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Healthy Weight Loss Meal Prep Under 1500 Calories

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A quick and easy meal prep recipe designed to keep your daily intake under 1500 calories, featuring lean chicken, roasted vegetables, quinoa, and a light Greek yogurt dressing. Perfect for busy days and supports sustainable weight loss.

Ingredients

Scale
  • 4 boneless, skinless chicken breasts (about 1.5 lbs / 680 g), trimmed
  • 1 tablespoon olive oil (for marinating)
  • 1 teaspoon smoked paprika
  • Salt and freshly ground black pepper, to taste
  • 2 cups broccoli florets (fresh or frozen)
  • 1 large red bell pepper, sliced
  • 1 medium zucchini, chopped into half-moons
  • 1 tablespoon olive oil
  • 1 teaspoon dried Italian herbs (basil, oregano, thyme blend)
  • Salt and pepper, as needed
  • 1 cup cooked quinoa (about 185 g cooked)
  • 2 tablespoons plain Greek yogurt (use dairy-free if preferred)
  • 1 tablespoon lemon juice, fresh squeezed
  • 1 garlic clove, minced
  • Salt and pepper, to taste
  • Optional: Fresh parsley or cilantro, chopped (for garnish)
  • Optional: 1 avocado, sliced (add on serving day)

Instructions

  1. Marinate the chicken: In a medium bowl, combine olive oil, smoked paprika, salt, and pepper. Add chicken breasts and coat evenly. Let sit while prepping the vegetables or up to 30 minutes if you have time.
  2. Preheat the oven to 425°F (220°C). Toss broccoli florets, bell pepper slices, and zucchini with olive oil, Italian herbs, salt, and pepper on a rimmed baking sheet.
  3. Place marinated chicken breasts on the same sheet or a separate one to avoid overcrowding. Roast everything for about 25-30 minutes or until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender with caramelized edges.
  4. Cook quinoa if not pre-cooked: Rinse ½ cup dry quinoa under cold water. Combine with 1 cup water in a pot, bring to a boil, then reduce heat to simmer, cover, and cook for 15 minutes. Fluff with a fork once done.
  5. Prepare the dressing: Whisk together Greek yogurt, lemon juice, minced garlic, salt, and pepper in a small bowl.
  6. Assemble meal prep containers: Slice chicken breasts. Divide quinoa evenly into containers, top with roasted vegetables and chicken slices. Drizzle with dressing or pack it separately to keep fresh. Garnish with chopped parsley or cilantro if desired.
  7. Allow meals to cool slightly before sealing containers. Store in the refrigerator for up to 4 days.

Notes

Use a meat thermometer to avoid overcooking chicken. Spread veggies evenly on the baking sheet to avoid steaming. Rinse quinoa before cooking to remove bitterness. Dressing can be made ahead and stored separately. For longer storage, freeze meals without dressing and add fresh after thawing. Optional add avocado on serving day for creaminess.

Nutrition

Keywords: healthy meal prep, weight loss, low calorie, chicken meal prep, quinoa, roasted vegetables, easy recipes, gluten-free, dairy-free option

Find it online: https://islatable.com/healthy-weight-loss-meal-prep-under-1500-calories-easy-recipes-for-quick-results/