Meal Prep Ideas Under 400 Calories
When time allows I offer meal prep service to those in need. Nothing incredibly fancy. Just sticking to the basics and making sure the food is healthy.
This order asked for 5 meals. With 3 being the same and 2 others being different. Each one is under 400 calories and the whole thing took less than 60 minutes to finish.
How I did it
- I started with the sweet potatoes because they take the longest to cook. Oven at 385. I diced the SP and drizzled olive oil, sea salt, & cinnamon on them. Tossed in the oven for 20 minutes
- I used the electric skillet for the protein choices. First I did the ground turkey. I weighed out 4oz chunks then separated them in half. Used Mrs Dash’s Original Seasoning on them. Cooked on the skillet till each side is brown.
- While they were cooking, I washed and diced up the asparagus, and put them on a pan with olive oil spray. Tossing them around every few minutes.
- Also, I started boiling water for the broccoli.
- Ground Turkey and Asparagus was done around the same time. I bowled them both.
- Took out the sweet potatoes, mixed them up, then put them back in the oven for 20 more minutes
- Clean the skillet. Measured, cut, and seasoned the chicken same as the turkey.
- Toss the broccoli into the boiling water.
- Boiled more water for the pasta & rice.
- Measure out 2oz of pasta, and 1 cup of rice (makes 2 cooked), and tossed in water
- Flipped the chicken after about 12-14 minutes.
- Sweet potatoes were done. Took them out and separated them into their bowls.
- Broccoli done. Separated them too.
- Chicken, Rice, and Pasta all done.
- Chopped one serving of chicken and tossed into the pasta with the sauce. Letting cook for a couple minutes
- Other serving of chicken I layered with bbq sauce
- Layered a bowl with spinach before putting pasta over it.
- Clean and Done!
Here’s the breakdown:
3 Meals (Calorie Estimate: 300-350 Each)
4oz Lean Ground Turkey (93/7)
1 Cup Sweet Potatoes
1 Cup Chopped Asparagus
1 Meal (Calorie Estimate: 290-320)
4oz BBQ Chicken
1 Cup Broccoli
1 Cup Brown Rice
1 Meal (Calorie Estimate: 360-380)
4oz Diced Chicken
2oz Whole Wheat Pasta w/ Sauce