10 Delicious Clean Eating Meal Prep Recipes Under 400 Calories

Prep your meals for the week with our tasty collection of clean eating recipes, each under 400 calories! These easy-to-follow dishes will keep your meals exciting and nutritious without overwhelming your schedule. Enjoy wholesome flavors and vibrant ingredients that support a healthy lifestyle while fitting perfectly into your busy week.

Zesty Lemon Chicken And Broccoli

This Zesty Lemon Chicken and Broccoli dish is a perfect choice for clean eating. It’s light, fresh, and packed with flavor, making it a great meal prep option for the week. The chicken is juicy and tender, enhanced by the bright notes of lemon, while the broccoli adds a lovely crunch and vibrant color.

To prepare this dish, you’ll need simple ingredients that are easy to find. The combination of lemon and herbs elevates the chicken, making it a delightful centerpiece for your meal. Plus, it’s under 400 calories, so you can enjoy it guilt-free!

Here’s how to make it:

Ingredients

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 1 cup broccoli florets
• 1 lemon, sliced
• Fresh parsley for garnish

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, lemon juice, garlic powder, salt, and pepper. Add the chicken breasts and coat them well. Let them marinate for at least 30 minutes.
2. Cook the Chicken: Heat a skillet over medium heat. Add the marinated chicken and cook for about 6-7 minutes on each side, or until fully cooked and golden brown. Add lemon slices during the last few minutes of cooking.
3. Steam the Broccoli: While the chicken is cooking, steam the broccoli until tender, about 5 minutes.
4. Serve: Plate the chicken with broccoli on the side. Garnish with fresh parsley for a pop of color and extra flavor.

This dish is not only healthy but also quick to prepare, making it a great option for busy weeknights. Enjoy your zesty lemon chicken and broccoli!

Refreshing Greek Salad With Chickpeas

This Greek salad is a delightful mix of fresh ingredients that come together beautifully. The vibrant colors of the vegetables make it not only appealing to the eye but also packed with nutrients. You’ll find crisp cucumbers, juicy tomatoes, and crunchy bell peppers, all tossed with protein-rich chickpeas. This salad is perfect for meal prep, as it stays fresh in the fridge for several days.

The addition of feta cheese adds a creamy texture, while olives bring a salty kick. A simple dressing of olive oil and lemon juice ties everything together, enhancing the flavors without overpowering them. This dish is light yet satisfying, making it a great choice for lunch or dinner.

To make this salad, you’ll need some basic ingredients and a few simple steps. It’s a quick recipe that can be prepared in under 30 minutes, making it ideal for busy weekdays.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced (any color)
• 1/2 red onion, thinly sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup Kalamata olives, pitted and halved
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, bell pepper, red onion, feta cheese, and olives.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Let the salad sit for about 10 minutes to allow the flavors to meld.
5. Serve immediately or store in the fridge for up to 3 days.

Savory Cauliflower Rice Stir-Fry

This Savory Cauliflower Rice Stir-Fry is a fantastic way to enjoy a healthy meal packed with flavor. The vibrant colors of the bell peppers and snap peas make it as pleasing to the eye as it is to the palate. Using cauliflower rice instead of traditional rice keeps the dish light and low in calories, making it perfect for meal prep.

To make this dish, you'll start by sautéing fresh vegetables like bell peppers, snap peas, and cauliflower in a bit of olive oil. The cauliflower rice adds a nice texture and absorbs all the delicious flavors from the veggies. A sprinkle of sesame seeds on top gives it a delightful crunch.

This stir-fry is not only quick to prepare but also versatile. You can easily swap in your favorite vegetables or add protein like chicken or tofu to make it even heartier. Enjoy it as a main dish or a side, and feel good knowing it’s under 400 calories!

Ingredients

• 1 cup cauliflower rice
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snap peas
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 tablespoon sesame seeds
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
2. Add the sliced bell peppers and snap peas to the skillet. Cook for 3-4 minutes until they start to soften.
3. Stir in the cauliflower rice, soy sauce, and sesame oil. Cook for another 5 minutes, stirring occasionally.
4. Season with salt and pepper to taste. Sprinkle sesame seeds on top before serving.
5. Serve warm and enjoy your healthy meal prep!

Delectable Turkey And Spinach Stuffed Peppers

These turkey and spinach stuffed peppers are a fantastic option for meal prep. They are colorful, healthy, and packed with flavor. Each pepper is filled with a savory mixture of ground turkey, fresh spinach, and spices, making them a satisfying meal under 400 calories.

The vibrant colors of the peppers—red, yellow, and green—make this dish visually appealing. The melted cheese on top adds a creamy texture that complements the filling perfectly. Plus, they are easy to prepare and can be made ahead of time, making them perfect for busy weeks.

To make these stuffed peppers, you’ll need some simple ingredients. Start with bell peppers, ground turkey, spinach, diced tomatoes, and your choice of spices. The steps are straightforward, and you’ll have a delicious meal ready in no time!

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 2 cups fresh spinach, chopped
• 1 can (14.5 oz) diced tomatoes, drained
• 1 cup cooked quinoa or brown rice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 1 cup shredded mozzarella cheese

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
3. In a skillet, cook the ground turkey over medium heat until browned. Drain any excess fat.
4. Add the chopped spinach, diced tomatoes, cooked quinoa or rice, garlic powder, onion powder, Italian seasoning, salt, and pepper to the skillet. Stir until well combined and heated through.
5. Stuff each pepper with the turkey mixture, pressing down gently to pack it in. Top with shredded mozzarella cheese.
6. Bake in the preheated oven for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly.
7. Let them cool slightly before serving. Enjoy your healthy meal prep!

Flavor-Packed Mediterranean Chickpea Wraps

These Mediterranean Chickpea Wraps are a delightful way to enjoy clean eating. Packed with vibrant veggies and protein-rich chickpeas, they make a perfect meal prep option for the week. The wraps are not only colorful but also bursting with flavor, making healthy eating feel exciting.

Start with a whole wheat or spinach wrap, then layer in fresh greens, diced tomatoes, crunchy cucumbers, and shredded carrots. The chickpeas add a hearty texture, while a sprinkle of cheese brings in a creamy element. You can also add your favorite dressing or hummus for an extra kick.

These wraps are easy to make and can be customized to your taste. They’re great for lunch or a quick dinner, and they stay fresh in the fridge for several days. Pair them with some carrot sticks and hummus for a complete meal.

Ingredients

• 1 can chickpeas, drained and rinsed
• 4 whole wheat wraps
• 1 cup shredded lettuce
• 1 cup diced tomatoes
• 1 cup sliced cucumbers
• 1/2 cup shredded carrots
• 1/2 cup shredded cheese (optional)
• 1/4 cup hummus or your favorite dressing
• Fresh herbs (like cilantro or parsley) for garnish

Instructions

1. Prepare the Chickpeas: In a bowl, mash half of the chickpeas with a fork. This adds creaminess to the wraps.
2. Assemble the Wraps: Lay a wrap flat and spread a layer of hummus or dressing. Add a handful of lettuce, followed by the mashed and whole chickpeas, diced tomatoes, cucumbers, and shredded carrots.
3. Add Cheese: If using, sprinkle shredded cheese on top of the veggies.
4. Wrap It Up: Fold in the sides of the wrap and roll tightly from the bottom up. Cut in half if desired.
5. Store: Place the wraps in an airtight container in the fridge. Enjoy within 3-4 days for the best flavor.

Creamy Avocado And Egg Salad

This creamy avocado and egg salad is a delightful twist on a classic dish. It combines the smoothness of ripe avocado with the protein-packed goodness of hard-boiled eggs. The vibrant green color of the avocado makes this dish visually appealing, while the soft-boiled eggs add a rich texture. Served on whole grain bread, it’s not just tasty but also filling.

To make this salad, you’ll need a few simple ingredients. Start with ripe avocados, hard-boiled eggs, and your choice of seasonings. The combination of flavors is refreshing and satisfying, perfect for a light lunch or snack.

Here’s how to whip up this delicious salad:

Ingredients

• 2 ripe avocados
• 4 hard-boiled eggs
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 2 slices of whole grain bread
• Microgreens for garnish (optional)

Instructions

1. Start by peeling and mashing the avocados in a bowl. Add lemon juice, salt, and pepper to taste.
2. Chop the hard-boiled eggs and gently fold them into the mashed avocado.
3. Toast the whole grain bread until golden brown.
4. Spread the avocado and egg mixture generously on the toasted bread.
5. Top with microgreens for an extra touch and serve immediately.

Tasty Shrimp And Zucchini Noodles

Looking for a light and healthy meal? Shrimp and zucchini noodles are a perfect combo! This dish is not only colorful but also packed with flavor. The shrimp are juicy and tender, while the zucchini noodles add a nice crunch. You can whip this up in no time, making it ideal for meal prep.

Start by spiralizing fresh zucchini into noodles. This gives you a low-calorie alternative to traditional pasta. Sauté the shrimp in a bit of olive oil, adding garlic and herbs for extra taste. Toss everything together, and you have a delicious meal under 400 calories!

Ingredients

• 2 medium zucchinis
• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 1 tablespoon fresh parsley, chopped
• Juice of 1 lime

Instructions

1. Spiralize the zucchinis into noodles and set aside.
2. In a large skillet, heat olive oil over medium heat. Add minced garlic and red pepper flakes, cooking for about 1 minute.
3. Add the shrimp to the skillet, seasoning with salt and pepper. Cook until the shrimp turn pink, about 3-4 minutes.
4. Toss in the zucchini noodles and lime juice, cooking for an additional 2-3 minutes until the noodles are slightly tender.
5. Remove from heat and sprinkle with fresh parsley before serving.

Hearty Lentil And Vegetable Soup

This Hearty Lentil and Vegetable Soup is a perfect choice for meal prep. It's warm, filling, and packed with nutrients, making it a great option for clean eating. The vibrant colors of the vegetables and the rich texture of the lentils create a comforting dish that will keep you satisfied throughout the week.

In the image, you can see a bowl of steaming soup garnished with fresh herbs, alongside slices of crusty bread. The soup is a mix of lentils, carrots, tomatoes, and spices, creating a delightful aroma that fills the kitchen. The addition of bread makes it a complete meal, perfect for lunch or dinner.

Making this soup is simple and requires minimal prep time. You can easily adjust the ingredients based on what you have on hand, making it versatile and convenient.

Ingredients

• 1 cup dried lentils (green or brown)
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Rinse the lentils under cold water and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Sauté for about 5 minutes until the vegetables are softened.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the lentils, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper.
5. Bring the mixture to a boil, then reduce heat and let it simmer for about 30-35 minutes, or until the lentils are tender.
6. Adjust seasoning if needed and garnish with fresh parsley before serving.

Flavorful Cilantro Lime Quinoa Salad

This Cilantro Lime Quinoa Salad is a refreshing and nutritious option for meal prep. Packed with colorful veggies and zesty lime, it’s perfect for a light lunch or dinner. The combination of quinoa, bell peppers, and cucumbers creates a delightful crunch, while fresh cilantro adds a burst of flavor.

Making this salad is simple and quick. Start by cooking the quinoa, then toss it with diced vegetables and a tangy lime dressing. It’s not only delicious but also keeps well in the fridge, making it an ideal choice for your weekly meal prep.

Plus, at under 400 calories per serving, it fits perfectly into a clean eating plan. Enjoy it on its own or as a side dish with grilled chicken or fish.

Ingredients

• 1 cup quinoa
• 2 cups water or vegetable broth
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: Rinse quinoa under cold water. In a saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat and simmer for about 15 minutes until liquid is absorbed. Fluff with a fork and let cool.
2. Prepare the Vegetables: While the quinoa cools, chop the bell peppers, cucumber, and cherry tomatoes. Place them in a large mixing bowl.
3. Make the Dressing: In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
4. Combine: Add the cooled quinoa and chopped cilantro to the bowl with the vegetables. Pour the dressing over the salad and toss gently to combine.
5. Serve: Enjoy immediately or refrigerate for up to 5 days. This salad tastes even better after the flavors meld together!

Tangy Cabbage And Carrot Slaw

This Tangy Cabbage and Carrot Slaw is a refreshing and vibrant dish that adds a burst of flavor to any meal. The mix of green and purple cabbage, along with crunchy carrots, creates a colorful salad that’s as pleasing to the eye as it is to the palate. The slaw is topped with sesame seeds and fresh herbs, giving it a delightful crunch and aromatic touch.

Perfect for meal prep, this slaw can be made ahead of time and stored in the fridge. It pairs well with grilled meats, tacos, or as a standalone dish. The tangy dressing brings everything together, making each bite a little zesty and satisfying.

Ingredients

• 4 cups green cabbage, shredded
• 2 cups purple cabbage, shredded
• 1 cup carrots, julienned
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons sesame seeds
• 1/4 cup rice vinegar
• 2 tablespoons olive oil
• 1 tablespoon honey or maple syrup
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the green cabbage, purple cabbage, carrots, and cilantro.
2. In a separate bowl, whisk together the rice vinegar, olive oil, honey, salt, and pepper until well mixed.
3. Pour the dressing over the cabbage mixture and toss to coat evenly.
4. Sprinkle sesame seeds on top and mix gently.
5. Let the slaw sit for at least 15 minutes before serving to allow the flavors to meld.
6. Store in an airtight container in the fridge for up to 3 days.