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Low Calorie Meal Prep: A Comprehensive Guide

Meal prepping can be an invaluable tool on your weight loss journey, making it easier to maintain healthy eating habits consistently.

Maintaining a healthy lifestyle can sometimes seem daunting.

With the hustle and bustle of daily life, it's easy to opt for high-calorie, convenience foods.

However, there's a solution to eating healthily without compromising on time or taste: low-calorie meal prep!

In this guide, we'll explore the benefits of low-calorie meals, provide a step-by-step meal prep guide, and even suggest some delicious recipes to get you started.

Why Opt for Low Calorie Meal Prep?

low calorie meal prep by flexpro

Weight Management

One of the primary reasons many people choose low-calorie meals is to maintain or lose weight. Creating a calorie deficit by consuming fewer calories than you burn is a fundamental principle of weight loss.

Using a Total Daily Energy Expenditure TDEE calculator can help you understand your calorie needs for weight management, as it provides personalized calorie targets based on individual factors like age, height, weight, and activity level.

By understanding your TDEE, you can effectively plan low-calorie meal prep to create a sustainable calorie deficit, which facilitates weight loss while ensuring nutritional balance.

Better Nutrient Intake

Low-calorie meals often emphasize whole foods like vegetables, lean proteins, and whole grains. This can enhance your nutrient intake, ensuring you get a broad spectrum of vitamins, minerals, and antioxidants.

Stable Energy Levels

High-calorie, sugary foods can cause energy spikes and crashes. Conversely, low-calorie meals provide a steady energy release, helping you feel full and energized throughout the day.


Meal prep simplifies your week.

Instead of scrambling to find a meal daily, you have ready-made dishes waiting. This saves time and reduces the temptation to opt for unhealthy convenience foods.

How To Meal Prep For Weight Loss

how to meal prep for weight loss

Meal prepping for weight loss is an effective strategy to ensure you consume controlled portions of healthy foods, making it easier to adhere to a calorie deficit.

Here's a comprehensive guide on how to meal prep with weight loss in mind:

Set Clear Goals

Determine your desired weight loss goal and timeframe. This will help you ascertain how many calories you need daily. Using a Total Daily Energy Expenditure (TDEE) calculator can provide a good starting point.

Plan Your Meals

meal prep for the week

Choose Low-Calorie, Nutrient-Dense Foods

  • Vegetables: Spinach, broccoli, cauliflower, bell peppers, etc.
  • Proteins: Lean meats like chicken, turkey, fish, tofu, and legumes.
  • Carbohydrates: Whole grains like quinoa, brown rice, and oatmeal.
  • Fats: Healthy sources like avocados, nuts, seeds, and olive oil.

Consider Diet Approaches:

While no diet fits all, some popular weight-loss-friendly diets include:

  • Intermittent Fasting
  • Low-Carb or Keto
  • Mediterranean Diet
  • Whole30 or Paleo
  • Plant-Based/Vegan Choose what aligns with your preferences and lifestyle.

Invest in Quality Containers

high quality containers for meal prepping

Opt for BPA-free plastic or glass containers. They should be airtight to preserve food freshness and ideally be compartmentalized to help with portion control.

Batch Cook in Advance

Cook meals for several days or the entire week in one go. This reduces the temptation to grab unhealthy, convenient foods when hungry.

Portion Control is Key

As previously discussed, control portions to ensure you're in a caloric deficit. Using a food scale and measuring cups can be very helpful. Remember to adjust based on your individual needs.

Stay Hydrated

Sometimes thirst can be mistaken for hunger. Drink plenty of water throughout the day. Additionally, soups and broths can be satisfying, low-calorie meal options.

Limit High-Calorie Ingredients

Be cautious with ingredients like oils, butter, nuts, and cheese. They're nutritious but calorie-dense, so a little goes a long way.

Incorporate Variety

To prevent boredom, try rotating different meals and recipes. Experiment with various cuisines, flavors, and ingredients.

Use Spices and Herbs

Flavor your foods with herbs and spices instead of calorie-laden sauces. Examples include turmeric, cayenne pepper, rosemary, and basil.

Prepare Healthy Snacks

Having ready-to-eat healthy snacks can prevent reaching for unhealthy options. Examples include cut-up veggies with hummus, Greek yogurt, or a handful of nuts.

Log Your Meals

Use a food diary or apps like MyFitnessPal to track what you eat. It can provide insight into your caloric intake and macros and help you stay accountable.

Listen to Your Body

Even with meal prepping, it's vital to be attuned to your body's hunger and fullness cues. Adjust portion sizes and ingredients based on how you feel.

Stay Flexible

Life is unpredictable. Sometimes you might eat a meal that wasn't in your plan, and that's okay. The key is consistency over time, not perfection in every moment.

Review and Adjust

Your body's needs might change as you lose weight. Regularly review your progress, adjust your calorie intake, and vary your workouts to avoid plateaus.

By following these strategies, meal prepping can be an invaluable tool on your weight loss journey, making it easier to maintain healthy eating habits consistently.

Meal Prep Weight Loss Recipes

A simple, protein-packed breakfast option

healthy breakfast low carb meal

  • Ingredients: Egg whites, bell peppers, spinach, mushrooms, onions, a pinch of salt, and pepper.
  • Instructions: Sauté veggies until tender. In another pan, pour egg whites and let them set a bit. Add veggies, fold, and serve.

Grilled Chicken Salad

low carb grilled chicken salad
  • Ingredients: Grilled chicken breast, mixed greens, cherry tomatoes, cucumber, red onion, olive oil, lemon juice, salt, and pepper.
  • Instructions: Mix greens, veggies, and chicken. Whisk together olive oil, lemon juice, salt, and pepper for dressing.

Lentil Soup

lentil and vegetable soup with parmesan
  • Ingredients: Lentils, vegetable broth, carrots, celery, onions, tomatoes, garlic, thyme, salt, and pepper.
  • Instructions: Sauté onions, garlic, carrots, and celery. Add tomatoes, lentils, broth, and spices. Simmer until lentils are tender.

How To Portion Meal Prep

how to portion for meal prepping

Portioning meals correctly is crucial to ensure balanced nutrition, maintain or achieve a healthy weight, and avoid overeating.

It's particularly important when you're meal prepping in advance, as you'll want each meal to provide the right number of calories and macronutrients.

Here's a step-by-step guide to portioning your meal prep:

Determine Your Goals and Needs

  • Weight loss: You'll likely want a calorie deficit. This doesn't mean drastically cutting calories but reducing them slightly below your maintenance level.
  • Weight maintenance: Consume the number of calories you burn daily.
  • Muscle building or weight gain: Aim for a calorie surplus, coupled with strength training exercises.

Calculate Your Caloric Needs

There are various online tools and calculators available to help you determine your Total Daily Energy Expenditure (TDEE), which considers your age, weight, height, gender, and activity level.

Break Down Your Macronutrients

Once you know your daily caloric intake, decide on a macronutrient ratio. Common ratios might be:

  • Carbs: 40-60% of total calories
  • Protein: 20-35% of total calories
  • Fats: 20-35% of total calories

Plan Your Meals

Knowing your daily calorie and macronutrient needs can help you break this down into individual meals. For example, if you're eating three meals a day with two snacks:

  • Each meal might comprise 20-25% of your daily calories.
  • Each snack might be 10-15% of your daily calories.

Use Measuring Tools

  • Digital food scale: This is the most accurate way to measure portions, especially for protein sources and grains.
  • Measuring cups and spoons: These are useful for ingredients like rice, pasta, and sauces.

Visual Aids for Portion Sizes

If you don't want to measure everything, some general visual aids can help:

  • Protein (chicken, beef, fish, tofu): A portion is roughly the size of your palm.
  • Carbs (rice, pasta, quinoa): A portion is about the size of your clenched fist.
  • Vegetables: Aim for at least two fists worth, especially for low-starch veggies.
  • Fats (oils, nuts, cheese): A portion is roughly the size of your thumb.

Use Portion-Control Containers

There are containers available with compartments to help you portion out different food groups. They can be particularly useful for those new to portioning.

Adjust as Necessary

Track your progress and adjust portions if needed. If you're not seeing the results you desire or if you feel consistently hungry, re-evaluate your portions and overall caloric intake.

Stay Hydrated

Drinking water throughout the day can help with satiety. Sometimes, our bodies can confuse thirst with hunger.

Listen to Your Body

While portioning can give a structured guideline, it's essential to listen to your body's signals. If you're still hungry, it might be worth having a slightly larger portion of vegetables. If you're full, save the remainder of your meal for later.


meal prep ideas for weight loss

Eating healthy doesn't mean starving yourself or sacrificing taste.

One of the most effective strategies to ensure you're consuming nutritious, low-calorie meals is to prepare them in advance.

This not only saves you time and money but also helps to maintain a balanced diet. In this guide, we'll delve into the world of low-calorie meal prep and share tips and recipes to keep your taste buds happy and waistline in check.

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