Meal Prep Lunch Recipes Under 400 Calories (2024)

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By: Denise Bustard7 Comments
Posted: 2/26/21Updated: 2/26/21

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Looking to keep your lunches light? These meal prep lunch recipes all clock in at under 400 calories, yet are still filling and satisfying.

Meal Prep Lunch Recipes Under 400 Calories (1)

For many of us, meal prep is all about sticking to our healthy eating goals: convenient healthy food that will keep from over-indulging.

But have you ever found a delicious looking meal prep recipe, only to find out it has over 650 calories per serving? I have. Yikes.

When I create a meal prep lunch recipe for this site, my goal is somewhere near 400 calories. I find that in this ballpark, you get the perfect intersection of a decent-sized portion that will actually fill you up, healthy grains, proteins, plenty of veggies, and you don't need to sacrifice on flavor, either!

Today I've rounded up 24 of my favorite meal prep lunch recipes under 400 calories! With vegetarian, low carb, and veggie-packed options, there are a variety of proteins and I'm sure there is something that will work for everyone.

Don't forget to pin this post to save it for later!

Disclaimer: nutritional information for these recipes are strictly estimates and not guaranteed to be accurate. See mynutritional disclaimerfor more information.

Korean-Inspired Turkey Meal Prep Bowls

These ground turkey meal prep bowls have a delicious Korean-inspired sauce! Packed with flavor and under 400 calories per bowl, you can prep this recipe on the weekend for healthy and delicious lunches through the week.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (2)

Low Carb Cheesy Chicken and Rice Meal Prep

Low carb cheesy chicken and rice is a delicious low carb lunch option! Pan-fried chicken breast and broccoli are smothered with cheese and served over cauliflower rice. Filling but light with only 5 g carbs and 43 g of protein.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (3)

Turkey Taco Meal Prep Bowls

These turkey taco meal prep bowls with turkey taco meat, corn, pico de gallo and brown rice are simple, but filling. Make them ahead for four delicious lunches.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (4)

Egg Roll in a Bowl (30 min, low carb)

Egg roll in a bowl tastes just like your favorite take out and comes together quickly using a single pan. With only 7 g net carbs, this recipe has slaw, ground pork, and a delicious sauce.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (5)

Slow Cooker Chipotle Honey Chicken Taco Salad Lunch Bowls

Make your meal prep hands off with this smoky chipotle honey twist on a taco salad. The chicken simmers in the slow cooker, with the sauce doubling as a dressing for the salad!

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (6)

Perfect Egg Fried Rice (+ Variations)

Showing you how to cook perfect egg fried rice! Made with a simple ingredient list including rice, carrots, beans and eggs tossed in a simple soy and sesame oil sauce. It's kid-friendly, freezer-friendly, and perfect for using up what you have in your fridge and pantry.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (7)

Vegan Moroccan Chickpea Skillet

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Vegan Moroccan chickpea skillet is freezer-friendly and perfect for meal prep! With chickpeas, sweet potatoes and spicy Moroccan seasoning.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (8)

Chili Lime Sweet Potato and Chicken Skillet

This Chili Lime Sweet Potato and Chicken Skillet recipe is a healthy one pan dinner recipe that works great for meal prep. GF, vegan- and paleo-friendly.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (9)

Meal Prep Chicken Fajitas (Sheet Pan)

Sheet pan chicken fajitas with tender and juicy chicken, bell peppers, and onions tossed in a delicious homemade fajita seasoning. Ideal for meal prep or for a simple weeknight dinner.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (10)

BBQ Meatloaf Meal Prep Bowls

BBQ Meatloaf Meal Prep Bowls are an easy lunch idea that you are going to be so excited to eat! With cajun mashed sweet potatoes, steamed green beans and mini BBQ meatloaves.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (11)

Vegan Spring Roll Bowls (Meal Prep)

This vegan spring roll bowl meal prep makes four lunch portions that you can enjoy through the week! With crumbled tofu, crunchy veggies, and a tangy peanut sauce.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (12)

Moroccan Instant Pot Lentils

Moroccan Instant Pot lentils made with sweet potato, tomatoes, carrots, and warming spices! Vegan comfort food at it's finest, this recipe is gluten-free, freezer-friendly, and delicious.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (13)

Instant Pot Fiesta Rice Bowls

These instant Pot fiesta rice bowls are a vegetarian, gluten-free recipe that works great for meal prep! Just dump it all in the Instant Pot, press the button, and you're done!

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (14)

Farro Arugula Salad (Meal Prep)

This farro arugula salad is a delicious vegetarian meal prep recipe! With snap peas, feta cheese, egg and a tangy vinaigrette, it is filling and delicious!

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (15)

Cobb Salad Recipe (Keto, GF, Meal Prep)

This hearty cobb salad is loaded with crispy bacon, hard boiled eggs, blue cheese, avocado, and topped with a red wine vinaigrette! Prep it ahead for a fresh and healthy lunch or dinner!

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (16)

Sesame Ginger Beef + Zucchini Noodles

Sesame ginger beef and zucchini noodles is a delicious lower carb lunch option that is perfect for meal prep! Not only is it fast to make, but tastes delicious and only 4 g net carbs.

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Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (17)

Baked Meatball Meal Prep with Spaghetti Squash

This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (18)

Cajun Chicken Wrap Recipe

This cajun chicken wrap recipe is perfect for meal prep! Ready in under 20 minutes, packed full of veggies, and SO delicious for lunches or dinners!

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (19)

Vegan Sushi Meal Prep

This vegan sushi bowl meal prep has all the flavors of sushi without the rolling! Made with cucumber, carrots, radish, edamame, rice and a sriracha mayo dressing.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (20)

Spicy Tofu Noodles Meal Prep

These spicy tofu noodle meal prep bowls are made with a sweet, savory and spicy sauce, whole-wheat spaghetti, zucchini noodles, and tofu! Make it ahead and enjoy for lunch through the week.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (21)

Low Carb Satay Beef Meal Prep Bowls

With a creamy Thai peanut sauce that serves as both a marinade and dipping sauce, this satay beef meal prep recipe is not short on flavor! Serve it up with cauliflower rice and green beans for a delicious low carb lunch option.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (22)

Low Carb Meatloaf & Cauliflower Mash

Low carb meatloaf and cauliflower mash meal prep is healthy comfort food. Makes five delicious servings perfect for a low carb lunch.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (23)

Santa Fe Chicken Low Carb Meal Prep Bowls

Santa Fe chicken low carb meal prep has cilantro lime cauliflower rice and bell peppers topped with seasoned chicken breast and cheese! 8 g net carbs.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (24)

Pineapple BBQ Tofu Meal Prep

Pineapple BBQ Tofu Bowls are a vegan meal prep option that you can cook on the grill! Sweet, tangy, and a healthy lunch to stock up your fridge.

Check out this recipe

Meal Prep Lunch Recipes Under 400 Calories (25)

Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

Read more...

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Reader Interactions

Leave a Comment

  1. Julie says

    I want to thank you for these. I am struggling with weight and my glucose levels being astronomical and sometimes find all the information on the internet a little overwhelming. These are meals I absolutely can do and will enjoy. I appreciate the time and effort you took to do this.

    Reply

    • Ben | Sweet Peas & Saffron says

      Hi Julie,
      Thank you for your kind words. The appreciation is reciprocal.😀

      Reply

  2. Julie says

    Thanks for this post. I'm really trying hard to get ahead each week and do more meal prep so this is great. I can't get the recipe for the teriyaki chicken and broccoli to come up, it looks so delicious but the link it takes me to the turkey taco lunch bowls. They all look amazing and wanted to pin the ones I thought would be good for me just can't get this one to work! Thanks again for sharing.

    Reply

  3. Claire Elliott says

    What a brilliant post! Delicious looking recipes with minimal prep and perfectly portable too. Thanks so much for posting this 🙂

    Reply

    • Denise says

      Thank you so much, Claire!

      Reply

Meal Prep Lunch Recipes Under 400 Calories (2024)

FAQs

Is 400 calories ok for lunch? ›

Although every person's daily caloric intake is individual, based on their personal goals and needs, nutrition experts estimate that average daily consumption at each meal should be broken down as follows: 300 to 400 calories for breakfast, and 500 to 700 calories each for lunch and dinner.

View Details ›
What lunch has 400 calories? ›

Green Goddess Salad with Chicken

This salad is topped with a delicious green goddess dressing with avocado, buttermilk and herbs. Swiss cheese and chicken make it satisfying and protein-filled. It's quick to prepare, especially if you have cooked chicken on hand.

See Details ›
How to eat under 400 calories a day? ›

400 calorie meal recipes
  1. Meatballs with fennel & balsamic beans & courgette noodles. ...
  2. Bean & feta spread with Greek salad salsa & oatcakes. ...
  3. Mexican bean soup with guacamole. ...
  4. Poached eggs with smashed avocado & tomatoes. ...
  5. Turkey piccata. ...
  6. Egg Niçoise salad. ...
  7. Slow-cooker chicken casserole. ...
  8. Wild salmon veggie bowl.

Get More Info Here ›
Is 400 calories starving? ›

Below 800 calories a day is considered a starvation diet.

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What does 700 calories look like? ›

Here are a few examples of foods that would add up to roughly 700 calories: Three slices of pepperoni pizza (around 210 calories per slice) and a can of regular soda (around 140 calories) A double cheeseburger from a fast food restaurant (around 500-600 calories) and a small order of fries (around 200 calories)

Tell Me More ›
Is 700 calories for lunch too much? ›

If you want to maintain your weight, you should have an even amount of calories throughout your meals. With that being said, this still differs between people. For example, if you consume around 2,000 calories a day, a balanced lunch might consist of approximately 500 to 700 calories.

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What food is equal to 400 calories? ›

What 400 Calories Looks Like?
  • 3.5 ounces of tilapia topped with slivered almonds with a 3.5 ounces sweet potato, 1.5 cups broccoli, cup strawberries, 1 tsp olive oil. ...
  • 3 whole wheat crackers, 1 ounce cheese, 1 banana, laughing cow cheese, ¾ cup tomatoes, 2 Tbsp hummus.
Sep 22, 2018

View More ›
What will happen if I only eat 400 calories a day? ›

This can lead to muscle wasting, as the body begins to break down muscle tissue for energy. Over time, this can also result in fatigue, weakness, and decreased ability to perform physical activity. Eating only 400 calories a day is a very low calorie diet and would likely lead to significant weight loss.

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Why am I not losing weight on 400 calories? ›

That's because your body is on “survival” mode. It basically means it is not using your fat deposits and an energy source therefore you're not actually losing weight. Your body is trying to make those 400 cal a day last for as long as it can.

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What happens if I only eat 400 calories a day for a week? ›

When you eat fewer calories, you may lose some weight, but your body will also burn muscle tissue for energy. Your body will use the protein in your muscles for energy, so this will slow down your metabolism. eating 400 calories per day will not give you any long term benefits or results.

Tell Me More ›

How to lose 5 pounds in a week? ›

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

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Is 800 calories for lunch too much? ›

A typical adult woman needs 1,600 to 2,400 calories per day, according to the U.S. Dietary Guidelines 2015-2020. The typical man needs 2,000 to 3,000 calories. For women, this means 533 to 800 calories per meal, if you eat three meals. For a man, this means 667 to 1,000 calories per meal.

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Is 800 calories enough for lunch? ›

800 calories isn't a cheat meal, it's a regular meal or even a quite strict diet meal if your caloric consumption is slightly on the high side. Most women have two 800 calorie meals (lunch and dinner) and a 400 calorie breakfast as a maintenance in order not to gain weight.

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Is 400 calories a lot to eat in a day? ›

Consuming only 400 calories a day can have serious negative effects on your health. This amount of caloric intake is significantly lower than the recommended daily caloric intake for most individuals, and can lead to a condition known as "starvation mode."

Continue Reading ›
Is 400 calories per serving of any food considered high? ›

In general, as you think about the amount of calories in a food per serving, remember that for a 2,000-calorie diet: 40 calories per serving is considered low; 100 calories per serving is considered moderate; and 400 calories or more per serving is considered high.

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Is 300 calorie lunch enough? ›

300 calories can be considered a light meal or a snack. It might not be enough for a full meal, but it depends on your personal needs and preferences. Since you're not asking about calorie consumption for the day, 300 calories is perfectly fine for a single meal.

View Details ›
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