Low in calories but high in protein! These low-calorie high-protein meals will satisfy your hunger without derailing weight-loss plans.
They’re healthy, simple to prepare, and family-friendly. These recipes show that calories aren’t the only measure—protein keeps you full and energized.
1. Burger in a Bowl
All the flavor of a burger without the bun and fries—just seasoned meat and plenty of veggies. A tangy sauce finishes it off for great balance and satisfaction.
Per Serving:
- Calories: 360
- Fats: 21g
- Protein: 26g
- Carbs: 17g
- Fiber: 5.5g
- Sugar: 7.7g
2. Mediterranean Stuffed Salmon
Fillets filled with baby spinach, sun-dried tomatoes, and feta for a burst of Mediterranean flavor. High in protein and light on calories.
Per Serving:
- Calories: 234
- Fats: 11g
- Protein: 29g
- Carbs: 5.1g
- Fiber: 1.4g
- Sugar: 0.9g
3. Broccoli Bacon Cheddar Chicken
Tender chicken breasts topped with cheesy broccoli and crisp bacon. Easy to make and packed with protein for a comforting, low-calorie dinner.
Per Serving:
- Calories: 386
- Fats: 24g
- Protein: 37g
- Carbs: 5.5g
- Fiber: 24g
- Sugar: 1g
4. Buttered Cod
A flaky, zesty cod that cooks in about 16 minutes. Simple, flavorful, high in protein and low in calories—perfect for a quick weeknight meal.
Per Serving:
- Calories: 297
- Fats: 19g
- Protein: 31g
- Carbs: 1.2g
- Fiber: 0.3g
- Sugar: 0.3g
5. Creamy Chicken in Parmesan Sauce
Creamy, cheesy chicken made lighter by using lean chicken breasts. The Parmesan sauce adds richness while keeping calories reasonable.
Per Serving:
- Calories: 409
- Fats: 28g
- Protein: 27g
- Carbs: 13g
- Fiber: 2.7g
- Sugar: 2.2g
6. Air Fryer Salmon
Flaky salmon with a touch of honey, vinegar and soy for balanced umami-sweet notes. Sesame seeds add texture. A healthy, fast option from the air fryer.
Per Serving:
- Calories: 287
- Fats: 17g
- Protein: 26g
- Carbs: 7.2g
- Fiber: 0.6g
- Sugar: 4.5g
7. Shrimp Buddha Bowls
Loaded with vegetables and shrimp, this bowl is filling, flavorful, and balanced—an excellent low-calorie, high-protein lunch or light dinner.
Per Serving:
- Calories: 323
- Fats: 12g
- Protein: 30g
- Carbs: 23g
- Fiber: 4g
- Sugar: 7.5g
8. Teriyaki Chicken Lettuce Wraps
Serve sweet-savory teriyaki chicken in crisp lettuce cups for a low-calorie wrap. Ginger, garlic and a touch of honey give bold flavor in under 30 minutes.
Per Serving:
- Calories: 161
- Fats: 4.5g
- Protein: 22g
- Carbs: 7.1g
- Fiber: 0.7g
- Sugar: 3.8g
9. Chicken Salad Wrap
Creamy chicken salad made with Greek yogurt, celery, lemon and Dijon. Paired with avocado and tomatoes in a light tortilla for a quick, satisfying lunch.
Per Serving:
- Calories: 277
- Fats: 8.5g
- Protein: 23g
- Carbs: 27g
- Fiber: 4.1g
- Sugar: 2.9g
10. Chicken Zucchini Pasta
Zoodles replace traditional pasta in this sweet-umami chicken dish. Honey, soy and garlic provide flavor—swap honey for a sweetener to cut carbs further.
Per Serving:
- Calories: 327
- Fats: 16g
- Protein: 19g
- Carbs: 29g
- Fiber: 3.6g
- Sugar: 20g
11. Bacon Egg Cups
Eggs baked in a muffin tin with bacon and shredded cheese. Low in carbs and high in protein, perfect for a quick breakfast or snack.
Per Serving:
- Calories: 209
- Fats: 17g
- Protein: 11g
- Carbs: 1.2g
- Fiber: 0.2g
- Sugar: 0.5g
12. 3-Ingredient Breakfast Skillet
Ground beef, eggs and salsa combine for a fast, flavorful skillet breakfast. Swap salsa for diced tomatoes and spices if you prefer milder heat.
Per Serving:
- Calories: 274
- Fats: 20g
- Protein: 19g
- Carbs: 3.2g
- Fiber: 0.8g
- Sugar: 1.9g
13. Healthy Turkey Skillet Burrito
Credit: skinnyfitalicious.com
This one-skillet dish is convenient and filling. Lean turkey provides protein while beans and vegetables add fiber and volume—great for dinner or meal prep.
Per Serving:
- Calories: 392
- Fats: 10g
- Protein: 39g
- Carbs: 39g
- Fiber: 13g
- Sugar: 7g
14. Mexican Soup With Chicken
Credit: thecookingcollective.com.au
A comforting, veggie-packed soup with shredded chicken and bold Mexican flavors. It’s nourishing, easy to store, and makes wonderful leftovers.
Per Serving:
- Calories: 291
- Fats: 5g
- Protein: 27g
- Carbs: 36g
- Fiber: 8g
- Sugar: 9g
15. Balsamic Tofu
Credit: dishingouthealth.com
A flavorful plant-based option—press the tofu to remove excess moisture, then sear and glaze with a tangy balsamic sauce. Great for weight-loss focused meal plans.
Per Serving:
- Calories: 270
- Fats: 18g
- Protein: 11g
- Carbs: 15g
- Fiber: 3g
- Sugar: 12g
16. Low Carb Butter Chicken Meatballs
Credit: bonappeteach.com
Rich butter chicken flavors in meatball form. Serve over cauliflower rice to keep the meal light while enjoying classic Indian-inspired taste.
Per Serving:
- Calories: 257
- Fats: 18g
- Protein: 18g
- Carbs: 7g
- Fiber: 2g
- Sugar: 2g
17. Keto Egg Salad
Egg salad made with Greek yogurt instead of mayo for a protein boost and creamy texture. A simple, low-carb vegetarian option.
Per Serving:
- Calories: 264
- Fats: 16g
- Protein: 23g
- Carbs: 5g
- Fiber: 0.6g
- Sugar: 3g
18. Chipotle Turkey Stuffed Peppers
Credit: itscheatdayeveryday.com
Lean ground turkey keeps these stuffed peppers light while delivering savory, smoky flavor. A satisfying, lower-fat version of a classic comfort dish.
Per Serving:
- Calories: 164
- Fats: 5g
- Protein: 12g
- Carbs: 15g
- Fiber: 4g
- Sugar: 2g
19. Keto Sweet Chilli Chicken Rolls
Chicken breast wrapped around colorful vegetables with a sweet chili glaze—elegant, flavorful and protein-rich. Great as an appetizer or main.
Per Serving:
- Calories: 357
- Fats: 18g
- Protein: 41g
- Carbs: 6g
- Fiber: 2g
- Sugar: 2.6g
20. Beef Stew
Credit: greedygourmet.com
A hearty stew with tender beef and bright citrus notes. Nutritious and warming—pair with cauliflower mash for a lower-carb accompaniment.
Per Serving:
- Calories: 208
- Fats: 6.4g
- Protein: 26g
- Carbs: 10.7g
- Fiber: 1.7g
- Sugar: 5.3g
21. High Protein Spicy Chicken & Chickpeas
Credit: hh-hm.com
Ready in about 15 minutes, this dish pairs seasoned chicken with chickpeas and lemon for a bright, protein-forward meal that’s both quick and satisfying.
Per Serving:
- Calories: 273
- Fats: 8g
- Protein: 35g
- Carbs: 14g
- Fiber: 4g
- Sugar: 2g
22. Keto Chicken Salad
A creamy chicken salad using Greek yogurt and Dijon, served in lettuce leaves for a sandwich-like experience with far fewer calories and carbs.
Per Serving:
- Calories: 88
- Fats: 3.4g
- Protein: 12g
- Carbs: 1.3g
- Fiber: 0.3g
- Sugar: 0.9g
23. Garlic Parmesan Roasted Shrimp & Broccoli
Credit: slenderkitchen.com
Elegant and quick: roasted shrimp and caramelized broccoli tossed with Parmesan. Great for guests but easy enough for a weeknight—serve with rice or pasta if desired.
Per Serving:
- Calories: 313
- Fats: 15g
- Protein: 38g
- Carbs: 9g
- Fiber: 3g
- Sugar: 2g
24. Turkey Taco Skillet
Credit: everydaywellnesswithmorgan.com
Seasoned ground turkey with Mexican toppings—cheese, beans, corn and salsa—for a flavorful, high-protein skillet meal that’s great for busy nights.
Per Serving:
- Calories: 350
- Fats: 14.8g
- Protein: 35.1g
- Carbs: 23.2g
- Fiber: 5.1g
- Sugar: 3.9g
25. Mexican Zucchini & Ground Beef Skillet
Credit: lowcarbyum.com
Quick to prepare with green chiles and robust spices, this skillet mixes zucchini and ground beef for a filling, flavorful, lower-carb dinner.
Per Serving:
- Calories: 315
- Fats: 23g
- Protein: 21g
- Carbs: 5g
- Fiber: 2g
- Sugar: 3g
26. Meal Prep High Protein Chicken Salad
Credit: skinnyfitalicious.com
Greek yogurt and shredded chicken create a lighter, protein-packed chicken salad that’s ideal for make-ahead lunches. Grapes add sweetness; bell peppers add crunch.
Per Serving:
- Calories: 129
- Fats: 2g
- Protein: 20g
- Carbs: 5g
- Fiber: 0g
- Sugar: 4g
27. Sheet Pan Bruschetta Chicken
Credit: thegirlonbloor.com
All the bright flavors of bruschetta atop roasted chicken—simple olive oil, tomatoes, garlic and basil transform the dish into a refreshing, low-carb entrée.
Per Serving:
- Calories: 274
- Fats: 13g
- Protein: 31g
- Carbs: 6g
- Fiber: 2g
- Sugar: 4g
28. Skinny Chicken Alfredo Stuffed Spaghetti Squash
Credit: dishingouthealth.com
Creamy Alfredo made lighter by using 2% milk and spaghetti squash instead of pasta. Lower in calories, higher in fiber and still indulgent.
Per Serving:
- Calories: 282
- Fats: 9g
- Protein: 23g
- Carbs: 20g
- Fiber: 3g
- Sugar: 9g
29. Crustless Quiche Recipe
Credit: thekitchengirl.com
A make-ahead crustless quiche with Asiago and mushrooms that’s rich yet portion-friendly. Makes multiple servings for easy breakfasts or lunches.
Per Serving:
- Calories: 184
- Fats: 12g
- Protein: 13g
- Carbs: 6g
- Fiber: 1g
- Sugar: 2g
30. Easy Healthy Lasagna
Credit: kimscravings.com
Layers of sauce and cheese made lighter with fat-free cottage cheese for added protein. A comforting, family-friendly lasagna that’s healthier without sacrificing taste.
Per Serving:
- Calories: 273
- Fats: 8.7g
- Protein: 27g
- Carbs: 18.7g
- Fiber: 1.8g
- Sugar: 6.3g
31. Lemon Basil Chicken
Credit: notenoughcinnamon.com
Marinated with honey, garlic and lemon, then finished with fresh basil—this chicken is juicy, bright and best when marinated for an hour to deepen the flavors.
Per Serving:
- Calories: 178
- Fats: 4g
- Protein: 24g
- Carbs: 9g
- Fiber: 0g
- Sugar: 7g
32. Vegan Lentil Loaf
Credit: thehiddenveggies.com
A hearty vegan loaf rich in lentils and vegetables. Full of fiber and plant protein—great for comfort-food cravings with a nutritious boost.
Per Serving:
- Calories: 300
- Fats: 6.4g
- Protein: 15.03g
- Carbs: 46.11g
- Fiber: 16.03g
- Sugar: 3.83g
33. General Tso’s Tofu
Credit: lovingitvegan.com
Crispy cornstarch-coated tofu tossed in a sweet-spicy sauce—coconut sugar, cayenne and chili flakes create a lively flavor profile for a satisfying vegan main.
Per Serving:
- Calories: 324
- Fats: 20.5g
- Protein: 14.6g
- Carbs: 19.8g
- Fiber: 0.3g
- Sugar: 8g