27 High- Protein, Low Calorie Meal Ideas
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High-protein, low-calorie meals don’t have to be boring or bland. With the right ingredients and a little creativity, you can enjoy meals that are both delicious and nourishing
These meals are all less than 400 calories and have at least 20 grams of protein – perfect for anyone looking to stay energized throughout the day without overindulging.
Greek Chicken Wraps
These Greek chicken wraps are a high-protein, low-calorie twist on a classic favorite, perfect for lunch or an easy dinner. They’re loaded with bold Greek flavors, featuring marinated chicken, fresh veggies, and creamy tzatziki, all wrapped up in a soft tortilla or pita for a satisfying and nutritious meal.
Calories: 371
Protein: 36
More healthy wrap ideas: Pulled Chicken Wrap, Ham and Cheese Wraps, Pesto Chicken Wrap
Psssst! Looking for more recipe ideas? Check out these macro meals or meal preps to lose weight.
Turkey Smash Burgers
These Smash Turkey Burgers are the ultimate twist on a classic burger. Juicy, cheesy, and boasting a golden-brown crust from the hot skillet, they redefine what a turkey burger can be. Stack them with your favorite toppings and finish with my irresistible Smash sauce for a healthier, restaurant-quality burger right at home!
Penne with Chicken and Broccoli
This high-protein, low-calorie penne with chicken and broccoli is the ultimate weeknight dinner. Ready in just 30 minutes, it features tender chicken, fresh broccoli, and hearty pasta for a balanced, flavorful meal. Quick, satisfying, and nutrient-packed, it’s a perfect addition to your healthy recipe lineup!
More healthy pasta recipes: Buffalo Chicken Alfredo Pasta, Gluten Free Protein Pasta Salad, Chicken Parmesan Alfredo
Ground Chicken Stuffed Peppers
These ground chicken stuffed peppers are a delicious and nutritious option for any night of the week. Filled with tender ground chicken, fluffy white rice, crisp carrots, and rich marinara sauce, they’re topped with melty cheese for the ultimate comfort meal. Easy to prepare, they’re perfect for a quick dinner or a hassle-free meal prep option!
High Protein Turkey Chili
This high-protein turkey chili is a hearty and healthy meal that’s perfect after a long day. Made with lean turkey, fresh peppers, beans, and tomatoes, it’s packed with protein, veggies, and a perfectly balanced blend of spices. Delicious, satisfying, and macro-friendly, it’s a must-have for your recipe collection!
Calories: 339
Protein: 26
Chicken Taco Soup
This Instant Pot Chicken Taco Soup is a high-protein, low-calorie meal that will reignite your love for your Instant Pot! Bursting with bold taco flavors, this comforting soup combines tender chicken, zesty spices, and hearty ingredients to deliver all the deliciousness of a chicken taco in a warm, satisfying bowl.
Calories: 280
Protein: 26
Teriyaki Ground Turkey
This Teriyaki Turkey Rice Bowl is your new go-to weeknight dinner! With savory teriyaki sauce and a perfect balance of sweet and subtly spiced flavors, it’s a delicious, high-protein, low-calorie meal that fits seamlessly into a balanced eating plan without sacrificing taste.
Calories: 358
Protein: 25
No Bean Chili
This Instant Pot No Bean Chili is a high-protein, low-calorie dish packed with lean ground beef, vibrant veggies, and a kick of spices. It’s an easy, comforting one-pot meal that lets your Instant Pot do all the work, making it perfect for any day you want a hearty, flavorful dish with minimal effort!
Calories: 272
Protein: 21
Shrimp Fajita Bowls
These shrimp fajita bowls are a quick, flavorful, and satisfying meal option. Packed with tender, perfectly seasoned shrimp, vibrant bell peppers and onions, and creamy avocado, this recipe is sure to be a hit with the whole family!
Calories: 334
Protein: 25
Cashew Chicken
Need a quick, nutritious dinner idea? This Cashew Chicken is the ultimate choice! Featuring tender chicken, roasted cashews, and a rich, savory sauce, this dish is ready in just 30 minutes.
Packed with protein and easily customizable with your favorite veggies, it’s a versatile meal that’s sure to become a weeknight staple.
Calories: 378
Protein: 23
Beef and Broccoli
This healthy beef and broccoli recipe is a family favorite and a staple in my weekly meal rotation. Tender strips of beef and fresh broccoli florets are cooked to perfection and tossed in a sweet and savory sauce that’s packed with flavor.
Calories: 345
Protein: 27
Honey Garlic Chicken with Broccoli
This Honey Garlic Chicken is a quick and flavorful dish combining tender chicken in a sweet honey garlic sauce with crisp broccoli. Ready in 35 minutes and perfect for a wholesome weeknight meal.
Calories: 305
Protein: 33
Korean Ground Beef Lettuce Wraps
These Ground Beef Lettuce Wraps are a savory and protein-packed dish featuring seasoned Korean-style ground beef wrapped in crisp lettuce leaves, offering a low-calorie yet satisfying meal perfect for healthy eating.
Protein: 375
Calories: 23
Chopped Chicken Salad with Honey Mustard Dressing
This chopped chicken salad is a protein-rich chopped salad featuring tender chicken, crisp vegetables, and a tangy honey mustard dressing —perfect for a healthy, low calorie meal.
Calories: 380
Protein: 28
More salad recipes: Apple Arugula Salad, Tik Tok Salad
Sheet Pan Chicken Fajitas
These sheet pan chicken fajitas are made with tender chicken, colorful peppers, and onions, all seasoned with a flavorful spice mix. A simple, healthy, and protein-packed meal with little cleanup.
Calories: 341
Protein: 28
Air Fryer Teriyaki Salmon
This Air Fryer Teriyaki Salmon is super easy and packed with flavor. The salmon gets a nice glaze from a homemade teriyaki sauce, and it cooks up perfectly in just 15 minutes. A quick, healthy, and tasty meal!
Calories: 253
Protein: 29
Slow Cooker Mongolian Beef
Here’s a quick, tasty slow cooker Mongolian beef! The beef gets tender in a sweet and savory soy glaze. Just set it and forget it—perfect for an easy dinner over rice or veggies.
Calories: 399
Protein: 29
Slow Cooker Taco Soup
This Slow Cooker Taco Soup is a high-protein, low-calorie meal packed with chicken and veggies. Simply toss everything in the slow cooker for an easy, healthy dinner!
Calories: 316
Protein: 38
Chicken Shawarma Bowls
These Chicken Shawarma Bowls combine tender, spiced chicken with fresh vegetables, fluffy rice, and a tangy yogurt-tahini sauce. It’s a delicious, balanced dish that’s both high in protein and low calories.
Calories: 400
Protein: 29
Soy Honey Garlic Chicken
This Slow Cooker Honey Garlic Chicken is a sweet and savory dish that’s irresistibly tender. Easy to make in the slow cooker, it’s ideal for busy weeknights or meal prep. Pair it with rice for a comforting and yummy meal.
Calories: 339
Protein: 38
Slow Cooker Rump Roast
This Crockpot Rump Roast is a hearty and comforting meal that is lower in calorie and high in protein. With tender beef, perfectly cooked potatoes, and carrots all infused with rich broth and herbs, it’s a classic dinner that’s as easy as it is delicious.
Calories: 403
Protein: 47
Primavera Stuffed Chicken
This Primavera Stuffed Chicken combines chicken breasts with fresh veggies and melted cheese. Perfect for a veggie filled dinner that is high in protein.
Calories: 262
Protein: 31
More Low Calorie High Protein Meals
Looking for even more high protein, low calorie meal inspiration? Be sure out these high protein recipes for even more ideas!
FAQs
Meals like grilled chicken or turkey breast paired with steamed vegetables are perfect examples of high-protein, low-calorie dishes. You can also enjoy a Greek yogurt parfait with a handful of berries or a simple egg white omelet with spinach and mushrooms. These meals are not only protein-packed but also light enough to keep your calorie count in check.
Foods like skinless chicken breast, white fish such as cod or tilapia, and shrimp are some of the highest-protein, lowest-calorie options available. Non-fat Greek yogurt and tofu (especially firm varieties) are also great choices that provide a solid protein boost without packing in too many calories.
While it’s impossible to get zero calories from protein, you can maximize protein intake while keeping calories low by focusing on lean sources like chicken breast, turkey, and seafood. Egg whites are another great option, as they provide protein with minimal calories. Using protein powder in smoothies or snacks is also a good way to boost protein without adding many calories.