balancing your protein intake while managing calorie consumption is essential for anyone looking to maintain a healthy lifestyle. Whether you’re aiming for weight loss, muscle gain, or simply seeking to eat better, low-calorie high-protein meals can be a game-changer.
These meals not only help keep you full for longer but also support muscle repair and overall health. In this article, we’ll explore 17 satisfying snacks and meals that are both low in calories and rich in protein, complete with detailed nutritional information and cooking tips.
- Low-Calorie: Foods that provide fewer calories per serving, usually under 400 calories for meals and 150 for snacks.
- High-Protein: Foods that contain a significant amount of protein, generally at least 15 grams per serving.
- Meal Prep: Preparing meals in advance to save time during busy weeks.
Benefits of Low Calorie High Protein Foods
- Satiety: High-protein foods increase feelings of fullness, reducing the likelihood of snacking between meals.
- Muscle Maintenance: Protein is crucial for muscle repair and growth, especially when engaging in physical activities.
- Weight Management: These meals can help regulate appetite and promote fat loss while preserving lean muscle mass.
1. Lemon Butter Shrimp with Asparagus
Photo Credit: becentsational.com
This vibrant dish combines succulent shrimp and fresh asparagus for a meal that’s both satisfying and healthy. The lemon butter sauce adds a zesty kick, making it a flavorful option for busy evenings.
- Calories: 240 kcal
- Protein per serving: 24g
Cooking Tips:
- Use fresh shrimp for the best flavor.
- Substitute asparagus with other seasonal vegetables like zucchini or bell peppers.
2. Miso Salmon with Vegetables
Photo Credit: makeitskinnyplease.com
Miso salmon is a nutritious and quick option packed with omega-3 fatty acids. The umami flavor of miso enhances the taste of salmon while adding beneficial nutrients.
- Calories: 352 kcal
- Protein per serving: 40g
Cooking Tips:
- Marinate the salmon for at least 15 minutes to intensify the flavor.
- Pair with brown rice for a complete meal.
3. Pizza Chicken
Photo Credit: allrecipes.com
Indulge your pizza cravings without the carbs! This innovative recipe features lean chicken topped with all your favorite pizza ingredients, delivering a high-protein punch.
- Calories: 439 kcal
- Protein per serving: 50g
Cooking Tips:
- Use low-fat cheese to cut down on calories.
- Add veggies like mushrooms and spinach for extra nutrients.
4. Vegan Egg Roll in a Bowl (with Tofu)
Photo Credit: whollytasteful.com
This dish gives you all the flavor of traditional egg rolls without the wrapper. With crumbled tofu and a variety of vegetables, it’s both vegan and protein-rich.
- Calories: 387 kcal
- Protein per serving: 18g
Cooking Tips:
- Customize with your favorite vegetables.
- Serve with a spicy peanut sauce for extra flavor.
5. Beef and Broccoli Stir Fry
Photo Credit: becentsational.com
A classic dish that’s easy to prepare and packed with protein. This beef and broccoli stir fry is a healthier alternative to takeout.
- Calories: 364 kcal
- Protein per serving: 19g
Cooking Tips:
- Use lean cuts of beef to keep calories low.
- Serve over cauliflower rice for a low-carb option.
6. Vegetable Soup with Ground Beef
Photo Credit: simplycalledfood.com
This hearty soup combines the goodness of lean ground beef and a variety of colorful vegetables. It’s not just easy to make; it’s also a great way to use up any leftover veggies you have in your fridge.
- Calories: 237 kcal
- Protein per serving: 23g
Cooking Tips:
- Feel free to customize it with your favorite spices.
- Add beans for an extra protein boost.
7. Easy Chicken Burrito Casserole
Photo Credit: hauteandhealthyliving.com
A one-dish wonder, this Chicken Burrito Casserole brings together all the flavors of a burrito in a simplified format. Packed with protein and fiber, it’s great for meal prep!
- Calories: 343 kcal
- Protein per serving: 29g
Cooking Tips:
- Use brown rice for more fiber.
- Top with fresh avocado for healthy fats.
8. Baked Chicken Tenderloins
Photo Credit: bakeitwithlove.com
These tenderloins are baked to perfection and seasoned simply for maximum flavor. They’re perfect for kids and adults alike, making them a versatile option for any meal.
- Calories: 177 kcal
- Protein per serving: 24g
Cooking Tips:
- Serve with a side of steamed broccoli or carrots for a complete meal.
- Marinate overnight for enhanced flavor.
9. Chinese Black Pepper Chicken Stir Fry
Photo Credit: nospoonnecessary.com
This dish features tender chicken breast cooked in a savory black pepper sauce, served with vibrant bell peppers. It’s a healthy, quick option that’s ready in less than 30 minutes.
- Calories: 346 kcal
- Protein per serving: 27g
Cooking Tips:
- Adjust the pepper levels to suit your spice tolerance.
- Serve with cauliflower rice for a low-carb option.
10. Sausage White Beans Recipe
Photo Credit: teatimewithnaomi.com
This comforting meal brings together sausage and white beans in a savory broth. It’s filling, nutritious, and perfect for a chilly evening.
- Calories: 451 kcal
- Protein per serving: 27g
Cooking Tips:
- Use turkey sausage for a leaner version.
- Incorporate leafy greens like kale for added nutrients.
11. Beef Kebabs (Air Fryer or Oven)
Photo Credit: thesassyfoodie.com
These flavorful kebabs are easy to prepare and packed with protein. They’re great for a quick dinner or a fun barbecue.
- Calories: 198 kcal
- Protein per serving: 17g
Cooking Tips:
- Marinade for at least 30 minutes to enhance flavor.
- Serve with a yogurt sauce for a refreshing touch.
12. Chinese Lettuce Wraps
Photo Credit: kirbiecravings.com
These wraps are fun to make and eat, combining seasoned ground meat with fresh lettuce for a crunchy, satisfying dish.
- Calories: 331 kcal
- Protein per serving: 31g
Cooking Tips:
- Use ground turkey for a healthier alternative.
- Add shredded carrots or bell peppers for extra crunch.
13. Chocolate Protein Baked Oats
Photo Credit: ohsnapmacros.com
Start your day with this dessert-like breakfast that combines the nutrition of oats with the sweetness of chocolate. It’s a perfect way to kick off a busy morning.
- Calories: 234 kcal
- Protein per serving: 11g
Cooking Tips:
- Substitute banana with applesauce for a different flavor.
- Drizzle with almond butter for healthy fats.
14. Cheesy Vegan Tofu Scramble
Photo Credit: theconscientiouseater.com
This hearty tofu scramble mimics the texture of scrambled eggs and is loaded with plant-based protein, making it a fantastic breakfast or brunch option.
- Calories: 225 kcal
- Protein per serving: 26g
Cooking Tips:
- Experiment with different spices like turmeric for color and flavor.
- Add veggies like spinach or tomatoes for extra nutrients.
15. Oat Protein Pancakes
Photo Credit: theroastedroot.net
Fluffy and nutritious, these pancakes are a great breakfast option that will keep you full and satisfied throughout the morning.
- Calories: 381 kcal
- Protein per serving: 21g
Cooking Tips:
- Top with fresh fruits for added sweetness and vitamins.
- Use gluten-free oats to make them gluten-free.
16. Creamy Protein Steel Cut Oats
Photo Credit: myplantifulcooking.com
Kickstart your day with these creamy steel-cut oats, which are not only delicious but also packed with protein. The combination of oats and protein powder makes this breakfast both hearty and energizing.
- Calories: 371 kcal
- Protein per serving: 32g
Cooking Tips:
- Prepare the oats overnight for a quick morning meal.
- Top with nuts and seeds for added crunch and healthy fats.
17. One-Pot Ricotta Mac and Cheese
Photo Credit: whollytasteful.com
Who said mac and cheese can’t be healthy? This one-pot recipe incorporates ricotta cheese for a protein boost without sacrificing creaminess.
- Calories: 448 kcal
- Protein per serving: 21g
Cooking Tips:
- Use whole grain or chickpea pasta for extra fiber.
- Add spinach or kale for an extra dose of greens.
18. Chicken Salad with Greek Yogurt (no mayo)
Photo Credit: garlicsaltandlime.com
This chicken salad is creamy and satisfying without the added calories of mayonnaise. Greek yogurt provides a tangy flavor and a healthy dose of protein.
- Calories: 167 kcal
- Protein per serving: 25g
Cooking Tips:
- Mix in chopped apples or grapes for a touch of sweetness.
- Serve on whole grain bread or in lettuce wraps.
19. Cottage Cheese Egg Salad
Photo Credit: whollytasteful.com
This protein-rich version of egg salad uses cottage cheese instead of mayonnaise, creating a creamy texture with fewer calories. It’s perfect for lunch or as a snack.
- Calories: 338 kcal
- Protein per serving: 30g
Cooking Tips:
- Serve in a sandwich, on crackers, or in lettuce cups.
- Add diced pickles for extra flavor and crunch.