-Calorie meal prep really is the best way to set yourself up for dietary success, allowing you to preemptively steer yourself away from the temptation of takeout. And, with a little help, it doesn’t have to be boring! However, when creating a low-calorie meal plan, it’s important to understand what you should be aiming for.
We’re going to talk about not only how to create a meal plan that works for you, but also the importance of each meal within your day. Read on to see all the delicious options available for low-calorie, easy-to-store meal prep ideas.
Breakfast
It’s true what they say: breakfast really is themost important meal of the day. By eating a healthy breakfast, you start the day with an immediate kickstart to your metabolism, as well as the healthy dose of energy you need to wake up and get moving.
It’s not just about your body, either. Studies have shown that eating breakfast can improve your mood and memory function. Like most things, health starts in your mind. By setting yourself up for a happy, productive morning, you can lay the groundwork for a day free of emotionally driven, junk food snacking. If you’re eating breakfast anyway, don’t you want it to be delicious? Read on to see a list of our favorite breakfasts all under 300 calories.
Egg and Cheese Stuffed Potato Skin
This breakfast is so delicious, it's hard to believe that it's also good for you! The baked eggs, seasoned to salty perfection, contain all the protein without any of the unnecessary fat you get from frying or scrambling. A handful of crusty, baked cheese and a base of savory potato skin hold the filling together and make this meal easy to eat, even on the go.
To start, scoop the fillings out of a small baked potato. These can be set aside to meal prep later. Crack a raw egg into the base, then whisk in some cheese, green onion, and seasoning. Bake at 350 until the egg is no longer raw. At the last minute, toss a little extra cheese on top to hold all the goodness together.
Strawberry Mango Protein Smoothie
Ever feel like summer can’t come fast enough? Speed up the seasons by starting your day with a tropical smoothie!
The great thing about this smoothie is its versatility. You pick the protein powder based on your own personal needs. Trying to bulk up on the muscle with afternoon workouts? Try a heavier whey-based protein. Hoping to slim down and increase flexibility? What you need is collagen protein. Personally, we like freezing some smoothie ice-cubes in advance to keep the shake cold to sip on it all through the morning.
Baked Egg Muffin
If you are going for a high protein, low carb diet, this might be the breakfast for you. Just crack a raw egg into a lightly greased muffin tin, mix in whatever seasonings, cheeses, or flavorings you might want, then toss it in the oven. These can last for two weeks in the freezer, making them great for anyone who wants to improve their diet without the added stress. Just be sure to store them in an airtight container and separate the muffins with a layer of parchment paper!
Lunch
If we’re being honest, lunch is the reason we prepare meals in advance. Too often, it’s easy to find yourself caught up in a busy workday; on a stressful afternoon, lunch is usually the first thing to go. You absolutely tell yourself that you’re fine, that you’re still full from breakfast, but a few hours later, there you are in front of the vending machine again, trying to figure out how many Snickers you can get for five dollars.
Now we know the truth:skipping lunch is detrimental to your mood, your productivity, and your diet plan. During the mid-afternoon, all the energy you obtained from breakfast is likely spent, and it’s important to keep that metabolism ticking. Check out these healthy, delicious lunch options all under 500 calories.
Kale and Quinoa Salad
Have you always thought of kale exclusively as a tough, bitter green? This isn’t necessarily true. Kale is undeniably hearty, but that just means it can stand up to the use of heavier ingredients and dressings that immediately wilt weaker members of the lettuce family.
To create this beautiful, filling dish, start by washing the kale and chopping it. Then, massage in half an avocado (this helps soften the kale), mix in a cup of quinoa and toss on a handful of feta cheese. The dressing is up to you, but personally, we think this tastes absolutely delicious with just a sprinkle of lime juice for brightness.
Chicken Fajitas
If Mexican food is a favorite, you should absolutely give these chicken fajitas a try! The great thing about this lunch is that it's easy to adjust the level of peppers, onions, or spice, making it a crowd favorite no matter the mood. Just be sure that when heating this meal back up, you heat the tortilla and fillings separately. Otherwise, the juices from your filling may turn that tortilla into a soggy mess.
Start by cutting boneless and skinless chicken breasts into thin slices, then toss these into a well-heated pan. When the chicken is almost done, throw in sliced bell peppers, onions, garlic, and any seasonings you might be in the mood for. At this point, lower the heat and allow all those delicious flavors to caramelize together. Sprinkle with your favorite fajita seasoning, remove from the heat, and wrap this filling in a warm flour tortilla.
Dinner
Here’s the great news: after a day filled with light, healthy food, you can allow yourself to splurge a bit on dinner. Not only can you enjoy a little extra,but you also should. Cutting out calories is absolutely the best way to lose weight quickly, but by cutting too many, you can subject yourself to physical and mental dangers that will actually stand in the way of your diet goals.
So, ignore that tiny section on the side of the takeout menu that promises “dinner under 400 calories,” and instead, enjoy some of these dinners that give your body the nutrients it needs, all for under 800 calories.
Turkey Burger Sliders
Turkey makes for a great, low-fat alternative to a heavy beef burger, offering great flavor with a high dose of protein. Because turkey has less flavor than beef, this is an opportunity to get creative with your burger, adding blue cheese, sauteed onions, or even a fried egg to truly make this sandwich your own.
For an added punch of fiber, try these turkey burger sliders with whole wheat buns and maybe a side of dried green beans. Although this meal is so much healthier than its high-calorie brother, you should feel free to reach for that small side of fries you’ve been eyeing!
Salmon Pasta
Salmon is one of the healthiest protein options available, offering a whopping 17 grams of protein and zero carbs, all for only 121 calories per serving.
Before tossing this salmon over the pasta of your choice, we suggest searing the skin in a high-temp pan. Salmon skin may have a reputation as being “high in fat,” but it actually contains the greatest source of nutrients. Plus, we don’t know if you’ve ever tasted charred salmon skin, but you’re sure to love it!
Cauliflower Fried Rice
Cauliflower became a bit of a fad food for a while there, but for a good reason. Cauliflower is low in carbs, fat, and calories, and the fact that it is virtually tasteless makes it a great substitute for many of your favorite foods. Not only that, a bag of pre-riced cauliflower costs around two dollars!
Making this healthy dupe is unbelievably simple. Just prepare your fried rice as you normally would, but use frozen cauliflower rice rather than rice. Worried that it won’t have that same beautiful brown color? Add a dash of sesame oil or teriyaki sauce for a flavor boost that will have the same effect.
Conclusion
Knowing how to meal prep low-calorie meals is one thing; knowing how to do it well is another! For a low-calorie diet to work, it has to actually improve your mood as well as your health. That means eating tasty, beautiful food that actually keeps you feeling full. Otherwise, you’re setting yourself up for failure before you even start.
If the idea of cooking these meals feels too intimidating, time-consuming, or overwhelming, there's absolutely no shame inturning to the professionals here at My Fit Foods. Your health should be your number one priority, so make sure you are treating it as such with the delicious, nutrient-rich meals it deserves.
Sources:
Why You Should Eat Breakfast | Rush
This is What Happens to Your Body When you Skip Lunch | Teen Healthcare
Physical and Psychological Effects of Starvation Syndrome | Sedig