50+ High Protein Low Calorie Meals (Easy Meal Prep Recipes)
Low-calorie, high-protein meals can be both tasty and simple to prepare. This collection features recipes that are satisfying, full of flavor, and well-balanced, providing at least 25 grams of protein while keeping each serving under 350 calories. These nutritious dishes are ideal for meal prepping, quick weeknight dinners, or speedy lunches.
1. Slow Cooker Chicken Tortilla Soup
Enjoy a flavorful and zesty chicken tortilla soup, prepared effortlessly in a slow cooker. With 27g of protein and only 259 calories, this low-calorie, high-protein dish is packed with delicious Mexican-inspired tastes.
Slow Cooker Chicken Tortilla Soup Recipe
2. Hawaiian Grilled Pork Chops
Enjoy a tropical twist on a classic favorite with these grilled pork chops! Marinated in a sweet and tangy Hawaiian-inspired sauce, these chops pack 27g of protein and only 237 calories. Ideal for outdoor grilling or prepping meals ahead of time, they make a delicious and nutritious addition to your menu.
Hawaiian Grilled Pork Chops Recipe
3. Crockpot Marry Me Chicken
Enjoy a creamy, indulgent chicken meal with sundried tomatoes and parmesan, all made effortlessly in the crockpot. With 30g of protein and only 186 calories, it’s the perfect choice for a low-calorie dinner.
Crockpot Marry Me Chicken Recipe
4. Best Slow Cooker Chili With Beef and Pinto Beans
Enjoy 26g of protein and 350 calories in this delicious slow cooker beef chili with pinto beans. This rich and satisfying Southwest-style crockpot dish combines ground beef, corn, and a blend of bold spices for an unforgettable flavor experience.
Best Slow Cooker Chili With Beef and Pinto Beans Recipe
5. Sheet Pan Shrimp Boil
With 27g of protein and 296 calories, this keto-friendly and low-carb sheet pan shrimp boil baked in the oven is ideal for summer parties and Mardi Gras festivities!
6. Easy Miso Salmon
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.
7. Sheet Pan Honey Garlic Baked Chicken and Cauliflower
41g protein, 324 calories. This Sheet Pan Honey Garlic Baked Chicken and Cauliflower recipe is one of the easiest and tastiest meal prep recipes! It’s also perfect to whip up on a busy weeknight – the whole meal takes just 35 minutes!
Sheet Pan Honey Garlic Baked Chicken and Cauliflower Recipe
8. Salsa Verde Chicken
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.
9. Ground Turkey Egg Roll in a Bowl
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. Chicken Salad Wraps
29g protein, 350 calories. A healthy, high-protein chicken salad wrap with creamy dressing and a couple of secret umami ingredients. Great for meal prep and packed lunches.
11. Hibachi Shrimp
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.
12. Smothered Creamy Chicken Skillet
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
13. Beef with Broccoli
28g protein, 293 calories. A quick and easy weeknight dinner, this Beef and Broccoli is a classic for a reason! Tender beef is stir-fried with crisp-tender broccoli in a flavorful sauce. It’s a healthy and delicious meal that’s ready in no time!
14. Cheesy Jalapeño Chicken
30g protein, 346 calories. Cheesy Jalapeño Chicken is creamy, spicy, & amazing. This 30-minute recipe for Mexican-inspired chicken tenders is quick & easy. Skillet cooked chicken smothered in a savory hot cheese sauce is the best. The simple one-pan meal is low-carb, keto, gluten-free, & high-protein.
Cheesy Jalapeño Chicken Recipe
15. Crock-Pot Chicken and Cauliflower Rice Soup
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
16. Honey Soy Chicken
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.
17. Air Fryer Popcorn Chicken
29g protein, 248 calories. This air fryer popcorn chicken is such an easy, quick, and healthy meal! Kids and adults love it. Let your air fryer do the hard work. The result is crispy, tender, and juicy chicken!
Air Fryer Popcorn Chicken Recipe
18. Instant Pot Zucchini Boats
27g protein, 272 calories. Instant Pot Zucchini Boats are a tasty low carb meal that packs flavor and crisp veggies in every bite. Eating healthy never tasted this good. Make the turkey taco meat recipe below or use prepared taco meat you already have on hand.
Instant Pot Zucchini Boats Recipe
19. Chicken Bhuna
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.
20. Chicken Detox Soup
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!
21. Grilled Chicken Tenderloins
25g protein, 207 calories. These grilled chicken tenderloins are seasoned with a simple but flavorful blend of spices. Then, they’re grilled to perfection, creating tender, juicy, and flavorful tenderloins that you can use as a delicious main course or as an ingredient in other recipes.
Grilled Chicken Tenderloins Recipe
22. Low Carb Protein Pizza
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.
23. Hearty Ground Beef And Zucchini Casserole
36g protein, 327 calories. Whip up this easy, cheesy ground beef and zucchini casserole for a low-carb dinner-it’s hearty, simple, and always a crowd-pleaser meal!
Hearty Ground Beef And Zucchini Casserole Recipe
24. Italian Sausage, Onions, and Peppers 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
25. Bone Broth 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
26. Cream Cheese and Broccoli Stuffed Chicken Breasts
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
27. Slow Cooker BBQ Chicken
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
28. Easy Chinese Chicken and Green Beans
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
29. Stuffed Chicken Breast
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.
30. Pressure Cooker Chili Con Carne
31g protein, 328 calories. This pressure cooker chili con carne delivers all the slow-cooked depth of classic chili in a fraction of the time.
Pressure Cooker Chili Con Carne Recipe
31. Panko-Crusted Chicken
25g protein, 203 calories. These crispy panko-crusted chicken breasts are a high protein low calorie alternative to fried chicken without compromising on crunch.
32. Thin Pork Chops in Air Fryer
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
33. Stuffed Spaghetti Squash
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
34. Shepherd’s Pie with Ground Turkey
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
35. Teriyaki Chicken Meal Prep
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
36. Chicken Cabbage Stir Fry
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
37. Slow Cooker Pork Loin
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.
38. Lemon Pepper Tilapia Sheet Pan Dinner
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
39. Mediterranean Salmon Salad
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
40. California Chicken Salad
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
41. Easy Sausage and Vegetable Sauté
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
42. Easy Chicken & Broccoli Stir-Fry
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
43. Broiled Cod
27g protein, 164 calories. Tender cod fillets broiled with a lemon and garlic topping, providing a simple low calorie seafood option.
44. Baked Turkey Meatballs
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!
45. Healthy Scrambled Eggs with Veggies
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
46. Spinach Protein Wraps
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!
47. Turkey Roulade
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.
48. Buffalo Chicken Stuffed Zucchini Boats
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
49. Healthy Tuna Salad without Mayo
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
50. Pumpkin Kale Pizza
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!
51. Chef Salad Meal Prep
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.
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