50 Meal Prep Recipes for Weight Loss | Under 500 Calories (2024)

Weight Loss Meal Prep Recipes

Korean Chicken Stir Fry Recipe

By: Your Healthy Beginning

Number of Ingredients: 8+

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: 444

Low-Calorie Mac and Cheese

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (2)

By: Your Healthy Beginning

Number of Ingredients: 9

Cook/Prep Time: 20 minutes

Servings: 5

Nutrition: 506 Fat: 10g Carbs: 72g Protein: 31g

4 BBQ Chicken Wrap Recipes

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (3)

By: Your Healthy Beginning

Number of Ingredients: 9-13

Cook/Prep Time: 60 minutes

Servings: 4

Nutrition: Varies by Flavour

Butternut Squash Soup with Tortellini

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (4)

By: Your Healthy Beginning

Number of Ingredients: 4

Cook/Prep Time: 60 minutes

Servings: 12

Nutrition: Calories: 344

Spicy Pork and Vegetable Stir Fry

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (5)

By: Your Healthy Beginning

Number of Ingredients: 12

Cook/Prep Time: 25 minutes

Servings: 4

Nutrition: Calories: 353 Fat: 8g Carbs: 44g Protein: 29g

Nutella Steel Cut Overnight Oats

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (6)

By: Your Healthy Beginning

Number of Ingredients: 4

Cook/Prep Time: 5 minutes

Servings: 3

Nutrition: Calories: 500

Easy Drunken Noodle Recipe

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (7)

By: Your Healthy Beginning

Number of Ingredients: 13

Cook/Prep Time: 25 minutes

Servings: 5

Nutrition: Calories: 358 Fat: 8g Carbs: 46g Protein: 23g

20-Minute Ginger Garlic Stir Fry with Chicken

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (8)

By: Your Healthy Beginning

Number of Ingredients: 10

Cook/Prep Time: 20 minutes

Servings: 5-6

Nutrition: Calories: 436

Easy Chicken Burrito

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (9)

By: Your Beginning

Number of Ingredients: 6+ veggies

Cook/Prep Time: 60 minutes

Servings: 6

Nutrition: Calories: 450

Korean Lettuce Wraps with Chicken

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (10)

By: Your Healthy Beginning

Number of Ingredients: 13

Cook/Prep Time: 20 minutes

Servings: 4

Nutrition: Calories: 298 (for 2)

Tortilla Soup with Chicken

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (11)

By: Your Healthy Beginning

Number of Ingredients: 12

Cook/Prep Time: 35 minutes

Servings: 5

Nutrition: Calories: 136 Fat: 8g Carbs: 16g Protein: 8g

Peanut Butter Stir Fry with Rice

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (12)

By: Your Healthy Beginning

Number of Ingredients: 11

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 462

Peanut Butter Chocolate Overnight Oats

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (13)

By: Your Beginning

Number of Ingredients: 6

Cook/Prep Time: 5 minutes

Servings: 1

Nutrition: Calories: 472g

Spicy Meal Prep Chicken with Beans & Rice

Number of Ingredients: 4

Cook/Prep Time: 20 minutes

Servings: 7

Nutrition: Calories: 457g

Spicy Chickpea & Quinoa Bowl

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (15)

By: Eat Yourself Skinny

Dietary Consideration: GLUTEN-FREE, VEGAN, DAIRY-FREE

Number of Ingredients: 13

Cook/Prep Time: 40 minutes

Servings: 6

Nutrition: Calories: 353

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (16)

By: Your Beginning

Number of Ingredients: 11

Cook/Prep Time: 35 minutes

Servings: 4

Nutrition: Calories: 440

Low-Carb Mexican Meal Prep Bowl

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (17)

By: Jar of Lemons

Number of Ingredients: 4

Cook/Prep Time: 10 minutes

Servings: 4

Nutrition: Calories: 353 Carbs: 18g Fat: 15g Protein: 27g

Paleo Turkey Meatballs Meal Prep Bowls

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (18)

By: Jar of Lemons

Number of Ingredients: 10

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 296

10-Minute Chickpea Curry

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (19)

By: Gathering Dreams

Dietary Considerations: VEGAN, GLUTEN FREE, DAIRY FREE, NUT FREE

Number of Ingredients: 13

Cook/Prep Time: 10 minutes

Servings: 4

Nutrition: Calories: 449

Central American Salad In A Jar

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (20)

By: Jar of Lemons-Christine

Number of Ingredients: 8

Cook/Prep Time: 20 minutes

Servings: 2

Nutrition: Calories: 525

Easy Healthy Taco Salad w/ Ground Turkey

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (21)

By: Jar of Lemons-Christine

Number of Ingredients: 8

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 453

Vegan Chickpea & Sweet Potato Bowls

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (22)

By: Jar of Lemons-Christine

Number of Ingredients: 9

Cook/Prep Time: 45 minutes

Servings: 4

Nutrition: Calories: 408

Sheet Pan Garlic Ginger Chicken and Broccoli

Number of Ingredients: 11

Cook/Prep Time: 35 minutes

Servings: 4

Nutrition: Calories: 409

Chicken Lettuce Wraps

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (24)

By: Kirbie Craving

Number of Ingredients: 14

Cook/Prep Time: 25 minutes

Servings: 5

Nutrition: Calories: 275

Italian Chicken Salad

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (25)

By: Erin Delightful E Made

Number of Ingredients: 8

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: Not Specified

Chopped Thai Chicken Salad with Skinny Peanut Dressing

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (26)

By: Little Spice Jar

Number of Ingredients: 15

Cook/Prep Time: 20 minutes

Servings: 5-6

Buddha Bowl Recipe

Dietary Considerations: VEGAN & GLUTEN-FREE

Number of Ingredients: 11

Cook/Prep Time: 40 minutes

Servings: 4

Nutrition: Calories: 496

5-Minute Mediterranean Bowl

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (28)

By: Beauty Bites

Dietary Considerations: VEGAN & GLUTEN-FREE

Number of Ingredients: 10

Cook/Prep Time: 10 minutes

Servings: 1

Nutrition: Calories: 380

Shrimp Taco Meal Prep Bowls

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (29)

By: Gimme Delicious

Number of Ingredients: 16

Cook/Prep Time: 25 minutes

Servings: 4

Nutrition: Calories: 335

Tempeh Taco Salad Meal Prep Bowl

By: Eating Bird Food

Number of Ingredients: 15

Cook/Prep Time: 20 minutes

Servings: 3

Nutrition: Calories: 363

Paleo Mongolian Beef with Broccoli Rice

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (30)

By: Cotter Crunch

Number of Ingredients: 16

Cook/Prep Time: 32 minutes

Servings: 4

Nutrition: Calories: 309

Nutrition: Calories: Not Specified-Under 500 calories

Shrimp Buddha Bowl

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (31)

By: Peanut Butter and Fitness

Number of Ingredients: 14

Cook/Prep Time: 50 minutes

Servings: 4

Nutrition: Calories: 389

Caprese Breakfast Cups

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (32)

By: Easy & Delish

Number of Ingredients: 10

Cook/Prep Time: 30 minutes

Servings: 12

Nutrition: Calories: 121

Garlic Butter Meatballs with Cauliflower Rice

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (33)

By: Eat Well 101

Number of Ingredients: 13

Cook/Prep Time: 25 minutes

Servings: 4

Nutrition: Calories: 342

Meal-Prep Keto Breakfast

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (34)

By: Eat Well 101

Number of Ingredients: 10

Cook/Prep Time: 22 minutes

Servings: 6

Nutrition: Calories: 190

** I believe these calories are only for the egg

Honey Sesame Chicken Lunch Bowls

Number of Ingredients: 13

Cook/Prep Time: 30 minutes

Servings: 4

Nutrition: Calories: 483

Meal Prep Chicken Fajita

Number of Ingredients: 18

Cook/Prep Time: 25 minutes

Servings: 8

Nutrition: Calories: 372

Jerk Chicken Meal Prep Bowl

Number of Ingredients: 15

Cook/Prep Time: 45 minutes

Servings: 4

Nutrition: Calories: 413

Slow Cooker Chipotle Honey Chicken

Number of Ingredients: 12

Cook/Prep Time: 4 hours 25 minutes

Servings: 4

Nutrition: Calories: 253

Buffalo Chicken Ranch Whole 30 Meal Prep

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (39)

By: Cheryl- 40 Aprons

Number of Ingredients: 14

Cook/Prep Time: 45 minutes

Servings: 5

Nutrition: Calories: 287

Paleo Meal Prep Breakfast Bowl

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (40)

By: Paleo Running Momma

Number of Ingredients: 7

Cook/Prep Time: 40 minutes

Servings: 4

Nutrition: Calories: 326

There we have it! We made it through my best suggestions for meal prep recipes for weight loss! Planning ahead will help keep you on track for your weight loss and healthy living goals and help achieve them faster! I hope you’ll scroll away from this article with a new recipe to try, and until next time, remember to always love how you live.

50 Meal Prep Recipes for Weight Loss | Under 500 Calories (2024)

FAQs

How many pounds will I lose if I eat under 500 calories a day? ›

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender and activity level. It sounds simple.

Is 500 calories a meal good for weight loss? ›

Most people can lose weight eating 1,500 calories a day and when we break down the calorie totals by meal, 500 calories is a healthy amount to have at dinner to stay satisfied throughout the evening.

What can I eat that only 500 calories? ›

25 Deliciously Simple 500 Calorie Meals
  • Vegan Tofu Stir Fry. ...
  • Sesame Ginger Tempeh. ...
  • Tofu and Cabbage Stir Fry. ...
  • Tomato and Mozzarella Salad. ...
  • Air Fryer Chicken Kabobs. ...
  • Strawberry Spinach Salad. ...
  • Spinach, Orange, Strawberry, and Chicken Salad. ...
  • Mediterranean Roasted Vegetables and Pearl Pasta Salad.
Aug 2, 2023

What does a 500 calorie per day diet look like? ›

A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD). It requires you to drastically reduce the amount of food you eat, usually to a maximum of 800 calories per day. VLCDs use meal replacements like drinks, shakes, and prepared food bars instead of meals for at least two meals a day.

How to lose 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

How to lose 20 lbs in one month? ›

Losing 20 lbs in a month is unrealistic and could have negative health implications. It would be more realistic to lose 20 lbs over 12-16 weeks. You can do this by creating a calorie deficit of 500-800 calories per day by eating less, exercising more, and increasing your activity levels throughout the day.

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.

How do I lose 2 pounds a week? ›

But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

How to lose a pound a day? ›

You need to burn 3500 calories a day to lose one pound a day, and you need anywhere between 2000 and 2500 calories in a day if you are doing your routine activities. That means you need to starve yourself the whole day and exercise as much as to lose the remaining calories.

How much weight can you lose in 2 weeks eating 500 calories a day? ›

Safe and Healthy Weight Loss Goals for Two Weeks
Starting WeightCalorie Reduction per DayHow much weight can you lose in two weeks?
200 pounds500-1000 calories4-8 pounds
150 pounds500-1000 calories2-4 pounds
Sep 23, 2023

What is the 5 meal a day plan? ›

Five meals a day equals breakfast, lunch, dinner, and two snacks. To do this right, you need to plan what you'll eat every day for each “meal.” And you need to schedule eating every 2 to 3 hours. Stock up. Face it: You're going to grab whatever food is closest.

What is the 5 day 2 day diet? ›

This is where you eat normally at certain times and then fast during other times. There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and 'fasting' on the remaining two days. On a 'fast' day, you would typically consume between 500 and 600 calories.

Why am I gaining weight on 800 calories a day? ›

Decreased Muscle Mass. Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.

What to eat on a fasting day with 500 calories? ›

A typical 500-calorie fasting day might include oatmeal with fresh blueberries for breakfast, a tangerine for a snack, and a chicken and vegetable stir-fry for dinner. You will drink lots of water and may also have calorie-free beverages such as tea, coffee (no milk or sugar), and club soda.

What is the minimum calories to survive? ›

Consuming at least 1,200 calories per day has often been touted as the minimum for basic bodily functions and to stay out of starvation mode, but the amount is actually too low. A healthy amount of calories for adult women ranges from 1,800 to 2,400 calories per day and for men it's 2,000 to 3,200 calories per day.

How much weight can I lose with 500 calories a day? ›

For most people with overweight, cutting about 500 calories a day is a good place to start. If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.

How long will it take to lose 30 pounds eating 500 calories a day? ›

To lose 30 pounds in four to seven months, you must create a calorie deficit of 500 to 1,000 calories per day. A tried-and-true way is to reduce your daily intake by 500 calories and add moderate-intensity exercise on most days.

What happens if I reduce my daily calorie intake by 500 calories? ›

6 Ways to Cut 500 Calories a Day
  1. Swap high-calorie foods for lower-calorie options. Cutting calories is as easy as swapping out one food for another. ...
  2. Get moving on your lunch hour. ...
  3. Sleep better, feel better. ...
  4. Work out, not eat, while watching TV. ...
  5. Stand when you can. ...
  6. Relax and manage your stress.
Jul 27, 2021

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