Eating healthy doesn’t have to mean compromising on taste or feeling hungry an hour later.
High-protein, low-calorie foods strike the perfect balance by keeping you full, building muscle, and helping you stay on track with your goals—whether it’s weight loss, fitness, or just overall wellness.
Let’s dive into delicious meal ideas, easy recipes, and satisfying snacks that pack a protein punch without breaking the calorie bank.
Table of Contents
High Protein Low-Calorie Meals
If you think “low-calorie” means small portions, think again! These high-protein meals are filling, nutritious, and incredibly satisfying.
- Grilled Chicken and Veggie Stir-Fry
Toss chicken breast with colorful veggies like broccoli, bell peppers, and snap peas in a light soy and ginger sauce. Serve over a bed of cauliflower rice for a guilt-free, nutrient-packed meal. - Turkey and Zucchini Meatballs
Combine ground turkey with grated zucchini, garlic, and herbs for juicy, flavorful meatballs. Pair them with spaghetti squash or a light tomato sauce for a comfort food classic made healthy. - Salmon and Asparagus Sheet Pan Dinner
Place a salmon filet and fresh asparagus on a baking sheet, drizzle with olive oil, lemon juice, and garlic, and roast. It’s simple, quick, and packed with omega-3s and protein. - Tofu and Quinoa Buddha Bowl
Toss crispy baked tofu with quinoa, roasted sweet potatoes, and spinach, then drizzle with tahini dressing. This plant-based powerhouse is as satisfying as it is colorful.
High Protein Low-Calorie Recipes
Ready to get creative in the kitchen? These recipes make it easy to stick to your high-protein, low-calorie goals while enjoying every bite.
Protein-Packed Egg White Omelette
- Serves: 1
- Calories: ~150
- Protein: ~25g
Ingredients:
- 4 large egg whites
- 1/2 cup fresh spinach
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons chopped onion
- 1 tablespoon crumbled feta cheese (optional)
- 1 teaspoon olive oil or non-stick spray
- Salt and pepper to taste
Instructions:
- Heat a non-stick skillet over medium heat and add olive oil or spray with non-stick spray.
- Sauté the onions and spinach until softened. Add the cherry tomatoes and cook for 1 more minute.
- Pour in the egg whites and let them cook without stirring until they start to set.
- Sprinkle the feta cheese (if using) over one side of the omelette.
- Fold the omelette in half and cook for 1–2 minutes until fully set.
- Slide onto a plate, season with salt and pepper, and enjoy!
Greek Yogurt Chicken Salad
- Serves: 2
- Calories: ~180 per serving
- Protein: ~30g
Ingredients:
- 1 cup shredded cooked chicken breast
- 1/3 cup plain non-fat Greek yogurt
- 1/4 cup diced celery
- 1/4 cup halved grapes (red or green)
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
- Optional: A squeeze of lemon juice
Instructions:
- In a medium bowl, mix Greek yogurt, Dijon mustard, and lemon juice (if using).
- Add shredded chicken, celery, and grapes. Stir to combine.
- Season with salt and pepper to taste.
- Serve in lettuce wraps, on whole-grain crackers, or as a sandwich filling.
Spicy Shrimp Lettuce Tacos
- Serves: 2
- Calories: ~200 per serving
- Protein: ~30g
Ingredients:
- 1/2 lb (8 oz) raw shrimp, peeled and deveined
- 1 tablespoon olive oil
- 1 teaspoon chili powder
- 1/2 teaspoon garlic powder
- Juice of 1 lime
- Salt to taste
- 6 large romaine lettuce leaves (for tacos)
- Optional toppings: 2 tablespoons plain Greek yogurt, salsa, or avocado slices
Instructions:
- Toss shrimp in a bowl with olive oil, chili powder, garlic powder, lime juice, and a pinch of salt.
- Heat a skillet over medium-high heat and cook the shrimp for 2–3 minutes per side until pink and cooked through.
- Place cooked shrimp into romaine leaves, dividing evenly.
- Add toppings like Greek yogurt, salsa, or avocado slices for extra flavor.
Lentil and Veggie Soup
- Serves: 4
- Calories: ~180 per serving
- Protein: ~15g
Ingredients:
- 1 cup dried lentils, rinsed
- 1 medium onion, diced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 (14 oz) can diced tomatoes (no salt added)
- 4 cups vegetable broth
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon black pepper
- Salt to taste
- Optional: Fresh parsley for garnish
Instructions:
- In a large pot, sauté onions, carrots, and celery over medium heat until softened (about 5 minutes).
- Add lentils, diced tomatoes, vegetable broth, cumin, paprika, and black pepper. Stir well.
- Bring to a boil, then reduce heat and simmer for 25–30 minutes, or until the lentils are tender.
- Adjust seasoning with salt and more pepper if needed.
- Serve hot, garnished with fresh parsley if desired.
High Protein Low-Calorie Snacks
Snacks can make or break your day, so why not choose options that keep you energized and satisfied?
- Hard-Boiled Eggs
A quick grab-and-go snack, each egg has about 6 grams of protein for only 70 calories. Sprinkle on some paprika or chili flakes for added flavor. - Greek Yogurt with Berries
Top plain Greek yogurt with fresh berries and a drizzle of honey for a sweet, protein-rich snack that feels like dessert. - Cottage Cheese and Cucumber
Spread cottage cheese onto cucumber slices and sprinkle with pepper for a crunchy, creamy snack under 100 calories. - Roasted Chickpeas
Toss canned chickpeas with olive oil and spices like paprika and cumin, then roast them for a crunchy, high-protein treat. - Tuna and Avocado Bites
Mix canned tuna with a bit of avocado, scoop onto whole-grain crackers, and you’ve got a snack that’s both filling and under 200 calories. - Protein Smoothie
Blend unsweetened almond milk, a scoop of protein powder, frozen spinach, and half a banana for a refreshing, low-calorie drink that keeps you going.
Conclusion
Incorporating high-protein, low-calorie meals, recipes, and snacks into your daily routine doesn’t have to be complicated. With a little planning and creativity, you can enjoy satisfying, flavorful options that fuel your body and keep you on track with your goals.
Whether you’re meal prepping or looking for quick snack ideas, these delicious options make eating healthy easy and enjoyable!