15 High Protein Low Fat Meals

Eating high protein while keeping fat low doesn’t mean sacrificing flavor.

These meals are designed to keep you full longer, support muscle recovery, and fit into a balanced lifestyle.

Whether you’re meal prepping, feeding family, or just trying to eat cleaner, these 15 high-protein, low-fat meals are simple, delicious, and easy to prepare.

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1. Grilled Lemon Herb Chicken

Juicy grilled chicken marinated in lemon and herbs delivers lean protein with bright flavor, making it a perfect light yet satisfying dinner option.

Ingredients:

• 4 skinless chicken breasts
• Juice of 1 lemon
• 1 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper

Instructions:

1. Mix lemon juice, oil, and seasonings.
2. Marinate chicken 30 minutes.
3. Grill 6–7 minutes per side.
4. Serve warm.

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2. Turkey Lettuce Wraps

Lean ground turkey wrapped in crisp lettuce leaves creates a fresh, protein-packed meal that’s light, flavorful, and perfect for busy weeknights.

Ingredients:

• 1 lb lean ground turkey
• 1 garlic clove
• 1 tbsp soy sauce
• Butter lettuce leaves

Instructions:

1. Cook turkey with garlic.
2. Stir in soy sauce.
3. Spoon mixture into lettuce leaves.
4. Serve immediately.

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3. Baked Cod with Steamed Broccoli

Tender baked cod paired with simple steamed broccoli makes a clean, high-protein, low-fat dinner that feels light yet filling.

Ingredients:

• 4 cod fillets
• 2 cups broccoli
• Lemon slices
• Salt and pepper

Instructions:

1. Preheat oven to 400°F.
2. Season cod and bake 12–15 minutes.
3. Steam broccoli.
4. Serve with lemon.

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4. Egg White Veggie Omelet

Fluffy egg whites loaded with vegetables create a low-fat, protein-rich meal perfect for breakfast or dinner.

Ingredients:

• 6 egg whites
• ½ cup spinach
• ¼ cup diced bell peppers
• Salt and pepper

Instructions:

1. Whisk egg whites.
2. Pour into heated pan.
3. Add vegetables.
4. Cook and fold gently.

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5. Greek Yogurt Chicken Salad

Creamy Greek yogurt replaces mayo in this lighter chicken salad, delivering extra protein and less fat while keeping the flavor rich and satisfying.

Ingredients:

• 2 cups shredded chicken breast
• ¾ cup nonfat Greek yogurt
• 1 celery stalk
• Salt and pepper

Instructions:

1. Combine all ingredients.
2. Mix thoroughly.
3. Chill before serving.

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6. Shrimp and Quinoa Bowl

Lean shrimp served over fluffy quinoa with fresh vegetables creates a balanced, high-protein, low-fat meal that’s colorful and energizing.

Ingredients:

• 1 lb shrimp
• 2 cups cooked quinoa
• 1 cup mixed vegetables
• 1 tbsp olive oil

Instructions:

1. Sauté shrimp in oil 2–3 minutes per side.
2. Assemble quinoa and vegetables.
3. Top with shrimp and serve.

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7. Turkey Meatballs with Zucchini Noodles

Baked turkey meatballs paired with zucchini noodles offer a lighter twist on pasta night while keeping protein high and fat low.

Ingredients:

• 1 lb lean ground turkey
• 1 egg white
• 1 tsp Italian seasoning
• 2 zucchinis (spiralized)

Instructions:

1. Mix turkey, egg white, seasoning.
2. Form meatballs.
3. Bake 18 minutes at 375°F.
4. Serve over zucchini noodles.

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8. Tofu Stir Fry

Firm tofu sautéed with colorful vegetables creates a plant-based protein meal that’s satisfying, light, and easy to customize.

Ingredients:

• 1 block firm tofu
• 2 cups mixed vegetables
• 2 tbsp soy sauce

Instructions:

1. Cube and cook tofu until golden.
2. Add vegetables.
3. Stir in soy sauce.
4. Cook 5 minutes.

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9. Grilled Salmon with Asparagus

Rich in protein and omega-3s, grilled salmon with tender asparagus offers a clean, flavorful meal that feels elegant yet simple.

Ingredients:

• 4 salmon fillets
• 1 bunch asparagus
• Lemon juice
• Salt and pepper

Instructions:

1. Season salmon and asparagus.
2. Grill 4–5 minutes per side.
3. Drizzle lemon before serving.

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10. Chicken and Black Bean Bowl

Grilled chicken combined with black beans and fresh vegetables makes a filling, high-protein meal that stays low in fat and big on flavor.

Ingredients:

• 2 chicken breasts
• 1 cup black beans
• 1 cup lettuce
• ½ cup diced tomatoes

Instructions:

1. Grill chicken and slice.
2. Layer beans and vegetables.
3. Add chicken on top.
4. Serve fresh.

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11. Cottage Cheese and Spinach Stuffed Peppers

Bell peppers filled with cottage cheese and spinach create a vegetarian, high-protein meal that’s light yet satisfying.

Ingredients:

• 4 bell peppers
• 1 cup low-fat cottage cheese
• 1 cup spinach

Instructions:

1. Mix cottage cheese and spinach.
2. Stuff peppers.
3. Bake 25 minutes at 375°F.

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12. Lean Beef and Vegetable Stir Fry

Thin slices of lean beef stir-fried with vegetables provide a protein boost while keeping the dish balanced and relatively low in fat.

Ingredients:

• 1 lb lean beef strips
• 2 cups broccoli and carrots
• 1 tbsp soy sauce

Instructions:

1. Cook beef until browned.
2. Add vegetables.
3. Stir in soy sauce.
4. Cook until tender.

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13. Baked Chicken and Sweet Potato

Simple baked chicken breast with roasted sweet potato delivers lean protein and complex carbs in one balanced plate.

Ingredients:

• 2 chicken breasts
• 1 large sweet potato
• Salt and pepper

Instructions:

1. Season chicken.
2. Bake chicken and cubed sweet potato at 400°F for 25 minutes.
3. Serve warm.

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14. Tuna and White Bean Salad

Protein-rich tuna paired with white beans creates a refreshing, low-fat meal that’s quick to prepare and perfect for lunch or dinner.

Ingredients:

• 1 can tuna
• 1 cup white beans
• Lemon juice
• Black pepper

Instructions:

1. Drain tuna and beans.
2. Mix together.
3. Add lemon and pepper.
4. Chill before serving.

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15. Chicken Vegetable Soup

Light yet comforting, this chicken vegetable soup is packed with lean protein and wholesome vegetables for a nourishing, low-fat meal.

Ingredients:

• 2 cups shredded chicken breast
• 4 cups low-sodium broth
• 1 cup mixed vegetables
• Salt and pepper

Instructions:

1. Bring broth to boil.
2. Add chicken and vegetables.
3. Simmer 15 minutes.
4. Serve hot.