Last updated on: June 16, 2026
Let’s face it – sticking to low calorie meals can feel like punishment if the food’s bland, boring, or takes hours to cook. But it doesn’t have to! These low calorie meal prep ideas are here to save your taste buds and your schedule.
From spicy one-pot wonders to cheesy comfort food (yes, really), I’ve rounded up easy recipes that are big on flavour and low on fuss.
Perfect for busy weeks, tight budgets, and anyone trying to eat well without sacrificing taste. Your microwave will thank you.
1. Chicken & Chorizo Orzo
A creamy, smoky risotto without the endless stirring—perfect for low calorie meal prep. Packed with lean chicken, crispy chorizo, and bold flavour, this one-pan dish delivers weeknight comfort with minimal faff and maximum protein.
2. Indian Chicken Pilau
This pilau is exactly what you need when you can’t be bothered phaffing around and want something delicious that the whole family will love. It has an amazing selection of fragrant spices which packs the dish with flavour, it’s loaded in protein, the rice cooks in the same pot as everything else and it’s guaranteed to result in clean plates all round.
3. Peruvian Chicken & Rice
I guarantee you that you will have never tasted anything like this Peruvian Chicken & Rice recipe before. The spice and flavour combination creates a totally unique dish that is delicious, all cooked in one pot and a total winner for meal prep.
4. Mexican Fajita Steak & Rice
Whether you're cooking for a crowd or just craving some delicious Tex-Mex flavour, this recipe for fajita steak and rice is sure to be a hit. So grab your apron and join me in the high-protein kitchen for this tasty and healthy recipe.
5. Prawn Curry
This quick and easy prawn curry is a high-protein, one-pan dinner that’s ready in under 30 minutes. Juicy prawns simmer in a fragrant tomato-based sauce with warming spices and a squeeze of lemon for freshness. Minimal effort. Maximum flavour. Exactly what midweek dinners should be.
6. Spanish Rice with Pork & Chorizo
Full recipe found in the Food For Fitness Recipes App
Here's another one-pot recipe that's so ideal for meal prep! It's one of our favourites and you'll be sure the whole family will enjoy it too.
7. Chicken Jambalaya
Chicken and chorizo jambalaya is a delicious one-pot meal that has won the hearts of food enthusiasts around the world.
8. Korean Beef Bowls
Korean Beef Bowls are probably one of the easiest beef recipes, if not THE easiest recipe you're likely to make. Super-quick and simple yet it tastes delicious.
9. Marry Me Chicken Orzo
Creamy, cheesy, and full of charm—this one-pan wonder is perfect for low calorie meal prep. Packed with lean chicken, sun-dried tomatoes, and spinach in a lightened-up sauce, it's indulgent without the guilt and ready in 30 minutes. No ring required.
10. Mexican-Style Lasagne
Layered with flavour and melty goodness, this one’s a cheesy twist on the classic—ideal for indulgent low calorie meal prep without the heavy carb hangover.
11. Cheesy Orzo
Full recipe found in the Food For Fitness Recipes App
This is a delicious creamy, cheesy orzo recipe! I love using Orzo. Every time I cook with it, I always say it reminds me of being on holiday.
12. Peri Peri Chicken & Rice
Full recipe found in the Food For Fitness Recipes App
Peri peri chicken and rice has succulent chicken breasts seasoned with spicy peri peri, seared to perfection, then combined with aromatic garlic, onion, peppers, and rice, baked until tender in a flavourful blend of smoked paprika and herbs for a satisfying one-pan meal.
13. Sherry Chicken Pilaff
The Everyday High Protein Handbook
Looking for a hearty, high-protein dish that’s packed with flavour AND perfect for recovery? Say hello to your new weeknight favourite: Sherry Chicken Pilaff! This beauty is loaded with tender chicken, aromatic spices, and just the right touch of sweetness from raisins. A one-pan wonder that’s nutritious and delicious!
14. One-Pot Chicken & Bacon Risotto
Full recipe found in the Food For Fitness Recipes App
This is one of my most popular recipes that seems to go down well with so many people who, like me, just want to cook everything in one pot, bung it in the oven, leave it and then eat something delicious 30 minutes later.
15. Chicken Biryani
Full recipe found in the Food For Fitness Recipes App
This biryani’s packed with bold spices and satisfying layers, all made for easy batch cooking. Ideal for low calorie meal prep with a bit of flair.
16. Moroccan Beef Tagine
Full recipe found in the Food For Fitness Recipes App
Moroccan beef and apricot tagine is a delicious and hearty dish that brings together the sweet and savoury flavours of North African cuisine. This stew is a great example of the way that Moroccan cuisine combines spices and sweet ingredients to create a complex and satisfying taste experience.
17. Creamy Cajun Chicken Pasta
The Ultimate High Protein Handbook
Spice up your life with an unbelievably delicious Creamy Cajun Pasta recipe that features succulent chicken breast and crispy bacon as the stars of the show!
18. Creamy Beef Pasta
This one-pot creamy beef pasta is a weeknight legend—rich, hearty, and ideal for low calorie meal prep. With lean mince, tangy pesto, and low-fat cream cheese, it’s comfort food without the calorie chaos. Fewer dishes, more deliciousness.
19. Cheesy Chicken Enchilada
Full recipe found in the Food For Fitness Recipes App
This is an incredibly delicious and super convenient one-pan dish: Chicken Enchilada Rice! It is fantastic for meal prep when you have one of those super busy weeks where you barely have time to think about what’s for dinner, let alone cook it.
20. Tomato, Chicken & Chorizo Orzo
Full recipe found in the Food For Fitness Recipes App
A bold and comforting one-pan wonder that’s ideal for low calorie meal prep. Juicy chicken, smoky chorizo, and orzo simmered in a rich, tomatoey broth—high in protein, low in hassle, and absolutely packed with flavour.
Scott is the owner and founder of Food For Fitness. He is a fat loss coach, speaker and fitness writer with a masters (MSc) degree in Applied Sports Nutrition.
