10 Low-Calorie Meal Prep Lunch Recipes, Planning Tips & Foods For Weight Loss!

Are you tired of the daily lunch dilemma? Do you find yourself reaching for unhealthy convenience foods or skipping meals altogether? If you're struggling to maintain a calorie deficit and achieve your weight loss goals, meal prepping can be an enjoyable experience. Carefully planning and properly preparing your meals in advance ensures that you have healthy, low-calorie options readily available. Whether a regular meal prepper or a beginner, these low-calorie recipes will help you stay on track for weight loss goals.

This blog post explores ten nutritious low-calorie meal prep lunch recipes, tips for weight loss meals, and a food list to make your meal prep journey successful. So, let's begin with a convenient meal prep!

Table Of Contents

1. 10 Low-Calorie Meal Prep Lunch Recipes

2. 6 Tips For Weight Loss Meal Prep

3. What To Eat For Lunch In Calorie Deficit? Foods

4. The Final Say

5. FAQs

6. References

10 Low-Calorie Meal Prep Lunch Recipes

Let’s discuss and understand these low-calorie meal prep lunch recipes. Remember, these can be modified and used for dinner as well:

1. Peru Ki Sabzi With Multigrain Roti

This low-calorie meal is one of the healthy lunch recipes for weight loss that perfectly combines fibre, vitamins, and whole grains. Guava offers antioxidants, vitamin C, and dietary fibre, which boost immunity, digestion, and blood sugar regulation. The multigrain roti provides carbohydrates, iron and magnesium, ensuring sustained energy and keeping you full.

Ingredients:

• Guava (ripe) – 2 medium, diced
• Mustard seeds – 1 tsp
• Green chillies – 2, slit
• Curry leaves – 5-6
• Turmeric powder – ½ tsp
• Red chilli powder – ½ tsp
• Coriander powder – 1 tsp
• Salt – to taste
• Olive Oil – 1 tsp
• Multigrain flour – 1 cup
• Water – as needed

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Heat cooking oil and add mustard seeds. Let them splutter.

2. Add curry leaves and slit green chillies; sauté for a few seconds.

3. Toss in diced guava and mix well.

4. Sprinkle turmeric powder, red chilli powder, coriander powder, and salt. 

5. Cook on low heat for 5-7 minutes until the guava softens.

6. For the roti, knead multigrain flour with water until it forms a soft dough. 

7. Divide the dough equally, roll it into flat discs, and cook on a hot pan until golden spots appear.

8. Serve warm rotis with the guava sabzi.

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2. Chipotle-Lime Cauliflower Taco Bowls

This flavorful dish is low in calories yet rich in nutrients. Roasted cauliflower is one of the healthy lunchbox ideas that provides fibre, antioxidants, and anti-inflammatory benefits, making it best for weight loss and gut health. Black beans add plant-based protein and improve satiety, while quinoa supplies amino acids for muscle repair.

Ingredients:

• Cauliflower florets – 2 cups
• Olive oil – 1 tbsp
• Chipotle powder – 1 tsp
• Lime juice – 2 tbsp
• Black beans – ½ cup, cooked
• Cooked quinoa – 1 cup
• Avocado – ½, sliced
• Cabbage (shredded) – ½ cup
• Salt – to taste

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Preheat the oven to 200°C. Toss cauliflower florets with olive oil, chipotle powder, and salt. Spread on a clean baking tray and roast for 20 minutes, flipping halfway.

2. Prepare the taco bowl by layering cooked quinoa, roasted cauliflower, black beans, shredded cabbage, and avocado slices.

3. Drizzle with fresh lime juice before serving. Mix well for balanced flavours.

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3. Stuffed Bell Peppers With Brown Rice

This colourful lunch dish is also one of the healthy Indian snacks with low-calories. Bell peppers are high in vitamin C plus antioxidants, supporting immune cells and fighting radicals. Brown rice offers dietary fibre and carbs, keeping you energised. Black beans in the stuffing provide plant-based protein, while the spices enhance metabolism, making it best for weight loss.

Ingredients:

• Bell peppers – 3 large, halved and deseeded
• Cooked brown rice – 1 cup
• Black beans – ½ cup, cooked
• Onion (chopped) – 1 small
• Tomato puree – ½ cup
• Garlic (minced) – 2 cloves
• Chili powder – 1 tsp
• Cumin powder – 1 tsp
• Olive oil – 1 tbsp
• Salt – to taste

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Heat olive oil; sauté onions and garlic until golden.

2. Add tomato puree, chilli powder, cumin powder, and salt. Cook for 2 minutes.

3. Mix in cooked brown rice and black beans. Stir well and let it cook for another 2 minutes.

4. Stuff the prepared bell pepper halves with the mixture.

5. Place them in a baking dish, cover with foil, and bake at nearly 180°C for 25-30 minutes.

6. Serve warm with a side salad if desired.

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4. Oats Roti With Peanut Chutney

This wholesome meal offers fibre, protein, and healthy fats, aiding weight loss and promoting heart health. Oats provide slow-digesting carbohydrates that keep you full and help stabilise blood sugar, while peanut chutney delivers fats and antioxidants, improving skin health and reducing inflammation.

Ingredients:

• Oats flour – 1 cup
• Water – as needed
• Salt – to taste
• Peanuts – ½ cup, roasted
• Garlic cloves – 2
• Green chilies – 1
• Tamarind pulp – 1 tsp
• Cumin seeds – 1 tsp

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Knead oats flour with water and salt into a soft dough. Divide into small balls, roll into thin rotis, and cook on a hot pan until lightly browned on both sides.

2. For the chutney, blend roasted peanuts, garlic, chillies, tamarind, cumin, and a little water to form a smooth paste. Adjust salt to taste.

3. Serve warm oats rotis with freshly prepared peanut chutney.

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5. Mushroom Stroganoff With Steamed Rice

This creamy and savoury dish is a low-calorie alternative to traditional stroganoff. Mushrooms are a high source of protein, selenium, and B vitamins, boosting immunity and energy production. Adding Greek yoghurt provides probiotics and reduces calorie density, while steamed rice makes it a light, easy-to-digest base.

Ingredients

• Mushrooms (sliced) – 2 cups
• Onion (chopped) – 1 medium
• Garlic (minced) – 2 cloves
• Vegetable broth – 1 cup
• Greek yoghurt – ½ cup
• Olive oil – 1 tbsp
• Paprika – ½ tsp
• Salt – to taste
• Steamed rice – 1 cup

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Heat olive oil in a pan; sauté onions and garlic until fragrant.

2. Add sliced mushrooms, paprika, and salt. Cook until the mushrooms release their moisture and turn tender.

3. Pour in vegetable broth and let it simmer for 5 minutes to thicken slightly.

4. Lower the heat and stir in Greek yoghurt. Cook for 1-2 minutes, ensuring it doesn’t curdle.

5. Serve the creamy mushroom stroganoff over steamed rice.

Also Read: Try These 6 Homemade Mayonnaise Recipes Without Egg

6. Spinach & Black Bean Burritos

This dish is nutrient-dense, low-calorie, and ideal for a filling meal. Spinach offers iron, calcium, and antioxidants, which promote energy, healthy bones, and immunity. Black beans are high in plant-based protein and fibre, supporting digestion and energy. Whole-wheat tortillas add carbohydrates for satiety and weight loss.

Ingredients

• Whole-wheat tortillas – 4
• Spinach (fresh) – 2 cups, chopped
• Black beans – 1 cup, cooked
• Onion (chopped) – 1 small
• Garlic (minced) – 2 cloves
• Olive oil – 1 tbsp
• Cumin powder – 1 tsp
• Chili powder – ½ tsp
• Salt – to taste
• Shredded cheese (optional) – ½ cup

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Add chopped onions and sauté until translucent, about 2-3 minutes. Add minced garlic and stir for nearly 1 minute until fragrant.

2. Toss in the chopped spinach and cook for 2-3 minutes until it wilts.

3. Add the cooked black beans, cumin powder, chilli powder, and salt. 

4. Mix well and let it cook for another 2 minutes to combine flavours.

5. Warm each tortilla on a hot pan for about 20 seconds per side.

6. Place a generous portion of the spinach and black bean filling in the centre of each tortilla. 

7. Fold the tortilla sides properly over the filling, roll tightly, and serve warm.

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7. White Bean, Spinach & Sun-Dried Tomato Pasta

This hearty pasta dish is low-calorie yet packed with nutrients. White beans add protein and iron, promoting muscle health and energy. Spinach provides vitamins like A and C for immunity and skin health. Sun-dried tomatoes are rich in antioxidants, giving this dish a savoury, tangy flavour.

Ingredients

• Whole-grain pasta – 2 cups, cooked
• White beans – 1 cup, cooked
• Spinach (fresh) – 2 cups
• Sun-dried tomatoes – ½ cup, chopped
• Olive oil – 1 tbsp
• Garlic (minced) – 2 cloves
• Chili flakes – ½ tsp
• Salt – to taste

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Cook the pasta following the instructions in salted boiling water. Reserve ½ cups of pasta water before draining.

2. Heat healthy olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until golden.

3. Stir in chopped sun-dried tomatoes and chilli flakes, cooking for another minute to release their flavours.

4. Add the spinach and cook for 2-3 minutes until it wilts.

5. Stir in the white beans and the reserved pasta water to create a light sauce. Let it simmer for 2 minutes.

6. Add the cooked pasta and toss everything together. Adjust salt to taste and serve warm.

8. Broccoli Potato Stir Fry With Ragi Roti

This balanced meal combines the nutrients of broccoli and potatoes with the benefits of ragi. Broccoli contains vitamins C and K, while potatoes add potassium and energy. Ragi roti is high in calcium and fibre, supporting bone health and making this meal perfect for weight loss.

Ingredients

• Broccoli (florets) – 2 cups
• Potatoes (cubed) – 2 medium
• Onion (chopped) – 1 small
• Garlic (minced) – 2 cloves
• Mustard seeds – 1 tsp
• Turmeric powder – ½ tsp
• Salt – to taste
• Ragi flour – 1 cup
• Water – as needed

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Heat 1 tbsp oil, add quality mustard seeds and let them splutter for nearly 30 seconds.

2. Add the chopped onions and garlic. Sauté until onions become translucent, about 3-4 minutes.

3. Toss in the potato cubes, turmeric powder, and salt. Stir well, cover, and cook for nearly 5-7 minutes, stirring occasionally to prevent sticking.

4. Add broccoli florets, mix well, and cook covered for another 5 minutes until tender but still crisp.

5. To make ragi rotis, mix ragi flour with water and a pinch of salt to form a soft dough.

6. Divide into small portions, roll into thin rotis, and cook on a hot pan until lightly browned on both sides.

7. Serve the stir fry with warm ragi rotis.

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9. Chickpea Grains With Lemon Vinaigrette

Chickpeas provide protein and fibre for digestion and satiety. Whole grains like quinoa or bulgur add essential amino acids and sustained energy. With its refreshing zest, the lemon vinaigrette enhances flavour while supporting metabolism and digestion.

Ingredients

• Chickpeas – 1 cup, cooked
• Quinoa or bulgur – 1 cup, cooked
• Cherry tomatoes – ½ cup, halved
• Cucumber – ½ cup, diced
• Olive oil – 2 tbsp
• Lemon juice – 2 tbsp
• Honey – 1 tsp
• Salt – to taste
• Black pepper – ½ tsp

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Cook quinoa or bulgur as per package instructions. Let it cool slightly.

2. Combine cooked quinoa, chickpeas, cherry tomatoes, and diced cucumber in a large mixing bowl.

3. Prepare the vinaigrette by whisking olive oil, fresh lemon juice, honey, quality salt, and black pepper.

4. Drizzle the vinaigrette over the prepared salad and toss well to coat evenly.

5. Let the salad chill in the fridge for nearly 10-15 minutes for enhanced flavour. Serve cold.

10. Stuffed Sweet Potatoes With Chipotle-Lime Yoghurt

This dish is nutrient-rich and flavorful. Sweet potatoes provide fibre and beta-carotene, promoting healthy skin and vision. The chipotle-lime yoghurt adds a creamy texture and a zesty kick, packed with probiotics that aid digestion and gut health.

Ingredients:

• Sweet potatoes – 2 large
• Black beans – 1 cup, cooked
• Corn kernels – ½ cup
• Greek yoghurt – ½ cup
• Chipotle powder – ½ tsp
• Lime juice – 1 tbsp
• Olive oil – 1 tbsp
• Salt – to taste

Steps To Make This Low-Calorie Meal Prep Recipe:

1. Wash the sweet potatoes thoroughly, rub them with healthy olive oil, and place them on a clean baking sheet. Bake for 45-50 minutes until fork-tender.

2. Combine Greek yoghurt, chipotle powder, lime juice, and a pinch of healthy salt in a mixing bowl. Mix well to form a smooth sauce.

3. Once baked, slice the sweet potatoes lengthwise and carefully scoop out a small flesh to create a cavity.

4. Fill the cavity with cooked black beans and corn kernels.

5. Drizzle generously with the chipotle-lime yoghurt and garnish with fresh cilantro if desired. Serve warm.

Also Read: 5 Benefits Of Grilled Paneer For Weight Loss And 3 Healthy Diet Recipes!

5 Tips For Weight Loss Meal Prep

Try these tips for weight loss and low-calorie meal prep recipes for healthy cooking. Also, you can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.

1. Plan Your Low-Calorie Meals

Start by setting calorie goals based on your needs and lifestyle. Prioritise lean proteins like chicken, fish, tofu, and beans, as they satisfy you. Include complex carbohydrates like quality whole grains, brown rice, and quinoa to provide sustained energy.

2. Smart Shopping for Low-Calorie Meals

When grocery shopping, buy fresh, whole foods and avoid processed snacks and sugary drinks. Stock on lean proteins, whole grains, and many colourful fruits and vegetables. Opt for low-calorie condiments like vinegar, lemon juice, and herbs to flavour your meals. Read food labels carefully for hidden sugars, unhealthy fats, and sodium.

3. Low-Calorie Cooking Techniques

Grilling, baking, and broiling are low-calorie cooking techniques. When sautéing, use a non-stick pan and a small amount of cooking spray. Steaming is another healthy option that preserves nutrients and minimises calories. Experiment with different weight-loss oats recipes, herbs, spices, and citrus fruits to add flavour without relying on high-calorie sauces and dressings.

Also Read: Delicious 30-Gram Protein Meals, Recipes & more

4. Healthy Storage And Portion Control

Proper storage is necessary to maintain the nutritional value of your meal-prepped food. Store your freshly prepared meals in airtight containers in the freezer. When reheating, avoid adding excess oil or butter. Practice portion control to avoid overeating and stick to your calorie goals. Use smaller bowls to reduce portion sizes visually.

5. Flavorful And Low-Calorie Recipes

Experiment with herbs, spices, and citrus to add zing to your dishes. Opt for low-calorie sauces and dressings, or make your own using natural ingredients. To satisfy you, include healthy fats like avocados, nuts, and seeds in moderation.

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Also Read: 15 Best Foods For Height Growth During Your Developmental Years!

What To Eat For Lunch In Calorie Deficit? 5 Food Options!

Note these five selected food options to try for lunch, along with the above recipes:

The Final Say

Ultimately, you can take control of your weight loss journey with low-calorie meal prep, lunch recipes and planning tips. However, consult a registered dietitian before making significant changes to your diet, especially if you have health conditions.  By preparing your meals in advance, you'll be less likely to succumb to unhealthy temptations and more likely to attain your goals.

FAQs

1. What should be avoided in healthy meal prep?

To ensure your meal prep supports your health and weight loss goals, avoid processed foods high in sodium, refined carbs, and unhealthy fats. Also, be mindful of portions to prevent overeating.

2. Is meal prepping good for weight loss?

Yes, meal prepping can be an effective strategy for weight loss. By planning your meals, you can prepare healthier food swaps, control portions, and save time and money. This can help you stick to and achieve your weight loss goals.

References

• https://www.myprotein.co.in/blog/recipe/low-calorie-meal-prep/
• https://hyugalife.com/blog/low-calories-indian-foods-name-list-health?srsltid=AfmBOooEtyHrvVBkxVgpPsY-MjiqkUou6pAZDILL3Lsk8pIDYsLhQTQo
• https://redcliffelabs.com/myhealth/food-and-nutrition/indian-diet-for-weight-loss-men-and-women/
• https://www.webmd.com/diet/ss/slideshow-diet-best-worst-indian

About ToneOp Eats 

ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices.