Low Calorie Vegetarian Meal Prep for Weight Loss

Healthy Vegetarian Meal Prep Recipe

This Low Calorie Vegetarian Meal Prep for Weight Loss is healthy, high protein, and can be made in just 20 minutes, no matter how many meal prep lunches for work you make! At just 297 calories, and 15.2 grams of protein, this healthy lunch is a fantastic vegetarian meal prep weight loss recipe!

Healthy Vegetarian Meal Prep Recipe

Ingredients You’ll Need:

  • ⅔ cup quinoa
  • 1.5 cup water
  • 3 cups of mozzarella balls (or chopped mozzarella)
  • 3 cups halved cherry tomatoes (or chopped tomatoes)
  • 1 cup fresh basil 
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ½ teaspoon fresh ground pepper

Low Calorie Vegetarian Meal Prep for Weight Loss

Healthy Vegetarian Meal Prep Recipe

Healthy Vegetarian Meal Prep and Storage

Meal Prep

  1. Prep – Assemble the meal prep as directed.
  2. Cover – Cover with a lid.
  3. Refrigerate – Will hold for 5 days in the fridge. Does not freeze well. 
  4. Eat – Dump into a large bowl or eat right out the the container. 

Leftover Storage

  • Individual Servings – Recover and add any leftovers to the fridge. 
  • Refrigerate – Will hold for 5 days total.
vegetarian meal prep

Low Calorie Vegetarian Meal Prep for Weight Loss

Vegetarian Meal Prep Lunch for Work

Low Calorie Vegetarian Meal Prep

Lose Weight By Eating
This healthy vegetarian meal prep recipe is just 297 calories, and has 15.2 grams of protein!
Try this vegetarian meal prep lunch for work, or for home… It's best served cold, making it the best vegetarian meal prep lunch box recipe!
We thinned out the balsamic dressing… because the quinoa will soak it all up. You can skip adding the water, but it really does help distribute the flavors without adding more calories.
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course lunch, meal prep
Cuisine American, Italian
Servings 3 servings
Calories 297 kcal


Meal Prep Lunch Ingredients:

  • cup quinoa
  • 1 ⅓ cup water
  • 3 cups of mozzarella balls or chopped mozzarella
  • 3 cups halved cherry tomatoes or chopped tomatoes
  • 1 cup fresh basil roughly chopped

Homemade Dressing:

  • 3 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 3 tablespoons water
  • ½ teaspoon salt
  • ½ teaspoon fresh ground pepper


Make the Meal Prep Homemade Dressing:

  • In a medium bowl (or small jar) combine the Homemade Dressing ingredients. Mix well (or cover and shake if using a jar).

Make the Meal Prep Quinoa:

  • Rinse the quinoa in cold water.
  • Add the quinoa and water to a small pan, cover and bring to a light boil over medium heat.
  • Reduce the heat to low and cook until all the water is absorbed.
  • Remove from heat and set aside.

Put Meal Prep Lunches Together:

  • Lay your meal prep containers out in a line.
  • Divide the quinoa into each container.
  • Top each with 1/3 of the dressing.
  • Divide the mozzarella, then the tomatoes, and finally the basil between the 3 containers.
  • Store in the fridge for up to 5 days. This meal prep recipe is great cold!


Serving: 2.5cupsCalories: 297kcalCarbohydrates: 32.8gProtein: 15.2gFat: 12.4gSaturated Fat: 4gCholesterol: 15mgSodium: 570mgPotassium: 678mgFiber: 5gSugar: 4.8gCalcium: 73mgIron: 3mg
Keyword meal prep, vegetarian
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Quinoa Meal Prep Bowls

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Healthy Vegetarian Meal Prep Recipe

Article History:

  • Originally written and published November 12, 2021 by Audrey Johns
  • Most recent update on November 29, 2023 by Audrey Johns

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