7 High Protein Low-Calorie Meals for Weight Loss

4 min read

When you're on a weight loss journey, high-protein, low-calorie meals are your best friends. Protein helps build muscle, boosts metabolism, and keeps you feeling full longer, which is essential for shedding pounds without feeling deprived. By choosing the right ingredients and meal combinations, you can create delicious, satisfying meals that won’t break your calorie budget.

Ready to fuel your body with nourishing meals that support weight loss? Here are seven high-protein, low-calorie meals you can enjoy without guilt.

1. Grilled Chicken Salad with Avocado and Mixed Greens

A simple, fresh salad is a great way to pack in protein and healthy fats while keeping the calorie count low.

Ingredients:

  • 4 oz grilled chicken breast

  • 1 cup mixed leafy greens (spinach, kale, arugula)

  • ½ avocado, sliced

  • ½ cucumber, sliced

  • Cherry tomatoes, halved

  • 1 tablespoon balsamic vinaigrette (or a light dressing)

Instructions:

  1. Grill the chicken breast until fully cooked.

  2. Toss the mixed greens, cucumber, and tomatoes together in a bowl.

  3. Top with grilled chicken and avocado slices.

  4. Drizzle with balsamic vinaigrette and enjoy!

Why It Works:
Chicken is a lean source of protein that helps build muscle and keeps you satisfied. Avocado adds healthy fats that support weight loss while providing essential vitamins and minerals.

Calories: ~350 calories | Protein: ~30g

2. Egg White Veggie Scramble

Egg whites are high in protein and super low in calories, making them an excellent choice for breakfast or a quick meal.

Ingredients:

  • 4 egg whites

  • 1 cup spinach, chopped

  • ½ bell pepper, diced

  • ¼ onion, diced

  • 1 teaspoon olive oil

  • Salt and pepper to taste

Instructions:

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

  2. Add the onion and bell pepper and sauté until softened.

  3. Add spinach and cook until wilted.

  4. Pour in the egg whites and cook until scrambled.

  5. Season with salt and pepper to taste.

Why It Works:
Egg whites are pure protein with minimal calories, and the veggies add fiber and nutrients without the extra calories.

Calories: ~200 calories | Protein: ~20g

3. Grilled Salmon with Steamed Broccoli

Salmon is rich in protein and heart-healthy omega-3 fatty acids, making it a fantastic meal option for weight loss.

Ingredients:

  • 4 oz grilled salmon fillet

  • 1 cup steamed broccoli

  • Lemon wedge for garnish

  • Salt, pepper, and garlic powder for seasoning

Instructions:

  1. Season the salmon with salt, pepper, and garlic powder, then grill or bake it until cooked through (about 10-12 minutes).

  2. Steam the broccoli until tender (about 5-7 minutes).

  3. Serve the salmon with steamed broccoli and a squeeze of lemon.

Why It Works:
Salmon provides high-quality protein and healthy fats, which are essential for satiety and fat loss. Broccoli is a low-calorie veggie that fills you up without adding excess calories.

Calories: ~350 calories | Protein: ~30g

4. Turkey Lettuce Wraps

These turkey lettuce wraps are the perfect low-calorie, high-protein snack or meal, and they’re super easy to make.

Ingredients:

  • 4 oz lean ground turkey

  • 2 large lettuce leaves (such as iceberg or romaine)

  • ¼ avocado, sliced

  • 1 tablespoon salsa (optional)

  • Salt and pepper to taste

Instructions:

  1. Cook the ground turkey in a non-stick pan over medium heat until browned. Season with salt and pepper.

  2. Lay the lettuce leaves flat and spoon the cooked turkey onto each leaf.

  3. Add sliced avocado and salsa for extra flavor.

Why It Works:
Turkey is a lean protein that helps build muscle and promote fat loss. Using lettuce as a wrap is a low-calorie substitute for tortillas, reducing overall calories while still being satisfying.

Calories: ~300 calories | Protein: ~25g

5. Cottage Cheese and Berry Bowl

This simple snack combines protein-packed cottage cheese with antioxidant-rich berries for a delicious and filling treat.

Ingredients:

  • 1 cup low-fat cottage cheese

  • ½ cup mixed berries (blueberries, strawberries, raspberries)

  • 1 teaspoon chia seeds (optional)

Instructions:

  1. Scoop the cottage cheese into a bowl.

  2. Top with fresh berries and a sprinkle of chia seeds for added fiber.

Why It Works:
Cottage cheese is high in protein and low in calories, while berries provide fiber and antioxidants to help fight inflammation and support weight loss.

Calories: ~200 calories | Protein: ~20g

6. Shrimp Stir-Fry with Vegetables

This shrimp stir-fry is quick, flavorful, and packed with protein and fiber, making it a great choice for dinner or lunch.

Ingredients:

  • 4 oz shrimp, peeled and deveined

  • 1 cup mixed vegetables (bell peppers, zucchini, broccoli, snap peas)

  • 1 teaspoon olive oil

  • 1 tablespoon soy sauce (or coconut aminos for a lower-sodium option)

  • 1 garlic clove, minced

  • ½ teaspoon ground ginger

Instructions:

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

  2. Add garlic and cook for 1-2 minutes until fragrant.

  3. Add the shrimp and cook until pink and fully cooked.

  4. Add the mixed vegetables and soy sauce, stir-frying for 5-7 minutes until vegetables are tender.

Why It Works:
Shrimp is a lean source of protein with minimal fat, and the mixed veggies provide fiber and nutrients that support digestion and overall health.

Calories: ~250 calories | Protein: ~25g

7. Zucchini Noodles with Turkey Meatballs

This low-calorie, high-protein meal swaps traditional pasta for zucchini noodles, making it a lighter option without sacrificing flavor.

Ingredients:

  • 4 oz ground turkey

  • 1 tablespoon breadcrumbs

  • 1 egg white

  • 1 garlic clove, minced

  • 1 small zucchini, spiralized into noodles

  • 1/2 cup marinara sauce (low-sugar)

  • Salt and pepper to taste

Instructions:

  1. Mix the ground turkey, breadcrumbs, egg white, minced garlic, salt, and pepper. Form into meatballs.

  2. Bake meatballs in the oven at 375°F for 15-20 minutes or until fully cooked.

  3. While the meatballs cook, sauté the zucchini noodles in a pan for 2-3 minutes until tender.

  4. Serve the turkey meatballs on top of the zucchini noodles, drizzling with marinara sauce.

Why It Works:
Turkey meatballs are high in protein and low in fat, while zucchini noodles are a great low-calorie alternative to pasta. This dish satisfies your pasta cravings without the added calories.

Calories: ~300 calories | Protein: ~30g

Final Thoughts

These high-protein, low-calorie meals are perfect for anyone looking to lose weight without feeling hungry or deprived. They’re packed with protein to support muscle maintenance and fat loss, and they’re low in calories to help you stay within your daily calorie goals.

Mix and match these meals to create a balanced, satisfying diet that will help you shed pounds and feel amazing!

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