27 Low-Calorie Meal Prep Ideas Under 400 Calories

Are you tired of the same old low-calorie meals that leave you unsatisfied and reaching for snacks an hour later? I’ve been there too! After years of meal prepping and experimenting with countless recipes, I’ve compiled this ultimate list of 27 low-calorie meal prep ideas—all under 400 calories per serving—that will revolutionize your healthy eating routine.

Whether you’re looking to lose weight, maintain your current figure, or simply eat more nutritiously, these meal prep ideas will save you time, money, and countless “what’s for dinner?” dilemmas. The best part? These recipes are packed with flavor, making healthy eating something you’ll actually look forward to!

Why Meal Prep Works for Weight Management

Before diving into the recipes, let me share why meal prepping has been a game-changer for my own health journey. When I started meal prepping five years ago, I noticed three immediate benefits:

1. Portion control becomes automatic – No more eyeballing servings and accidentally eating twice what you intended.
2. Decision fatigue disappears – When you’re hungry and tired, having a healthy meal ready eliminates the temptation to order takeout.
3. Your wallet thanks you – I’ve saved approximately $2,400 a year by reducing restaurant meals and food waste.

A 2021 study published in the International Journal of Behavioral Nutrition and Physical Activity found that individuals who meal prepped at least twice weekly consumed more vegetables and maintained healthier weights than those who didn’t.

Now, let’s get to those delicious recipes!

Breakfast Meal Prep Ideas Under 400 Calories

1. Berry Protein Overnight Oats (315 calories)

These overnight oats have been my Monday morning savior for years. The magic happens while you sleep!

Ingredients (per serving):

• ½ cup rolled oats (150 calories)
• ¾ cup unsweetened almond milk (30 calories)
• 1 tablespoon chia seeds (60 calories)
• ½ scoop vanilla protein powder (60 calories)
• ½ cup mixed berries (40 calories)
• 1 teaspoon honey (optional) (20 calories)
• Dash of cinnamon

Instructions:

1. Combine oats, almond milk, chia seeds, protein powder, and cinnamon in a mason jar.
2. Stir well, seal, and refrigerate overnight (or at least 4 hours).
3. Before eating, top with fresh berries and a drizzle of honey if desired.

Make 5 jars on Sunday for a full workweek of grab-and-go breakfasts!

2. Veggie Egg Muffin Cups (165 calories per 2 muffins)

These protein-packed egg muffins keep me satisfied until lunch and reheat beautifully.

Ingredients (makes 12 muffins):

• 10 large eggs (700 calories total)
• ¼ cup milk of choice (30 calories)
• 1 cup chopped spinach (7 calories)
• ½ cup diced bell peppers (15 calories)
• ½ cup diced mushrooms (15 calories)
• ¼ cup diced onions (16 calories)
• ¼ cup reduced-fat shredded cheese (80 calories)
• Salt and pepper to taste
• Cooking spray

Instructions:

1. Preheat oven to 375°F and spray a 12-cup muffin tin with cooking spray.
2. Whisk eggs and milk together in a large bowl.
3. Stir in chopped vegetables, cheese, salt, and pepper.
4. Divide mixture evenly among muffin cups.
5. Bake for 20-22 minutes until centers are set.
6. Cool completely before storing in an airtight container.

Two muffins paired with a piece of fruit make a perfect low-calorie breakfast!

3. Greek Yogurt Parfait Meal Prep (275 calories)

The key to these parfaits is keeping the granola separate until you’re ready to eat—no more soggy breakfast!

Ingredients (per serving):

• 170g (¾ cup) non-fat Greek yogurt (100 calories)
• ½ cup mixed berries (40 calories)
• 1 tablespoon honey (60 calories)
• ¼ cup low-sugar granola (75 calories)

Instructions:

1. In meal prep containers, place Greek yogurt on the bottom.
2. Add berries on top of the yogurt.
3. Store granola in a separate small container or plastic bag.
4. When ready to eat, drizzle with honey and sprinkle with granola.

4. Spinach and Feta Breakfast Wraps (380 calories)

These freezer-friendly wraps have saved me on countless rushed mornings!

Ingredients (makes 4 wraps):

• 8 large egg whites (140 calories)
• 2 whole eggs (140 calories)
• 2 cups fresh spinach, wilted (14 calories)
• ¼ cup reduced-fat feta cheese (80 calories)
• 1 diced red bell pepper (30 calories)
• 4 whole wheat tortillas (8-inch) (560 calories)
• Salt, pepper, and herbs to taste
• Cooking spray

Instructions:

1. Scramble egg whites and whole eggs with spinach, bell pepper, and seasonings.
2. Once cooked, mix in feta cheese.
3. Divide mixture among tortillas and wrap tightly.
4. Wrap each burrito in parchment paper, then aluminum foil.
5. Freeze for up to 1 month.
6. To reheat: Remove foil, keep parchment on, microwave for 1-2 minutes, flipping halfway.

Lunch Meal Prep Ideas Under 400 Calories

5. Mason Jar Salads (375 calories)

The vertical layering technique ensures these salads stay fresh for up to 5 days!

Ingredients (per jar):

• 2 tablespoons balsamic vinaigrette (60 calories)
• ¼ cup diced cucumbers (4 calories)
• ¼ cup diced bell peppers (8 calories)
• ¼ cup cherry tomatoes, halved (8 calories)
• ¼ cup shredded carrots (12 calories)
• 3 oz grilled chicken breast (140 calories)
• ¼ cup quinoa, cooked (56 calories)
• 1 tablespoon dried cranberries (33 calories)
• 1 tablespoon chopped walnuts (50 calories)
• 1 cup mixed greens (5 calories)

Instructions:

1. Pour dressing at the bottom of a wide-mouth mason jar.
2. Layer ingredients in order listed (wet to dry), with greens at the very top.
3. Seal tightly and refrigerate for up to 5 days.
4. When ready to eat, shake jar to distribute dressing or pour into a bowl.

6. Chickpea Tuna Lettuce Wraps (340 calories)

This no-cook lunch option takes just 10 minutes to prepare for the entire week!

Ingredients (makes 3 servings):

• 2 cans (5 oz each) chunk light tuna in water, drained (220 calories)
• 1 can (15 oz) chickpeas, drained and rinsed (365 calories)
• 2 tablespoons light mayo (70 calories)
• 1 tablespoon Dijon mustard (5 calories)
• ¼ cup diced red onion (16 calories)
• ¼ cup diced celery (4 calories)
• Juice of ½ lemon (6 calories)
• 1 teaspoon dried dill
• Salt and pepper to taste
• 6 large lettuce leaves (romaine or butter lettuce) (30 calories)

Instructions:

1. In a large bowl, combine tuna and roughly mashed chickpeas.
2. Add mayo, mustard, onion, celery, lemon juice, and seasonings. Mix well.
3. Divide mixture into three meal prep containers.
4. Pack lettuce leaves separately to maintain crispness.
5. When ready to eat, spoon mixture into lettuce leaves.

7. Sesame Ginger Zoodle Bowls (285 calories)

These refreshing bowls taste even better after marinating in the fridge for a day or two!

Ingredients (makes 4 servings):

• 4 medium zucchini, spiralized (about 4 cups) (80 calories)
• 2 cups shredded carrots (96 calories)
• 1 red bell pepper, thinly sliced (30 calories)
• 1 cup shelled edamame (240 calories)
• 12 oz baked tofu, cubed (336 calories)
• 2 green onions, sliced (10 calories)

For the dressing:

• 3 tablespoons low-sodium soy sauce (30 calories)
• 2 tablespoons rice vinegar (20 calories)
• 1 tablespoon honey (60 calories)
• 1 tablespoon sesame oil (120 calories)
• 1 tablespoon freshly grated ginger
• 1 clove garlic, minced
• 1 teaspoon sriracha (optional)
• 1 tablespoon sesame seeds (15 calories)

Instructions:

1. Whisk together all dressing ingredients except sesame seeds.
2. In meal prep containers, arrange zucchini noodles, carrots, bell pepper, edamame, and tofu.
3. Store dressing separately in small containers.
4. When ready to eat, pour dressing over bowl and sprinkle with sesame seeds and green onions.

8. Turkey Taco Bowls (395 calories)

This deconstructed taco satisfies cravings while keeping calories in check!

Ingredients (makes 4 servings):

• 1 lb 99% lean ground turkey (480 calories)
• 1 packet low-sodium taco seasoning (75 calories)
• 1 cup brown rice, cooked (440 calories)
• 1 can (15 oz) black beans, drained and rinsed (365 calories)
• 1 cup corn kernels (134 calories)
• 1 cup diced tomatoes (32 calories)
• ¼ cup reduced-fat shredded cheddar cheese (80 calories)
• ¼ cup plain Greek yogurt (as sour cream alternative) (30 calories)
• ¼ cup salsa (20 calories)
• Cilantro and lime wedges for garnish

Instructions:

1. Brown turkey in a skillet, add taco seasoning and ¼ cup water. Simmer until water evaporates.
2. Divide cooked brown rice among four containers.
3. Top with seasoned turkey, black beans, corn, and tomatoes.
4. Store cheese, yogurt, and salsa in separate small containers.
5. Add toppings and garnish when ready to eat.

Dinner Meal Prep Ideas Under 400 Calories

9. Sheet Pan Lemon Herb Chicken with Roasted Vegetables (385 calories)

This one-pan wonder minimizes cleanup while maximizing flavor!

Ingredients (makes 4 servings):

• 1 lb boneless, skinless chicken breast (480 calories)
• 2 cups Brussels sprouts, halved (112 calories)
• 2 cups cubed sweet potatoes (200 calories)
• 1 red onion, cut into wedges (44 calories)
• 2 tablespoons olive oil (240 calories)
• 2 cloves garlic, minced
• 1 lemon, juiced and zested (20 calories)
• 2 teaspoons dried herbs (rosemary, thyme, oregano)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F and line a baking sheet with parchment paper.
2. In a small bowl, mix olive oil, garlic, lemon juice, zest, herbs, salt, and pepper.
3. Place chicken and vegetables on the sheet pan.
4. Drizzle with the marinade and toss to coat.
5. Arrange in a single layer and bake for 25-30 minutes until chicken reaches 165°F.
6. Divide into four containers and refrigerate for up to 4 days.

10. Cauliflower Fried “Rice” with Shrimp (310 calories)

This low-carb alternative to takeout has become my Thursday night staple!

Ingredients (makes 4 servings):

• 1 lb medium shrimp, peeled and deveined (480 calories)
• 1 head cauliflower, riced (about 4 cups) (100 calories)
• 1 cup frozen peas and carrots mix (80 calories)
• 3 cloves garlic, minced
• 1 tablespoon grated ginger
• 3 eggs, lightly beaten (210 calories)
• 2 tablespoons low-sodium soy sauce (20 calories)
• 1 tablespoon sesame oil (120 calories)
• 2 green onions, sliced (10 calories)
• Cooking spray
• Red pepper flakes (optional)

Instructions:

1. Heat a large non-stick skillet over medium-high heat. Coat with cooking spray.
2. Cook shrimp until pink, about 2-3 minutes. Remove and set aside.
3. Scramble eggs in the same pan, then set aside with shrimp.
4. Add a bit more cooking spray, then sauté garlic and ginger for 30 seconds.
5. Add cauliflower rice and peas/carrots mix. Cook for 5-6 minutes until tender.
6. Return shrimp and eggs to the pan. Add soy sauce and toss to combine.
7. Drizzle with sesame oil and top with green onions before storing.

11. Slow Cooker Italian Turkey Meatballs with Spaghetti Squash (395 calories)

Set this up before work and come home to a delicious, healthy dinner ready to portion!

Ingredients (makes 5 servings):

• 1.25 lbs 93% lean ground turkey (800 calories)
• ¼ cup whole wheat breadcrumbs (80 calories)
• ¼ cup grated Parmesan cheese (110 calories)
• 1 egg (70 calories)
• 2 cloves garlic, minced
• 2 tablespoons fresh basil, chopped
• 1 teaspoon dried oregano
• ¼ teaspoon red pepper flakes
• 1 jar (24 oz) low-sugar marinara sauce (320 calories)
• 2 medium spaghetti squash (about 6 cups cooked) (600 calories)
• Salt and pepper to taste

Instructions:

1. Mix ground turkey, breadcrumbs, cheese, egg, garlic, and herbs in a bowl.
2. Form into 20 meatballs (about 1.5 inches in diameter).
3. Place meatballs in slow cooker and pour marinara sauce over them.
4. Cook on low for 6-7 hours.
5. For spaghetti squash: Cut in half, scoop out seeds, and place cut-side down on a baking sheet. Bake at 400°F for 30-40 minutes until tender.
6. Use a fork to scrape squash into “noodles.”
7. Portion squash into containers and top with meatballs and sauce.

12. Vegetarian Buddha Bowls (345 calories)

These colorful, nutrient-dense bowls keep me satisfied for hours!

Ingredients (makes 4 servings):

• 1 can (15 oz) chickpeas, drained and rinsed (365 calories)
• 1 tablespoon olive oil (120 calories)
• 1 teaspoon cumin
• 1 teaspoon paprika
• 2 cups cooked quinoa (440 calories)
• 4 cups mixed roasted vegetables (broccoli, sweet potato, red onion) (320 calories)
• 1 avocado, sliced (322 calories)
• 4 tablespoons tahini (240 calories)
• 2 tablespoons lemon juice (6 calories)
• 2 tablespoons water
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Toss chickpeas with olive oil, cumin, paprika, salt, and pepper.
2. Spread on baking sheet and roast for 20-25 minutes until crispy.
3. In meal prep containers, arrange quinoa, roasted vegetables, and roasted chickpeas.
4. Mix tahini, lemon juice, water, garlic, salt, and pepper to make dressing.
5. Store dressing separately and add avocado just before eating.

Quick 15-Minute Meal Prep Ideas Under 400 Calories

For those weeks when time is especially tight, these quick-prep meals have saved me countless times!

13. Mediterranean Tuna Salad Stuffed Tomatoes (295 calories)

Ingredients (makes 2 servings):

• 2 cans (5 oz each) chunk light tuna in water, drained (220 calories)
• 1 tablespoon olive oil (120 calories)
• 1 tablespoon lemon juice (3 calories)
• ¼ cup diced cucumber (4 calories)
• 2 tablespoons diced red onion (8 calories)
• 10 kalamata olives, chopped (50 calories)
• 2 tablespoons crumbled feta cheese (40 calories)
• 1 teaspoon dried oregano
• 4 large tomatoes, hollowed out (88 calories)
• Salt and pepper to taste

Instructions:

1. Mix all ingredients except tomatoes in a bowl.
2. Hollow out tomatoes, keeping tops as “lids.”
3. Fill tomatoes with tuna mixture and replace tops.
4. Store in airtight containers.

14. 5-Ingredient Chicken and Black Bean Burrito Bowls (385 calories)

Ingredients (makes 4 servings):

• 1 rotisserie chicken, meat removed and shredded (approx. 3 cups) (660 calories)
• 1 can (15 oz) black beans, drained and rinsed (365 calories)
• 1 cup cooked brown rice (220 calories)
• 1 cup salsa (80 calories)
• ¼ cup plain Greek yogurt (30 calories)
• Optional fresh garnishes: cilantro, lime wedges, sliced jalapeños

Instructions:

1. Divide rice among four containers.
2. Top each with ¼ of the chicken, black beans, and salsa.
3. Store Greek yogurt separately and add when ready to eat.
4. Add optional garnishes just before serving.

15. Smoked Salmon Cucumber Boats (325 calories)

Ingredients (makes 2 servings):

• 6 oz smoked salmon (180 calories)
• ¼ cup reduced-fat cream cheese (160 calories)
• 1 tablespoon fresh dill, chopped
• 1 teaspoon lemon zest
• 2 large cucumbers, halved lengthwise and seeded (32 calories)
• 2 tablespoons capers, drained (4 calories)
• Freshly cracked black pepper

Instructions:

1. Mix cream cheese, dill, and lemon zest.
2. Hollow cucumber halves to create “boats.”
3. Spread cream cheese mixture inside cucumbers.
4. Top with smoked salmon and capers.
5. Season with black pepper.
6. Slice into 2-inch sections for easy eating.

Vegetarian Meal Prep Ideas Under 400 Calories

16. Lentil and Vegetable Soup (265 calories)

This hearty soup gets better after a day or two as flavors meld together!

Ingredients (makes 6 servings):

• 1 tablespoon olive oil (120 calories)
• 1 large onion, diced (44 calories)
• 2 carrots, diced (50 calories)
• 2 celery stalks, diced (16 calories)
• 3 cloves garlic, minced
• 1.5 cups dry green lentils, rinsed (1,020 calories)
• 1 can (14.5 oz) diced tomatoes (88 calories)
• 6 cups vegetable broth (90 calories)
• 2 bay leaves
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 2 cups chopped kale (67 calories)
• Salt and pepper to taste
• 2 tablespoons lemon juice (6 calories)

Instructions:

1. Heat oil in a large pot. Sauté onion, carrots, and celery for 5-7 minutes.
2. Add garlic and cook for 30 seconds.
3. Add lentils, tomatoes, broth, bay leaves, cumin, and paprika.
4. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
5. Stir in kale and cook until wilted, about 3 minutes.
6. Remove bay leaves, add lemon juice, and season with salt and pepper.
7. Cool completely before dividing into containers.

17. Spicy Black Bean and Sweet Potato Meal Prep Bowls (390 calories)

Ingredients (makes 4 servings):

• 2 medium sweet potatoes, cubed (300 calories)
• 2 tablespoons olive oil, divided (240 calories)
• 2 teaspoons chili powder, divided
• 2 cans (15 oz each) black beans, drained and rinsed (730 calories)
• 1 red bell pepper, diced (30 calories)
• 1 small onion, diced (22 calories)
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• ½ teaspoon oregano
• ¼ teaspoon cayenne pepper (adjust to taste)
• 2 cups cauliflower rice, cooked (50 calories)
• 1 lime, juiced (10 calories)
• ¼ cup cilantro, chopped
• Salt to taste

Instructions:

1. Preheat oven to 425°F. Toss sweet potatoes with 1 tablespoon oil and 1 teaspoon chili powder.
2. Spread on baking sheet and roast for 25 minutes until tender and caramelized.
3. Meanwhile, heat remaining oil in a skillet. Sauté onion and bell pepper for 5 minutes.
4. Add garlic and cook for 30 seconds.
5. Add beans and remaining spices. Cook for 5 minutes, mashing some beans for texture.
6. In meal prep containers, layer cauliflower rice, bean mixture, and roasted sweet potatoes.
7. Top with lime juice and cilantro before sealing.

18. Tofu and Vegetable Stir-Fry (310 calories)

Ingredients (makes 4 servings):

• 1 block (14 oz) extra-firm tofu, pressed and cubed (364 calories)
• 1 tablespoon cornstarch
• 2 tablespoons low-sodium soy sauce, divided (20 calories)
• 1 tablespoon rice vinegar (10 calories)
• 1 tablespoon honey (60 calories)
• 1 teaspoon sesame oil (40 calories)
• 1 tablespoon vegetable oil (120 calories)
• 2 cups broccoli florets (60 calories)
• 1 red bell pepper, sliced (30 calories)
• 1 cup snow peas (35 calories)
• 1 cup mushrooms, sliced (15 calories)
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 2 cups cooked brown rice (440 calories)
• 1 tablespoon sesame seeds (30 calories)

Instructions:

1. Toss tofu with cornstarch and 1 tablespoon soy sauce. Let sit for 10 minutes.
2. Mix remaining soy sauce with rice vinegar, honey, and sesame oil.
3. Heat vegetable oil in a large skillet or wok. Cook tofu until crispy, about 5-7 minutes. Remove and set aside.
4. In the same pan, stir-fry vegetables, garlic, and ginger for 5-6 minutes until tender-crisp.
5. Return tofu to pan and add sauce. Toss to coat and heat through.
6. Divide rice among meal prep containers, top with stir-fry, and sprinkle with sesame seeds.

Low-Carb Meal Prep Ideas Under 400 Calories

19. Zucchini Lasagna Roll-Ups (375 calories)

These clever roll-ups satisfy my Italian food cravings without the carb overload!

Ingredients (makes 4 servings):

• 4 large zucchini (80 calories)
• 1 cup part-skim ricotta cheese (340 calories)
• 1 egg (70 calories)
• ¼ cup grated Parmesan cheese (110 calories)
• 2 tablespoons fresh basil, chopped
• 1 cup cooked ground turkey breast (480 calories)
• 2 cups low-sugar marinara sauce (320 calories)
• ½ cup part-skim mozzarella cheese (160 calories)
• Salt and pepper to taste
• Italian seasoning to taste

Instructions:

1. Preheat oven to 375°F.
2. Slice zucchini lengthwise into thin strips using a mandoline.
3. Place zucchini strips on paper towels and sprinkle with salt to draw out moisture. Let sit for 10 minutes, then pat dry.
4. Mix ricotta, egg, Parmesan, basil, salt, and pepper.
5. Spread ½ cup marinara in the bottom of a baking dish.
6. Lay zucchini strips flat and spread with ricotta mixture. Top with cooked ground turkey.
7. Roll up and place seam-side down in the baking dish.
8. Pour remaining marinara over rolls and sprinkle with mozzarella.
9. Bake for 25-30 minutes until cheese is bubbly and zucchini is tender.
10. Cool completely before dividing into meal prep containers.

20. Egg Roll in a Bowl (285 calories)

All the flavor of an egg roll without the wrapper!

Ingredients (makes 4 servings):

• 1 lb ground turkey breast (640 calories)
• 1 tablespoon sesame oil (120 calories)
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 small onion, diced (22 calories)
• 1 bag (14 oz) coleslaw mix (70 calories)
• ¼ cup low-sodium soy sauce (40 calories)
• 1 tablespoon rice vinegar (10 calories)
• 2 teaspoons sriracha (or to taste)
• 4 green onions, sliced (20 calories)
• 1 tablespoon sesame seeds (30 calories)

Instructions:

1. Heat sesame oil in a large skillet over medium-high heat.
2. Add ground turkey and cook until no longer pink, breaking it up as it cooks.
3. Add garlic, ginger, and onion. Cook for 2-3 minutes until fragrant.
4. Stir in coleslaw mix, soy sauce, rice vinegar, and sriracha.
5. Cook until cabbage is wilted but still has some crunch, about 5-7 minutes.
6. Remove from heat and stir in most of the green onions.
7. Divide into meal prep containers and top with remaining green onions and sesame seeds.

21. Salmon and Asparagus Sheet Pan Meal (395 calories)

Ingredients (makes 4 servings):

• 4 salmon fillets (4 oz each) (640 calories)
• 2 bunches asparagus, trimmed (132 calories)
• 1 lemon, sliced (20 calories)
• 2 tablespoons olive oil (240 calories)
• 2 cloves garlic, minced
• 1 teaspoon dried dill
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Arrange salmon fillets and asparagus on sheet pan.
3. Mix olive oil, garlic, dill, salt, and pepper.
4. Drizzle over salmon and asparagus, then top salmon with lemon slices.
5. Bake for 10-12 minutes until salmon flakes easily and asparagus is tender.
6. Cool completely before dividing into meal prep containers.

High-Protein Meal Prep Ideas Under 400 Calories

22. Greek Chicken Power Bowls (375 calories)

These protein-packed bowls keep my energy levels steady all afternoon!

Ingredients (makes 4 servings):

• 1 lb boneless, skinless chicken breast (480 calories)
• 1 tablespoon olive oil (120 calories)
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder
• 1 cup cooked quinoa (220 calories)
• 2 cups cucumber, diced (32 calories)
• 2 cups cherry tomatoes, halved (54 calories)
• ½ red onion, thinly sliced (22 calories)
• ½ cup reduced-fat feta cheese (160 calories)
• ¼ cup kalamata olives, pitted and sliced (100 calories)
• Salt and pepper to taste

For the dressing:

• ¼ cup plain Greek yogurt (30 calories)
• 2 tablespoons lemon juice (6 calories)
• 1 tablespoon olive oil (120 calories)
• 1 clove garlic, minced
• 1 teaspoon dried dill
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F. Season chicken with olive oil, oregano, garlic powder, salt, and pepper.
2. Bake for 20-25 minutes until internal temperature reaches 165°F. Let rest, then slice.
3. Whisk together all dressing ingredients.
4. In meal prep containers, arrange quinoa, chicken, cucumber, tomatoes, red onion, feta, and olives.
5. Store dressing separately and drizzle over bowl when ready to eat.

23. Turkey and Black Bean Stuffed Sweet Potatoes (385 calories)

Ingredients (makes 4 servings):

• 4 medium sweet potatoes (400 calories)
• 12 oz 99% lean ground turkey (360 calories)
• 1 small onion, diced (22 calories)
• 1 bell pepper, diced (30 calories)
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• ½ teaspoon dried oregano
• 1 can (15 oz) black beans, drained and rinsed (365 calories)
• ½ cup salsa (40 calories)
• ¼ cup plain Greek yogurt (30 calories)
• 2 green onions, sliced (10 calories)
• 2 tablespoons cilantro, chopped
• Salt and pepper to