proteincakery.com

  • Recipes
  • Shop
  • About
  • Subscribe
menu icon
go to homepage
  • Recipes
  • Shop
  • About
  • Subscribe
    • Amazon
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Shop
    • About
    • Subscribe
    • Amazon
    • Pinterest
  • ×
    Home > Blog > Protein Recipe Roundups

    50+ High Protein Low Calorie Meals (Easy Meal Prep Recipes)

    Updated: May 22, 2025 · Published: Dec 22, 2022 · By Andréa Marchese · This post may contain affiliate links · 2 Comments

    collage of high protein low calorie meals with text overlay.
    collage of high protein low calorie meals with text overlay.
    collage of high protein low calorie meals with text overlay.
    collage of high protein low calorie meals with text overlay.

    High protein low calorie meals can be delicious and easy. This list has recipes that are filling, flavorful, and balanced, with at least 25 grams of protein and no more than 350 calories per serving. These healthy recipes are perfect for meal prep, weeknight dinners, or quick lunches.

    collage of high protein low calorie meals with text overlay

    These healthy eating options call for a variety of protein sources.

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

    We're kicking off this list with a Slow Cooker Chicken Tortilla Soup with 27 grams of protein per serving:

    1. Slow Cooker Chicken Tortilla Soup

    bowl of chicken tortilla soup with sliced avocado.
    27g protein, 259 calories. A spicy and satisfying chicken tortilla soup made in the slow cooker. This high protein low calorie soup is packed with Mexican-inspired flavors.
    Slow Cooker Chicken Tortilla Soup Recipe

    2. Hawaiian Grilled Pork Chops

    grilled pork chops topped with a slice of pineapple next to bean salad.
    27g protein, 237 calories. Grilled pork chops marinated in a sweet and tangy Hawaiian-inspired sauce, offering a tropical twist to a classic dish. Perfect for outdoor grilling and meal prep.
    Hawaiian Grilled Pork Chops Recipe

    3. Crockpot Marry Me Chicken

    4 pieces of chicken breast on a plate with garnish.
    30g protein, 186 calories. A creamy and indulgent chicken dish made in the crockpot with sundried tomatoes and parmesan, perfect for a low calorie dinner.
    Crockpot Marry Me Chicken Recipe

    4. Hibachi Shrimp

    hibachi shrimp on a plate next to a bowl of rice.
    32g protein, 249 calories. Succulent shrimp cooked hibachi-style with vegetables and a savory sauce. This quick and easy recipe brings Japanese steakhouse flavors to your home in no time.
    Hibachi Shrimp Recipe

    5. Panko-Crusted Chicken

    4 pieces of breaded chicken on a plate.
    25g protein, 203 calories. These crispy panko-crusted chicken breasts are a high protein low calorie alternative to fried chicken without compromising on crunch.
    Panko-Crusted Chicken Recipe

    6. Easy Miso Salmon

    4 pieces of salmon in a baking dish.
    30g protein, 238 calories. Baked salmon fillets marinated in a savory miso glaze, offering a simple yet flavorful high protein meal rich in omega-3 fatty acids.
    Easy Miso Salmon Recipe

    7. Turkey Roulade

    two slices of turkey roulade with snow peas.
    33g protein, 206 calories. A rolled turkey breast stuffed with herbs and spices, providing an elegant high protein meal for special occasions or any day.
    Turkey Roulade Recipe

    8. Salsa Verde Chicken

    bowl with shredded chicken, corn, black beans, and spanish rice.
    32g protein, 211 calories. Slow-cooked chicken in a tangy salsa verde sauce, offering a versatile high protein option for low calorie tacos, bowls, or salads.
    Salsa Verde Chicken Recipe

    9. Ground Turkey Egg Roll in a Bowl

    egg roll filling in a bowl next to chopsticks and a napkin.
    30g protein, 243 calories. A deconstructed egg roll featuring ground turkey, cabbage, and carrots, seasoned with soy sauce and ginger for a low-carb, high-protein option.
    Ground Turkey Egg Roll in a Bowl Recipe

    10. Smothered Creamy Chicken Skillet

    3 chicken breasts in a skillet with vegetables.
    29 g protein, 216 calories. A one-pan dish featuring tender chicken breasts smothered in a creamy sauce, combined with sautéed onions and mushrooms. It's a comforting high protein low calorie meal.
    Smothered Creamy Chicken Skillet Recipe

    11. Cream Cheese and Broccoli Stuffed Chicken Breasts

    a piece of stuffed chicken breast cut into two pieces on a plate.
    28g protein, 174 calories. Juicy chicken breasts stuffed with a creamy broccoli filling, offering a low-carb, high-protein dinner.
    Cream Cheese and Broccoli Stuffed Chicken Breasts Recipe

    12. Chicken Cabbage Stir Fry

    chicken cabbage stir fry in a bowl with chop sticks.
    29g protein, 258 calories. A quick stir-fry featuring chicken and cabbage in a savory sauce, perfect for a high protein low calorie dinner.
    Chicken Cabbage Stir Fry Recipe

    13. Chicken Bhuna

    pieces of masala chicken in a bowl.
    26g protein, 258 calories. A flavorful Indian curry featuring chicken cooked in a rich, spiced tomato-based sauce. A great choice for a high protein low calorie Indian meal.
    Chicken Bhuna Recipe

    14. Broiled Cod

    two pieces of broiled cod on a plate.
    27g protein, 164 calories. Tender cod fillets broiled with a lemon and garlic topping, providing a simple low calorie seafood option.
    Broiled Cod Recipe

    15. Bone Broth Chicken Soup

    bowl of chicken soup.
    26g protein, 245 calories. A nourishing chicken soup made with bone broth, vegetables, and herbs, perfect for high protein low calorie meal prep.
    Bone Broth Chicken Soup Recipe

    16. Healthy Tuna Salad without Mayo

    tuna salad sandwich cut in half on a plate.
    28g protein, 269 calories. A light and refreshing tuna salad made with Greek yogurt instead of mayo, providing a high protein low calorie alternative to the original.
    Healthy Tuna Salad without Mayo Recipe

    17. Grilled Bison Ribeye Steaks

    sliced bison rib eye on a cutting board.
    41g protein, 273 calories. Juicy and flavorful bison ribeye steaks grilled to perfection, offering a leaner alternative to beef with a unique taste.
    Grilled Bison Ribeye Steaks Recipe

    18. Chef Salad Meal Prep

    sliced meat and cheese with hard boiled egg on salad in a meal prep container.
    28g protein, 281 calories. A classic chef salad prepared for meal prep, featuring mixed greens, turkey, ham, cheese, and hard-boiled eggs. Ideal for a high protein low calorie lunch for work.
    Chef Salad Meal Prep Recipe

    19. Slow Cooker BBQ Chicken

    shredded barbecue chicken on a roll.
    37g protein, 275 calories. Shredded BBQ chicken prepared in the slow cooker, perfect for sandwiches, salads, or as a high protein meal prep option.
    Slow Cooker BBQ Chicken Recipe

    20. Easy Chinese Chicken and Green Beans

    small pieces of chicken with cut green beans on a plate.
    28g protein, 303 calories. Stir-fried chicken and green beans tossed in a flavorful Chinese-inspired sauce. A simple healthy low calorie meal that's ready in minutes.
    Easy Chinese Chicken and Green Beans Recipe

    21. Stuffed Chicken Breast

    a piece of stuffed chicken breast next to roasted beets.
    32g protein, 222 calories. Juicy chicken breasts stuffed with spinach and ricotta cheese, then baked to perfection. This recipe offers a flavorful high protein low calorie dinner option.
    Stuffed Chicken Breast Recipe

    22. Thin Pork Chops in Air Fryer

    seasoned pork chop on a plate with broccoli and a wedge of lemon.
    29g protein, 244 calories. Juicy thin-cut pork chops cooked to perfection in the air fryer, providing a quick and healthy meal prep option.
    Thin Pork Chops in Air Fryer Recipe

    23. Stuffed Spaghetti Squash

    two halves of spaghetti squash stuffed with vegan meat and topped with cheese.
    30g protein, 290 calories. Roasted spaghetti squash halves filled with a savory mixture of vegetables and cheese, offering a low carb, high protein vegetarian meal.
    Stuffed Spaghetti Squash Recipe

    24. Shepherd’s Pie with Ground Turkey

    piece of turkey shepherds pie on a plate with a fork.
    28g protein, 292 calories. A lighter take on the classic shepherd’s pie, using ground turkey and a creamy mashed potato topping for a comforting low calorie meal.
    Shepherd’s Pie with Ground Turkey Recipe

    25. Teriyaki Chicken Meal Prep

    sliced chicken breasts and broccoli in meal prep containers.
    42g protein, 303 calories. Succulent teriyaki-glazed chicken served with steamed vegetables and rice, perfect for easy high protein low calorie meal prep for lunch at work.
    Teriyaki Chicken Meal Prep Recipe

    26. Slow Cooker Pork Loin

    close up of pieces of seasoned pork.
    39g protein, 277 calories. A tender and juicy pork loin cooked in the slow cooker with a flavorful marinade, ideal for a hands-off low calorie high protein dinner.
    Slow Cooker Pork Loin Recipe

    27. Lemon Pepper Tilapia Sheet Pan Dinner

    4 pieces of tilapia on a sheet pan with green beans and grape tomatoes.
    37g protein, 316 calories. A convenient sheet pan meal featuring tilapia fillets seasoned with lemon pepper, accompanied by roasted vegetables. Easy cleanup and full of flavor.
    Lemon Pepper Tilapia Sheet Pan Dinner Recipe

    28. Baked Alaska Pollock

    two pieces of breaded baked alaska with a fork.
    25g protein, 320 calories. Mild and flaky Alaska pollock fillets baked with a lemon-garlic butter sauce. A healthy seafood option for low calorie meals.
    Baked Alaska Pollock Recipe

    29. Salmon in a Tomato, Thyme, and Ginger Sauce

    two pieces of salmon with lemon wedges.
    44g protein, 322 calories. Pan-seared salmon fillets simmered in a zesty tomato, thyme, and ginger sauce. This high protein meal provides heart-healthy omega-3s and a burst of flavor.
    Salmon in a Tomato, Thyme, and Ginger Sauce Recipe

    30. Slow Cooker Chicken Cacciatore

    chicken cacciatore on a bed of zucchini noodles on a plate with a fork.
    33g protein, 315 calories. A slow-cooked Italian chicken dish simmered with tomatoes, bell peppers, and herbs for a rich and hearty low calorie meal.
    Slow Cooker Chicken Cacciatore Recipe

    31. Italian Sausage, Onions, and Peppers Skillet

    sliced pieces of sausage with onion of peppers in a skillet.
    30g protein, 337 calories. A hearty skillet meal featuring Italian sausage sautéed with onions and bell peppers. This low-carb low-calorie meal is both flavorful and satisfying.
    Italian Sausage, Onions, and Peppers Skillet Recipe

    32. Mediterranean Salmon Salad

    salmon salad in a bowl.
    44g protein, 344 calories. A vibrant salad combining grilled salmon, fresh greens, olives, and a zesty dressing, this Mediterranean diet salad is ideal for a light yet satisfying high protein meal.
    Mediterranean Salmon Salad Recipe

    33. Crock-Pot Chicken and Cauliflower Rice Soup

    two bowls of chicken cauliflower soup with carrots.
    41g protein, 338 calories. A hearty slow-cooker soup featuring shredded chicken, cauliflower rice, and flavorful herbs, offering a low carb high protein comfort food option.
    Crock-Pot Chicken and Cauliflower Rice Soup Recipe

    34. Honey Soy Chicken

    pan of honey chicken with bak choy and lemon slices.
    41g protein, 338 calories. Tender chicken pieces glazed with a sweet and savory honey-soy sauce, offering a delightful balance of flavors. Ideal for a quick high protein dinner.
    Honey Soy Chicken Recipe

    35. California Chicken Salad

    chicken salad in a bowl.
    38g protein, 350 calories. A refreshing chicken salad featuring grapes, mixed greens, and a light citrus dressing. A nutrient-rich option for a filling high protein lunch.
    California Chicken Salad Recipe

    36. Pan Seared Shrimp

    pan of shrimp with herbs
    25g protein, 214 calories. Rich and buttery with a pop of citrus and herbs, this easy low calorie meal can be served on its own or with your favorite side dish.
    Pan Seared Shrimp Recipe

    37. Italian Salmon with Tomato Basil Salsa

    piece of salmon with tomatoes and basil
    37g protein, 288 calories. This simple healthy dinner is a great choice for busy weeknights or dinner parties. Packed with flavor from the Italian seasoning and fresh tomato and basil, this baked salmon is a delicious low calorie meal packed with protein.
    Italian Salmon with Tomato Basil Salsa Recipe

    38. Easy Sausage and Vegetable Sauté

    plate of sausage and vegetable stir fry
    24g protein, 324 calories in a double portion. This sausage and vegetable sauté is a great way to get dinner on the table in one pan in under 30 minutes. Easy to modify for food allergies or preferences, this is a quick high protein low calorie recipe the whole family will love.
    Easy Sausage and Vegetable Sauté Recipe

    39. Ricotta Tart with Rainbow Carrots

    two mini ricotta tarts with sliced rainbow carrots in them and a large carrot on the side
    21g protein, 303 calories. A deliciously creamy, high-protein comfort food. This rainbow carrot ricotta tart is one of my favorite low calorie vegetarian meals.
    Ricotta Tart with Rainbow Carrots Recipe

    40. Easy Chicken & Broccoli Stir-Fry

    top view of a pan full of chicken and broccoli
    36g protein, 335 calories. This Chinese-style, low-carb chicken and broccoli stir-fry is a great healthier version of a take-out favorite. Made with skinless chicken breasts, a great lean protein choice. Pair this great recipe with cauliflower rice for a low carb high protein meal!
    Easy Chicken & Broccoli Stir-Fry Recipe

    41. Air Fryer Teriyaki Tofu

    plate of crispy tofu with noodles
    24g protein, 352 calories. This crispy tofu recipe is full of flavor and makes a great vegan high protein meal. This simple dish can be prepared in an air fryer, pan fried, or baked in an oven. Great for meal prep, too!
    Air Fryer Teriyaki Tofu Recipe

    42. Baked Turkey Meatballs

    small turkey meatballs piled on a plate
    18g protein, 114 calories. Lean ground turkey and parmesan cheese make these low fat, low calorie meatballs a delicious meal plan option. A great choice when meal prepping high-protein dinners!
    Baked Turkey Meatballs Recipe

    43. Healthy Scrambled Eggs with Veggies

    skillet with egg and vegetable scramble
    32g protein, 342 calories in a double serving. Egg scrambles with veggies are easy low calorie meals, and this recipe take it up a notch by adding nutritional yeast. Great way to use leftover veggies, and this quick meal works well with egg whites, too!
    Healthy Scrambled Eggs with Veggies Recipe

    44. Shrimp Poke Bowl

    top view of shrimp poke bowl
    23g protein, 346 calories. This homemade shrimp poke bowl recipe is full of buttery sautéed shrimp, pickled cucumber salad, brown rice, and topped with a delicious honey soy dressing. A fun and healthy 15 minute weeknight dinner!
    Shrimp Poke Bowl Recipe

    45. Low Carb Protein Pizza

    a slice of low carb pizza being pulled out of the whole pie, with basil on top, on a white plate
    22g protein and 197 calories in half of this recipe. Much better macros than fast food pizza! This quick recipe for low carb gluten free pizza uses high quality sauce and cheese, and has added protein for a filling, delicious low calorie meal.
    Low Carb Protein Pizza Recipe

    46. Keto Kung Pao Chicken

    bowl of kung pao chicken with chopsticks
    37g protein, 300 calories. This Keto Kung Pao Chicken has all the classic sweet, spicy, and salty flavors you love with fewer calories and carbs. Add this to your list of high protein dinners!
    Keto Kung Pao Chicken Recipe

    47. Turkey Bolognese Greek-Style

    bowl of greek turkey bolognese with a spoon in it
    33g protein, 296 calories. This healthy and delicious Greek-inspired turkey bolognese is perfect served over zucchini noodles or your favorite pasta, rice, or potatoes. Prepare this meat sauce ahead for a quick high protein meal!
    Turkey Bolognese Greek-Style Recipe

    48. Spinach Protein Wraps

    two halves of vegetable filled spinach protein wrap, one sitting diagonally on top of the other on a white plate
    15g protein, 81 calories, and 1g net carb for the unfilled wrap. This low calorie spinach wrap is made with plant-based protein for easy, high protein vegan meals. Try this filled with red bell peppers, black beans, zucchini, red onion, and hummus for a delicious high protein lunch!
    Spinach Protein Wraps Recipe

    49. Buffalo Chicken Stuffed Zucchini Boats

    4 chicken filled zucchini halves on a baking pan
    40g protein, 298 calories in a double portion. Simple ingredients with a spicy twist make this zucchini boat recipe a delicious option for low-carb diets. A great way to use leftover chicken, too!
    Buffalo Chicken Stuffed Zucchini Boats Recipe

    50. Pumpkin Kale Pizza

    close up of whole pumpkin kale pizza on a sheet of foil
    28g protein, 296 calories in two pieces. This gluten free pizza has a high protein base topped with mozzarella, pumpkin, kale, and pine nuts. One of my best easy high protein low calorie meals!
    Pumpkin Kale Pizza Recipe

    51. Chicken Detox Soup

    ladle of chicken soup being pulled from the pot
    38g protein and 272 calories in two cups. This easy chicken and vegetable soup recipe is comforting, flavorful, and loaded with protein. Great as a low calorie meal prep option for a high protein diet!
    Chicken Detox Soup Recipe

    If you've enjoyed this post, you may also enjoy 35 high protein low calorie meal prep ideas.

    Ready for dessert? Check out these delicious high protein desserts:

    • collagen protein brownies layered on a plate, one bitten.
      Collagen Protein Brownies (Gluten Free)
    • mini protein cheesecake topped with half a strawberry and a spoonful is being drawn from it.
      Mini Protein Cheesecakes (Easy Healthy Recipe)
    • top view of a pile of protein peanut butter cookies.
      Peanut Butter Protein Cookies
    • slice of chocolate peanut butter pie with chocolate crust and chocolate drizzle and a forkful of creamy pie pulled from the slice
      Chocolate Peanut Butter Pie with 23g Protein!

    more delicious high protein desserts →

    More Protein Recipe Roundups

    • collage of macro friendly recipe photos with text overlay.
      50+ Delicious Macro Friendly Food Recipes
    • collage of high protein overnight oats recipe images, with text overlay.
      50+ High Protein Overnight Oats Recipes
    • collage of protein pancake photos with text overlay.
      50+ Protein Pancakes Recipes (Healthy, High Protein Breakfast)
    • collage of no-bake protein balls without peanut butter, with text overlay.
      21 Delicious Protein Balls without Peanut Butter (No-Bake)

    Comments

    1. Andréa Marchese says

      January 10, 2025 at 11:49 am

      Hi Leslie,
      Each of the recipes should have storage notes for that particular recipe. These link out to other recipe websites, so I can't say for sure for all of them. Hope this list is helpful! :)
      Andréa

    2. Leslie Acevedo says

      January 05, 2025 at 9:54 pm

      Hi!

      Your recipes look amazing. Can I freeze the meals?

      Thank you, Leslie

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    andrea at the gym holding cupcakes

    Hi, I'm Andréa! I’ve been baking with protein powder since 2013, and I can give you all the top tips for creating delicious high protein snacks, desserts, and more.

    More about me →

    Latest Posts

    • stack of chocolate chip protein blondies with milk in the background.
      Chocolate Chip Protein Blondies (Whey)
    • collage of peanut butter protein ball recipe images with text overlay.
      15 Easy Peanut Butter Protein Balls Recipes (No Bake)
    • collage of high protein meals (none of which are chicken) with text overlay.
      45 High Protein Meals that are NOT Chicken
    • collage of protein balls with text overlay.
      31 Easy Protein Balls Recipes (No Bake, Healthy Bites)

    More recent posts →

    Footer

    ↑ back to top

    Contact: [email protected]
    Privacy Policy

    Copyright © 2025 proteincakery.com