This year I want to be a bit fitter and get back to tracking calories, so I put together this list both for myself and for you. Below are 21 macro-friendly meal-prep recipes, each under 500 kcal, that are easy to make and full of flavor.
1. Garlic Butter Chicken Meatballs
Juicy, cheesy chicken meatballs finished in garlic butter and served over light cauliflower rice for balance. You can use prepackaged cauliflower rice or make your own at home.
Per Serving:
- Calories: 400
- Fats: 24g
- Protein: 30g
- Carbs: 21g
- Fiber: 7g
- Sugar: 7.3g
2. Baked Shrimp and Broccoli Foil Packs
A quick, mess-free option: shrimp and broccoli roasted with zesty seasonings in foil packets. High in protein and naturally gluten- and dairy-free.
Per Serving:
- Calories: 385
- Fats: 15g
- Protein: 40g
- Carbs: 27g
- Fiber: 8.9g
- Sugar: 5.8g
3. Spicy Pineapple Chicken
Pineapple-marinated chicken with pineapple chunks brings a sweet, fruity note and a touch of heat for a memorable protein-packed meal.
Per Serving:
- Calories: 324
- Fats: 29g
- Protein: 31g
- Carbs: 29g
- Fiber: 1.8g
- Sugar: 23g
4. Hawaiian Pizza Chicken Meal Prep
All the flavors of Hawaiian pizza without the crust—chicken topped with classic pizza toppings. Serve with steamed broccoli for a complete, lower-calorie meal.
Per Serving:
- Calories: 446
- Fats: 14g
- Protein: 57g
- Carbs: 22g
- Fiber: 5.6g
- Sugar: 9g
5. Chicken Meatballs Meal Prep
A flavorful, zesty meatball meal that’s high in protein and low in carbs. Swap cauliflower rice for regular rice if you want more carbs.
Per Serving:
- Calories: 400
- Fats: 24g
- Protein: 30g
- Carbs: 21g
- Fiber: 7g
6. Lemon Chicken With Veggies Meal Prep
Juicy lemon-seasoned chicken breasts with roasted sweet potatoes, broccoli, and cherry tomatoes topped with dill. A balanced, protein-rich meal.
Per Serving:
- Calories: 500
- Fats: 23g
- Protein: 40g
- Carbs: 35g
- Fiber: 7.3g
- Sugar: 11g
7. Mexican Meal Prep Bowls With Cauliflower Rice
Sweet, savory, and mildly spicy bowls with avocado to cool the heat and a fresh rocket salad for brightness. Ready in about 20 minutes.
Per Serving:
- Calories: 406
- Fats: 17g
- Protein: 48g
- Carbs: 17g
- Fiber: 8g
- Sugar: 6.2g
8. Chicken Corn Bowls
Sweet, juicy chicken with corn and fluffy rice for a comforting, nutritious bowl that’s easy to assemble.
Per Serving:
- Calories: 434
- Fats: 13g
- Protein: 34g
- Carbs: 48g
- Fiber: 4.1g
- Sugar: 8.1g
9. Honey Garlic Shrimp Meal Prep
Shrimp tossed in a sweet-salty garlic-honey sauce with a touch of chili, served alongside rice and stir-fried vegetables. Ready in about 30 minutes.
Per Serving:
- Calories: 436
- Fats: 6.2g
- Protein: 26g
- Carbs: 72g
- Fiber: 7.5g
- Sugar: 17g
10. Sweet Potato Black Bean Rice Bowl
Roasted sweet potatoes, seasoned black beans, and lime-infused basmati rice topped with fresh garnishes for a filling, plant-forward bowl rich in fiber and nutrients.
Per Serving:
- Calories: 308
- Fats: 5.5g
- Protein: 12g
- Carbs: 55g
- Fiber: 13g
- Sugar: 4.2g
11. Stir-Fried Pork Meal Prep With Ginger & Soy
Crispy pork stir-fried with bell peppers, snow peas, and spring onions in a savory ginger-soy sauce. Use a large skillet or wok for best results.
Per Serving:
- Calories: 409
- Fats: 19g
- Protein: 32g
- Carbs: 29g
- Fiber: 6.8g
- Sugar: 8g
12. Greek Couscous Salad
Credit: chelseasmessyapron.com
Mediterranean vegetables, chickpeas, couscous, and creamy feta tossed in olive oil make a fresh, hearty salad that stores well for meal prep and provides healthy monounsaturated fats.
Per Serving:
- Calories: 378
- Fats: 25.9g
- Protein: 9g
- Carbs: 31.2g
- Fiber: 10.3g
- Sugar: 4.9g
13. Meal Prep Chicken Patties
Credit: eatwell101.com
Moist, well-seasoned chicken patties that sear nicely on the outside. A light, calorie-conscious option for lunches or batch cooking.
Per Serving:
- Calories: 157
- Fats: 6.9g
- Protein: 14.47g
- Carbs: 11.28g
- Fiber: 2.02g
- Sugar: 5.69g
14. Paleo Breakfast Meal Prep Bowls
Credit: paleorunningmomma.com
Roasted sweet potatoes, caramelized Brussels sprouts, spicy sausage, and a fried egg make portable, satisfying breakfast bowls you can prep ahead.
Per Serving:
- Calories: 326
- Fats: 21g
- Protein: 17g
- Carbs: 19g
- Fiber: 5g
- Sugar: 4g
15. Buffalo Chicken Ranch Meal Prep
Credit: 40aprons.com
Spicy, tender chicken cooled with creamy avocado, served over cauliflower rice with celery, cucumber, and tomatoes for a fresh, low-carb meal.
Per Serving:
- Calories: 287
- Fats: 21g
- Protein: 13g
- Carbs: 13g
- Fiber: 8g
- Sugar: 3g
16. California Sushi Roll Bowls With Cauliflower Rice
Credit: kirbiecravings.com
All the flavors of a California roll without rolling: shredded nori, avocado, cucumber, and imitation crab served over cauliflower rice for a light sushi-inspired bowl.
Per Serving:
- Calories: 312
- Fats: 18.1g
- Protein: 9.9g
- Carbs: 25.3g
- Fiber: 6.5g
- Sugar: 8.4g
17. Lemon Roasted Salmon With Sweet Potatoes & Broccolini
Credit: littlespicejar.com
Garlic-butter salmon with cumin-roasted sweet potatoes and broccolini. Salmon brings omega-3s and B vitamins for a nutritious, flavorful meal.
Per Serving:
- Calories: 282
- Fats: 14.7g
- Protein: 20.6g
- Carbs: 17.6g
- Fiber: 2g
- Sugar: 2.9g
18. Crispy Sesame Tofu With Zucchini Noodles
Credit: myfoodstory.com
Crispy sesame tofu with ginger and a touch of maple syrup, served over spiralized zucchini noodles for a light, flavorful vegetarian option.
Per Serving:
- Calories: 397
- Fats: 31g
- Protein: 18g
- Carbs: 16g
- Fiber: 3g
- Sugar: 10g
19. Butter Chicken Meal Prep
Credit: cookathomemom.com
Warm spices and coconut cream create a rich, creamy butter chicken. Pair with cauliflower rice to keep the meal satisfying but lighter.
Per Serving:
- Calories: 405
- Fats: 23g
- Protein: 36g
- Carbs: 13g
- Fiber: 5g
- Sugar: 5g
20. Ground Turkey Stir Fry
Credit: thegirlonbloor.com
A quick stir-fry with ground turkey, red pepper, cabbage, carrots, and a homemade sauce of low-sodium soy, honey, ginger, and sriracha for balanced sweet-umami heat.
Per Serving:
- Calories: 237
- Fats: 6g
- Protein: 30g
- Carbs: 18g
- Fiber: 5g
- Sugar: 11g
21. Taco Lettuce Wraps Meal Prep
Credit: kirbiecravings.com
Seasoned ground turkey and black beans tucked into crisp lettuce leaves make bright, filling taco wraps. Add your favorite toppings for extra crunch and flavor.
Per Serving:
- Calories: 325
- Fats: 11.6g
- Protein: 26.4g
- Carbs: 33.2g
- Fiber: 9.9g
- Sugar: 6.9g
These recipes are designed for simple meal prep and macro awareness—high in protein, balanced in fats and carbs, and all under 500 kcal per serving where noted. Enjoy batch-cooking, and modify portions or sides to fit your personal goals.