15 Low Calorie High Protein Meals

ByNabeela Dastagir

Protein-focused meals don’t have to feel boring or “diet-y.” When you combine lean protein with fiber-rich veggies and smart carbs, you get food that’s filling, flavorful, and easier to stay consistent with.

Low-calorie, high-protein meals are especially helpful when you want to support fat loss while protecting muscle. Protein keeps you satisfied longer, helps recovery, and makes simple plates feel more complete.

The best part is you don’t need complicated recipes. With a few staple ingredients—chicken breast, tuna, Greek yogurt, eggs, tofu, shrimp, and legumes—you can build meals that taste restaurant-level at home.

Below are 15 low-calorie high-protein meals with a quick, natural description plus detailed ingredients and step-by-step instructions (more than 5 steps each).

1) Lemon-Garlic Chicken + Roasted Broccoli

A bright, zesty chicken meal that feels light but satisfying. The lemon and garlic keep it fresh, while roasted broccoli adds volume and crunch without many calories.

Ingredients: chicken breast, lemon juice + zest, garlic, olive oil spray, salt, pepper, paprika, broccoli florets
Instructions:

  1. Preheat oven to 425°F.
  2. Pat chicken dry and season with salt, pepper, paprika, and garlic.
  3. Toss broccoli with a light olive oil spray, salt, and pepper.
  4. Place broccoli on one side of a sheet pan.
  5. Place chicken on the other side and add lemon juice + zest over chicken.
  6. Roast 18–22 minutes until chicken reaches 165°F.
  7. Rest chicken 5 minutes, slice, and serve with broccoli.

2) Turkey Taco Lettuce Wraps

These taste like tacos but stay lighter by skipping tortillas. The seasoned turkey is juicy and flavorful, and the crunchy lettuce makes every bite refreshing.

Ingredients: lean ground turkey, taco seasoning, onion, garlic, salsa, romaine/butter lettuce, lime, cilantro
Instructions:

  1. Dice onion and mince garlic.
  2. Heat a nonstick skillet and sauté onion 2 minutes.
  3. Add turkey and cook, breaking it up until browned.
  4. Stir in garlic and taco seasoning.
  5. Add salsa and simmer 3–5 minutes to thicken.
  6. Wash and dry lettuce leaves for “wraps.”
  7. Fill lettuce, squeeze lime, top with cilantro, serve.

3) Shrimp Stir-Fry (High Veg, Light Sauce)

Fast, clean, and packed with protein. Shrimp cooks in minutes and pairs perfectly with crunchy vegetables and a simple, lower-calorie stir-fry sauce.

Ingredients: shrimp, bell pepper, snap peas, broccoli, soy sauce (low-sodium), garlic, ginger, cornstarch (optional), sesame seeds
Instructions:

  1. Pat shrimp dry and lightly season with pepper.
  2. Chop vegetables into bite-size pieces.
  3. Mix sauce: soy sauce + garlic + ginger + splash of water.
  4. Heat a hot nonstick pan; cook shrimp 1–2 minutes per side.
  5. Remove shrimp and stir-fry veggies 3–4 minutes.
  6. Add sauce and simmer 1 minute (thicken with tiny cornstarch slurry if desired).
  7. Return shrimp, toss, and top with sesame seeds.

4) Egg White Veggie Omelet + Salsa

This is a classic high-protein, low-calorie breakfast that still feels hearty. The salsa adds flavor without needing extra cheese or heavy oils.

Ingredients: egg whites, spinach, mushrooms, onion, bell pepper, salt, pepper, salsa
Instructions:

  1. Dice mushrooms, onion, and pepper.
  2. Spray a skillet with cooking spray and warm over medium heat.
  3. Sauté veggies until softened, 3–4 minutes.
  4. Add spinach and cook until wilted.
  5. Pour in egg whites and season with salt/pepper.
  6. Cook until mostly set, then fold into an omelet.
  7. Serve with salsa on top.

5) Greek Yogurt Chicken Salad (No Mayo)

Creamy, tangy, and surprisingly filling. Greek yogurt gives you protein plus that classic “chicken salad” texture without the heavy mayo calories.

Ingredients: cooked shredded chicken, plain Greek yogurt, celery, red onion, mustard, lemon juice, salt, pepper
Instructions:

  1. Shred cooked chicken and let it cool.
  2. Dice celery and red onion finely.
  3. In a bowl, mix Greek yogurt, mustard, lemon juice, salt, and pepper.
  4. Add chicken and veggies to the bowl.
  5. Stir until evenly coated and creamy.
  6. Taste and adjust seasoning (more lemon or pepper).
  7. Serve in lettuce cups or with cucumber slices.

6) Tuna Cucumber Boats

Crisp, refreshing, and quick—great when you need protein without cooking. The cucumber adds volume and crunch while keeping the meal light.

Ingredients: canned tuna (in water), Greek yogurt or light mayo, mustard, pickle relish (optional), cucumber, pepper, lemon
Instructions:

  1. Drain tuna very well.
  2. Mix tuna with yogurt/light mayo, mustard, pepper, and lemon.
  3. Wash cucumbers and cut them in half lengthwise.
  4. Scoop out seeds slightly to make “boats.”
  5. Spoon tuna mixture into each cucumber half.
  6. Sprinkle extra pepper or herbs if desired.
  7. Chill 5–10 minutes, then serve.

7) Salmon + Asparagus (Air Fryer or Oven)

Salmon is rich and satisfying, so you don’t need a big portion to feel full. Pair it with asparagus for a clean, simple plate that looks fancy.
Ingredients: salmon fillet, asparagus, lemon, garlic powder, salt, pepper, olive oil spray
Instructions:

  1. Preheat air fryer to 390°F (or oven to 425°F).
  2. Pat salmon dry and season with salt, pepper, garlic powder.
  3. Trim asparagus ends and season with salt/pepper + oil spray.
  4. Cook salmon 8–12 minutes depending on thickness.
  5. Cook asparagus 6–8 minutes until tender-crisp.
  6. Squeeze lemon over both.
  7. Plate and serve immediately.

8) Turkey & Zucchini Meatballs (Baked)

These meatballs are juicy and high-protein, and the zucchini keeps them moist without adding many calories. Great for meal prep.
Ingredients: lean ground turkey, grated zucchini, egg white, garlic, Italian seasoning, salt, pepper
Instructions:

  1. Preheat oven to 400°F and line a baking tray.
  2. Grate zucchini and squeeze out excess water.
  3. Mix turkey, zucchini, egg white, garlic, and seasonings.
  4. Shape into small meatballs for faster cooking.
  5. Arrange on tray with space between them.
  6. Bake 15–18 minutes until cooked through.
  7. Rest 3 minutes, then serve with marinara or veggies.

9) Tofu Veggie “Power Bowl”

Tofu can be super satisfying when crisped and seasoned well. This bowl is high-protein, high-volume, and easy to customize with whatever vegetables you have.
Ingredients: extra-firm tofu, soy sauce, garlic, cornstarch (optional), cauliflower rice, cucumbers, carrots, green onion
Instructions:

  1. Press tofu 10 minutes to remove moisture.
  2. Cube tofu and toss with soy sauce + garlic.
  3. Optional: coat lightly with cornstarch for crisp edges.
  4. Pan-sear in a nonstick skillet until golden.
  5. Microwave or sauté cauliflower rice until hot.
  6. Assemble bowl: cauliflower rice + veggies + tofu.
  7. Top with green onion and extra sauce if needed.

10) Cottage Cheese Protein Plate

This is the easiest “no-cook” high-protein meal that still feels balanced. Cottage cheese is filling, and pairing it with fruit/veg makes it taste fresh.
Ingredients: low-fat cottage cheese, cucumber, cherry tomatoes, berries or melon, salt, pepper, everything bagel seasoning (optional)
Instructions:

  1. Wash and slice cucumbers and tomatoes.
  2. Add cottage cheese to a bowl or plate.
  3. Season with pepper and a pinch of salt.
  4. Add everything bagel seasoning if you like.
  5. Arrange veggies on the side for crunch.
  6. Add fruit for sweetness and balance.
  7. Serve immediately (or meal prep in containers).

11) Chicken Fajita Bowl (No Tortilla)

All the fajita flavor, fewer calories. You get lean protein, big veggies, and you can keep it lighter by choosing cauliflower rice or a small portion of brown rice.

Ingredients: chicken breast, bell peppers, onion, fajita seasoning, lime, cauliflower rice or rice
Instructions:

  1. Slice chicken, peppers, and onion thinly.
  2. Heat a nonstick skillet and add chicken with seasoning.
  3. Cook chicken until nearly done.
  4. Add peppers and onion; sauté until tender-crisp.
  5. Cook cauliflower rice (or rice) separately.
  6. Assemble bowl and squeeze lime over top.
  7. Optional: add salsa for extra flavor.

12) Lentil & Egg Protein Salad

Lentils bring protein and fiber, and adding eggs boosts the protein even more while keeping calories reasonable. It’s hearty but still fresh.

Ingredients: cooked lentils, hard-boiled eggs, cucumber, tomato, lemon juice, salt, pepper, parsley
Instructions:

  1. Cook lentils until tender; drain and cool.
  2. Hard-boil eggs, peel, and slice.
  3. Dice cucumber and tomato.
  4. Mix lentils and veggies in a bowl.
  5. Dress with lemon juice, salt, pepper.
  6. Add sliced eggs on top.
  7. Sprinkle parsley and serve chilled.

13) Beef & Broccoli (Lean, Light)

You still can do beef and keep it lean. Using a light sauce and lots of broccoli makes it satisfying without turning into a heavy takeout-style meal.

Ingredients: lean flank steak or sirloin, broccoli, soy sauce, garlic, ginger, cornstarch (small amount), green onion
Instructions:

  1. Slice beef thinly against the grain.
  2. Steam or microwave broccoli until bright green.
  3. Mix sauce: soy sauce + garlic + ginger + water.
  4. Sear beef quickly in a hot pan.
  5. Add sauce and simmer 1–2 minutes.
  6. Add broccoli and toss to coat.
  7. Top with green onion and serve.

14) Protein Pasta (Chickpea Pasta + Turkey Marinara)

This feels like comfort food but can be very macro-friendly. Chickpea pasta and lean turkey create a high-protein base, and marinara keeps it simple.

Ingredients: chickpea pasta, lean ground turkey, marinara sauce, garlic, Italian seasoning, spinach (optional)
Instructions:

  1. Boil chickpea pasta according to package directions.
  2. Brown turkey in a skillet and season.
  3. Add garlic and cook 30 seconds.
  4. Stir in marinara and simmer 3–5 minutes.
  5. Add spinach until wilted (optional).
  6. Drain pasta and combine with sauce.
  7. Serve hot, add chili flakes if desired.

15) Protein Smoothie Bowl (Light but Filling)

A smoothie bowl can be low-calorie and high-protein if you build it smart. Keep fruit moderate and rely on Greek yogurt or protein powder for the main protein source.

Ingredients: Greek yogurt, protein powder (optional), frozen berries, splash of almond milk, chia seeds, sliced strawberries
Instructions:

  1. Add frozen berries to a blender.
  2. Add Greek yogurt and a small splash of almond milk.
  3. Blend thick; add liquid slowly to avoid making it runny.
  4. Taste and adjust sweetness (optional).
  5. Pour into a bowl.
  6. Top with chia seeds and sliced fruit.
  7. Serve immediately while thick.

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