These Meal Prep Recipes Are Low-Calorie And Insanely Delicious

Lets’ talk MEAL PREP!

If you’re anything like me you know the value of extra time and making things easy! So often we can get so caught up in the morning rush, getting out the door to work or the gym and forgetfulness raises its ugly head! 

I can’t even begin to tell you the amount of times I have forgotten my gym towel, my keys or worse, MY LUNCH! 

The best way to give yourself some extra time in the morning and make sure you’re prepared for the day ahead is to meal prep. To start you off in the right direction, the team and I have selected some of the most delicious and low-calorie meals that are super easy to prep and don’t require too much time slaving over the pan. 

Keep reading and make sure to screenshot your favourites to try at home!

Chocolate Brownie Overnight Oats

• 1/2 Cups Skim Milk (125g)
• 1 Fresh Dates (20g), or soak 2 dried dates
• 1/4 Cups Rolled Oats (22g)
• 1 Tablespoons Cocoa (10g)
• 2 Teaspoons Chia Seeds (10g)
• 1 Teaspoons Maple Syrup (3g)
• 1 Teaspoons Desiccated Coconut (3g)
• 1/3 Teaspoons Ground Cinnamon (1g)
• 1 Teaspoons Walnuts (5g), chopped

1. Place the milk, dates, cocoa powder, maple syrup and cinnamon into the blender. Blend for 2-5 minutes, until a nice creamy consistency is achieved.
2. Add the oats and chia seeds to a bowl (or mason jar) and stir through the blended creamy milk mix until fully combined.
3. Cover and set in the refrigerator overnight. Enjoy in the morning with a garnish topping of walnuts and coconut.

Berry and Carrot Loaf

• 1/3 Cups Oil, Canola (80g)
• 1/2 Cups Honey (170g)
• 100g Low Fat Natural Yoghurt
• 2 Cage Free Eggs (100g)
• 1 Teaspoons Vanilla Essence (5g)
• 2 Carrot (122g), coarsely grated
• 100g Raspberries
• 100g Fresh Blueberries
• 1 Cups Rolled Oats (90g)
• 2 Cups Self Raising Wholemeal Flour (300g)
• 1 Teaspoons Ground Cinnamon (2g)

1. Preheat oven to 180°C. Lightly oil a 21 × 11cm (base measurement) loaf pan and line with non-stick baking paper.
2. Whisk the oil, honey, yoghurt, eggs and vanilla in a large bowl until combined. Mix in the carrot then fold the berries through.
3. Place the oats into a food processor and process until finely ground. Add to bowl along with flour and cinnamon. Fold together until evenly combined. Transfer to loaf pan.
4. Bake for 50 minutes, or until a skewer comes out clean when inserted into centre. Cover loosely with foil if top is becoming too brown during cooking. Stand in tin for 10 minutes, then turn out onto a wire rack to cool.

Granola

• 150g Dried Dates, pitted & chopped
• 2 Teaspoons Vanilla Essence (10g)
• 2 1/2 Cups Rolled Oats (225g)
• 95g Quinoa Flakes
• 50g Flaked Almonds
• 1/4 Cups Pepitas (36g)
• 1 Teaspoons Ground Cinnamon (2g)
• 1g Olive Oil Spray

1. Preheat oven to 150°C and line 2 large baking trays with baking paper.
2. Place dates in a heatproof bowl, pour over 1 cup (250 ml) boiling water and set aside to soak for 20 minutes. Place dates and soaking liquid in a food processor with vanilla essence and process until smooth.
3. Transfer date puree to a large bowl. Add oats, quinoa, almonds, pepitas and cinnamon. Use clean hands to mix until all ingredients are evenly coated with date puree. Spread granola out evenly on prepared trays and spray lightly with olive oil.
4. Bake granola for 10 minutes, stir, then continue to bake for a further 15-20 minutes, stirring every five minutes, until a deep golden brown. Set aside to cool completely. Keep granola in an airtight container at room temperature for up to 2 weeks.

Dijon and Chive Little Tuna Scrolls

• 1 Cups Low Fat Natural Yoghurt (270g)
• 1 1/2 Cups Self Raising Flour (240g), plus extra 1/2 cup for kneading rolling
• 2 Tablespoons Dijon Mustard (60g)
• 2 Tablespoons Chives (1g), chopped roughly
• 1 Bottles Tuna In Springwater, Drained (290g), Little Tuna brand
• 1 Tablespoons Capers (20g)
• 1 Tablespoons Fresh Lemon (20g), zest, finely grated
• 1/3 Cups Reduced Fat Cheddar (41g), grated

1. Preheat the oven to 180C
2. In a large mixing bowl add 1.5 cups of flour and stir through 1 cup of natural yoghurt.
3. Turn out mixture onto a well floured board to knead and roll. Dust your hands with flour so the dough doesn’t stick.
4. Knead for 5-8 mins, adding additional flour if the dough is sticky.
5. Roll dough out to a 1.5cm thickness. It should look a bit like a long rectangular pizza!
6. In a new bowl combine the drained tuna, dijon mustard, chives, lemon zest and capers. Add some pepper if you desire.
7. Spread the tuna mix over the dough. Then sprinkle with grated cheese.
8. Roll your dough into a log.
9. Slice your log into 10 scrolls and place onto a lined baking tray. They should be about 3cm thick.
10. Bake for 20 mins.

Grated Beetroot and Chickpea Fritters

• 1/2 X 400g cans Canned Chickpeas (112g), rinsed & drained
• 1 Cage Free Eggs (59g), lightly beaten
• 25g Fresh Beetroot, grated
• 1/2 Shallot (3g), chopped
• 3/4 Teaspoons Moroccan Seasoning (1g)
• 1g Olive Oil Spray
• 15g Mixed Salad Leaves
• 1 Tablespoons Low Fat Cottage Cheese (20g)
• 1/4 Lebanese Cucumber (34g), sliced
• 20g Avocado

1. Place chickpeas in a large bowl and coarsely mash. Add egg, beetroot, shallots and seasoning. Stir until just combined.
2. Spray a large non-stick frying pan lightly with oil and heat over medium heat. Divide mixture into 2 equal portions. Drop into the pan and spread to about 9cm diameter. Cook for 3-4 minutes each side or until lightly browned.
3. Put salad leaves onto a plate and add fritters. Top with cottage cheese, cucumber and avocado.

Meat and Vege Lasagne 

• 250g Reduced Fat Ricotta
• 1 X 250g packets Frozen Spinach (250g), thawed and excess moisture removed
• 1 Cage Free Eggs (59g)
• 30g Parmesan Cheese, finely grated
• 3 Fresh Lasagne Sheets (140g)
• 1g Olive Oil Spray
• 1 Onion (89g), chopped
• 1 Pinches Ground Nutmeg (1g)
• 800g Mushrooms, chopped
• 2 Cloves Garlic (6g), crushed
• 220g Lean Beef Mince
• 1 X 400g cans Diced Tomato (400g), diced
• 2 Tomato (334g), chopped
• 1 Zucchini (101g), grated
• 1 Carrot (61g), grated

1. Preheat oven to 180C (356F).
2. Place the ricotta, spinach, egg and half the parmesan in a bowl. Add the nutmeg and season with pepper. Mix until well combined.
3. Spray a large frying pan with olive oil. Add the onion, mushroom and garlic. Cook, stirring occasionally, for 3-5 minutes or until soft.
4. Add the mince and cook, stirring with a wooden spoon to break up the lumps, for 3-4 minutes or until browned.
5. Add the canned tomatoes, chopped tomato, zucchini and carrot. Simmer for 10-15 minutes or until slightly thickened.
6. Spread a thin layer of the meat mixture over the base of a lasagne dish. Top with 1 lasagne sheet, trimming to fit. Spread with half the remaining meat mixture. Top with another lasagne sheet followed by the remaining meat mixture and the final lasagne sheet. Spread over the ricotta mixture. Sprinkle with the remaining parmesan. Bake for 50 minutes or until golden.

Chicken Tikka Curry Mash

• 20g Tikka Masala Curry Paste
• 20g Low Fat Natural Yoghurt
• 100g Lean Chicken Thigh Fillets, fat trimmed
• 1/4 Cups Salt Reduced Chicken Stock Liquid (60g)
• 1/4 Cups Reduced Fat Coconut Cream (62g)
• 20g Baby Spinach
• 200g Cauliflower
• 1 Tablespoons Fresh Coriander (3g)

1. Combine curry paste and yoghurt in a large bowl. Add chicken and stir until well coated. Cover and refrigerate for 30 minutes, or overnight, to marinate.
2. Heat a large deep non-stick frying pan over medium-low heat. Add chicken and cook for 5 minutes or until lightly browned. Add any excess marinade and stir to coat.
3. Add stock to pan and stir well. Reduce heat to low. Cover and simmer for 8 minutes or until chicken is cooked through.
4. Stir in coconut cream. Remove lid and simmer, for 10 minutes or until sauce reduces slightly. Remove from heat and stir in spinach to wilt.
5. Meanwhile, cook cauliflower in a steamer set over a saucepan of simmering water until tender. Using a handheld blender, blend cauliflower to a coarse puree. Season with freshly ground black pepper.
6. Place cauliflower mash and chicken curry on plate. Top with coriander to serve.

Quick Curry Mince and Rice

• 1 Teaspoons Olive Oil (5g)
• 1 Onion (145g), chopped
• 2 Cloves Garlic (6g), crushed
• 150g Lean Beef Mince
• 2 Teaspoons Curry Powder (4g)
• 1 Zucchini (101g), grated
• 100g Brown Rice & Quinoa Steamed Rice
• 1/4 Cups Frozen Peas (35g)
• 100g Savoy Cabbage, shredded
• 2 Shallot (12g), sliced

1. Heat oil in a large non-stick frying pan or wok over medium high heat. Add onion and garlic, cook, stirring for 2 minutes. Add mince, and cook for 4 minutes, breaking up any lumps with a wooden spoon. Stir in curry powder.
2. Add zucchini, rice, peas and cabbage and cook for 3 minutes, to heat through and wilt cabbage. Stir in shallots. Divide between bowls and serve.

Zucchini Noodles with Lentils and Feta

• 1 Teaspoons Olive Oil (5g)
• 1 1/2 Zucchini (151g), cut into noodles
• 1/4 Onion (36g), finely chopped
• 1/2 Cloves Garlic (1g), crushed
• 125g Cherry Tomatoes, halved
• 1/2 X400g cans Canned Lentils (120g), rinsed & drained
• 5 Kalamata Olives, Pitted (15g), halved
• 1 Tablespoons Lemon Juice (20g)
• 40g Low Fat Feta, crumbled
• 2 Tablespoons Basil Leaves (5g), torn

1. Heat half the oil in a large deep non-stick frying pan over medium heat. Add zucchini noodles and cook, tossing regularly, for 2 minutes or until just softened. Transfer to a large bowl.
2. Heat remaining oil in the pan and add onion. Cook for 3 minutes, stirring occasionally, until soft. Add garlic and tomatoes and cook, tossing and stirring, for 2 minutes or until tomatoes have softened. Stir in lentils, olives and lemon juice until heated through.
3. Place in bowl, top with feta and basil, and season with freshly ground black pepper to serve.

So there you go, 9 time saving, easy and delicious meal prep ideas!

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