30 low calories and high protein meals

Eating healthy doesn’t mean sacrificing taste or satisfaction. If you’re aiming to lose weight, build muscle, or simply maintain a healthy lifestyle, low-calorie and high-protein meals can be a game-changer. These meals help you feel full longer, support muscle growth, and boost your metabolism without piling on extra calories. Whether you’re meal prepping for the week or just looking for quick dinner ideas, these 30 recipes are both nutritious and delicious. Packed with lean proteins and minimal calories, they’re perfect for anyone looking to eat smarter without compromising flavor. Let’s dive into these healthy and satisfying dishes!

1. Grilled Chicken Salad with Avocado

Ingredients:

• 1 boneless, skinless chicken breast

• 1 avocado, sliced

• 2 cups mixed greens (spinach, kale, or arugula)

• 1 tablespoon olive oil

• 1 tablespoon balsamic vinegar

• Salt and pepper to taste

Instructions:

1. Grill the chicken breast for about 6-7 minutes on each side until fully cooked.

2. Toss mixed greens with sliced avocado and season with olive oil and balsamic vinegar.

3. Slice the grilled chicken and add to the salad.

4. Season with salt and pepper before serving.

2. Turkey Lettuce Wraps

Ingredients:

• 1 lb ground turkey

• 12 large lettuce leaves (romaine or iceberg)

• 1 tablespoon soy sauce

• 1 teaspoon garlic powder

• 1 tablespoon olive oil

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan and brown the ground turkey over medium heat.

2. Add garlic powder, soy sauce, salt, and pepper.

3. Spoon the cooked turkey mixture onto lettuce leaves and wrap them.

4. Serve immediately, optionally drizzling with sriracha for extra spice.

3. Shrimp and Zucchini Noodles

Ingredients:

• 1 lb shrimp, peeled and deveined

• 2 zucchinis, spiralized into noodles

• 1 tablespoon olive oil

• 1 clove garlic, minced

• Salt and pepper to taste

• 1 tablespoon lemon zest

Instructions:

1. Heat olive oil in a pan over medium heat and sauté garlic for 1 minute.

2. Add shrimp and cook until pink and opaque (about 4-5 minutes).

3. Add zucchini noodles and sauté for 2-3 minutes until tender.

4. Season with salt, pepper, and lemon zest before serving.

4. Grilled Salmon with Roasted Vegetables

Ingredients:

• 1 salmon fillet

• 1 tablespoon olive oil

• 1 cup mixed vegetables (carrots, bell peppers, zucchini)

• Salt and pepper to taste

• 1 teaspoon dried oregano

Instructions:

1. Preheat the grill to medium-high heat.

2. Season the salmon with olive oil, salt, pepper, and oregano.

3. Grill salmon for 4-5 minutes per side until cooked through.

4. Toss vegetables with olive oil, salt, and pepper, then roast at 375°F for 20 minutes.

5. Serve the grilled salmon with roasted vegetables.

5. Egg White Veggie Scramble

Ingredients:

• 4 egg whites

• ½ cup bell peppers, diced

• ½ cup spinach, chopped

• ¼ onion, diced

• 1 teaspoon olive oil

• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat.

2. Sauté bell peppers, onion, and spinach until tender.

3. Add egg whites and scramble until fully cooked.

4. Season with salt and pepper and serve.

6. Baked Chicken Breast with Cauliflower Rice

Ingredients:

• 1 chicken breast

• 1 tablespoon olive oil

• 1 cup cauliflower rice

• 1 clove garlic, minced

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Drizzle chicken breast with olive oil, salt, and pepper.

2. Bake for 20-25 minutes until chicken is fully cooked.

3. Sauté garlic in olive oil and add cauliflower rice. Cook for 5-7 minutes.

4. Serve the baked chicken over cauliflower rice.

7. Tuna Salad Lettuce Wraps

Ingredients:

• 1 can tuna (packed in water), drained

• 2 tablespoons plain Greek yogurt

• 1 tablespoon Dijon mustard

• 1 tablespoon chopped celery

• 12 large lettuce leaves

• Salt and pepper to taste

Instructions:

1. Mix tuna, Greek yogurt, Dijon mustard, and chopped celery in a bowl.

2. Season with salt and pepper.

3. Spoon the tuna mixture onto lettuce leaves and serve as wraps.

8. Stuffed Bell Peppers with Ground Turkey

Ingredients:

• 4 bell peppers, halved and deseeded

• 1 lb ground turkey

• 1 cup diced tomatoes

• 1 teaspoon chili powder

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Brown ground turkey in a skillet, then add diced tomatoes, chili powder, salt, and pepper.

3. Stuff the bell pepper halves with the turkey mixture and bake for 25 minutes.

4. Serve hot with a side of your choice.

9. Spaghetti Squash with Turkey Marinara

Ingredients:

• 1 small spaghetti squash

• 1 lb ground turkey

• 1 cup marinara sauce (low sodium)

• 1 teaspoon Italian seasoning

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C). Cut spaghetti squash in half, remove seeds, and bake for 30 minutes.

2. Cook ground turkey in a pan, adding marinara sauce, Italian seasoning, salt, and pepper.

3. Scrape the squash into noodles and top with turkey marinara.

10. Crispy Baked Tofu with Broccoli

Ingredients:

• 1 block firm tofu, pressed and cubed

• 1 tablespoon soy sauce

• 1 teaspoon sesame oil

• 1 tablespoon cornstarch

• 1 cup broccoli florets

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. Toss tofu cubes with soy sauce, sesame oil, cornstarch, salt, and pepper.

3. Bake tofu for 25-30 minutes until crispy.

4. Steam broccoli and serve with the crispy tofu.

11. Chicken Stir-Fry with Bell Peppers

Ingredients:

• 1 lb chicken breast, diced

• 1 bell pepper, sliced

• 1 tablespoon soy sauce

• 1 teaspoon ginger, minced

• 1 tablespoon sesame oil

• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a pan over medium heat. Add diced chicken and cook until browned.

2. Add bell peppers, ginger, soy sauce, salt, and pepper.

3. Stir-fry for 5-7 minutes until peppers are tender.

4. Serve hot.

12. Greek Yogurt Chicken Salad

Ingredients:

• 1 lb cooked chicken breast, shredded

• ½ cup plain Greek yogurt

• 1 tablespoon Dijon mustard

• 1 tablespoon lemon juice

• 1 celery stalk, diced

• Salt and pepper to taste

Instructions:

1. Mix shredded chicken with Greek yogurt, Dijon mustard, lemon juice, and celery.

2. Season with salt and pepper to taste.

3. Serve in a wrap or on a bed of greens.

13. Grilled Shrimp and Veggie Skewers

Ingredients:

• 1 lb shrimp, peeled and deveined

• 1 red bell pepper, chopped

• 1 zucchini, chopped

• 1 tablespoon olive oil

• 1 teaspoon lemon zest

• Salt and pepper to taste

Instructions:

1. Thread shrimp and vegetables onto skewers.

2. Drizzle with olive oil, lemon zest, salt, and pepper.

3. Grill for 4-5 minutes on each side until shrimp is cooked through.

14. Baked Cod with Lemon and Dill

Ingredients:

• 2 cod fillets

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• 1 teaspoon dried dill

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Drizzle cod fillets with olive oil, lemon juice, dill, salt, and pepper.

3. Bake for 15-20 minutes until flaky.

4. Serve with steamed vegetables or a salad.

15. Eggplant Parmesan (Light Version)

Ingredients:

• 2 medium eggplants, sliced into rounds

• 1 cup marinara sauce (low-sodium)

• 1 cup low-fat mozzarella cheese, shredded

• 1 teaspoon dried basil

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Arrange eggplant slices on a baking sheet, season with salt and pepper, and bake for 20 minutes.

3. Top eggplant slices with marinara sauce and mozzarella cheese.

4. Bake for another 10 minutes until cheese is melted.

16. Cottage Cheese and Veggie Bowl

Ingredients:

• 1 cup low-fat cottage cheese

• ½ cup cherry tomatoes, halved

• ½ cucumber, diced

• 1 tablespoon olive oil

• Salt and pepper to taste

• Fresh basil for garnish

Instructions:

1. In a bowl, combine cottage cheese, tomatoes, cucumber, and olive oil.

2. Season with salt, pepper, and fresh basil.

3. Serve chilled as a refreshing meal.

17. Chicken and Quinoa Stuffed Bell Peppers

Ingredients:

• 4 bell peppers, halved and deseeded

• 1 lb cooked chicken breast, shredded

• 1 cup cooked quinoa

• ½ cup black beans, rinsed and drained

• 1 teaspoon cumin

• 1 cup low-fat shredded cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).

2. Mix shredded chicken, quinoa, black beans, and cumin in a bowl.

3. Stuff the bell pepper halves with the mixture.

4. Top with cheese (if using) and bake for 25 minutes.

18. Baked Lemon Herb Chicken Thighs

Ingredients:

• 4 boneless, skinless chicken thighs

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• 1 teaspoon dried thyme

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. Rub chicken thighs with olive oil, lemon juice, thyme, salt, and pepper.

3. Bake for 25-30 minutes until chicken is fully cooked and golden brown.

19. Zucchini and Chicken Fritters

Ingredients:

• 1 lb ground chicken

• 2 zucchinis, grated

• 1 egg

• ½ cup almond flour

• 1 teaspoon garlic powder

• Salt and pepper to taste

Instructions:

1. Grate the zucchinis and squeeze out excess moisture.

2. Mix ground chicken, zucchini, egg, almond flour, garlic powder, salt, and pepper.

3. Form into patties and cook in a skillet with olive oil over medium heat for 3-4 minutes on each side.

20. Spicy Grilled Chicken with Avocado Salsa

Ingredients:

• 2 boneless, skinless chicken breasts

• 1 tablespoon olive oil

• 1 teaspoon chili powder

• 1 avocado, diced

• 1 small tomato, diced

• 1 tablespoon lime juice

• Salt and pepper to taste

Instructions:

1. Season chicken breasts with olive oil, chili powder, salt, and pepper.

2. Grill chicken for 6-7 minutes on each side.

3. Mix avocado, tomato, lime juice, salt, and pepper to make salsa.

4. Serve grilled chicken topped with avocado salsa.

21. Beef and Broccoli Stir-Fry

Ingredients:

• 1 lb lean beef (sirloin or flank steak), sliced thin

• 2 cups broccoli florets

• 2 tablespoons soy sauce

• 1 tablespoon sesame oil

• 1 clove garlic, minced

• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a pan and sauté garlic until fragrant.

2. Add sliced beef and cook until browned.

3. Add broccoli, soy sauce, salt, and pepper.

4. Stir-fry for 5-7 minutes until broccoli is tender.

22. Chicken and Spinach Stuffed Mushrooms

Ingredients:

• 8 large mushroom caps, cleaned

• 1 lb ground chicken

• 1 cup spinach, chopped

• 1 tablespoon olive oil

• 1 teaspoon garlic powder

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Sauté ground chicken with spinach, garlic powder, salt, and pepper in olive oil.

3. Stuff the mushroom caps with the chicken and spinach mixture.

4. Bake for 15-20 minutes until mushrooms are tender.

23. Egg White and Turkey Sausage Breakfast Bowl

Ingredients:

• 4 egg whites

• 2 turkey sausages, sliced

• 1 cup spinach, chopped

• 1 tablespoon olive oil

• Salt and pepper to taste

Instructions:

1. Sauté turkey sausage slices in olive oil until browned.

2. Add spinach and cook until wilted.

3. Scramble egg whites in the same pan and cook until fully set.

4. Serve as a breakfast bowl.

24. Chicken and Veggie Stir-Fry

Ingredients:

• 1 lb chicken breast, diced

• 2 cups mixed vegetables (carrots, bell peppers, snap peas)

• 2 tablespoons soy sauce

• 1 tablespoon sesame oil

• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a pan over medium heat.

2. Add diced chicken and cook until browned.

3. Add mixed vegetables, soy sauce, salt, and pepper.

4. Stir-fry for 5-7 minutes until vegetables are tender.

25. Baked Salmon with Asparagus

Ingredients:

• 2 salmon fillets

• 1 bunch asparagus, trimmed

• 1 tablespoon olive oil

• 1 teaspoon lemon zest

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Drizzle salmon fillets and asparagus with olive oil, lemon zest, salt, and pepper.

3. Bake for 15-20 minutes until salmon is cooked through and flakes easily.

26. Grilled Chicken and Cucumber Salad

Ingredients:

• 1 boneless, skinless chicken breast

• 1 cucumber, sliced

• 2 cups mixed greens

• 1 tablespoon olive oil

• 1 tablespoon balsamic vinegar

• Salt and pepper to taste

Instructions:

1. Grill chicken breast for 6-7 minutes on each side.

2. Toss mixed greens and cucumber with olive oil and balsamic vinegar.

3. Slice the grilled chicken and top the salad.

4. Season with salt and pepper before serving.

27. Vegetarian Lentil and Chickpea Salad

Ingredients:

• 1 cup cooked lentils

• 1 cup cooked chickpeas

• 1 cucumber, diced

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

Instructions:

1. Mix lentils, chickpeas, cucumber, olive oil, and lemon juice in a bowl.

2. Season with salt and pepper.

3. Serve chilled as a hearty salad.

28. Grilled Tofu with Peanut Sauce

Ingredients:

• 1 block firm tofu, pressed and sliced

• 2 tablespoons peanut butter

• 1 tablespoon soy sauce

• 1 tablespoon lime juice

• 1 teaspoon sesame oil

Instructions:

1. Grill tofu slices for 4-5 minutes on each side.

2. Mix peanut butter, soy sauce, lime juice, and sesame oil to create a sauce.

3. Serve grilled tofu topped with peanut sauce.

29. Spinach and Ricotta Stuffed Chicken Breast

Ingredients:

• 2 chicken breasts

• 1 cup spinach, cooked and chopped

• ½ cup ricotta cheese

• 1 tablespoon olive oil

• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Cut a pocket into each chicken breast and stuff with spinach and ricotta.

3. Season with olive oil, salt, and pepper.

4. Bake for 25 minutes until fully cooked.

30. Chickpea and Avocado Salad

Ingredients:

• 1 cup cooked chickpeas

• 1 avocado, diced

• 1 cup cherry tomatoes, halved

• 1 tablespoon olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

Instructions:

1. Combine chickpeas, avocado, and tomatoes in a bowl.

2. Drizzle with olive oil and lemon juice.

3. Season with salt and pepper before serving.