5 Low Cal High Protein Recipes to Keep You Full and Energized
When it comes to eating healthy, one of the biggest struggles is finding meals that are both satisfying and low in calories. Many people cut calories but end up feeling hungry soon after. That’s where high protein meals come in—protein keeps you fuller for longer, supports muscle health, and boosts metabolism.
If you’re looking for 5 low cal high protein recipes that are easy to make, flavorful, and perfect for weight management, you’re in the right place. These recipes are under 400 calories per serving, packed with lean protein, and balanced with wholesome ingredients. Whether you want a quick lunch, a light dinner, or a protein-packed snack, you’ll find something delicious here.
Why Choose Low Calorie High Protein Recipes?
Before we dive into the recipes, let’s break down the benefits:
- Weight management – Protein helps reduce cravings and supports fat loss.
- Muscle building – Essential for muscle repair, especially if you work out.
- Satiety – Keeps you fuller longer compared to carbs or fats alone.
- Versatility – Can be enjoyed in breakfast, lunch, dinner, or snacks.
Now let’s get cooking with 5 low cal high protein recipes you can try today!
1. Grilled Lemon Herb Chicken with Steamed Veggies
A simple, flavorful, and protein-rich dish that never gets old.
Calories: ~320 per serving
Protein: 38g
Ingredients:
- 2 boneless, skinless chicken breasts (about 6 oz each)
- 2 tbsp olive oil (divided)
- Juice of 1 lemon
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp paprika
- Salt and black pepper, to taste
- 2 cups broccoli florets
- 1 cup sliced carrots
Instructions:
- In a bowl, mix lemon juice, 1 tbsp olive oil, garlic, oregano, paprika, salt, and pepper.
- Coat the chicken breasts in the marinade and let them rest for 20 minutes.
- Grill chicken over medium heat for 6–7 minutes per side until fully cooked.
- Steam broccoli and carrots for 5–6 minutes until tender.
- Serve the grilled chicken with steamed veggies on the side.
💡 Tip: Meal prep extra chicken to use in wraps, salads, or sandwiches throughout the week.
2. Turkey and Veggie Lettuce Wraps
A light but filling low-calorie lunch that’s full of flavor.
Calories: ~280 per serving (3 wraps)
Protein: 29g
Ingredients:
- 1 lb lean ground turkey (93% lean)
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 2 tbsp low-sodium soy sauce
- 1 tbsp hoisin sauce (optional, for sweetness)
- 1 tsp fresh ginger, grated
- 8 large romaine or butter lettuce leaves
Instructions:
- Heat olive oil in a skillet, then sauté onion, bell pepper, and garlic for 2–3 minutes.
- Add ground turkey and cook until browned, breaking it up with a spatula.
- Stir in soy sauce, hoisin sauce, and ginger. Cook for 2 more minutes.
- Spoon turkey mixture into lettuce leaves and wrap tightly.
- Serve warm with a squeeze of lime.
💡 Tip: Swap turkey with ground chicken or lean beef for variety.
3. Greek Yogurt Protein Parfait
Perfect for breakfast or a post-workout snack.
Calories: ~250 per serving
Protein: 24g
Ingredients:
- 1 cup plain nonfat Greek yogurt
- ½ cup mixed berries (blueberries, raspberries, or strawberries)
- 2 tbsp granola (low sugar)
- 1 tsp chia seeds
- 1 tsp honey or sugar-free sweetener (optional)
Instructions:
- Layer half of the yogurt in a glass or bowl.
- Add half of the berries and a sprinkle of granola.
- Repeat the layers with the remaining yogurt and toppings.
- Sprinkle chia seeds and drizzle honey on top.
💡 Tip: For an extra protein boost, mix ½ scoop of vanilla protein powder into the yogurt.
4. Egg White Veggie Scramble
A quick, low-calorie, high-protein breakfast that’s ready in minutes.
Calories: ~190 per serving
Protein: 21g
Ingredients:
- 6 egg whites (or 1 cup liquid egg whites)
- 1 tsp olive oil or cooking spray
- ½ cup spinach
- ¼ cup diced tomatoes
- ¼ cup chopped mushrooms
- Salt and pepper, to taste
Instructions:
- Heat olive oil in a skillet over medium heat.
- Add spinach, tomatoes, and mushrooms, sautéing until tender.
- Pour in egg whites and cook, stirring gently until set.
- Season with salt and pepper, then serve warm.
💡 Tip: Add a sprinkle of low-fat cheese for extra flavor while keeping calories low.
5. Spicy Shrimp and Quinoa Bowl
A flavorful high-protein meal that feels indulgent but is still under 400 calories.
Calories: ~370 per serving
Protein: 35g
Ingredients:
- 1 cup cooked quinoa (½ cup dry)
- 8 oz shrimp, peeled and deveined
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp chili powder
- 1 clove garlic, minced
- 1 cup steamed broccoli
- ½ avocado, sliced (optional)
Instructions:
- Cook quinoa according to package instructions.
- In a skillet, heat olive oil and sauté garlic for 30 seconds.
- Add shrimp, paprika, chili powder, salt, and pepper. Cook for 3–4 minutes until shrimp turn pink.
- Assemble bowl with quinoa, shrimp, broccoli, and avocado slices.
- Squeeze fresh lime on top before serving.
💡 Tip: For meal prep, double the recipe and store in containers for easy grab-and-go lunches.
Final Thoughts
Eating healthy doesn’t have to mean eating bland or boring meals. These 5 low cal high protein recipes prove that you can enjoy delicious, satisfying food while still staying within your calorie goals. Each recipe is versatile, easy to prepare, and perfect for anyone looking to lose weight, build muscle, or simply eat cleaner.
By incorporating these meals into your weekly routine, you’ll stay full, energized, and on track with your health goals.
