21 High Protein Low Calorie Meals (Lunch & Dinner Recipes)

This unique collection of high-protein, low-calorie meals are not only easy to prepare but also packed with the nutrients your body needs. From seafood to vegetarian options, these recipes will satisfy your taste buds while keeping your calorie intake in check.

Maintaining a healthy lifestyle often revolves around finding the right balance between high-protein foods and low-calorie foods.

Whether you’re striving to build muscle mass, lose weight, or simply ensure you’re consuming enough essential nutrients, the key is to enjoy a variety of protein sources that support your goals without compromising on flavor.

This list includes meals with lean meats and fish, seafood, plant-based protein options, and a few recipes with protein powder.

We hope these high protein meal ideas help you get in that extra protein! 💪🏼

🍪 And when you're ready for a high protein dessert, check out the healthy recipes we have here: proteincakery.com. Lots of high-protein deliciousness!

We're kicking off this list with an easy shrimp dinner with 25 grams of protein:

Shrimp is a great source of protein with minimal calories, making it an ideal choice for those following a high-protein diet.

This pan-seared shrimp recipe is quick to prepare, requiring only a handful of ingredients such as olive oil, lemon juice, and garlic.

With a high protein content and the inclusion of healthy fats from olive oil, this dish helps you meet your nutrition goals while delivering a satisfying main course.

Shrimp is also rich in essential amino acids, which are crucial for muscle repair and growth.

Salmon is known for its rich content of omega-3 fatty acids and high protein levels, making it an excellent addition to any high-protein diet.

This Italian Salmon recipe is complemented by a fresh tomato basil salsa, offering a burst of flavor while keeping the calorie count low. The combination of salmon and the salsa made with red onion, lemon juice, and fresh basil ensures you’re getting a great source of protein and essential nutrients in one meal.

Pair this dish with a side of cauliflower rice for a complete, low-calorie dinner!

For those who enjoy hearty meals, this sausage and vegetable sauté is a great option.

Using chicken sausage and a variety of bell peppers, zucchini, and onions, this dish is both flavorful and filling.

Chicken sausage provides a leaner source of protein compared to traditional pork sausage, making it a good option for those monitoring their calorie intake.

This recipe is also versatile enough to be customized with other vegetables, making it a great way to use what you have on hand.

If you’re looking for a unique and visually appealing dish, this Rainbow Carrot Protein Ricotta Tart is a perfect choice.

Made with ricotta cheese, protein powder, and vibrant rainbow carrots, this dish is packed with higher amounts of protein while remaining low in calories.

The combination of ricotta and protein powder ensures that you’re getting enough protein in every bite. This tart is ideal for meal prep, offering a delicious and nutritious option for busy days!

Chicken and broccoli are a classic combination in high-protein meals, and this stir-fry recipe takes it to the next level.

Using skinless chicken breast, which is low in fat and high in protein, this dish is an easy way to boost your protein intake. The broccoli adds essential nutrients like fiber and vitamins, making this a well-rounded, healthy meal.

With a simple sauce made from soy sauce, garlic, and ginger, this stir-fry is both flavorful and nutritious!

For a vegetarian high-protein option, this crispy air-fryer teriyaki tofu is an excellent choice.

Tofu is a great source of plant-based protein and is low in calories, making it a staple in vegetarian recipes.

The air fryer gives the tofu a crispy texture without the need for excessive oil, and the teriyaki sauce adds a sweet and savory flavor.

Turkey breast is another lean protein that’s perfect for those following a high-protein, low-calorie diet.

These turkey meatballs are simple to make and can be paired with a variety of sides, such as spaghetti squash or a fresh salad.

Turkey is rich in protein while being lower in calories and fat compared to ground beef, making these meatballs a healthy meal option that can be prepared ahead of time for easy meal prep.

This healthy breakfast scramble makes a great high-protein breakfast or lunch.

The recipe features egg whites, a great source of protein with fewer calories than whole eggs.

The scramble also includes vegetables like spinach and bell peppers, adding essential nutrients and fiber to your meal.

This dish is quick to prepare, making it perfect for busy mornings!

Poke bowls have become popular for their fresh ingredients and customizable options.

This shrimp poke bowl is a high-protein meal that’s low in calories, featuring shrimp, brown rice, and a variety of vegetables.

The shrimp provides a great source of protein, while the brown rice offers complex carbohydrates to keep you feeling full longer.

This dish is not only nutritious but also visually appealing, making it a great option for lunch or dinner.

Who says you can’t enjoy pizza on a high-protein diet?

This low-carb protein pizza is made with a crust that incorporates protein powder, making it a unique and delicious way to increase your protein intake.

Topped with your choice of lean meats, vegetables, and low-fat cheeses like mozzarella or feta, this pizza is a satisfying meal that won’t derail your health goals.

Try pairing this pizza with a side salad for a complete and balanced meal!

For those following a keto or low-carb diet, this Kung Pao chicken recipe is a must-try.

Made with skinless chicken breast, bell peppers, and a flavorful sauce, this dish is high in protein and low in calories.

The spicy and tangy flavors make it a delicious main course that’s perfect for meal prep.

Serve it over cauliflower rice to keep the meal low-carb and satisfying.

This Greek-style turkey Bolognese is a lighter take on the classic Italian dish.

Using ground turkey instead of beef reduces the calorie content while still providing a high-protein meal.

The addition of Greek flavors like oregano and feta cheese gives this dish a unique twist.

Serve it over zoodles (zucchini noodles) or whole wheat pasta for a balanced and nutritious meal.

Grilled chicken tenders are a versatile and easy way to add more protein to your diet.

This recipe uses simple ingredients like olive oil, lemon juice, and spices to create a flavorful and healthy meal.

Chicken tenders are naturally low in calories and high in protein, making them a great option for meal prep or a quick dinner. Pair them with a side of green beans or sweet potatoes for a complete meal!

These spinach protein wraps are a great option for a light and nutritious meal.

Made with spinach, protein powder, and egg whites, these wraps are low in calories but high in protein.

They’re perfect for those looking to increase their protein intake without adding too many extra calories.

Fill them with lean meats, vegetables, or even Greek yogurt for added protein and flavor.

Buffalo chicken stuffed zucchini boats offer a flavorful and low-calorie way to enjoy a high-protein meal.

By using lean chicken breast mixed with buffalo sauce and stuffing it into hollowed-out zucchini, this dish becomes a nutrient-dense and satisfying dinner option.

The zucchini adds essential nutrients and fiber, while the chicken provides a great source of protein.

This dish is an excellent choice for those looking to maintain a balanced diet while indulging in bold flavors.

For those who enjoy plant-based meals, Sofritas Chipotle is a high-protein, low-calorie option that’s packed with flavor.

Made with tofu and a blend of spices, this dish mimics the popular Chipotle Sofritas but with fewer calories.

Tofu is a versatile ingredient that’s rich in protein and can be seasoned in various ways to suit your taste buds. Serve it over brown rice or cauliflower rice for a complete and satisfying meal that aligns with your health goals.

This unique pumpkin kale protein pizza is an excellent way to enjoy a higher protein intake while keeping the meal low in calories.

The crust is made with protein powder, offering a nutritious base that’s both flavorful and satisfying.

Topped with pumpkin puree, kale and a light sprinkle of low-fat feta cheese, this pizza is a creative twist on traditional pizza, providing a great source of protein and essential nutrients.

Detox soups are perfect for those looking to cleanse and reset their diet while still getting enough protein.

This detox soup recipe is filled with vegetables like spinach, kale, and cauliflower, which are low in calories and high in essential nutrients.

The addition of chicken or white fish boosts the protein content, making it a balanced and satisfying meal.

This soup is a great option for weight loss or maintaining a healthy lifestyle, as it’s both filling and low in calories.

Indian Chicken Curry is a flavorful dish that’s high in protein and perfect for those following a low-calorie diet.

Made with skinless chicken breast, this curry is rich in spices like turmeric, cumin, and coriander, which add depth and warmth to the dish.

The use of Greek yogurt in the sauce adds creaminess without the extra calories, making it a healthier option compared to traditional curries made with cream or coconut milk.

Serve it with brown rice or cauliflower rice for a complete meal.

This Just Egg Omelette is a plant-based alternative that’s high in protein and low in calories.

Made with the popular Just Egg product, which mimics the texture and flavor of eggs, this omelette is perfect for those seeking a vegetarian high-protein breakfast.

Filled with vegetables like spinach, bell peppers, and onions, this omelette provides a variety of essential nutrients while keeping your calorie intake low.

It’s a great option for busy mornings when you need a quick and healthy start to your day.

The Instant Pot Lemon Garlic Chicken is a convenient and delicious high-protein meal that’s low in calories.

Using skinless chicken breast, this recipe ensures a lean source of protein, while the lemon juice and garlic add a burst of flavor.

The Instant Pot makes this dish easy to prepare, perfect for busy days when you need a quick and healthy dinner.

Pair this chicken with a side of green beans or a light salad to complete your meal.

Ready for dessert? Check out these low calorie, high protein options:

Incorporating high-protein, low-calorie meals into your diet is a smart and delicious way to meet your nutrition goals, whether you’re aiming for weight loss, muscle gain, or overall health improvement.

These recipes offer a variety of protein sources, from lean meats to plant-based options, ensuring that you can enjoy a diverse and balanced diet. 

By focusing on nutrient-dense ingredients and keeping your calorie intake in check, you can achieve a healthy lifestyle that’s both sustainable and satisfying.

We hope you explore these recipes, experiment with your favorite ingredients, and enjoy the benefits of a high-protein diet that aligns with your health and fitness goals.