Maintaining a balanced diet requires meals that are both nutritious and satisfying. Low-calorie, high-protein meals offer an ideal solution for those seeking to manage their weight while supporting muscle growth and overall health.
These meals provide essential nutrients without excessive calories, making them suitable for various dietary goals. By incorporating lean protein sources and nutrient-dense ingredients, individuals can enjoy flavorful dishes that promote satiety and sustained energy.
This article explores a range of meal options that align with these nutritional principles.
Vegan Hot Dogs
Seitan dogs are a definite crowd-pleaser, and they deliver a solid protein boost too! Each 180-calorie serving packs 28 grams of protein, making them a tasty and satisfying choice.
Whether you’re fueling up or simply indulging in some comfort food, these vegan delights are perfect for your next BBQ or cookout. It’s a win-win!
Check out more high protein meal ideas here!
Per serving:
- Calories: 179
- Fats: 1g
- Protein: 28g
- Carbs: 16g
Cottage Cheese Pizza Bowl
This microwave cottage cheese pizza bowl is a quick and easy way to curb your pizza cravings. It’s packed with protein and low in calories and carbs, making it a healthier choice!
Per serving:
- Calories: 222
- Fats: 11.2g
- Protein: 25.7g
- Carbs: 9.3g
Chicken Adobo Pitas with Chili Lime Crema
Enjoy the bold flavors of these Chicken Adobo Pitas with a zesty chili lime crema. They’re perfect served on pitas, tucked into lettuce wraps, folded into tacos, or enjoyed on their own!
Per serving:
- Calories: 212
- Fats: 4g
- Protein: 37g
- Carbs: 5g
Instant Pot Chicken Soup
Nothing beats a warm bowl of homemade chicken soup, especially when it’s this easy! With just a handful of pantry staples, your Instant Pot does all the hard work, delivering rich flavors in no time.
Tender chicken, hearty veggies, and perfectly cooked pasta make this a comforting meal the whole family will love. Perfect for busy weeknights or whenever you need a cozy, nourishing dish!
Per serving:
- Calories: 272
- Fats: 6g
- Protein: 17g
- Carbs: 35g
Crock Pot Teriyaki Chicken
This Crock Pot Teriyaki Chicken is a simple yet flavorful dish that requires just five minutes of prep.
The chicken slow-cooks to tender perfection, absorbing the rich, savory-sweet teriyaki sauce. Serve it with stir-fried vegetables and fried rice for a complete, satisfying meal.
Per serving:
- Calories: 228
- Fats: 3g
- Protein: 26g
- Carbs: 23g
Chickpea Pasta Salad
This Mediterranean Chickpea Pasta Salad is a breeze to prepare, packed with fresh summer veggies like zucchini and tomatoes. With no mayo, it’s perfect served cold or at room temperature, making it a convenient choice for lunches or on-the-go meals.
Opting for chickpea pasta adds a nutritious twist, boosting the dish with extra vitamins, protein, and fiber. Plus, it’s an easy and delicious way to enjoy more vegetables!
Per serving:
- Calories: 306
- Fats: 14g
- Protein: 15g
- Carbs: 38g
Loaded Hashbrown Casserole
This loaded hashbrown casserole offers all the delicious flavors of a loaded baked potato, elevated with a punch of ranch seasoning — no soup required!
It’s an incredibly simple shredded potato dish you’ll find yourself making again and again.
Whether you opt for frozen or fresh potatoes, this casserole can be prepared in advance and stored in the fridge or freezer using our helpful tips below.
Per serving:
- Calories: 288
- Fats:
- Protein: 7g
- Carbs: 15g
Chicken Curry
This Chicken Curry is rich, creamy, and packed with bold flavors. Tender chicken, crisp green beans, and sweet red peppers come together in a fragrant coconut curry sauce.
Ready in under 30 minutes, it’s perfect for a quick and satisfying meal. Garnish with fresh basil for a vibrant finish.
Check out more cheap high protein meals!
Per serving:
- Calories: 266
- Fats: 13g
- Protein: 25g
- Carbs: 10g
Sheet Pan Shrimp Fajitas
Quick, flavorful, and effortlessly delicious—these sheet pan shrimp fajitas are perfect for busy weeknights.
With tender shrimp, vibrant bell peppers, and a bold blend of spices, this dish comes together in just 20 minutes.
Serve with warm tortillas or low-carb wraps for a customizable and satisfying meal. Garnish with fresh cilantro and a squeeze of lime for a burst of freshness!
Per serving:
- Calories: 212
- Fats: 3g
- Protein: 25g
- Carbs: 24g
Beef and Broccoli Freezer Meal
This beef and broccoli freezer meal is a breeze to prepare in just 15 minutes! When you’re ready to enjoy it, cook it on the stove in 15 minutes or let it simmer in a slow cooker for an effortless dinner on busy nights.
The tender beef strips soak up a rich, savory sauce, delivering mouthwatering flavor in every bite. Pair it with rice or noodles for a satisfying meal the whole family will love!
Per serving:
- Calories: 212
- Fats: 3g
- Protein: 25g
- Carbs: 24g
Low Carb Hamburger Soup
This low-carb hamburger soup is packed with rich, savory flavors while staying light and nutritious.
Made with lean ground beef, fresh vegetables, and aromatic herbs, it’s a satisfying yet healthy meal option.
With simple ingredients and minimal prep, this soup is perfect for a quick and hearty dinner. Serve with freshly chopped parsley for a finishing touch.
Per serving:
- Calories: 199
- Fats: 8.5g
- Protein: 21g
- Carbs: 11g
Flat Bread Chicken Parmesan Pizza
This simple, low-calorie chicken parmesan pizza comes together in no time using Joseph’s 60-calorie pita bread, canned pre-cooked chicken, parmesan, mozzarella, and mini pepperoni. Best of all, you can enjoy the entire pizza yourself!
Per serving:
- Calories: 328
- Fats: 18g
- Protein: 32g
- Carbs: 18g
Mango Avocado Shrimp Tostadas
These Mango Avocado Shrimp Tostadas are a tasty and speedy dinner option!
Crunchy corn tortillas are layered with creamy refried black beans, juicy chili lime shrimp, fresh mango salad, creamy avocado, and a sprinkle of queso fresco if you’d like.
Shrimp is one of my favorites since it’s both budget-friendly and simple to prepare.
Per serving:
- Calories: 309
- Fats: 6.6g
- Protein: 25g
- Carbs: 42g
Lighter Coconut Curry Salmon
I’m always on the lookout for new salmon recipes, and this Lighter Coconut Curry Salmon is a winner!
It features perfectly flaky salmon in a rich, fragrant coconut curry broth with fresh spices and tender veggies. Served over basmati rice, it’s a comforting and satisfying meal.
Per serving:
- Calories: 309
- Fats: 6.6g
- Protein: 25g
- Carbs: 42g
Caesar tuna crostini
With just a few basic ingredients, these Caesar tuna crostinis make an ideal last-minute appetizer.
Ready in only 15 minutes, there’s a good chance you already have everything on hand!
Inspired by the viral chicken Caesar pizza, they’re completely gluten-free, packed with protein, and absolutely delicious.
Per serving:
- Calories: 94
- Fats: 4g
- Protein: 13g
- Carbs: 2g
