31 Low-Calorie High Protein Meals (2024)

Low in calories but high in protein! These low-calorie high protein meals will fill you up without disrupting your weight-loss goals.

They’re also healthy and fun to whip up. And best of all, an absolute family pleaser. See how calories are overrated with these delights. Protein is all you need to satisfy a rumbling gut!

31 Low-Calorie High Protein Meals (1)

1. Air Fryer Salmon

31 Low-Calorie High Protein Meals (2)

Source: allnutritious.com

Flaky and soft, with hints of umami sweetness. This salmon is made in the Air Fryer.

And it is a healthy dinner choice for a light weeknight meal.

It includes a bit of honey, vinegar, and soy sauce. Plus, some sesame seeds on top for a bit of a bite.

Per Serving:

• Calories: 287

• Fats: 17g

• Protein: 26g

• Carbs: 7.2g

• Fiber: 0.6g

• Sugar: 4.5g

2. Teriyaki Chicken Lettuce Wraps

31 Low-Calorie High Protein Meals (3)

Source: allnutritious.com

No tortillas, no bun, no extra calories. These Teriyaki chicken wraps are served in lettuce cups. And I am officially obsessed with them!

They’re made in under half an hour and include soy sauce, ginger, garlic, and a touch of honey. Crunchy, juicy, and incredibly sweet. You have to try them!

Per Serving:

• Calories: 161

• Fats: 4.5g

• Protein: 22g

• Carbs: 7.1g

• Fiber: 0.7g

• Sugar: 3.8g

3. Chicken Avocado Wrap

31 Low-Calorie High Protein Meals (4)

Source: allnutritious.com

This chicken avocado wrap contains 314 calories and 17 grams of protein. So, you can rest assured that you’ll be full and satisfied with this tasty lunch.

It is made with wholemeal tortillas, shredded chicken, avocados, onion, and yogurt. Plus, a touch of lemon and seasonings for a nice flavor.

Per Serving:

• Calories: 314

• Fats: 16g

• Protein: 17g

• Carbs: 28g

• Fiber: 6.4g

• Sugar: 1.3g

4. Chicken Salad Wrap

31 Low-Calorie High Protein Meals (5)

Source: allnutritious.com

Another wrap, but a bit creamier!

Chicken salad with celery, yogurt, lemon, Dijon, and honey. Combined with lettuce, avocado, and tomatoes. All wrapped up in a Weight Watchers tortilla.

This is a healthy, creamy, and super delicious dish. And it comes together in just 20 minutes. Isn’t that the perfect lunch?

Per Serving:

• Calories: 277

• Fats: 8.5g

• Protein: 23g

• Carbs: 27g

• Fiber: 4.1g

• Sugar: 2.9g

5. Chicken Zucchini Pasta

31 Low-Calorie High Protein Meals (6)

Source: allnutritious.com

Pasta without any pasta! This dish is made with zoodles (zucchini noodles) and chicken. And it’s sweet, umami, and loaded with flavor.

It also combines honey, soy sauce, and garlic. A low-carb dish that’s high in protein! If you want to further cut on the carbs, use sweetener instead of honey.

Per Serving:

• Calories: 327

• Fats: 16g

• Protein: 19g

• Carbs: 29g

• Fiber: 3.6g

• Sugar: 20g

6. Bacon Egg Cups

31 Low-Calorie High Protein Meals (7)

Source: allnutritious.com

You won’t believe that there is only 1 gram of carbs in these yummy cups!

Eggs and bacon from a muffin tin, for a quick and hassle-free breakfast. The cups are topped with shredded cheese, which makes them even more delicious and protein-rich.

And, they’re ready in just 25 minutes!

Per Serving:

• Calories: 209

• Fats: 17g

• Protein: 11g

• Carbs: 1.2g

• Fiber: 0.2g

• Sugar: 0.5g

7. 3-Ingredient Breakfast Skillet

31 Low-Calorie High Protein Meals (8)

Source: allnutritious.com

Breakfast from a skillet. With only three ingredients! How’s that for a convenient breakfast on a busy morning?

Ground beef, eggs, and salsa sauce. If you don’t want them spicy, you can also use regular tomato sauce or diced tomatoes.

If using tomatoes, though, I’d suggest adding some spices, too.

Per Serving:

• Calories: 274

• Fats: 20g

• Protein: 19g

• Carbs: 3.2g

• Fiber: 0.8g

• Sugar: 1.9g

8. Healthy Turkey Skillet Burrito

31 Low-Calorie High Protein Meals (9)


This skillet dish is as easy as they come. And since you only use one skillet, you spend less time in the kitchen.

Besides being high in protein, it contains a ton of fiber too. In fact, one serving provides more than half of your daily fiber needs.

It is a great dinner choice.

Per Serving:

  • Calories: 392
  • Fats: 10g
  • Protein: 39g
  • Carbs: 39g
  • Fiber: 13g
  • Sugar: 7g

9. Mexican Soup With Chicken

31 Low-Calorie High Protein Meals (10)


This Mexican soup is brimming with delicious flavors and is oh, so comforting. This high protein soup contains a ton of veggies, you’ll feel good eating it too.

To keep your soup fresh longer, just make sure you store it in good airtight containers like these. these BPA-free plastic ones are great too.

Per Serving:

  • Calories: 291
  • Fats: 5g
  • Protein: 27g
  • Carbs: 36g
  • Fiber: 8g
  • Sugar: 9g

10. Balsamic Tofu

31 Low-Calorie High Protein Meals (11)


When you’re trying to lose weight, adding plant-based meals is a good option. Not only is eating plant-based good for your health, but it may also help you lose weight.

Make sure you press your tofu first to get rid of all the moisture. To make it simpler, you can just use a tofu press like this.

Per Serving:

  • Calories: 270
  • Fats: 18g
  • Protein: 11g
  • Carbs: 15g
  • Fiber: 3g
  • Sugar: 12g

11. Easy Grilled Greek Chicken Platter

31 Low-Calorie High Protein Meals (12)


With this easy grilled Greek Chicken Platter, you definitely won’t feel left out of the summer fun.

It’s full of Mediterranean flavors, from the juicy chicken kebabs. The creamy marinade makes them mouth-wateringly good.

Serve with some tzatziki sauce and some Mediterranean veggies such as zucchini, tomatoes, and black olives. Yum!

Per Serving:

  • Calories: 212
  • Fats: 10g
  • Protein: 26g
  • Carbs: 3g
  • Fiber: 0g
  • Sugar: 1g

12. Low Carb Butter Chicken Meatballs

31 Low-Calorie High Protein Meals (13)


These butter chicken meatballs are decadent, hearty, and smell amazing. With a homemade butter chicken sauce that goes great with naan or rice.

To keep it light, you can serve it with cauliflower rice. For convenience, use this prepackaged cauliflower rice.

You can make your own too. This food processor is quite powerful, and budget-friendly too. Check out more high protein low carb dinners here.

Per Serving:

  • Calories: 257
  • Fats: 18g
  • Protein: 18g
  • Carbs: 7g
  • Fiber: 2g
  • Sugar: 2g

13. Keto Egg Salad

31 Low-Calorie High Protein Meals (14)


Are you looking for a vegetarian dish that is also low in carbs? Try this egg salad.

And because you’re using Greek yogurt instead of mayonnaise to make it, it’s healthier for you too. Greek yogurt provides a nice dose of protein, making it more filling.

Per Serving:

  • Calories: 264
  • Fats: 16g
  • Protein: 23g
  • Carbs: 5g
  • Fiber: 0.6g
  • Sugar: 3g

14. Chipotle Turkey Stuffed Peppers

31 Low-Calorie High Protein Meals (15)


These stuffed peppers look and taste amazing.

The secret to them being low fat is that you’re lean ground turkey instead of ground beef. So, they contain less fat, which means fewer calories.

But they taste just as yummy as regular stuffed peppers.

Per Serving:

  • Calories: 164
  • Fats: 5g
  • Protein: 12g
  • Carbs: 15g
  • Fiber: 4g
  • Sugar: 2g

15. One Pan Parmesan Tuscan Chicken

31 Low-Calorie High Protein Meals (16)


This Tuscan Chicken is creamy, cheesy, and tastes delightful. The tanginess of the sun-dried tomatoes really plays off the creaminess of the sauce.

Making zucchini noodles is really easy. Place your zucchini in a spiralizer and spiralize. This spiralizer here can handle not only soft veggies but hard veggies like sweet potatoes as well.

Per Serving:

  • Calories: 304
  • Fats: 9g
  • Protein: 44g
  • Carbs: 8g
  • Fiber: 2g
  • Sugar: 6g

16. Keto Sweet Chilli Chicken Rolls

31 Low-Calorie High Protein Meals (17)


Tender chicken breast is wrapped around red bell peppers and green beans. The sweet chili sauce adds just the right amount of heat.

Make sure you serve these chicken rolls on some fancy dinner platter. These ones are timeless and pretty sturdy too.

Check out more high protein low carb recipes here.

Per Serving:

  • Calories: 357
  • Fats: 18g
  • Protein: 41g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 2.6g

17. Beef Stew

31 Low-Calorie High Protein Meals (18)


This beef stew is decadent and full of flavor. It’s sure to warm you up and put a smile on your face.

The addition of the orange rind and juice adds a nice tang. This stew is quite nutritious too. It contains several B vitamins, which are good for your brain.

Serve with some cauliflower mash.

Per Serving:

  • Calories: 208
  • Fats: 6.4g
  • Protein: 26g
  • Carbs: 10.7g
  • Fiber: 1.7g
  • Sugar: 5.3g

18. High Protein Spicy Chicken & Chickpeas

31 Low-Calorie High Protein Meals (19)


Need dinner ready in a jiffy? Give this dish a try. It’s ready in just 15 minutes. And even though it’s pretty simple, it’s so delicious.

The combination of tender, spicy chicken with chickpeas is a winning combination. And adding fresh lemon juice makes it pretty vibrant.

Per Serving:

  • Calories: 273
  • Fats: 8g
  • Protein: 35g
  • Carbs: 14g
  • Fiber: 4g
  • Sugar: 2g

19. Sheet Pan Sesame Chicken & Veggies

31 Low-Calorie High Protein Meals (20)


This dish is a meal that your entire family will enjoy. What I really like about this dish is that it contains a ton of veggies.

As an added bonus, it’s a sheet pan meal. So, you can spend less time cleaning up and more time with your family.

Per Serving:

  • Calories: 294
  • Fats: 4.5g
  • Protein: 39g
  • Carbs: 23g
  • Fiber: 3.7g
  • Sugar: 4.5g

20. Keto Chicken Salad

31 Low-Calorie High Protein Meals (21)


This keto chicken salad is creamy and full of flavor. The Dijon mustard adds heat, which is balanced by the Greek yogurt’s coolness.

Instead of serving your chicken salad on bread, you’ll be serving it on lettuce leaves. So, you get all the taste of chicken salad sandwiches, but at a fraction of the calories.

Per Serving:

  • Calories: 88
  • Fats: 3.4g
  • Protein: 12g
  • Carbs: 1.3g
  • Fiber: 0.3g
  • Sugar: 0.9g

21. Garlic Parmesan Roasted Shrimp & Broccoli

31 Low-Calorie High Protein Meals (22)


Do you have company coming over? Serve them this dish.

It looks elegant and tastes great. On the menu are succulent shrimp and nicely caramelized broccoli tossed in Parmesan cheese.

Your guests will think it took you ages to make. But in fact, it takes only 25 minutes. Serve with some brown rice or pasta.

Per Serving:

  • Calories: 313
  • Fats: 15g
  • Protein: 38g
  • Carbs: 9g
  • Fiber: 3g
  • Sugar: 2g

22. Turkey Taco Skillet

31 Low-Calorie High Protein Meals (23)


Ground turkey is the perfect protein when you’re trying to lose weight. It is high in protein yet low in fat.

This turkey taco skillet is anything but bland. It’s nicely seasoned with taco seasoning. The Mexican cheese, black beans, corn, and salsa add lots of Mexican flavors.

Per Serving:

  • Calories: 350
  • Fats: 14.8g
  • Protein: 35.1g
  • Carbs: 23.2g
  • Fiber: 5.1g
  • Sugar: 3.9g

23. Mexican Zucchini & Ground Beef Skillet

31 Low-Calorie High Protein Meals (24)


This Mexican Zucchini and Ground Beef Skillet is tasty and really quick to prepare. The addition of the green chilies adds a pleasant heat.

You will be using several spices to make this dish. So get out your measuring spoons. These ones here are professional grade, so they don’t rust or get stained.

Per Serving:

  • Calories: 315
  • Fats: 23g
  • Protein: 21g
  • Carbs: 5g
  • Fiber: 2g
  • Sugar: 3g

24. Meal Prep High Protein Chicken Salad

31 Low-Calorie High Protein Meals (25)


This chicken salad tastes just as good as traditional chicken salad. However, it is healthier for you too. That’s because you’re using Greek yogurt instead of mayonnaise. This ramps up the protein and lowers the calories.

The addition of red grapes adds a yummy sweetness. Meanwhile, the green bell peppers add crunchiness.

Per Serving:

  • Calories: 129
  • Fats: 2g
  • Protein: 20g
  • Carbs: 5g
  • Fiber: 0g
  • Sugar: 4g

25. Sheet Pan Bruschetta Chicken

31 Low-Calorie High Protein Meals (26)


Love bruschetta, but want to ditch the carbs? Try this Bruschetta Chicken.

It’s bursting with flavor—the acidity of the bruschetta pairs wonderfully with the chicken.

To make it, just combine some olive oil, tomatoes, garlic, basil, salt, and pepper. That’s it.

Per Serving:

  • Calories: 274
  • Fats: 13g
  • Protein: 31g
  • Carbs: 6g
  • Fiber: 2g
  • Sugar: 4g

26. Skinny Chicken Alfredo Stuffed Spaghetti Squash

31 Low-Calorie High Protein Meals (27)


This Skinny Chicken Alfredo will have you fitting into your skinny jeans. It’s creamy, cheesy, and pretty decadent.

You’re replacing the heavy cream with 2% milk. You’re also using spaghetti squash instead of pasta.

Besides being low in calories, spaghetti squash is quite nutritious. It’s rich in fiber, which keeps you full.

Per Serving:

  • Calories: 282
  • Fats: 9g
  • Protein: 23g
  • Carbs: 20g
  • Fiber: 3g
  • Sugar: 9g

27. Crustless Quiche Recipe

31 Low-Calorie High Protein Meals (28)


Weekends are the perfect excuse to sleep in and laze in your PJs. But at some point, you need to have some breakfast, ahem, lunch.

This quiche is rich and tasty. The Asiago cheese and mushrooms make it pretty decadent.

As an added bonus, it makes 8 servings. So, you have lots of leftovers.

Per Serving:

  • Calories: 184
  • Fats: 12g
  • Protein: 13g
  • Carbs: 6g
  • Fiber: 1g
  • Sugar: 2g

28. Easy Healthy Lasagna

31 Low-Calorie High Protein Meals (29)


This healthy lasagna is saucy, cheesy, and really flavorful.

That’s because you’re using fat-free cottage cheese to add creaminess. Besides being high in protein, cottage cheese is a powerhouse of nutrition.

Calcium is not only good for your bones, but it may also help you lose weight too.

Per Serving:

  • Calories: 273
  • Fats: 8.7g
  • Protein: 27g
  • Carbs: 18.7g
  • Fiber: 1.8g
  • Sugar: 6.3g

29. Lemon Basil Chicken

31 Low-Calorie High Protein Meals (30)


Give this lemon basil chicken a try. It’s juicy and really tasty.

The honey in the marinade adds sweetness, while the garlic adds savory. Meanwhile, the lemon juice adds tanginess.

To intensify the flavors, you’ll want to marinate your chicken for an hour.

Per Serving:

  • Calories: 178
  • Fats: 4g
  • Protein: 24g
  • Carbs: 9g
  • Fiber: 0g
  • Sugar: 7g

30. Vegan Lentil Loaf

31 Low-Calorie High Protein Meals (31)


Craving some vegan comfort food? This vegan lentil loaf hits the spot.

It’s flavorful and has a nice texture.

Besides being rich in protein, it’s rich in fiber too. Just one serving provides close to 70% of your daily fiber needs

Per Serving:

  • Calories: 300
  • Fats: 6.4g
  • Protein: 15.03g
  • Carbs: 46.11g
  • Fiber: 16.03g
  • Sugar: 3.83g

31. General Tso’s Tofu

31 Low-Calorie High Protein Meals (32)


Need some more vegan eats? This General Tso’s tofu is really delicious. The coconut sugar adds sweetness, while the cayenne pepper and red chili flakes add heat…perfect if you like it spicy.

And because you’re coating your tofu in corn starch, the tofu comes out extra crispy.

Per Serving:

  • Calories: 324
  • Fats: 20.5g
  • Protein: 14.6g
  • Carbs: 19.8g
  • Fiber: 0.3g
  • Sugar: 8g


Which one of these low calorie high protein recipes is your favorite? Let me know in the comment section!

31 Low-Calorie High Protein Meals (2024)


What is the best protein with the least calories? ›

Skinless Poultry: Skinless chicken and turkey breast are lean sources of protein with relatively few calories. Fish: Many types of fish, such as cod, tilapia, and haddock, are low in calories and high in protein. Fatty fish like salmon and mackerel are higher in calories but provide healthy fats.

What are the best high protein foods to eat for weight loss? ›

Foods that are highest in protein typically include lean meat, poultry, and seafood. But you can also get protein from eggs, beans, nuts, seeds, and soy products.

What should I eat for breakfast lunch and dinner to lose weight? ›

Include leafy greens and raw salads. Make sure each meal has a source of lean protein. Limit carbohydrates and starchy vegetables, such as potatoes, to no more than a quarter of the plate. Favor healthful fats, such as avocados, olive oil, nuts, and seeds, and make sure that their portions are limited.

What is the most filling high protein food? ›

On the satiety index, fish scores higher than all other protein-rich foods, including eggs and beef. Fish had the second highest score of all the foods tested ( 3 ). Another older study compared fish, chicken, and beef protein. The researchers found that fish protein had the strongest effect on satiety ( 25 ).

What meat is highest in protein? ›

Complete List of High Protein Foods
  • Chicken breast (skinless, cooked): 32 g.
  • Turkey breast (skinless, roasted): 30 g.
  • Beef roast (roasted): 28 g.
  • Pork roast (roasted): 27 g.
  • Ground beef (fat content not specified, cooked): 26 g.
  • Salmon (baked or broiled): 25 g.
  • Halibut (cooked, dry heat): 23 g.
  • Tilapia (cooked, dry heat): 26 g.
May 19, 2023

How can I eat a lot of protein without calories? ›

Increase your protein intake without a lot of extra calories by choosing lean protein, low-fat or non-fat dairy, fish, eggs, and plant protein. Protein is a vital part of your diet.

What is the 30 30 30 rule? ›

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise. You can eat whatever else you want with your breakfast, but the 30 grams of protein is key.

What vegetable has the most protein? ›

And what are the best sources for protein?
  • Green peas. Green peas are at the top of the list of the most protein-filled vegetables. ...
  • Spinach. A big crisp spinach salad is certainly refreshing, especially on a hot day in the South. ...
  • Collard greens. ...
  • Sweet corn. ...
  • Mustard greens. ...
  • Lima beans. ...
  • Asparagus. ...
  • Broccoli.

What 3 foods contain the highest amount of protein? ›

High protein foods
  • One salmon fillet (178 g) contains 39.3 g of protein .
  • Chicken breast is a lean source of protein. ...
  • Beef offers high amounts of protein per serving. ...
  • There is a range of different types of beef to choose from. ...
  • One can (107 g) of tuna contains around 20.3 g of protein .
Nov 30, 2023

What is high protein breakfast? ›

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you!

How can I get high protein without calories? ›

Increase your protein intake without a lot of extra calories by choosing lean protein, low-fat or non-fat dairy, fish, eggs, and plant protein.

How do I get more protein and low calories? ›

Lean protein food sources include lean red meats, skinless poultry, fish, eggs, low-fat or nonfat dairy products, nuts, seeds, and legumes. Avoid foods high in saturated fats and added sugars, as well as those that are highly processed.

Should I eat protein if I'm trying to lose weight? ›

Protein is the single most important nutrient for weight loss and a better looking body. A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones ( 1 , 2 , 3 ). Protein can help you lose weight and belly fat, and it works via several different mechanisms.


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