50+ High-Protein, Low-Calorie Meals: Easy Recipes & Meal-Prep Tips

Eating for both protein and low calories doesn’t have to be boring or complicated. With a bit of planning and smart ingredient swaps, you can build meals that keep you full, support muscle and recovery, and help control calories. Below are practical ideas, quick recipes, meal-prep strategies, and sample menus that together give you more than 50 delicious options to mix and match.

Why high-protein, low-calorie meals?

• Protein supports satiety, lean muscle retention, and recovery after workouts.
• Lower-calorie meals help with weight loss or maintenance when portioned correctly.
• Combining lean proteins with fiber-rich vegetables and controlled healthy fats yields balanced, satisfying plates.

Building blocks: ingredients to keep on hand

• Lean proteins: chicken breast, turkey, white fish (cod, tilapia), shrimp, low-fat cottage cheese, Greek yogurt, eggs, tofu, tempeh
• Protein powders: whey, casein, pea, or soy for shakes and recipes
• Legumes: canned lentils, chickpeas (portion-controlled)
• Vegetables: spinach, kale, broccoli, zucchini, bell peppers, tomatoes, cauliflower
• Whole grains (in moderation): quinoa, farro, brown rice
• Healthy fats (small amounts): avocado, olive oil, nuts, seeds
• Low-calorie flavor boosters: vinegars, mustard, hot sauces, fresh herbs, citrus

Quick recipe ideas (ready in 15–30 minutes)

1. Greek yogurt bowl: 1 cup plain nonfat Greek yogurt, 1 tbsp chia, handful berries — ~25–30 g protein.
2. Egg-white omelet: 4 egg whites + 1 whole egg, spinach, mushrooms — ~20–25 g protein.
3. Chicken & broccoli stir-fry: 4 oz chicken breast, broccoli, low-sodium soy sauce, garlic — ~30–35 g protein.
4. Shrimp zucchini noodles: 4 oz shrimp, spiralized zucchini, cherry tomatoes, lemon — ~25 g protein.
5. Cottage cheese + cucumber salad: 1 cup low-fat cottage cheese, diced cucumber, dill — ~28 g protein.
6. Turkey lettuce wraps: 4 oz lean turkey, shredded cabbage, sriracha — ~28 g protein.
7. Tofu scramble: 6 oz firm tofu, turmeric, mixed peppers — ~20 g protein.
8. Quick tuna salad: can of tuna in water, plain yogurt instead of mayo, celery — ~30–35 g protein.
9. Baked cod with lemon & asparagus: 4–5 oz cod, asparagus, herbs — ~25–30 g protein.
10. Protein smoothie: 1 scoop whey, 1 cup unsweetened almond milk, half banana, ice — 20–30 g protein.

One-pan and sheet-pan meals (easy cleanup)

• Sheet-pan chicken + mixed veggies: toss 4 oz chicken thighs or breasts with broccoli, bell peppers, 1 tsp olive oil, roast.
• Salmon & green beans: 4 oz salmon fillet, lemon slices, steamed green beans on same pan.
• Tofu & cauliflower rice: marinated tofu cubes roasted with cauliflower and sesame.

Hearty salads that aren’t calorie bombs

• Spinach + grilled chicken + strawberries + 1 tbsp balsamic + 1 tbsp crumbled feta.
• Lentil salad: 1/2 cup cooked lentils, cucumber, tomato, parsley, lemon.
• Nicoise-lite: tuna, green beans, cherry tomatoes, 1 boiled egg, light vinaigrette.

Soups and stews

• Chicken & vegetable soup: shredded chicken breast, carrots, celery, zucchini in clear broth.
• Lentil tomato stew: cooked lentils, canned tomatoes, smoked paprika, kale — filling and fiber-rich.
• Egg-drop miso soup: miso broth, beaten egg, scallions, tofu cubes.

Snacks and mini-meals under 200 kcal

• 1 hard-boiled egg + carrot sticks (~80 kcal).
• 1/2 cup low-fat cottage cheese + cucumber (~100–120 kcal).
• 1 small apple + 1 tbsp almond butter (portion control for calories).
• Turkey roll-ups: slices of turkey deli meat wrapped around pickles or asparagus.

Meal-prep tips to make this sustainable

• Batch cook proteins (bake/grill chicken, roast tofu, cook a tray of salmon) and portion into containers.
• Use airtight containers to pack 3–5 days of lunches with a lean protein + veg + small whole grain portion.
• Pre-chop vegetables and store with a paper towel to absorb moisture — speeds up weeknight cooking.
• Measure dressings and oils with a tablespoon to control added calories.
• Freeze single-serve portions of soups, stews, or cooked lean meats for later.

Simple swaps to lower calories without sacrificing protein

• Swap mayo for plain Greek yogurt in salads and sauces.
• Use spiralized vegetables or cauliflower rice instead of larger portions of grains.
• Choose lean cuts (chicken breast, turkey tenderloin) and trim visible fat.
• Flavor with herbs, spices, vinegars, citrus rather than excess oil.

Sample 5-day rotating plan (high-protein, low-calorie)

Day 1

• Breakfast: Greek yogurt with berries (30g protein)
• Lunch: Grilled chicken salad with mixed greens (35g)
• Dinner: Baked cod + steamed broccoli (28g)

Day 2

• Breakfast: Egg-white omelet with spinach (25g)
• Lunch: Tuna salad over lettuce (35g)
• Dinner: Tofu stir-fry with mixed veg (22g)

Day 3

• Breakfast: Protein smoothie (30g)
• Lunch: Turkey lettuce wraps + side cucumber salad (30g)
• Dinner: Shrimp zucchini noodles (25g)

Day 4

• Breakfast: Cottage cheese + pineapple (28g)
• Lunch: Lentil & tomato salad (22g)
• Dinner: Grilled chicken + cauliflower rice (35g)

Day 5

• Breakfast: Scrambled eggs + salsa (20g)
• Lunch: Salmon salad with green beans (30g)
• Dinner: Egg-drop miso soup + edamame (22g)

Adjust portion sizes to meet your personal calorie goals.

Quick cooking techniques to save time

• Air-fry chicken breasts or tofu for crispy texture with minimal oil.
• Use a non-stick skillet for egg dishes with little to no added fat.
• Poach or steam fish to preserve lean protein and keep calories low.
• Use an instant pot for batch cooking lean stews in under an hour.

Flavor ideas and seasonings

• Citrus + fresh herbs for fish and chicken
• Smoked paprika + cumin for Mexican-inspired bowls
• Soy sauce + ginger + garlic for Asian-style stir-fries (use low-sodium)
• Mustard + apple cider vinegar for low-calorie dressings

Customization and dieting considerations

• For vegetarians: focus on tempeh, tofu, Greek yogurt, cottage cheese, eggs, and legumes to meet protein targets.
• For those tracking macros: aim for 25–40 g protein per main meal and 10–20 g for snacks.
• If you’re trying to lose weight, maintain a modest calorie deficit and keep portioned carbs moderate.

Delicious, realistic strategies to hit your protein target

• Add 1–2 scoops of protein powder to smoothies or even savory dishes (e.g., Greek yogurt-based dips).
• Combine small servings of high-protein snacks between meals to prevent overeating later.
• Prioritize protein first on your plate (fill half with vegetables, one-quarter with lean protein, one-quarter with whole grains).

Conclusion

If you want a comprehensive list of more than 50 easy, high-protein, low-calorie recipes and step-by-step meal-prep guidance to put these ideas into practice, check out 50+ High Protein Low Calorie Meals (Easy Meal Prep Recipes) for additional recipes and tips.