Struggling to balance protein and calories for effective weight loss? Discover 30 high protein low-calorie recipes for weight loss that keep you full and satisfied. From breakfast to snacks, these unique, delicious options will fuel your journey to better health. Click now to explore these tasty solutions and reach your goals!
What Makes a Recipe High in Protein and Low in Calories?
High-protein recipes include ingredients rich in protein but low in fat and carbs. Protein helps build muscle, maintain metabolism, and keep you full longer. Low-calorie recipes focus on reducing overall calorie intake, making it easier to create a calorie deficit for weight loss.
Key Ingredients for High-Protein, Low-Calorie Recipes:
– Lean meats like chicken, turkey, and lean beef
– Fish and seafood such as salmon, cod, and shrimp
– Eggs and egg whites
– Low-fat dairy like Greek yogurt, cottage cheese, and skim milk
– Plant-based proteins such as tofu, tempeh, and legumes
– Protein-rich vegetables like spinach, broccoli, and cauliflower
30 High Protein Low-Calorie Recipes for Weight Loss
1. Greek Yogurt Parfait with Berries
Calories: 150 | Protein: 15g
A delicious breakfast option, Greek yoghurt parfaits combine high-protein yoghurt with antioxidant-rich berries.
Ingredients:
– 1 cup non-fat Greek yogurt
– ½ cup mixed berries (blueberries, strawberries, raspberries)
– 1 tablespoon chia seeds
– 1 tablespoon honey
Instructions:
1. Layer yogurt, berries, and chia seeds in a bowl.
2. Drizzle with honey for added sweetness.
2. Egg White and Spinach Omelet
Calories: 120 | Protein: 18g
Egg whites are low in calories but packed with protein, making them a perfect breakfast option for weight loss.
Ingredients:
– 4 egg whites
– 1 cup fresh spinach
– ¼ cup diced tomatoes
– Salt and pepper to taste
Instructions:
1. In a non-stick pan, cook spinach until wilted.
2. Pour the egg whites and tomatoes, and cook until firm.
3. Season with salt and pepper.
3. Turkey and Avocado Lettuce Wraps
Calories: 180 | Protein: 20g
These lettuce wraps are a great low-carb, high-protein lunch option.
Ingredients:
– 4 slices turkey breast
– ½ avocado, sliced
– 4 large romaine lettuce leaves
– 1 tablespoon mustard
Instructions:
1. Place turkey slices and avocado inside each lettuce leaf.
2. Drizzle with mustard and wrap tightly.
4. Grilled Chicken Salad with Balsamic Dressing
Calories: 250 | Protein: 30g
Lean grilled chicken, fresh vegetables, and light dressing make a satisfying meal.
Ingredients:
– 1 grilled chicken breast (skinless)
– 2 cups mixed greens (spinach, arugula, romaine)
– ½ cucumber, sliced
– 1 small tomato, diced
– 2 tablespoons balsamic vinegar
– 1 tablespoon olive oil
Instructions:
1. Grill chicken until fully cooked.
2. Combine greens, cucumber, and tomato in a large bowl.
3. Top with chicken and drizzle with balsamic vinegar and olive oil.
5. Tuna Salad with Greek Yogurt
Calories: 200 | Protein: 22g
A high-protein twist on the classic tuna salad, using Greek yoghurt instead of mayonnaise.
Ingredients:
– 1 can tuna (in water)
– ¼ cup non-fat Greek yoghurt
– 1 tablespoon mustard
– 1 tablespoon chopped celery
– Salt and pepper to taste
Instructions:
1. Drain the tuna and mix it with Greek yoghurt, mustard, and celery.
2. Season with salt and pepper.
6. Cottage Cheese and Pineapple Snack
Calories: 150 | Protein: 18g
Cottage cheese is a protein powerhouse; pairing it with pineapple gives a sweet and tangy twist.
Ingredients:
– 1 cup low-fat cottage cheese
– ½ cup fresh pineapple chunks
Instructions:
1. Combine cottage cheese and pineapple in a bowl.
7. Salmon and Asparagus Sheet Pan Dinner
Calories: 300 | Protein: 35g
This one-pan meal is easy to make and flavorful, with high-protein salmon and low-calorie asparagus.
Ingredients:
– 1 salmon fillet (4 oz)
– 1 cup asparagus, trimmed
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place salmon and asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper.
3. Bake for 15-20 minutes.
8. Tofu Stir-Fry with Vegetables
Calories: 220 | Protein: 18g
Tofu is an excellent plant-based protein source, and stir-frying it with veggies creates a delicious, low-calorie meal.
Ingredients:
– ½ block firm tofu, cubed
– 1 cup broccoli florets
– ½ bell pepper, sliced
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
Instructions:
1. Heat sesame oil in a pan and cook tofu until golden brown.
2. Add broccoli and bell pepper and stir-fry for 5 minutes.
3. Drizzle with soy sauce and serve.
9. Egg White and Vegetable Scramble
Calories: 110 | Protein: 14g
Egg whites combined with fresh vegetables make a light and protein-packed breakfast.
Ingredients:
– 4 egg whites
– ½ cup diced bell peppers
– ½ cup chopped spinach
– Salt and pepper to taste
Instructions:
1. In a non-stick pan, cook vegetables until tender.
2. Add egg whites and scramble until cooked through.
3. Season with salt and pepper.
10. Grilled Shrimp Skewers
Calories: 140 | Protein: 22g
Shrimp is naturally low in calories and high in protein, making it an excellent choice for weight loss.
Ingredients:
– 10 large shrimp, peeled and deveined
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– 1 teaspoon lemon juice
Instructions:
1. Toss shrimp with olive oil, garlic powder, and lemon juice.
2. Thread shrimp onto skewers and grill for 3-5 minutes on each side.
11. Zucchini Noodles with Turkey Meatballs
Calories: 250 | Protein: 28g
Zucchini noodles are a low-carb alternative to pasta, and they pair perfectly with lean turkey meatballs.
Ingredients:
– 1 medium zucchini, spiralized
– 4 turkey meatballs
– 1 cup marinara sauce (low-sugar)
Instructions:
1. Cook turkey meatballs according to package instructions.
2. Sauté zucchini noodles in a pan for 3-4 minutes.
3. Top noodles with meatballs and marinara sauce.
12. Chickpea Salad with Cucumber and Tomato
Calories: 220 | Protein: 15g
Chickpeas are a great plant-based protein, and this salad is refreshing and satisfying.
Ingredients:
– 1 can chickpeas, drained and rinsed
– ½ cucumber, diced
– 1 tomato, chopped
– 1 tablespoon olive oil
– 1 tablespoon lemon juice
Instructions:
1. Combine chickpeas, cucumber, and tomato in a bowl.
2. Drizzle with olive oil and lemon juice.
13. Cottage Cheese Pancakes
Calories: 180 | Protein: 20g
A protein-packed twist on traditional pancakes, using cottage cheese as the base.
Ingredients:
– ½ cup low-fat cottage cheese
– 2 eggs
– ¼ cup oats
– 1 teaspoon vanilla extract
Instructions:
1. Blend all ingredients until smooth.
2. Cook pancakes in a non-stick skillet until golden brown.
14. Baked Cod with Lemon and Herbs
Calories: 220 | Protein: 30g
Cod is a lean fish high in protein and low in calories, making it perfect for weight loss.
Ingredients:
– 1 cod fillet (4 oz)
– 1 tablespoon olive oil
– 1 teaspoon lemon juice
– 1 teaspoon mixed herbs
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Place cod on a baking sheet, drizzle with olive oil and lemon juice, and sprinkle with herbs.
3. Bake for 15-20 minutes.
15. Turkey Chili
Calories: 280 | Protein: 32g
This hearty and healthy turkey chilli is loaded with protein and flavour but low in calories.
Ingredients:
– 1 pound ground turkey
– 1 can diced tomatoes
– 1 can black beans (rinsed)
– 1 tablespoon chili powder
– 1 onion, diced
Instructions:
1. Brown turkey in a large pot.
2. Add onions, tomatoes, beans, and chilli powder.
3. Simmer for 20 minutes.
16. Egg Salad with Avocado
Calories: 220 | Protein: 18g
Egg salad is a classic, but replacing mayonnaise with avocado cuts calories and adds healthy fats that keep you feeling full.
Ingredients:
– 3 hard-boiled eggs
– ½ avocado, mashed
– 1 teaspoon mustard
– Salt and pepper to taste
Instructions:
1. Chop the hard-boiled eggs and combine them with mashed avocado and mustard.
2. Season with salt and pepper and serve.
17. Grilled Chicken and Vegetable Kabobs
Calories: 240 | Protein: 30g
These easy-to-make kabobs offer an outstanding balance of protein and fiber from vegetables, making them a low-calorie, nutrient-packed meal.
Ingredients:
– 1 chicken breast, cut into chunks
– 1 bell pepper, cut into squares
– 1 zucchini, sliced
– 1 tablespoon olive oil
– 1 teaspoon paprika
Instructions:
1. Toss chicken and vegetables in olive oil and paprika.
2. Thread onto skewers and grill for 10-12 minutes.
18. Low-Fat Turkey Bacon Wraps
Calories: 190 | Protein: 22g
Turkey bacon is a great low-calorie, high-protein alternative to regular bacon. Combine it with fresh vegetables for a healthy lunch.
Ingredients:
– 3 slices turkey bacon
– 1 large whole wheat tortilla
– 1 tablespoon light mayonnaise
– ½ cup lettuce, shredded
Instructions:
1. Cook turkey bacon until crispy.
2. Spread mayonnaise on the tortilla, layer lettuce and bacon, and roll up.
19. Shrimp and Avocado Salad
Calories: 220 | Protein: 22g
A refreshing and filling salad that combines high-protein shrimp with healthy fats from avocado, keeping you full without too many calories.
Ingredients:
– 10 large shrimp, cooked and peeled
– ½ avocado, sliced
– 2 cups mixed greens
– 1 tablespoon lemon juice
– 1 teaspoon olive oil
Instructions:
1. Toss shrimp, avocado, and mixed greens with lemon juice and olive oil.
2. Serve chilled.
20. Baked Chicken Thighs with Herbs
Calories: 250 | Protein: 30g
Chicken thighs provide a rich flavour, and when baked with herbs, they offer a filling and protein-packed meal.
Ingredients:
– 2 skinless chicken thighs
– 1 tablespoon olive oil
– 1 teaspoon rosemary
– 1 teaspoon thyme
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rub the chicken thighs with olive oil and herbs.
3. Bake for 25-30 minutes.
21. Quinoa Salad with Chickpeas
Calories: 240 | Protein: 12g
This plant-based quinoa and chickpea salad are high in protein and fibre, making it a perfect low-calorie, high-protein meal.
Ingredients:
– ½ cup cooked quinoa
– ½ can chickpeas, drained and rinsed
– 1 tablespoon lemon juice
– ½ cup chopped cucumber
Instructions:
1. Mix quinoa, chickpeas, and cucumber in a bowl.
2. Drizzle with lemon juice and serve.
22. Protein-Packed Smoothie with Spinach and Almond Butter
Calories: 210 | Protein: 20g
This smoothie is a perfect on-the-go option, loaded with protein from almond butter and spinach for extra nutrients.
Ingredients:
– 1 scoop vanilla protein powder
– 1 cup almond milk (unsweetened)
– 1 tablespoon almond butter
– 1 cup spinach
– ½ banana
Instructions:
1. Blend all ingredients until smooth.
2. Enjoy a nutritious breakfast or snack.
23. Low-Calorie Chicken Fajitas
Calories: 260 | Protein: 32g
Although fajitas are typically high in calories, using lean chicken and minimal oil makes them a healthy, high-protein option.
Ingredients:
– 1 chicken breast, sliced
– ½ bell pepper, sliced
– ½ onion, sliced
– 1 tablespoon olive oil
– 1 teaspoon cumin
Instructions:
1. Sauté chicken, bell pepper, and onion in olive oil.
2. Season with cumin and serve on whole wheat tortillas.
24. Black Bean and Quinoa Bowls
Calories: 300 | Protein: 14g
Black beans are a fantastic plant-based protein source, and when paired with quinoa, they create a filling and nutrient-rich meal.
Ingredients:
– ½ cup cooked quinoa
– ½ cup black beans
– ¼ avocado, diced
– 1 tablespoon salsa
Instructions:
1. Combine quinoa and black beans in a bowl.
2. Top with avocado and salsa for a flavorful meal.
25. Lean Ground Beef Stir-Fry
Calories: 280 | Protein: 35g
This beef stir-fry is a simple, quick meal that provides a hefty dose of protein while keeping the calorie count low.
Ingredients:
– 1/4 pound lean ground beef
– 1 cup broccoli florets
– 1 tablespoon soy sauce
– 1 teaspoon garlic powder
Instructions:
1. Brown the ground beef in a pan.
2. Add stir-frying broccoli, soy sauce, and garlic powdering until vegetables are tender.
26. Tuna-Stuffed Bell Peppers
Calories: 230 | Protein: 24g
These tuna-stuffed bell peppers are light but filling, thanks to the protein-rich tuna and crunchy vegetables.
Ingredients:
– 1 can tuna, drained
– 1 bell pepper, halved and deseeded
– ¼ cup non-fat Greek yoghurt
– 1 tablespoon mustard
Instructions:
1. Mix tuna with Greek yoghurt and mustard.
2. Stuff the mixture into the bell pepper halves and serve.
27. Turkey Burgers with Lettuce Buns
Calories: 250 | Protein: 28g
Swap the bun for lettuce in these juicy turkey burgers to save on calories while enjoying a high-protein meal.
Ingredients:
– 1 ground turkey patty
– 2 large lettuce leaves
– 1 slice tomato
– 1 tablespoon mustard
Instructions:
1. Grill or pan-fry the turkey patty until fully cooked.
2. Wrap in lettuce leaves with tomato and mustard.
28. Grilled Salmon with Mango Salsa
Calories: 290 | Protein: 34g
Salmon is packed with omega-3 fatty acids and protein, making this dish a nutritional powerhouse.
Ingredients:
– 1 salmon fillet (4 oz)
– ¼ cup diced mango
– 1 tablespoon cilantro
– 1 teaspoon lime juice
Instructions:
1. Grill the salmon for 4-5 minutes on each side.
2. Top with mango salsa (mango, cilantro, and lime juice).
29. Spinach and Mushroom Frittata
Calories: 220 | Protein: 18g
A frittata is a versatile, protein-rich breakfast, lunch, or dinner meal.
Ingredients:
– 4 egg whites
– 1 cup spinach
– ½ cup mushrooms, sliced
– Salt and pepper to taste
Instructions:
1. Sauté spinach and mushrooms until soft.
2. Pour in egg whites and cook until set.
30. Baked Sweet Potato with Black Beans and Greek Yogurt
Calories: 240 | Protein: 12g
Sweet potatoes are fiber-rich, combined with black beans and Greek yogurt to boost protein content.
Ingredients:
– 1 medium sweet potato, baked
– ½ cup black beans
– 2 tablespoons non-fat Greek yogurt
– 1 teaspoon cumin
Instructions:
1. Open the baked sweet potato and top with black beans, Greek yogurt, and cumin.
Table: Summary of High-Protein, Low-Calorie Ingredients
| Ingredient | Calories per Serving | Protein per Serving |
| Greek Yogurt (1 cup) | 100 | 15g |
| Egg Whites (4) | 68 | 14g |
| Chicken Breast (4 oz) | 120 | 26g |
| Salmon (4 oz) | 200 | 30g |
| Tofu (½ block) | 180 | 18g |
| Cottage Cheese (1 cup) | 150 | 28g |
| Shrimp (10 pieces) | 100 | 20g |
Conclusion
Eating high-protein, low-calorie meals is a great way to fuel your body for weight loss while still enjoying delicious, satisfying dishes. The 30 recipes are easy to make, flavorful, and versatile, offering various options for breakfast, lunch, dinner, and snacks.
By incorporating these meals into your diet, you can stay on track with your weight loss goals without feeling deprived.
Frequently Asked Questions (FAQs)
Why are high-protein, low-calorie recipes important for weight loss?
High-protein meals help maintain muscle mass and keep you feeling full longer, while low-calorie options create the calorie deficit necessary for weight loss. Protein also boosts metabolism, allowing the body to burn more calories.
How much protein should I consume daily for weight loss?
For weight loss, consuming 1.2 to 1.6 grams of protein per kilogram of body weight is recommended. For example, if you weigh 70 kg, aim for 84 to 112 grams of protein daily.
Can these recipes be used for meal prep?
Absolutely! Many of these recipes are perfect for meal prep. You can prepare them in advance, store them in airtight containers, and enjoy them throughout the week.
Are there vegetarian, high-protein, low-calorie recipes?
Yes, recipes like the quinoa salad with chickpeas, black bean bowls, and tofu stir-fry offer plant-based protein options that are low in calories and high in nutrients.
Can you lose weight on a high protein low-calorie diet?
Yes, consuming high-protein, low-calorie meals can help you lose weight by keeping you full longer and preserving muscle mass while you burn fat.
What meals are low in calories but high in protein?
Meals like grilled chicken with steamed veggies, egg whites with spinach, and Greek yogurt with berries are both low in calories and high in protein.
Should I eat high protein meals to lose weight?
Yes, high-protein meals support weight loss by increasing satiety, boosting metabolism, and maintaining muscle while shedding fat.
What to eat for 40g of protein?
A meal with 40g of protein could include a large chicken breast, a cup of cottage cheese, or a protein shake with Greek yogurt and whey protein.
Simple high protein low calorie recipes for weight loss
Try grilled salmon with asparagus, turkey lettuce wraps, or a veggie omelet with egg whites for a quick, high-protein, low-calorie meal.
Simple low calorie high-protein meals
Grilled tofu with quinoa, boiled eggs with a side of veggies, or baked chicken with a salad are easy low-calorie, high-protein meals.
Low-calorie high protein meals on a budget
Budget-friendly options include canned tuna with spinach, lentil soups, and scrambled eggs with mixed vegetables.
High protein low-calorie meals under 300 calories
Consider meals like a grilled chicken salad, cottage cheese with cucumber, or a boiled egg with roasted veggies for under 300 calories.
High protein recipes for weight loss vegetarian
Vegetarian options include lentil curry, quinoa with black beans, or tofu stir-fry for high-protein, low-calorie meals.
Simple high protein meals
Quick options include a boiled egg with avocado, cottage cheese with fruit, or a turkey and spinach wrap.
6 high protein recipes for weight loss
1. Grilled chicken with broccoli
2. Greek yogurt parfait
3. Tofu stir-fry
4. Salmon with green beans
5. Egg white scramble
6. Lentil soup.
High-protein meals for weight loss and muscle gain
Meals like grilled turkey, egg whites with veggies, and salmon with quinoa provide the protein needed for muscle gain and fat loss.