21 High Protein Low Calorie Recipes That’ll Transform Your Meal Prep Game!

Meal prepping is a powerful tool for maintaining a healthy diet, especially when you’re aiming to boost protein intake while keeping your calorie count in check.

A high-protein, low-calorie diet can help with weight management, muscle building, and overall health. By preparing your meals ahead of time, you can stay on track with your goals without feeling overwhelmed.

The following 21 recipes will not only enhance your meal prep game, but they’ll also support your fitness journey by providing delicious, protein-packed meals that won’t break the calorie bank.

1. Grilled Chicken with Avocado Salsa

This easy-to-make grilled chicken is the perfect lean protein source. Marinate chicken breasts with olive oil, lime juice, and a pinch of cumin. Grill until tender, then top with avocado salsa made from diced avocado, tomatoes, cilantro, and lime juice.

This dish is rich in protein from the chicken and heart-healthy fats from the avocado, making it an ideal meal prep option.

2. Turkey and Zucchini Meatballs

Ground turkey is a lean protein that keeps your meal prep low in calories. Combine ground turkey with grated zucchini, garlic, onion, and some breadcrumbs (or almond flour for a low-carb option). Form into meatballs and bake until golden.

These protein-packed meatballs are flavorful, filling, and low in calories, perfect for meal prepping.

3. Spicy Shrimp and Cauliflower Rice Stir-Fry

This recipe combines shrimp, a low-calorie and high-protein seafood option, with cauliflower rice for a lighter, low-carb alternative to traditional rice. Sauté shrimp with garlic, chili flakes, and soy sauce, then stir in cauliflower rice and vegetables. This high-protein stir-fry is a great choice for lunch or dinner and keeps your calorie intake in check.

4. Egg White and Spinach Scramble

Egg whites are a classic low-calorie protein source. Scramble them with fresh spinach and season with salt, pepper, and a sprinkle of cheese if desired. This simple high-protein, low-calorie breakfast is perfect for meal prep, and you can add in other veggies like bell peppers or mushrooms to mix things up.

5. Cottage Cheese and Berry Parfait

For a sweet, high-protein snack, layer cottage cheese with fresh berries such as strawberries, blueberries, and raspberries. Cottage cheese is packed with casein protein, which digests slowly, keeping you fuller for longer. This snack is low in calories but will satisfy your sweet tooth while keeping you on track with your fitness goals.

6. Lentil and Chickpea Salad

Lentils and chickpeas are both high in protein and fiber, making them perfect for a plant-based protein salad. Toss cooked lentils and chickpeas with cucumber, red onion, cherry tomatoes, and a light lemon vinaigrette. This high-protein salad is great for meal prepping and offers a refreshing, filling option with minimal calories.

7. Baked Salmon with Asparagus

Salmon is rich in omega-3 fatty acids and high-quality protein. Bake it with a drizzle of olive oil, lemon, and fresh herbs. Serve it alongside roasted asparagus for a nutritious, balanced meal that’s low in calories and high in protein. This is a fantastic meal prep recipe that can be enjoyed warm or cold.

8. Chicken and Broccoli Stir-Fry

Chicken breast is a lean protein that pairs beautifully with nutritious vegetables like broccoli. Sauté thinly sliced chicken with garlic, soy sauce, and a bit of honey, then toss in broccoli and cook until tender. This high-protein stir-fry is simple, quick, and low in calories, making it an ideal choice for meal prep.

9. Greek Yogurt with Almond Butter and Flaxseeds

For a high-protein, low-calorie breakfast or snack, combine Greek yogurt with a tablespoon of almond butter and a sprinkle of ground flaxseeds. Greek yogurt is packed with protein and probiotics, while almond butter provides healthy fats. The addition of flaxseeds adds fiber and omega-3 fatty acids, making this a well-rounded meal prep option.

10. Tuna Salad Lettuce Wraps

Skip the high-calorie bread and use fresh lettuce leaves as wraps for your tuna salad. Mix canned tuna with Greek yogurt, diced celery, red onion, and a squeeze of lemon juice for a protein-packed and low-calorie filling. These tuna lettuce wraps are easy to prepare and perfect for a light, high-protein meal.

11. Grilled Tofu with Veggies

For a vegan protein option, try grilled tofu. Marinate tofu in soy sauce, sesame oil, and spices, then grill until crispy. Serve with steamed veggies like broccoli, bell peppers, and snap peas. This simple tofu recipe is high in protein, low in calories, and easily customizable to suit your tastes.

12. Quinoa and Black Bean Bowl

Quinoa is a complete protein, making it a great choice for vegetarian meal prep. Combine cooked quinoa with black beans, corn, and avocado, and season with lime and cilantro. This high-protein bowl is full of flavor and provides a healthy dose of fiber and plant-based protein while keeping calories low.

13. Baked Chicken Tenders with Sweet Potato Fries

Instead of deep-frying, bake your chicken tenders for a protein-packed and low-calorie alternative. Coat chicken strips with whole wheat breadcrumbs or almond flour, and bake until crispy. Pair with homemade sweet potato fries, which are lower in calories than regular fries. This meal is an excellent source of lean protein and healthy carbs.

14. Grilled Turkey Burgers

Lean ground turkey is a perfect substitute for traditional beef burgers. Shape it into patties, season with your favorite spices, and grill. Serve with a side of leafy greens or in a low-carb bun to keep it low in calories. These turkey burgers are a great way to enjoy a classic favorite without the extra calories.

15. Chia Seed Pudding with Almond Milk

Chia seeds are rich in fiber, omega-3 fatty acids, and protein. Combine chia seeds with unsweetened almond milk and a natural sweetener like stevia or honey. Let the mixture sit overnight to thicken into a creamy pudding. This protein-packed chia pudding is a great make-ahead option for busy mornings.

16. Zucchini Noodles with Pesto Chicken

Swap out traditional pasta for zucchini noodles for a low-calorie, high-protein meal. Top the noodles with grilled chicken and homemade pesto, made with basil, garlic, olive oil, and a touch of Parmesan cheese. This dish is a fresh and flavorful way to pack in your protein while keeping calories at bay.

17. Buffalo Cauliflower Bites

If you’re craving a protein-rich snack, try buffalo cauliflower bites. Cauliflower is high in fiber and low in calories, and when tossed in a spicy buffalo sauce and baked, it becomes a satisfying, low-calorie alternative to traditional buffalo wings. Pair with a Greek yogurt dipping sauce to boost the protein content.

18. Eggplant Lasagna

Eggplant makes a great low-calorie substitute for noodles in lasagna. Layer thinly sliced eggplant with lean ground turkey, ricotta, and marinara sauce. Bake until bubbly for a high-protein, low-calorie version of classic lasagna. This dish is packed with protein from the turkey and ricotta, while the eggplant keeps it low in calories.

19. Chicken Fajita Bowls

For a protein-packed Tex-Mex meal, make chicken fajita bowls. Cook chicken breast with fajita seasoning, and serve over cauliflower rice with sautéed bell peppers and onions. Top with a dollop of Greek yogurt and a sprinkle of fresh cilantro. These fajita bowls are a tasty way to stay on track with your high-protein, low-calorie goals.

20. Stuffed Bell Peppers with Ground Chicken

Bell peppers are a great vessel for stuffing with lean protein. Fill them with a mixture of cooked ground chicken, quinoa, and diced vegetables, and bake until tender.

These stuffed bell peppers are nutrient-dense, high in protein, and low in calories, making them an excellent meal prep option.

21. Baked Cod with Lemon and Dill

Cod is a lean white fish that’s high in protein and low in calories. Season with fresh dill, lemon juice, and a pinch of salt, then bake until flaky.

Serve alongside steamed vegetables or a light salad for a well-rounded, protein-packed meal that’s incredibly low in calories.

These 21 high-protein, low-calorie recipes are perfect for meal prepping. They are not only flavorful and filling but also provide the essential nutrients your body needs while helping you maintain a balanced, calorie-conscious diet.

Whether you’re looking to build muscle, lose weight, or simply eat healthier, these recipes will help you stay on track and make meal prep a breeze.