Looking to boost your energy, build lean muscle, and feel your absolute best—without the added fat? You’re in the right place. High-protein, low-fat meals aren’t just for athletes or dieters—they’re for anyone who wants to nourish their body with purpose.
Research continues to show that protein-rich, lower-fat meals can support weight loss, improve metabolism, and keep you fuller, longer. The best part? They don’t have to be boring or bland. These 20 recipes are packed with flavor, easy to make, and designed to inspire your journey toward a stronger, healthier you.
Southwest Shrimp Black Bean Salad
This salad is bursting with flavor—tangy, savory, and loaded with sweet corn, black beans, juicy tomatoes, and tender shrimp.
Shrimp is an excellent, low-fat protein option! A 3-ounce serving gives you nearly 40% of your daily protein needs, with hardly any fat.
Per Serving:
- Calories: 234
- Fats: 3g
- Protein: 20g
- Carbs: 33g
Thai Beef Stew
Whip up this bold and flavorful Thai Beef Stew with ease—whether you’re using a slow cooker or a pot on the stove.
It’s a super simple, no-fuss recipe with zero searing or sautéing required. Just toss everything into the pot, let it simmer away, and come back in a few hours to a deliciously comforting meal!
Per Serving:
- Calories: 445
- Fats: 12g
- Protein: 57g
- Carbs: 25g
Seasoned Tilapia
This tilapia is so flavorful, with a crispy golden crust and a juicy, tender inside!
Making it is a breeze. Just brush the tilapia with some melted butter, sprinkle on your favorite seasonings, and pop it onto a greased baking sheet. Then, bake it for 30 to 35 minutes, and you’re good to go!
Per Serving:
- Calories: 188
- Fats: 6g
- Protein: 34g
- Carbs: 1g
Butter Chicken In Slow Cooker
This butter chicken is hands down my favorite Slimming World curry! It’s rich, creamy, and packed with goodness—even some sneaky hidden veggies.
The best part? It’s totally syn free, perfect for SP days, and super easy to make. Just toss everything into your slow cooker with our simple 3-ingredient method and let it work its magic!
Per Serving:
- Calories: 288
- Fats: 5g
- Protein: 40g
- Carbs: 18g
Taco Soup
Did you know that a single beef taco can have up to 9 grams of fat? Well, this taco soup gives you all the delicious taco flavors without the extra fat!
It’s packed with perfectly browned meat, chili beans, corn, and kidney beans. The green chiles bring a nice kick, while the fire-roasted tomatoes add a smoky richness. So tasty and light!
Per Serving:
- Calories: 305
- Fats: 6g
- Protein: 22g
- Carbs: 43g
Sweet Potato Black Bean Casserole
This is one of my all-time favorite vegetarian casseroles—and it’s a hit with so many others too! It’s hearty, satisfying, and loaded with 15g of fiber to keep you feeling great.
Plus, it’s packed with protein, making it the ultimate feel-good comfort food. If you’re loving this, I’ve got even more high-protein vegetarian recipes for you to explore!
Per Serving:
- Calories: 492
- Fats: 14g
- Protein: 23g
- Carbs: 71g
Healthy Low Calorie Omelette
This light and fluffy egg white omelette is loaded with fresh veggies and tasty spices—perfect if you’re craving all the goodness of a classic omelette but want to keep things lighter!
It’s super easy to make and works great for breakfast, brunch, lunch, or even a quick dinner. Healthy, satisfying, and full of flavor—your whole family’s going to love it!
Per Serving:
- Calories: 134
- Fats: 4.7g
- Protein: 17g
- Carbs: 4.5g
Mustard Baked Chicken Tenders
These baked chicken tenders are super juicy, tender, and packed with flavor! A touch of paprika brings a gentle sweetness, while a splash of lemon juice adds just the right amount of zing.
And don’t worry about the whole grain mustard—it gives a little kick, but it’s still totally kid-friendly!
Per Serving:
- Calories: 195
- Fats: 4.6g
- Protein: 28.5g
- Carbs: 3.5g
Zucchini Turkey Burger
Regular burgers can be pretty heavy on the fat, with one serving packing over 20 grams! But this turkey burger? It’s thick, juicy, and bursting with flavor.
What makes it even better is that it has just 1.5 grams of fat – that’s 80% less than a beef burger! You’re going to love how light and delicious it is.
Per Serving:
- Calories: 85
- Fats: 1.5g
- Protein: 17.8g
- Carbs: 0.1g
Halibut Recipe
This halibut recipe is so simple, anyone can whip it up in no time! It’s packed with flavor, super easy to make, and ready in just 10 minutes. The fish comes out tender and buttery, and the sauce is rich and full of taste.
Whether you’re in a rush on a busy weeknight or looking to wow your loved ones with something special, this dish is your go-to. You’ll feel like you’re dining at a fancy restaurant, but it’s all happening in your own kitchen!
Per Serving:
- Calories: 240
- Fats: 11g
- Protein: 32g
- Carbs: 1g
Healthy Turkey Meatballs
These turkey meatballs are a tasty and healthy option! Ground turkey is naturally low in fat and full of protein—just 3 ounces gives you over 40% of your daily protein needs.
To get started, pop your onions, garlic, and celery into a food processor for a quick chop. Easy, delicious, and low in calories—what’s not to love?
Per Serving:
- Calories: 183
- Fats: 2.5g
- Protein: 30.7g
- Carbs: 12g
Slow Cooker Turkey Chili
Slow Cooker Turkey Chili: This cozy, feel-good chili is packed with beans and two kinds of meat for extra heartiness.
The best part? Your slow cooker does most of the work, so you can just sit back, relax, and enjoy a delicious, fuss-free meal!
Per Serving:
- Calories: 131
- Fats: 1g
- Protein: 22g
- Carbs: 6g
Vegan Philly Cheesesteak
This easy Vegan Philly Cheesesteak is a total treat and perfect for a fun lunch or dinner—whether you’re sharing or keeping it all to yourself!
It’s loaded with a tasty, wholesome homemade meat alternative, sweet caramelized onions, and topped with gooey, melty vegan cheese, all tucked into a soft hoagie roll. Every bite is super satisfying and totally crave-worthy!
Per Serving:
- Calories: 400
- Fats: 4.8g
- Protein: 49.5g
- Carbs: 39.2g
Moo Shu Chicken
This homemade Moo Shu Chicken is a quick and tasty Chinese stir-fry you can whip up in just 20 minutes—way better than takeout!
It’s packed with tender chicken strips, fluffy scrambled eggs, mushrooms, and crisp cabbage, all tossed in a lightly sweet soy sauce.
Per Serving:
- Calories: 180.7
- Fats: 6.8g
- Protein: 20.5g
- Carbs: 9.5g
Crispy Air Fryer Tofu
Air Fryer Tofu is crispy on the outside and wonderfully light on the inside—such a tasty treat! You’ll love how simple it is to whip up this flavorful, protein-packed Air Fryer Asian Tofu Wrap.
It’s a great go-to for quick lunches, easy weeknight dinners, or even a fun addition to lunchboxes.
Per Serving:
- Calories: 63
- Fats: 1g
- Protein: 7g
- Carbs: 4g
