7 meal-prep lunch ideas for the week that are 500 calories or less, according to a dietitian

• Meal planning is an effective way to stay organized with your diet, dietitian Sammi Brondo said.

• She said that protein and fiber can help make filling lunches that are 500 calories or less.

• Dishes like salmon bowls and turkey meatballs with pasta are packed with healthy fats and protein.

Meal planning is a great way to take the stress out of figuring out what to eat for the week, especially if you want to stay within the parameters of a certain diet, the dietitian Sammi Brondo said.

While it may seem difficult to have a satiating, 500-calorie lunch, there are plenty of meals you can prepare. She said that adding foods with protein and fiber will help keep you fuller for longer, without adding too many calories.

The portions sizes given for each of these meals are not universal for everyone, Brondo said. While the lunches are 500 calories or less, she said every person needs a different amount of food to feel full and satisfied.

Brondo said that recipes like salmon rice bowls and her Greek farro salad are easy to prepare and full of protein, vegetables, and whole grains, and they're under 500 calories.

Mediterranean chopped salad with pita

Chopped salads are a great lunch option for vegetarians looking for a nutritious meal, Brondo said. 

To prepare the salad, finely chop as much cucumber, tomato, and red onion as you'd like into a bowl. Mix in 1 teaspoon of honey, 1 tablespoon of olive oil, and a little bit of lemon juice, salt, and pepper. You can pair the salad with a whole-grain pita and about 2 tablespoons of hummus. Sprinkle 1/4 cup of feta on top when you're ready to eat it, she said.

Hummus is full of vitamins and minerals and has around 7.9 grams protein per serving, according to Healthline.

Salmon rice bowl

Brondo saw people making salmon bowls on Tik Tok, so she was inspired to whip up her own recipe. To make, season 3 to 5 ounces of salmon with paprika, salt, pepper, and garlic powder, and cook it in an air fryer or in the oven, along with a 1/2 cup of rice.

Add chopped cucumber, half of a sliced avocado, seaweed, and 1 to 2 tablespoons of spicy mayo in a bowl with the rice and salmon. She said the salmon and avocado in salmon bowls are packed with healthy fats, which can help you feel full, and the vegetables up the vitamin content of the meal.

Pasta with roasted veggies and chicken sausage

Brondo said pasta is great for meal prep because it's versatile and easy to make in advance. You can choose any vegetables, but she usually roasts broccoli, carrots, or bell peppers in olive oil, salt, and pepper. Then add the sauce of your choice, like pesto or tomato sauce. She typically makes this lunch with one or two links of chicken sausage and a 1/2 cup of pasta.

Chicken sausage is an easy-to-make lean protein that pairs well with pasta, Brondo said, but you can use other kinds of sausage if you'd like. She said the combination of protein from the sausage and fiber from the vegetables will help keep you full for longer.

"Fiber helps keep us full, promotes bowel regularity, can reduce total cholesterol, and can help manage blood sugar," Brondo told Insider.