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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Healthy Meal Prep Ideas Under 500 Calories

Let's explore some delicious, easy meals to stay in shape.

Introduction

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Layer ingredients bottom to top: dressing, beans, grains, veggies, greens. Shake before eating. Great for lunch on the go.

Mason Jar Salad

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Use whole wheat tortillas stuffed with grilled chicken, spinach, shredded carrots, and a dollop of Greek yogurt. It is under 450 calories and is satisfying.

Grilled Chicken Wraps

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Stir-fry seasonal vegetables in olive oil, add tofu for protein, and season with garlic, soy sauce, and ginger. Serve with brown rice.

Veggie Stir-Fry with Tofu

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Zoodles are a low-carb pasta alternative. Mix with homemade basil pesto, cherry tomatoes, and grilled paneer or tofu for a delicious combination.

Zucchini Noodles with Pesto

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Roast sweet potatoes and top with red beans, salsa sauce, onions, and cilantro. A fiber-packed combo that’s super filling.

Baked Sweet Potato + Beans

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Mix eggs with diced vegetables, herbs, and cheese. Bake in muffin tins for protein-rich, portable breakfasts.

Egg Muffins

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Mash boiled chickpeas and avocado together and season with lime, cumin, and paprika. Add cucumber for crunch.

Chickpea & Avocado Bowl

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Cook in bulk, store in airtight containers, and label meals. Use freezer-friendly containers for batch prepping.

Prep Tips

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Weigh portions using a kitchen scale. Or use visual cues like protein, palm-sized, carbs, one cupped hand, fats by the thumb rule. Stay on track; meal prepping saves time, cuts cravings, and supports your fitness goals.

Conclusion

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