High-protein, low-calorie meals are amazing for weight loss. Getting your protein intake every day is extremely important, not only for your weight loss or weight gain goals, but also for your overall health and fitness.
As protein is crucial for building muscles and for your body function and health, it’s important you eat enough of it. However, lots of people struggle with that. They either don’t eat enough protein, OR when they manage to do it, they eat more calories than they wanted, so they’re not able to lose weight.
That’s why finding high-protein and low-calorie meals is perfect for weight loss and for keeping you satisfied and full for a long time. Healthy high-protein meals are just what you need on your health and fitness journey.
So, in this post, I’m sharing a roundup of low-calorie, high-protein recipes that you can add to your meal plans. These meals can work for meal prep or for simply making a healthy dinner or lunch after work. Most of these easy high-protein meals are quick (and can be done in less than 30 minutes), so they’re perfect for busy weeknights. Plus, they’re delicious! There’s no reason low-calorie meals have to be boring or bland.
12 High-Protein Low-Calorie Meals
High-Protein Low-Calorie Breakfast
Avocado & Feta Frittata
386 calories
Ingredients
- 2 Egg, large – 144 calories
- ¼ Avocado, small – 58.25 calories
- ¼ cup Cheese, crumbled, feta – 99.75 calories
- ¼ cup Cheese, shredded, mozzarella – 84 calories
- ⅛ tsp Garlic salt – 0 calories
Instructions
Step 1: This recipe works best if you’re quadrupling (4x) it
Step 2: Preheat oven to 400 degrees
Step 3: Crack eggs in a bowl and whisk together, add in garlic salt
Step 4: Spray an oven-safe pan with an oil spray
Step 5: Add in eggs and mozzarella, cook for 5 minutes
Step 6: Remove pan from oven, top with feta and avocado slices
Step 7: Bake for another ~3 minutes or until eggs have set
Breakfast Scramble with 2 Eggs
310 calories
Ingredients
- 2 cups Leafy greens, spinach, raw – 14 calories
- ½ Onion, yellow – 27.5 calories
- ½ Bell pepper, orange – 12 calories
- ⅓ cup Cheese, shredded, mozzarella – 112 calories
- 2 Egg, large – 144 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1: Chop onion & bell pepper.
Step 2: Spray a pan with an oil spray.
Step 3: Stir fry onion and bell pepper ~5 minutes on medium heat.
Step 4: Crack in eggs for ~2 minutes, until egg has mostly cooked through.
Step 5: Add spinach and cheese ~1 minute, or until spinach has wilted.
Step 6: Top with seasonings.
No dairy? Use a dairy-free cheese, avocado, or oil.
California Breakfast Casserole with Avocado
279 calories
Ingredients
- 2 Egg, large – 144 calories
- ½ Avocado, small – 116.5 calories
- ⅛ tsp Garlic salt – 0 calories
- ¼ tsp Pepper – 0 calories
- ½ Bell pepper, red – 18.5 calories
Instructions
Step 1: Preheat oven to 400 degrees
Step 2: This recipe works best when making 2-3 servings
Step 3: Chop bell peppers
Step 4: Spray casserole dish with an oil spray
Step 5: Add in bell peppers
Step 6: Whisk eggs in a bowl
Step 7: Pour eggs into casserole dish; add in spices and mix contents around
Step 8: Bake for 17-20 minutes or until eggs are cooked through
Step 9: While casserole is baking, chop avocado
Step 10: Add avocado on top of casserole; bake for another 2-3 minutes
Need more flavor? Top with additional spices and/ or hot sauce
Cheesy Eggs with Two Sausages
357 calories
Ingredients
- 2 Egg, large – 144 calories
- ¼ Bell pepper, red – 9.25 calories
- 2 Breakfast sausage – 120 calories
- ¼ cup Cheese, shredded, mozzarella – 84 calories
Instructions
Step 1: Dice pepper.
Step 2: Spray pan with an oil spray, add in chopped peppers, stir-fry 5 minutes on low heat.
Step 3: Crack 2 eggs into the pan, stir until eggs are cooked through. Season.
Step 4: While eggs are cooking, spray a second pan with an oil spray. Cook sausages for 3-4 minutes on each side or until cooked through.
High-Protein Low-Calorie Lunch
Ground Turkey Fall Skillet with Ricotta Cheese
476 calories
Ingredients
- 1½ cups Brussels sprouts – 84 calories
- 1 Potato, sweet, medium, 5 inches – 112 calories
- 4 oz Ground turkey, 93% lean, raw – 172 calories
- ¼ cup Ricotta cheese, part-skim – 108 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1: Poke holes in potato with a fork on the top and bottom of the potato. Microwave the potato for 4 minutes on each side.
Step 2: Cut off Brussels’ hard ends & halve each one.
Step 3: Spray a pan with an oil spray.
Step 4: Stir-fry Brussels for 8 minutes, on low heat.
Step 5: Once potato has cooked, slice the potato into small pieces.
Step 6: Add turkey, potato pieces, and ricotta to the skillet with the Brussels, and stir fry the mixture ~10 minutes, on low heat, until turkey has cooked through.
Step 7: Top with seasonings.
No dairy? Use a dairy-free cheese, or bacon.
No turkey? Use beans or tofu.
Asian Inspired Chicken Stir Fry
403 calories
Ingredients
- 6 oz Chicken breast, boneless, skinless, raw – 190 calories
- 1 Zucchini, medium – 33 calories
- 1 Bell pepper, red – 37 calories
- 1 Tbsp Tomatoes, sun-dried – 17 calories
- ⅛ cup Peanuts (cups) – 96 calories
- ⅛ tsp Red pepper flakes – 0 calories
- 2 Tbsp Soy Ginger sauce – 30 calories
Instructions
Step 1: Cube chicken. Chop veggies into small pieces.
Step 2: Spray pan with an oil spray.
Step 3: Cook chicken for ~8 minutes, stirring frequently, on medium heat.
Step 4: Add in the zucchini and red bell peppers for another ~5 minutes.
Step 5: Add in sauce and top with seasonings, sun dried tomatoes for ~1 minute.
Step 6: Top peanuts at the very end (they taste better crispy, not cooked!).
Note: I got my soy ginger sauce at Whole Foods. No soy ginger sauce? Use soy sauce.
No chicken? Use fish, tofu, or beans. No nuts? Feel free to use any other nut/seed you prefer – cashews would work well.
Egg & Chicken Salad
432 calories
Salads are considered high-volume low-calorie foods, which is what makes them great for weight loss.
Ingredients
- 1 Tomato, medium – 22 calories
- 2 cups Leafy greens, spinach, raw – 14 calories
- 1 Tbsp Relish – 15 calories
- 1 Egg, large – 72 calories
- 6 oz Chicken breast, boneless, skinless, raw – 190 calories
- 1 Tbsp Olive oil (Tbsp) – 119 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1: Spray pan with an oil spray. Cube chicken. Chop tomato.
Step 2: Hard boil egg. Once cooked, chop & mix with relish.
Step 3: Cook chicken on medium heat for ~8 minutes, until cooked through.
Step 4: Combine all ingredients.
No chicken? Use tofu, more eggs, or beans.
Plant Powered Lentil Salad
356 calories
Ingredients
- ¼ cup Edamame, shelled – 65 calories
- ½ cup Lentils, cooked – 115 calories
- 1 oz Cheese, goat – 103 calories
- ¼ cup Quinoa, cooked – 55.5 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
- ¼ tsp Basil, dried – 0 calories
- ¼ tsp Oregano – 0 calories
- 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories
Instructions
Step 1: Cook lentils and quinoa as instructed on their packages.
Step 2: Heat soybeans in microwave or stovetop if desired (get frozen soybeans if you can, so they last longer!)
Step 3: Add lentils, quinoa, soybeans, and goat cheese to bowl.
Step 4: Top with seasonings, dressing & enjoy!
No dairy? Use a dairy-free version or avocado. No edamame? Use a calorie-equivalent amount of tofu, chicken, tuna, etc.
Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.
High-Protein Low-Calorie Dinner
Flank Steak and Peppers
426 calories
This steak recipe is so quick and easy to make that you’ll be preparing it on repeat! In requires almost no cooking, so it’s perfect for those busy weeknights.
Ingredients
- 6 oz Flank steak, raw – 230 calories
- 1 Bell pepper, green – 27 calories
- 1 Bell pepper, yellow – 50 calories
- 1 Tbsp Olive oil (Tbsp) – 119 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Basil, dried – 0 calories
Instructions
Step 1: Preheat oven to 450 degrees F
Step 2: Line baking sheet with parchment paper and add oil
Step 3: Cut flank steak into slices; cut peppers into thin slices
Step 4: Add to baking sheet, mix around with oil, add seasonings
Step 5: Bake for 20 minutes
Ground Turkey Broccoli Bowl with Beans
466 calories
This healthy turkey bowl is a delicious meal that’s high in protein, yet the calories can easily fit into any diet plan. Plus, these kinds of bowls are perfect for meal prepping high-protein meals.
Ingredients
- 1 cup Broccoli – 31 calories
- 1 cup Cauliflower rice, raw (already riced) – 38 calories
- ⅓ cup Cheese, Parmesan, shaved (cups) – 111 calories
- 4 oz Ground turkey, 93% lean, raw – 172 calories
- ½ cup Beans & legumes, black beans, cooked – 114 calories
- ⅛ tsp Red pepper flakes – 0 calories
- ¼ tsp Salt – 0 calories
Instructions
Step 1: Spray a pan with an oil spray.
Step 2: Stir fry ground turkey ~10 minutes on lowest heat, until almost cooked through.
Step 3: Add in broccoli, cauliflower rice, and beans for ~6 minutes
Step 4: Transfer to a bowl, top with cheese and seasonings.
No meat? Use tofu. No cheese? Use bacon, avocado, or peanut sauce.
Mediterranean Plate
422 calories
Ingredients
- 1 cup Leafy greens, spinach, raw – 7 calories
- 6 oz Chicken breast, boneless, skinless, raw – 190 calories
- ½ Cucumber, small – 16 calories
- ½ cup Tomatoes, grape – 16 calories
- ¼ Onion, red – 13.75 calories
- ¼ cup Cheese, crumbled, feta – 99.75 calories
- ¼ tsp Basil, dried – 0 calories
- ¼ tsp Oregano – 0 calories
- ¼ tsp Salt – 0 calories
- ⅔ Tbsp Olive oil (Tbsp) – 79.73 calories
Instructions
Step 1: Spray a pan with an oil spray. Slice chicken.
Step 2: Cook chicken for ~10 minutes on medium heat, stirring occasionally.
Step 3: Slice tomatoes, cucumber, and onion.
Step 4: Arrange all food on plate and top with oil and seasonings.
Note: 0.67 Tbsp = 2 tsp
Char and Black Bean Salad
414 calories
Ingredients
- ½ cup Beans & legumes, black beans, cooked – 114 calories
- ¼ cup Cheese, crumbled, feta – 99.75 calories
- 4 oz Char (fish) – 200 calories
- 2 Tbsp Cilantro – 0 calories
- ⅛ tsp Red pepper flakes – 0 calories
- ¼ tsp Salt – 0 calories
- ¼ tsp Pepper – 0 calories
Instructions
Step 1: Spray pan with an oil spray.
Step 2: Add in Char and cover with a lid for ~8-9 minutes, cook on lowest heat.
Step 3: Remove once fish is easy to flake, season after cooking.
Step 4: While fish is cooking, combine beans, feta, cilantro (chopped), and seasonings.
No dairy? Use crumbled bacon.
Now, if you’re looking for low-calorie snacks, check out this blog post: https://www.collegenutritionist.com/blog/24-healthy-low-calorie-snack-ideas/
