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Meal Prep Lunch Recipes Under 400 Calories

In the hustle and bustle of modern life, finding the time to prepare healthy meals can be a challenge. However, meal prepping is a fantastic way to ensure you’re enjoying nutritious lunches without the last-minute stress. Not only does it save time during busy weekdays, but it also helps you keep track of your caloric intake. In this article, we’ll explore some delicious meal prep lunch recipes, all under 400 calories, that are perfect for your workweek.

1. Mediterranean Quinoa Salad

Calories Per Serving: 350

This vibrant salad is packed with nutrients and bursting with flavour. The combination of quinoa, fresh vegetables, and a tangy dressing makes it an ideal lunch option.

Ingredients:

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup olives, sliced
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large bowl, combine the cooked quinoa, tomatoes, cucumber, red onion, feta cheese, and olives.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Drizzle the dressing over the salad and toss to combine. Garnish with fresh parsley.
4. Portion into containers for the week.

2. Spicy Chickpea and Spinach Wrap

Calories Per Serving: 360

A hearty wrap filled with protein-rich chickpeas and nutritious spinach, this recipe is perfect for those who enjoy a bit of spice.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• 2 whole grain wraps
• 4 tablespoons hummus

Instructions:

1. In a frying pan, heat the olive oil over medium heat. Add the chickpeas, smoked paprika, cayenne pepper, salt, and pepper. Sauté for 5-7 minutes until heated through.
2. Lay each wrap flat, and spread 2 tablespoons of hummus on each one.
3. Divide the sautéed chickpeas and fresh spinach between the wraps. Roll tightly and cut in half.
4. Wrap in foil for easy transport.

3. Cauliflower Fried Rice

Calories Per Serving: 300

This healthy take on fried rice substitutes cauliflower for traditional rice, making it lower in calories while still being satisfying.

Ingredients:

• 1 small head cauliflower, grated or riced
• 1 cup mixed vegetables (carrots, peas, and corn)
• 2 large eggs, beaten
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 2 green onions, sliced
• Salt and pepper to taste

Instructions:

1. In a large frying pan or wok, heat the sesame oil over medium heat. Add the mixed vegetables and sauté for about 3-4 minutes.
2. Push the vegetables to one side of the pan and pour in the beaten eggs on the other side. Scramble until fully cooked, then mix with the vegetables.
3. Add the cauliflower rice and soy sauce, stirring to combine. Cook for an additional 5-7 minutes until the cauliflower is tender.
4. Season with salt, pepper, and green onions. Cool before portioning into containers.

4. Turkey and Avocado Lettuce Wraps

Calories Per Serving: 250

These lettuce wraps are a light and fresh alternative to traditional sandwiches, allowing you to enjoy the flavours of a turkey club without the calories.

Ingredients:

• 200g turkey breast, cooked and sliced
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 8 large lettuce leaves (such as romaine or butter lettuce)
• 1 tablespoon mustard
• Salt and pepper to taste

Instructions:

1. Lay the lettuce leaves flat and spread a thin layer of mustard on each.
2. Layer the turkey slices, avocado, cherry tomatoes, and red onion onto the wraps.
3. Season with salt and pepper, then roll up tightly.
4. Secure with a toothpick if necessary.

5. Sweet Potato and Black Bean Bowl

Calories Per Serving: 380

This bowl is not only delicious but also filling, making it a perfect meal prep option for those who enjoy a little bit of everything in their lunch.

Ingredients:

• 1 medium sweet potato, diced
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1/2 avocado, sliced
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 200°C (400°F). Toss the diced sweet potato with olive oil, cumin, salt, and pepper. Spread on a baking tray and roast for 20-25 minutes until tender.
2. In a bowl, layer the black beans, roasted sweet potato, and red bell pepper. Top with avocado slices and garnish with fresh cilantro.
3. Portion into containers and enjoy warmed or cold.

Conclusion

Meal prepping doesn’t have to be a dull affair filled with bland food; with these under-400-calorie recipes, you can enjoy a variety of flavours and textures throughout the week. Not only do these meals save time, but they also help you maintain healthier eating habits without sacrificing taste. So grab your ingredients, get cooking, and make your work lunches something to look forward to!