Top 10 High Protein, Low-Calorie Meals for Weight Loss

If you’re trying to lose weight, eating meals that are high in protein and low in calories can be a game-changer. Protein keeps you full, maintains muscle, and even boosts metabolism. But the best part? You don’t have to sacrifice flavor!

Here are 10 easy and delicious high-protein, low-calorie meals with simple preparation steps to keep you on track toward your weight loss goals.

1. Grilled Chicken Salad with Lemon Vinaigrette

A fresh and filling salad that’s light yet packed with protein.

Ingredients:

  • Grilled chicken breast

  • Mixed greens

  • Cherry tomatoes

  • Cucumber

  • Red onion

  • Lemon vinaigrette (olive oil, lemon juice, Dijon mustard, salt, and pepper)

How to Prepare:

  1. Season the chicken breast with salt, pepper, and herbs, then grill or pan-sear until cooked (6-7 minutes per side).

  2. Toss greens, tomatoes, cucumber, and onion in a bowl.

  3. Whisk olive oil, lemon juice, mustard, salt, and pepper for the vinaigrette.

  4. Slice the chicken, place it on the salad, and drizzle with vinaigrette.

Calories: ~250 | Protein: ~30g

2. Turkey and Vegetable Stir-Fry

A quick, nutrient-packed stir-fry for busy days.

Ingredients:

  • Ground turkey

  • Broccoli

  • Bell peppers

  • Snap peas

  • Low-sodium soy sauce

How to Prepare:

  1. Heat 1 tbsp olive oil in a skillet and brown the turkey (5 minutes).

  2. Add chopped veggies and stir-fry for 5-7 minutes.

  3. Stir in soy sauce and garlic powder, cooking for another 2 minutes.

  4. Serve over cauliflower rice or enjoy on its own.

Calories: ~300 | Protein: ~35g

3. Greek Yogurt Chicken Wrap

A portable meal with creamy, Mediterranean flavors.

Ingredients:

  • Grilled chicken (shredded)

  • Non-fat Greek yogurt

  • Cucumber

  • Red onion

  • Whole wheat tortilla

  • Feta cheese

How to Prepare:

  1. Mix shredded chicken with Greek yogurt, garlic powder, and a pinch of salt.

  2. Add diced cucumber and onion to the mixture.

  3. Spread it onto a whole wheat tortilla, sprinkle with feta, and roll it up.

  4. Slice in half and enjoy!

Calories: ~290 | Protein: ~28g

4. Baked Salmon with Asparagus

A flavorful, nutrient-dense one-pan dinner.

Ingredients:

  • Salmon fillet

  • Asparagus

  • Olive oil

  • Lemon juice

  • Garlic

How to Prepare:

  1. Preheat oven to 375°F (190°C). Place salmon and asparagus on a baking sheet.

  2. Drizzle with olive oil, garlic, and lemon juice. Season with salt and pepper.

  3. Bake for 15-20 minutes until the salmon flakes easily.

Calories: ~350 | Protein: ~34g

5. Egg White and Spinach Scramble

Perfect for a light, protein-packed breakfast.

Ingredients:

  • Egg whites

  • Fresh spinach

  • Cherry tomatoes

  • Low-fat cheese

How to Prepare:

  1. Heat a non-stick pan and add egg whites, stirring occasionally.

  2. Add spinach and halved cherry tomatoes, cooking until wilted.

  3. Sprinkle with low-fat cheese before serving.

Calories: ~200 | Protein: ~20g

6. Shrimp and Zucchini Noodles with Garlic Sauce

A low-carb pasta alternative that’s quick and tasty.

Ingredients:

  • Shrimp

  • Spiralized zucchini

  • Garlic

  • Olive oil

  • Red pepper flakes

How to Prepare:

  1. Sauté shrimp in olive oil with garlic until pink (3-4 minutes).

  2. Add zucchini noodles and toss until slightly softened (2 minutes).

  3. Sprinkle with red pepper flakes and serve hot.

Calories: ~230 | Protein: ~25g

7. Turkey and Sweet Potato Skillet

A hearty meal that balances protein and carbs.

Ingredients:

  • Ground turkey

  • Sweet potatoes (diced)

  • Spinach

  • Paprika

How to Prepare:

  1. Brown ground turkey in a skillet.

  2. Add sweet potato cubes and cook until tender (10 minutes).

  3. Toss in spinach and paprika, stirring until wilted.

Calories: ~320 | Protein: ~30g

8. Cottage Cheese and Berry Bowl

A quick snack or light meal packed with protein and antioxidants.

Ingredients:

  • Low-fat cottage cheese

  • Mixed berries (blueberries, strawberries, raspberries)

  • Honey (optional)

How to Prepare:

  1. Scoop cottage cheese into a bowl.

  2. Top with a handful of mixed berries and a drizzle of honey if desired.

Calories: ~180 | Protein: ~20g

9. Grilled Tofu with Steamed Broccoli

A plant-based option that’s high in protein and low in carbs.

Ingredients:

  • Firm tofu

  • Soy sauce

  • Broccoli

  • Sesame seeds

How to Prepare:

  1. Marinate tofu slices in soy sauce for 15 minutes, then grill or pan-sear until golden.

  2. Steam broccoli for 5-7 minutes.

  3. Plate tofu with broccoli and sprinkle with sesame seeds.

Calories: ~220 | Protein: ~22g

10. Chicken and Quinoa Power Bowl

A nutrient-packed one-bowl meal.

Ingredients:

  • Grilled chicken

  • Cooked quinoa

  • Roasted vegetables (zucchini, bell peppers, onions)

  • Tahini dressing

How to Prepare:

  1. Layer quinoa, sliced chicken, and roasted vegetables in a bowl.

  2. Drizzle with tahini dressing and serve warm.

Calories: ~350 | Protein: ~32g

Meal Prep Tips

  1. Batch Cooking: Cook large portions of proteins (like chicken, turkey, or tofu) and store them for easy assembly during the week.

  2. Storage: Use airtight containers to keep prepped meals fresh for up to 4 days.

  3. Customization: Feel free to swap ingredients to suit your preferences or dietary needs.

These high-protein, low-calorie meals are perfect for weight loss while ensuring you stay full, energized, and satisfied. Try incorporating these recipes into your routine and watch your progress soar!

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