Meal Prep for Weight Loss: Easy Recipes Under 200 Calories!

It is not the only way to lose weight by eating bland, uninteresting food. You can enjoy delicious, filling meals and still hit your calorie targets if you use the right meal prep technique. The secret? Selecting foods that are high in nutrients, well-balanced servings, and flavors that satisfy your palate. These simple, under-200-calorie meal prep ideas will help you reach your weight loss objectives without compromising quality                                                                           Click here for weight loss program

1. Greek Yogurt & Berry Parfait (190 Calories)

Why it works: Packed with protein and antioxidants, this parfait is a refreshing and filling snack or breakfast option.

Ingredients:

• 1/2 cup non-fat Greek yogurt (50 cal)

• 1/4 cup mixed berries (20 cal)

• 1 tbsp chia seeds (58 cal)

• 1 tsp honey (21 cal)

• 1 tbsp granola (41 cal)

Instructions: Layer the yogurt, berries, and granola in a jar. Drizzle with honey and sprinkle with chia seeds. Refrigerate for an easy grab-and-go breakfast!

2. Zucchini Noodles with Pesto (180 Calories)

Why it works: Zoodles are a great low-carb pasta alternative that’s rich in fiber and vitamins.

Ingredients:

• 1 medium zucchini, spiralized (33 cal)

• 1 tbsp basil pesto (90 cal)

• 1/2 tbsp Parmesan cheese (27 cal)

• 1/4 cup cherry tomatoes, halved (10 cal)

• 1 tsp olive oil (20 cal)

Instructions: Sauté zucchini noodles in olive oil for 2 minutes. Toss with pesto, cherry tomatoes, and Parmesan. Serve warm or chilled!

3. Egg Muffins with Spinach & Feta (195 Calories)

Why it works: High in protein and packed with greens, these muffins make a great breakfast or snack!

Ingredients (makes 3 muffins):

• 3 eggs (210 cal for batch, ~70 per muffin)

• 1/4 cup spinach, chopped (5 cal)

• 1 tbsp feta cheese (25 cal)

• 1/2 tsp garlic powder (2 cal)

• Salt & pepper to taste

Instructions: Preheat oven to 375°F (190°C). Beat eggs, then mix in spinach, feta, garlic powder, salt, and pepper. Pour into a muffin tin and bake for 15 minutes. Store in the fridge for up to 3 days!

4. Cucumber & Avocado Sushi Rolls (198 Calories)

Why it works: A fresh, hydrating, and low-calorie snack that satisfies sushi cravings without the carbs.

Ingredients:

• 1/2 avocado, mashed (120 cal)

• 1/2 cucumber, julienned (8 cal)

• 1 sheet nori (10 cal)

• 1 tbsp low-sodium soy sauce (10 cal)

• 1/4 cup shredded carrots (20 cal)

• 1 tbsp light cream cheese (30 cal)

Instructions: Spread avocado and cream cheese on the nori sheet. Add cucumber and carrots. Roll tightly, then slice into bite-sized pieces. Dip in soy sauce and enjoy!

5. Spicy Chickpea Salad (185 Calories)

Why it works: A fiber-rich meal that keeps you full and fuels your metabolism.

Ingredients:

• 1/2 cup canned chickpeas, drained (125 cal)

• 1 tbsp lemon juice (4 cal)

• 1 tsp olive oil (20 cal)

• 1/4 tsp chili flakes (0 cal)

• 1/4 cup diced cucumbers (4 cal)

• 1/4 cup diced bell peppers (10 cal)

• Salt & pepper to taste

Instructions: Mix all ingredients in a bowl and let sit for 10 minutes for flavors to blend. Serve chilled!

Final Tips for Meal Prep Success

• Cooking in batches: Make several servings at once to save time.

• Appropriate portioning Use meal prep containers to keep serving sizes in check.

• Spice it up: Don’t be afraid to experiment with herbs and spices to keep things interesting.

• Stay hydrated: Sometimes hunger is just thirst indisguise!

With these easy and flavorful meal prep recipes, weight loss will feel less like a chore and more like a delicious adventure. Give them a try and watch those extra pounds melt away—one tasty bite at a time!

Click here for weight loss program