Low-Calorie Meal Prep Recipes
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Meal PrepTeriyaki Chicken Meal Prep Bowl
A delicious and healthy meal prep bowl featuring tender chicken in a homemade sweet teriyaki sauce, served with broccoli and brown rice.
Laura BarbourIngredients
- 1.5 lbs skinless boneless chicken breasts or thighs
- 1 Tbsp sesame oil
- 4 cups broccoli florets
- 2 cups cooked brown rice or quinoa
- 1 Tbsp sesame seeds
- 2 Tbsp sliced green onions
- 2 garlic cloves
- 2 Tbsp fresh ginger
- 1 Tbsp raw honey
- 1/4 cup low-sodium soy sauce
- 1/4 cup orange juice, freshly squeezed
- 1/2 Tbsp cornstarch
Instructions
- 1Heat 1 Tbsp of sesame oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, for about 4-5 minutes until almost cooked through.
- 2Meanwhile, whisk together garlic, ginger, honey, soy sauce, orange juice, and cornstarch to make the teriyaki sauce.
- 3Pour the sauce over the chicken in the skillet, lower the heat, and simmer for 3-5 minutes until the sauce thickens and coats the chicken.
- 4Steam the broccoli until just tender, about 5-8 minutes.
- 5Divide the cooked brown rice among 4 containers, then top with steamed broccoli and teriyaki chicken.
- 6Garnish with sesame seeds, sliced chilies, and green onions. Serve and enjoy.
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Open in Pepper →Meal Prep That Doesn't Feel Like a Diet
Low-calorie meal prep only works if you'd eat it on a Tuesday when you're tired. That means real flavor — sauce, char, cheese, seasoning — packed into portions that still fit a 1,500–1,800 calorie day.
The picks below lean on high-volume vegetables, lean protein, and smart swaps (Greek yogurt for mayo, egg whites for shells, ranch seasoning instead of ranch dressing). Cook once on Sunday, reheat five times.
Every recipe on Pepper is uploaded by a real home cook. Their meal-prep containers have been through the microwave — that's why these hold up.
Quick Tips
- 1
Portion in glass, not plastic
Reheats hotter without warping and you can see exactly what's in each container — less second-guessing all week.
- 2
Cook the sauce separately
Sauces get soggy in a fridge for four days. Store on the side in a 2 oz cup and pour before eating.
- 3
Weigh, don't eyeball
150 g of chicken looks like 200 g when you're hungry. A $10 scale keeps calories honest without counting bites.
- 4
Vary the reheat
Same lunch five days feels less same when Monday is microwaved, Wednesday is a wrap, and Friday is chopped over greens.
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