Low Calorie Meal Prep Ideas for the Week

Low calorie meal prep is the single most effective habit for staying on track with your calorie goals. When your food is already prepared, the decision to eat well becomes easier than the decision to order takeout.

Start with a protein prep. Grill or bake several portions of chicken breast, turkey breast, or fish at once. Cook a batch of hard boiled eggs. Portion Greek yogurt into single serving containers.

Prep your vegetables at the same time. Wash and chop lettuce, spinach, bell peppers, and cucumbers. Store them in airtight containers with a paper towel to absorb moisture.

Cook grains and legumes in bulk. A batch of quinoa, brown rice, or farro lasts in the fridge for four to five days. Rinsed canned beans can be portioned into containers for quick bowls.

Portion out snacks for the week. Divide almonds or mixed nuts into small bags. Pre cut vegetables and portion them with hummus. Make single serving bags of air popped popcorn.

Prepare overnight oats for the first few days. Mix rolled oats with unsweetened almond milk, chia seeds, and protein powder. Divide into jars with different toppings.

Make a large batch of soup or chili that you can eat for lunches or quick dinners. Vegetable soup, turkey chili, or lentil soup are all low calorie options that reheat well.

Assembly style bowls are the most efficient format. Prep the components separately and combine them with different seasonings through the week. Monday might be Mexican style, Tuesday Asian style, Wednesday Mediterranean style.

Store prepped food in clear containers at eye level in the fridge. If healthy options are the first thing you see, you will reach for them more often.

Use the easy app to log your prepped meals as you portion them out. Pre logging for the week takes a few minutes and eliminates the need to track every single meal in real time.