24 High Protein Low Calorie Meals for Weight Loss
When it comes to shedding pounds, controlling calories and boosting protein intake are key. Protein helps maintain muscle while burning fat and keeps hunger at bay. Dive into our 24 High Protein Low Calorie Meals for Weight Loss to stay satisfied, fueled, and on track with your weight loss goals. Click now to start your journey!
1. Grilled Chicken Salad with Mixed Greens
Ingredients:
– 4 oz grilled chicken breast (120 calories, 24g protein)
– 2 cups mixed greens (20 calories)
– ½ cucumber, sliced (8 calories)
– 10 cherry tomatoes (30 calories)
– 1 tbsp balsamic vinaigrette (30 calories)
Preparation:
Grill the chicken breast until fully cooked, then slice it. In a bowl, toss the mixed greens, cucumber, and cherry tomatoes. Add the grilled chicken slices on top, and drizzle with balsamic vinaigrette.
Why It Works:
Grilled chicken breast is an excellent source of lean protein, while mixed greens provide essential vitamins with minimal calories. This meal is perfect for lunch or dinner and keeps you full without the extra calories.
2. Egg White Omelette with Spinach and Feta
Ingredients:-
– 4 egg whites (68 calories, 14g protein)
– 1 cup spinach (7 calories)
– 1 oz feta cheese (75 calories, 4g protein)
– 1 tsp olive oil (40 calories)
Preparation:-
Heat olive oil in a pan. Add spinach and sauté until wilted. Pour the egg whites, cook until set, and sprinkle feta cheese on top. Fold the omelet and serve.
Why It Works:-
Egg whites are low in calories but high in protein, and spinach is packed with nutrients like iron and vitamins. Feta adds flavor with a slight protein boost, making this a great breakfast option.
3. Turkey and Avocado Lettuce Wraps
Ingredients:-
– 4 oz sliced turkey breast (120 calories, 24g protein)
– ½ avocado, sliced (120 calories, 2g protein)
– 4 large lettuce leaves (8 calories)
– 1 tbsp mustard (5 calories)
Preparation:-
Lay the turkey slices on the lettuce leaves, add avocado slices, and top with mustard. Roll up the lettuce leaves into wraps.
Why It Works:-
Turkey is another lean protein source, while avocado provides healthy fats that support weight loss. The lettuce wraps offer a low-calorie alternative to bread.
4.3. Turkey and Avocado Lettuce Wraps
Ingredients:-
– 1 cup low-fat cottage cheese (206 calories, 28g protein)
– ½ cup mixed berries (30 calories)
Preparation:-
Spoon cottage cheese into a bowl, top with mixed berries, and enjoy.
Why It Works:-
Cottage cheese is high in protein and low in fat, making it ideal for weight loss. Berries add natural sweetness and antioxidants with minimal calories.
5. Grilled Salmon with Asparagus
Ingredients:-
– 4 oz grilled salmon (200 calories, 23g protein)
– 1 cup asparagus (27 calories)
– 1 tsp lemon juice (4 calories)
Preparation:-
Grill the salmon until cooked through. Steam the asparagus and serve with salmon. Drizzle lemon juice on top.
Why It Works:-
Salmon is rich in omega-3 fatty acids, which are beneficial for heart health and weight management. Asparagus is low in calories and fiber, complementing the protein-rich salmon.
6. Greek Yogurt with Almonds and Honey
Ingredients:-
– 1 cup plain Greek yogurt (100 calories, 10g protein)
– 10 almonds, chopped (70 calories, 2g protein)
– 1 tsp honey (20 calories)
Preparation:-
Mix Greek yogurt with almonds and drizzle honey on top.
Why It Works:-
Greek yogurt is an excellent source of protein and probiotics. Almonds provide healthy fats, while honey adds a touch of sweetness.
7. Tuna Salad with Celery and Greek Yogurt
Ingredients:-
– 1 can of tuna in water (100 calories, 20g protein)
– 2 tbsp Greek yogurt (20 calories, 2g protein)
– 2 celery sticks, chopped (10 calories)
– 1 tsp mustard (5 calories)
Preparation:-
Mix the tuna with a bowl of Greek yogurt, celery, and mustard. Serve chilled.
Why It Works:-
Tuna is a lean protein source, and replacing mayonnaise with Greek yogurt cuts calories while adding extra protein. Celery adds crunch and fiber without many calories.
8. Tofu Stir-Fry with Broccoli and Bell Peppers
Ingredients:-
– 4 oz firm tofu, cubed (94 calories, 10g protein)
– 1 cup broccoli florets (30 calories)
– ½ red bell pepper, sliced (12 calories)
– 1 tsp soy sauce (10 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Heat olive oil in a pan. Add tofu cubes and cook until browned. Add broccoli, bell peppers, and soy sauce, and stir-fry until vegetables are tender.
Why It Works:-
Tofu is a versatile plant-based protein, and broccoli and bell peppers are low-calorie, nutrient-dense vegetables. This meal is filling yet light, perfect for dinner.
9. Shrimp and Zucchini Noodles
Ingredients:-
– 4 oz shrimp, peeled (112 calories, 24g protein)
– 1 large zucchini, spiralized (33 calories)
– 1 tsp garlic, minced (5 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Heat olive oil in a pan, sauté garlic, and add shrimp. Cook until shrimp is pink, then add zucchini noodles and cook for another 2 minutes.
Why It Works:-
Shrimp is low in calories, but high in protein, and zucchini noodles are a low-carb alternative to pasta. This dish is light, flavorful, and satisfying.
10. Quinoa and Black Bean Bowl
Ingredients:-
– ½ cup cooked quinoa (111 calories, 4g protein)
– ½ cup black beans, drained (114 calories, 8g protein)
– ¼ avocado, diced (60 calories)
– 1 tbsp salsa (5 calories)
Preparation:-
Combine cooked quinoa, black beans, and avocado in a bowl. Top with salsa.
Why It Works:-
Quinoa is a complete protein and a good source of fiber, while black beans add additional protein and fiber. Avocado and salsa enhance the flavor without adding too many calories.
11. Chicken and Vegetable Skewers
Ingredients:-
– 4 oz chicken breast, cubed (120 calories, 24g protein)
– 1 red bell pepper, chopped (25 calories)
– 1 zucchini, sliced (33 calories)
– 1 tsp olive oil (40 calories)
– 1 tsp lemon juice (4 calories)
Preparation:-
Thread chicken and vegetables onto skewers. Brush with olive oil and grill until chicken is cooked through. Drizzle with lemon juice before serving.
Why It Works:-
This meal is high in protein and low in calories. It consists of lean chicken and nutritious vegetables. The skewers are easy to make and perfect for a quick dinner.
12. Egg and Veggie Breakfast Muffins
Ingredients:-
– 4 egg whites (68 calories, 14g protein)
– 1 whole egg (70 calories, 6g protein)
– 1 cup spinach (7 calories)
– ½ bell pepper, chopped (12 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Preheat the oven to 350°F. Sauté spinach and bell pepper in olive oil. Beat the eggs and egg whites, then mix in the sautéed vegetables. Pour the mixture into muffin tins and bake for 15-20 minutes.
Why It Works:-
These breakfast muffins are portable, high in protein, and low in calories. They’re perfect for meal prep and can be customized with different veggies.
13. Turkey and Quinoa Stuffed Bell Peppers
Ingredients:-
– 4 oz ground turkey (120 calories, 24g protein)
– ½ cup cooked quinoa (111 calories, 4g protein)
– 2 large bell peppers, halved (50 calories)
– 1 tsp olive oil (40 calories)
– 1 tsp tomato paste (10 calories)
Preparation:-
Preheat the oven to 375°F. Sauté ground turkey in olive oil until browned, then mix in cooked quinoa and tomato paste. Stuff the bell pepper halves with the mixture and bake for 20-25 minutes.
Why It Works:-
This dish is rich in protein and fiber, keeping you full longer. The bell peppers add sweetness and crunch, making it a satisfying and balanced meal.
14. Baked Cod with Lemon and Garlic
Ingredients:-
– 4 oz cod fillet (93 calories, 20g protein)
– 1 tsp lemon juice (4 calories)
– 1 garlic clove, minced (5 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Preheat the oven to 400°F. Place the cod fillet on a baking sheet and drizzle with olive oil, lemon juice, and garlic. Bake for 12-15 minutes until the fish is flaky.
Why It Works:-
Cod is a low-calorie, high-protein fish that’s mild in flavor and easy to prepare. Lemon and garlic enhance the taste without adding extra calories.
15. Chickpea Salad with Cucumber and Tomato
Ingredients:-
– ½ cup canned chickpeas, drained (120 calories, 6g protein)
– ½ cucumber, diced (8 calories)
– 10 cherry tomatoes, halved (30 calories)
– 1 tbsp lemon juice (4 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Mix chickpeas, cucumber, and cherry tomatoes in a bowl. Drizzle with olive oil and lemon juice.
Why It Works:-
Chickpeas are an excellent plant-based protein source, and cucumbers and tomatoes are low in calories but high in water content, making this salad hydrating and filling.
16. Oven-baked chicken with Cauliflower Rice
Ingredients:-
– 4 oz chicken breast (120 calories, 24g protein)
– 1 cup cauliflower rice (25 calories)
– 1 tsp olive oil (40 calories)
– 1 tsp paprika (6 calories)
Preparation:-
Preheat the oven to 375°F. Rub the chicken with olive oil and paprika, then bake for 20-25 minutes. Serve with cauliflower rice.
Why It Works:-
Cauliflower rice is a low-carb, low-calorie substitute for regular rice. When paired with baked chicken, it creates a balanced, protein-rich meal that’s satisfying and nutritious.
17. Grilled Turkey Burger with Sweet Potato Fries
Ingredients:-
– 4 oz ground turkey patty (120 calories, 24g protein)
– 1 whole-wheat bun (110 calories, 5g protein)
– ½ sweet potato, sliced into fries (60 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Grill the turkey patty until cooked through. Serve on a whole-wheat bun. Toss sweet potato fries in olive oil and bake at 400°F for 20 minutes.
Why It Works:-
Turkey burgers are a lean alternative to beef, providing plenty of protein with fewer calories. Sweet potato fries are healthier than regular fries, adding fiber and vitamins.
18. Vegetable and Lentil Soup
Ingredients:-
– 1 cup cooked lentils (230 calories, 18g protein)
– 1 carrot, diced (25 calories)
– 1 celery stick, diced (10 calories)
– 1 tomato, chopped (22 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Sauté the carrot, celery, and tomato in olive oil until softened. Add cooked lentils and simmer for 10 minutes.
Why It Works:-
Lentils are packed with protein and fiber, making this soup hearty and filling. The vegetables add flavor and nutrients without significantly increasing the calorie count.
19. Grilled Chicken with Quinoa and Steamed Broccoli
Ingredients:-
– 4 oz grilled chicken breast (120 calories, 24g protein)
– ½ cup cooked quinoa (111 calories, 4g protein)
– 1 cup steamed broccoli (30 calories)
Preparation:-
Grill the chicken until cooked through. Serve with cooked quinoa and steamed broccoli.
Why It Works:-
This classic meal combines lean protein, whole grains, and vegetables. It’s well-balanced and perfect for meal prep, ensuring you stay full and nourished.
20. Baked Tofu with Roasted Brussels Sprouts
Ingredients:-
– 4 oz firm tofu, cubed (94 calories, 10g protein)
– 1 cup Brussels sprouts, halved (38 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Preheat the oven to 400°F. Toss tofu cubes and Brussels sprouts in olive oil and roast for 20 minutes.
Why It Works:-
Tofu is a versatile plant-based protein, and Brussels sprouts are rich in fiber and vitamins. Roasting enhances the natural flavors, making this dish both delicious and satisfying.
21. Chicken and Pineapple Skewers
Ingredients:-
– 4 oz chicken breast, cubed (120 calories, 24g protein)
– ½ cup pineapple chunks (41 calories)
– 1 red bell pepper, chopped (25 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Thread chicken, pineapple, and bell pepper onto skewers. Brush with olive oil and grill until chicken is cooked through.
Why It Works:-
The sweetness of the pineapple complements the savory chicken, creating a balanced and tasty meal. This dish is high in protein and low in calories, perfect for a summer barbecue.
22. Egg Salad with Greek Yogurt
Ingredients:-
– 2 hard-boiled eggs, chopped (140 calories, 12g protein)
– 2 tbsp Greek yogurt (20 calories, 2g protein)
– 1 celery stick, chopped (5 calories)
– 1 tsp mustard (5 calories)
Preparation:-
Mix chopped eggs, Greek yogurt, celery, and mustard in a bowl.
Why It Works:-
This egg salad is a lighter version of the classic, with Greek yogurt replacing mayonnaise. It’s high in protein and can be eaten as a sandwich filling or on its own.
23. Turkey and Spinach Meatballs
Ingredients:-
– 4 oz ground turkey (120 calories, 24g protein)
– 1 cup spinach, chopped (7 calories)
– 1 garlic clove, minced (5 calories)
– 1 tsp olive oil (40 calories)
Preparation:-
Preheat the oven to 375°F. Mix ground turkey, spinach, garlic, and olive oil. Form into meatballs and bake for 15-20 minutes.
Why It Works:-
These meatballs are lean and packed with protein. Spinach adds nutrients without calories, making this a healthy and satisfying meal.
24. Greek Yogurt Chicken Salad
Ingredients:-
– 4 oz grilled chicken breast, chopped (120 calories, 24g protein)
– 2 tbsp Greek yogurt (20 calories, 2g protein)
– 1 celery stick, chopped (5 calories)
– 1 tbsp lemon juice (4 calories)
Preparation:-
Mix grilled chicken, Greek yogurt, celery, and lemon juice in a bowl. Serve chilled.
Why It Works:-
This chicken salad is light and refreshing. Greek yogurt provides a creamy texture without the calories of mayonnaise. It’s perfect for a light lunch or dinner.
Conclusion
Incorporating “24 High Protein Low Calorie Meals for Weight Loss ” into your diet is a powerful way to shed pounds while staying satisfied and nourished. These delicious, easy-to-make meals are perfect for anyone aiming to lose weight without compromising flavor. Consistency is key—pick the meals you love and can enjoy regularly. Click now and start your journey to healthy, sustainable weight loss!
Frequently Asked Questions (FAQs)
Can You Lose Weight on a High-Protein, Low-Calorie Diet?
Yes, a high-protein, low-calorie diet can be very effective for weight loss. Protein helps keep you full longer and supports muscle maintenance while you reduce overall calorie intake, leading to fat loss without feeling overly hungry.
What Meals Are Low in Calories but High in Protein?
Low-calorie, high-protein meals include grilled chicken salad, turkey and vegetable stir-fry, baked fish with steamed broccoli, and egg white omelets with spinach. These meals are filling, nutritious, and help with weight loss.
How to Get 130g of Protein a Day?
To get 130g of protein a day, include protein-rich foods like chicken breast, eggs, Greek yogurt, tofu, and protein shakes in your meals. For example, you could have eggs for breakfast, a chicken salad for lunch, a protein shake as a snack, and grilled fish for dinner.
How to Get 70g of Protein a Day?
Reaching 70g of protein a day can be achieved by eating foods like two eggs for breakfast (12g), a serving of Greek yogurt (20g), a portion of chicken breast at lunch (25g), and a handful of nuts or a protein bar as a snack (13g).
Simple Low-Calorie High-Protein Meals for Weight Loss
Simple low-calorie, high-protein meals for weight loss include grilled chicken with vegetables, cottage cheese with berries, tuna salad with leafy greens, and scrambled egg whites with turkey bacon. These meals are quick to prepare and support weight loss.
Simple Low-Calorie High-Protein Meals
Simple low-calorie, high-protein meals include baked tofu with stir-fried vegetables, a shrimp and avocado salad, and a turkey and cucumber wrap. These meals are easy to make and keep you satisfied while reducing calorie intake.
Low-Calorie High-Protein Meals on a Budget
Budget-friendly, low-calorie, high-protein meals include lentil soup, scrambled eggs with spinach, canned tuna salad, and black bean chili. These meals are cost-effective, nutritious, and support weight loss goals.
7-Day Protein Diet Plan for Weight Loss
A 7-day protein diet plan for weight loss might include meals like scrambled eggs for breakfast, grilled chicken or turkey salad for lunch, and baked fish or tofu with vegetables for dinner. Snacks could include Greek yogurt, cottage cheese, or protein shakes.
High-Protein, Low-Calorie Meals Under 300 Calories
Meals under 300 calories that are high in protein include a three-egg white omelet with spinach and tomatoes, grilled shrimp with mixed greens, and a small serving of cottage cheese with cucumber slices. These meals are light yet satisfying.
High Protein Recipes for Weight Loss Vegetarian
Vegetarian high-protein recipes for weight loss include lentil soup, quinoa salad with chickpeas, tofu stir-fry, and Greek yogurt with nuts and seeds. These meals are filling, nutrient-dense, and suitable for vegetarians.
High Protein Low-Calorie Foods
High-protein, low-calorie foods include egg whites, chicken breast, Greek yogurt, cottage cheese, tofu, fish, and legumes. These foods help you meet protein needs while keeping calorie intake low, making them ideal for weight loss.