Calorie Deficit Meal Prep Bowls: Weight Loss Made Easy

Prep Time: 45 minutes | Cook Time: 30 minutes | Makes 6 bowls | Under 400 calories each

Why You’ll Love These Calorie Deficit Meal Prep Bowls

These perfectly portioned meal prep bowls make weight loss effortless! Each bowl contains under 400 calories while keeping you full and satisfied. Prep 6 bowls on Sunday for a week of healthy, grab-and-go meals that support your calorie deficit goals without sacrificing flavor or nutrition.

Ingredients

Protein Base:

• 1.5 lbs boneless, skinless chicken breast
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste

Vegetable Mix:

• 2 cups broccoli florets
• 2 bell peppers, diced
• 1 zucchini, sliced
• 1 red onion, sliced

Carb Component:

• 3 cups cauliflower rice (or 1.5 cups brown rice)

Flavor Boosters:

• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated

Instructions

1. Prep the chicken: Season chicken breasts with garlic powder, paprika, salt, and pepper. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Cook chicken 6-7 minutes per side until internal temperature reaches 165°F. Let rest, then slice.
2. Roast vegetables: Preheat oven to 425°F. Toss broccoli, bell peppers, zucchini, and red onion with remaining olive oil, salt, and pepper. Roast for 20-25 minutes until tender and lightly caramelized.
3. Prepare cauliflower rice: Steam cauliflower rice for 5 minutes or sauté in a dry pan for 3-4 minutes until heated through.
4. Make sauce: Whisk together soy sauce, sesame oil, minced garlic, and grated ginger.
5. Assemble bowls: Divide cauliflower rice among 6 meal prep containers. Top each with sliced chicken, roasted vegetables, and a drizzle of sauce.
6. Store: Refrigerate for up to 5 days. Reheat in microwave for 1-2 minutes before eating.

Nutrition Per Bowl

• Calories: 380
• Protein: 35g
• Carbs: 12g (net carbs: 8g)
• Fat: 8g
• Fiber: 4g

Storage Tips

Store sauce separately if you prefer vegetables less saucy. These bowls freeze well for up to 3 months – just thaw overnight before reheating.

Calorie Deficit Tips

• Drink water before eating to increase satiety
• Eat slowly and mindfully
• Add extra vegetables if still hungry
• Pair with a side salad for more volume