7 High Protein Meal Prep Recipes for Weight Loss Under 500 Calories

High-protein meals can be a game-changer for weight loss, and meal prepping makes it super simple! In this guide, you'll find seven easy recipes that pack a protein punch while keeping each meal under 500 calories. These delicious dishes will not only help you stay on track with your nutrition goals but also save you time during the week. Let's jump right into the recipes!

Savory Chicken And Quinoa Bowl For Healthy Meal Prep

This savory chicken and quinoa bowl is a fantastic option for meal prep. It’s packed with protein and nutrients, making it a great choice for weight loss. The combination of grilled chicken, quinoa, and colorful veggies not only looks appealing but also offers a satisfying meal under 500 calories.

The bowl features perfectly grilled chicken breast sliced and served over a bed of fluffy quinoa. Add in some sautéed bell peppers for a pop of color and flavor. The freshness of the herbs enhances the taste, making every bite enjoyable.

Meal prepping this dish is simple. You can cook a batch of quinoa and grill several chicken breasts at once. Portion them into containers, and you’ll have healthy meals ready to go for the week. It’s a great way to stay on track with your health goals while enjoying delicious food.

Ingredients

• 2 chicken breasts
• 1 cup quinoa
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a pot, combine 1 cup of quinoa with 2 cups of water. Bring to a boil, then reduce heat and simmer for about 15 minutes until the water is absorbed. Fluff with a fork.
2. Prepare the Chicken: Season the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper. Grill or pan-sear the chicken over medium heat for about 6-7 minutes on each side until fully cooked.
3. Sauté the Vegetables: In a pan, heat a little olive oil and sauté the sliced bell peppers until they are tender, about 5 minutes.
4. Assemble the Bowl: In a bowl, layer the quinoa, sliced chicken, and sautéed peppers. Garnish with fresh parsley.
5. Store: Divide into meal prep containers for easy grab-and-go meals throughout the week.

Lemon Garlic Salmon With Asparagus Medley

This Lemon Garlic Salmon with Asparagus Medley is a delightful dish that’s perfect for meal prep. The vibrant colors of the salmon, asparagus, and cherry tomatoes make it visually appealing and appetizing. The lemon and garlic bring a fresh, zesty flavor that pairs wonderfully with the rich salmon. This meal is not only tasty but also packed with protein and healthy fats, making it ideal for weight loss.

To make this dish, you’ll need fresh salmon fillets, asparagus, cherry tomatoes, garlic, lemon, and some herbs for seasoning. The preparation is simple and quick, making it a great option for busy weeknights or meal prepping for the week ahead.

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, juiced
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat the oven to 400°F (200°C).
2. On a baking sheet, arrange the asparagus and cherry tomatoes. Drizzle with olive oil, and sprinkle with salt and pepper. Toss to coat.
3. Place the salmon fillets on the baking sheet, skin side down. In a small bowl, mix the minced garlic, lemon juice, and a pinch of salt and pepper. Pour this mixture over the salmon.
4. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Garnish with fresh parsley before serving. Enjoy your healthy and delicious meal!

Tasty Greek Yogurt Parfait For Breakfast Prep

Start your day with a delicious Greek yogurt parfait that’s perfect for meal prep. This dish is not only tasty but also packed with protein, making it a great choice for weight loss. The layers of creamy yogurt, fresh fruits, and crunchy granola create a delightful combination that will keep you satisfied throughout the morning.

In the image, you can see a beautifully layered parfait featuring Greek yogurt, vibrant berries, and a sprinkle of granola on top. The colors are inviting, and the textures promise a satisfying crunch with every bite. It’s a simple yet elegant way to enjoy breakfast.

Making this parfait is easy and can be done in just a few minutes. You can prepare several servings at once, making it a convenient option for busy mornings. Just grab a jar from the fridge, and you’re ready to go!

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 2 tablespoons honey (optional)
• 1 teaspoon vanilla extract

Instructions

1. In a bowl, mix Greek yogurt with vanilla extract until well combined.
2. In a glass or jar, layer 1/3 of the yogurt mixture at the bottom.
3. Add a layer of mixed berries on top of the yogurt.
4. Sprinkle a layer of granola over the berries.
5. Repeat the layers until all ingredients are used, finishing with a layer of berries and granola on top.
6. Drizzle honey over the top if desired.
7. Cover and refrigerate for at least 30 minutes before serving to let the flavors meld.

Delicious Beef And Broccoli Stir-Fry

This beef and broccoli stir-fry is a fantastic option for meal prep. It's not only high in protein but also packed with nutrients, making it perfect for those looking to lose weight. The vibrant green broccoli pairs beautifully with tender beef, creating a colorful and appetizing dish.

The stir-fry is quick to prepare, making it ideal for busy weeknights. With just a few simple ingredients, you can whip up a meal that’s both satisfying and under 500 calories. Serve it over a bed of fluffy rice for a complete meal that will keep you energized.

Here’s how to make this delicious dish:

Ingredients

• 1 pound flank steak, thinly sliced
• 2 cups broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1/4 cup beef broth
• Cooked rice for serving

Instructions

1. Marinate the Beef: In a bowl, combine the sliced flank steak with soy sauce, oyster sauce, and cornstarch. Let it marinate for about 15 minutes.
2. Cook the Beef: Heat vegetable oil in a large pan over medium-high heat. Add the marinated beef and cook until browned, about 3-4 minutes. Remove from the pan and set aside.
3. Stir-Fry the Broccoli: In the same pan, add minced garlic and ginger. Stir for about 30 seconds, then add the broccoli. Cook for 2-3 minutes until the broccoli is bright green and tender-crisp.
4. Combine: Return the beef to the pan and pour in the beef broth. Stir everything together and cook for another 2 minutes until heated through.
5. Serve: Serve the beef and broccoli stir-fry over cooked rice. Enjoy your healthy and delicious meal!

Satisfying Egg Muffins Loaded With Veggies

Egg muffins are a fantastic way to kickstart your day while keeping your meal prep on track. These little bites are packed with protein and loaded with colorful veggies, making them a perfect choice for anyone looking to lose weight without sacrificing flavor.

The image showcases a delightful tray of egg muffins, golden and fluffy, sitting snugly in a muffin tin. Each muffin is bursting with fresh ingredients like spinach, tomatoes, and bell peppers. They look inviting and are perfect for a quick breakfast or snack. Alongside, there's a vibrant salad and a small bowl of salsa, adding a fresh touch to the meal.

Making these muffins is simple and fun. You can customize them with your favorite vegetables or even add some cheese for extra flavor. They are great for meal prep since you can make a batch at the beginning of the week and enjoy them throughout.

Let’s get into the details of how to whip up these delicious egg muffins!

Ingredients

• 8 large eggs
• 1 cup bell peppers, diced
• 1 cup spinach, chopped
• 1/2 cup onion, finely chopped
• 1/2 cup shredded cheese (cheddar or your choice)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon paprika (optional)
• Cooking spray or oil for greasing the muffin tin

Instructions

1. Preheat the Oven: Preheat your oven to 350°F (175°C) and grease a muffin tin with cooking spray or oil.
2. Whisk the Eggs: In a large bowl, crack the eggs and whisk them until well combined. Season with salt, pepper, garlic powder, and paprika if using.
3. Add Vegetables: Stir in the diced bell peppers, chopped spinach, and onions into the egg mixture. Mix until evenly distributed.
4. Fill the Muffin Tin: Pour the egg and vegetable mixture into the prepared muffin tin, filling each cup about 3/4 full. Sprinkle shredded cheese on top of each muffin.
5. Bake: Place the muffin tin in the preheated oven and bake for 18-20 minutes or until the egg muffins are set and slightly golden on top.
6. Cool and Store: Allow the muffins to cool for a few minutes before removing them from the tin. Store in an airtight container in the refrigerator for up to a week.

Simple Shrimp And Zucchini Noodles

Looking for a light and satisfying meal? Shrimp and zucchini noodles are a fantastic choice! This dish is not only low in calories but also packed with protein, making it perfect for weight loss. The vibrant colors of the zucchini noodles and the succulent shrimp create a visually appealing plate that’s sure to impress.

The recipe is simple and quick, making it ideal for meal prep. You can whip it up in under 30 minutes, which is great for busy weeknights. The fresh herbs and garlic add a burst of flavor, while the olive oil gives it a nice richness without being heavy.

Let’s get cooking! Here’s how to make this delicious shrimp and zucchini noodle dish.

Ingredients

• 1 pound shrimp, peeled and deveined
• 2 medium zucchinis, spiralized
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• Fresh parsley, chopped for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and red pepper flakes, cooking for about 1 minute until fragrant.
3. Add the shrimp to the skillet, seasoning with salt and pepper. Cook for 3-4 minutes until shrimp are pink and opaque.
4. Stir in the spiralized zucchini and cook for an additional 2-3 minutes until just tender.
5. Remove from heat and garnish with fresh parsley before serving.

Protein-Packed Turkey Meatballs With Marinara

These turkey meatballs are a fantastic option for meal prep. They are packed with protein and flavor, making them perfect for anyone looking to lose weight without sacrificing taste. The image shows a delicious plate of turkey meatballs served over spaghetti, topped with marinara sauce and garnished with fresh basil. A side of crusty bread adds a nice touch, making this meal feel hearty and satisfying.

Making these meatballs is simple. You’ll love how easy it is to whip them up and have a nutritious meal ready for the week. They’re versatile too; you can serve them with pasta, in a sub, or even on their own with a side salad.

Ingredients

• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh parsley
• 1 large egg
• 2 cloves garlic, minced
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 cups marinara sauce
• Cooked spaghetti or your choice of pasta

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine ground turkey, breadcrumbs, Parmesan cheese, parsley, egg, garlic, onion powder, Italian seasoning, salt, and pepper. Mix until well combined.
3. Form the mixture into meatballs, about 1 inch in diameter, and place them on a baking sheet lined with parchment paper.
4. Bake the meatballs for 20-25 minutes, or until cooked through and golden brown.
5. While the meatballs are baking, heat the marinara sauce in a saucepan over medium heat.
6. Once the meatballs are done, add them to the marinara sauce and let them simmer for a few minutes.
7. Serve the meatballs over cooked spaghetti, garnished with additional Parmesan cheese and fresh basil.