19 Low Calorie High Protein Meals To Keep You On Track

Staying on track with your health goals doesn’t have to be boring or bland. This list of 9 low calorie, high protein meals offers delicious options that will keep you satisfied without weighing you down.

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Let’s dig into these tasty dishes that make healthy eating easy and enjoyable!

Greek Yogurt Parfait with Berries

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Greek Yogurt Parfait with Berries is a delicious and nutritious treat that’s perfect for breakfast or a snack. The creamy texture of Greek yogurt, combined with the sweetness of fresh berries, creates a delightful contrast. It’s simple to make and can be prepared in just a few minutes, making it a convenient choice for anyone looking to stay on track with their health goals.

This parfait not only satisfies your taste buds but also packs a protein punch. With low calories and high protein, it’s perfect for those seeking low calorie high protein meals to keep you on track. Enjoying this parfait will leave you feeling energized and ready to tackle the day!

Ingredients

• 1 cup Greek yogurt (plain or flavored)
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup granola
• 1 tablespoon honey (optional)
• Fresh mint leaves for garnish

Instructions

1. Layer Ingredients: In a glass or bowl, start by adding a layer of Greek yogurt at the bottom.
2. Add Berries: Top the yogurt with a layer of mixed berries, then sprinkle some granola on top.
3. Repeat Layers: Continue layering with yogurt, berries, and granola until you reach the top of the glass.
4. Drizzle Honey: If desired, drizzle honey over the top layer for added sweetness.
5. Garnish: Finish off with a few mint leaves for garnish and serve immediately.

Baked Salmon with Asparagus

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Baked salmon with asparagus is a fresh and healthy dish that’s bursting with flavor. The salmon is tender and flaky, while the asparagus adds a nice crunch and a pop of color. This meal is not only delicious but also incredibly simple to prepare, making it perfect for a quick weeknight dinner or a special occasion.

This recipe combines the rich taste of salmon with the bright zest of lemon and the earthy flavor of asparagus, creating a satisfying meal that aligns perfectly with low calorie high protein meals to keep you on track. Plus, it’s ready in just 30 minutes, so you can enjoy a nutritious dinner without spending hours in the kitchen!

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus, trimmed
• 1 lemon, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh dill or parsley for garnish (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the asparagus and drizzle with olive oil, salt, and pepper. Toss to coat.
3. Place the salmon fillets on the baking sheet, skin side down. Season with salt and pepper, then place lemon slices on top.
4. Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Garnish with fresh dill or parsley if desired, and serve warm.

Chickpea Stir-Fry with Vegetables

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This Chickpea Stir-Fry with Vegetables is a delightful blend of flavors and textures. It’s packed with protein from the chickpeas and offers a colorful mix of vibrant vegetables, making it both nutritious and visually appealing. The dish is simple to prepare, perfect for busy weekdays or a quick lunch option.

With a savory sauce that ties everything together, you’ll enjoy the satisfying crunch of fresh veggies alongside the hearty chickpeas. Not only is this meal low in calories, but it also keeps you feeling full and energized. It’s one of those low-calorie high protein meals to keep you on track with your health goals.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 cup snap peas
• 1 small onion, sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Chopped green onions for garnish

Instructions

1. Heat the olive oil in a large skillet over medium heat. Add the sliced onion and garlic, cooking until fragrant, about 2 minutes.
2. Add the bell peppers and snap peas, stir-frying for 5-7 minutes until the vegetables are tender-crisp.
3. Stir in the chickpeas, soy sauce, sesame oil, and ginger. Cook for another 3-4 minutes, mixing well to incorporate the flavors.
4. Season with salt and pepper to taste. Remove from heat.
5. Serve hot, garnished with chopped green onions.

Spicy Turkey Lettuce Wraps

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Spicy Turkey Lettuce Wraps are a fantastic way to enjoy a meal that’s both light and loaded with flavor. These wraps are simple to whip up, making them perfect for a quick lunch or a satisfying dinner. The combination of ground turkey and fresh veggies, all wrapped in crisp lettuce, offers a delightful crunch with every bite.

The spicy kick from the seasonings pairs beautifully with the refreshing crunch of the lettuce, and you can customize the heat to your liking. These wraps are not only low in calories but also high in protein, making them an excellent choice for anyone looking to stay on track with their health goals. Give them a try for a healthy, tasty meal that won’t weigh you down!

Ingredients

• 1 lb ground turkey
• 1 tablespoon olive oil
• 1/2 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 tablespoons soy sauce
• 1 tablespoon sriracha (or more to taste)
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• 1 head of romaine or iceberg lettuce
• Chopped cilantro for garnish

Instructions

1. Heat olive oil in a skillet over medium heat. Add the onion and garlic, sautéing until fragrant.
2. Add the ground turkey to the skillet, breaking it up with a spoon. Cook until browned.
3. Stir in the bell pepper, soy sauce, sriracha, ginger, salt, and pepper. Cook for another 5 minutes until everything is well combined and heated through.
4. To serve, spoon the turkey mixture into individual lettuce leaves, garnish with chopped cilantro, and enjoy!

Grilled Chicken Salad with Avocado

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Grilled Chicken Salad with Avocado is a delicious and healthy option for anyone looking to enjoy Low Calorie High Protein Meals to Keep You on Track.

This salad combines tender grilled chicken with creamy avocado and fresh greens, creating a refreshing dish that’s easy to whip up. The flavors blend beautifully, making it a satisfying meal that doesn’t skimp on taste.

What’s great about this salad is how simple it is to prepare. Just grill the chicken, slice up some avocado, and toss everything together with your favorite greens and veggies. Perfect for lunch or a light dinner, it’s a meal that fits seamlessly into any healthy eating plan.

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Ingredients

• 2 boneless, skinless chicken breasts
• 1 ripe avocado, sliced
• 4 cups mixed salad greens
• 1 cup cherry tomatoes, halved
• 1/4 cup black olives, sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh basil leaves for garnish (optional)

Instructions

1. Grill the Chicken: Preheat the grill to medium-high heat. Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill for about 6-7 minutes on each side or until fully cooked. Let it rest for a few minutes before slicing.
2. Prepare the Salad: In a large bowl, combine the mixed greens, cherry tomatoes, and black olives.
3. Assemble: Add the sliced grilled chicken and avocado on top of the salad mixture.
4. Dress the Salad: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Drizzle over the salad and toss gently to combine.
5. Serve: Garnish with fresh basil leaves if desired and enjoy!

Quinoa and Black Bean Bowl

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This Quinoa and Black Bean Bowl is a delightful blend of flavors and textures, making it a perfect low-calorie, high-protein meal. The nutty quinoa pairs perfectly with the hearty black beans, while the vibrant peppers add a refreshing crunch. It’s simple to make, taking just a few minutes to prepare and cook!

This bowl is not only satisfying but also packed with nutrients to keep you energized throughout the day. It’s a flexible recipe, so feel free to customize it with your favorite toppings or additional veggies. Enjoy it warm or cold for a quick lunch or dinner.

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 cup corn (fresh or frozen)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Juice of 1 lime
• Fresh cilantro, for garnish

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until all the liquid is absorbed.
2. Mix the Ingredients: In a large bowl, combine the cooked quinoa, black beans, diced bell peppers, corn, cumin, and chili powder. Squeeze lime juice over the top and mix well.
3. Serve: Divide the mixture into bowls and garnish with fresh cilantro. Enjoy immediately or refrigerate for later!

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Egg White Omelette with Spinach

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This egg white omelette with spinach is a light and nutritious option that packs a protein punch while keeping your calorie count low. Its fluffy texture and savory taste make it a delightful meal for breakfast or any time of the day. Plus, it’s super easy to whip up!

The combination of fresh spinach and egg whites creates a deliciously simple dish that can be customized with your favorite herbs and seasonings. Whether you serve it with a slice of whole grain toast or alongside some fresh fruit, it’s sure to keep you feeling satisfied and on track with your health goals.

Ingredients

• 4 egg whites
• 1 cup fresh spinach
• 1/4 cup feta cheese, crumbled
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions

1. Heat the olive oil in a non-stick skillet over medium heat. Add the spinach and sauté until wilted.
2. In a bowl, whisk the egg whites with salt and pepper. Pour the egg whites over the spinach in the skillet.
3. Allow the egg whites to cook for about 2-3 minutes until they start to set around the edges.
4. Sprinkle the feta cheese over one half of the omelette. Carefully fold the other half over the cheese.
5. Cook for another minute until the cheese melts slightly and the eggs are fully cooked. Serve warm.

Cottage Cheese Bowl with Pineapple

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This Cottage Cheese Bowl with Pineapple is a delightful blend of creamy and fruity flavors. It’s a simple yet satisfying option that’s perfect for breakfast, a snack, or even dessert. With a refreshing sweetness from the pineapple and a protein punch from the cottage cheese, this bowl is not only tasty but also a great addition to your healthy eating plan.

Making this bowl is incredibly easy! Just combine your ingredients in a bowl, and you’re ready to enjoy. It’s a great way to stay on track with low calorie high protein meals while indulging in a delicious treat.

Ingredients

• 1 cup low-fat cottage cheese
• 1/2 cup fresh pineapple, diced
• 1 tablespoon honey or maple syrup (optional)
• Mint leaves for garnish

Instructions

1. In a bowl, add the cottage cheese as the base.
2. Top with diced pineapple for a refreshing flavor.
3. If desired, drizzle honey or maple syrup over the top for added sweetness.
4. Garnish with mint leaves before serving.

Zucchini Noodles with Turkey Meatballs

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Looking for a tasty and healthy twist on classic spaghetti and meatballs? Zucchini noodles with turkey meatballs are a delicious option! This dish combines tender zucchini strands with flavorful turkey meatballs, all smothered in a rich marinara sauce. It’s low-calorie and high in protein, making it perfect for anyone wanting to maintain a balanced diet.

This recipe is simple to make and packs a satisfying punch. The zucchini noodles add a fresh crunch, while the turkey meatballs provide the protein boost you need. It’s an easy meal to whip up for a weeknight dinner, and your taste buds will thank you!

Ingredients

• 2 large zucchinis, spiralized
• 1 pound ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 cups marinara sauce
• Fresh basil for garnish

Instructions

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a mixing bowl, combine ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, Italian seasoning, salt, and pepper. Mix well and form into meatballs, about 1 inch in diameter.
3. Place the meatballs on the prepared baking sheet and bake for 20-25 minutes or until cooked through.
4. While the meatballs are baking, heat the marinara sauce in a saucepan over medium heat.
5. In a separate skillet, lightly sauté the spiralized zucchini for about 2-3 minutes until slightly tender. Do not overcook.
6. To serve, place zucchini noodles on a plate, top with baked turkey meatballs, and pour marinara sauce over everything. Garnish with fresh basil.

Stuffed Bell Peppers with Quinoa and Lentils

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Stuffed bell peppers are a fantastic way to enjoy a hearty yet healthy meal. These vibrant vegetables are filled with a mixture of quinoa and lentils, offering a satisfying combination of flavors and textures. The dish is not only delicious but also simple to prepare, making it perfect for busy weeknights or meal prep.

The earthy taste of lentils pairs beautifully with the nutty flavor of quinoa, while the bell peppers add a fresh crunch. This recipe is one of the best low calorie high protein meals to keep you on track, ensuring you get your nutrients without compromising on taste.

Ingredients

• 4 medium bell peppers (any color)
• 1 cup cooked quinoa
• 1 cup cooked lentils
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Slice the tops off the bell peppers and remove the seeds. Set aside.
3. In a large bowl, combine the cooked quinoa, lentils, onion, garlic, diced tomatoes, cumin, paprika, salt, and pepper.
4. Stuff each bell pepper with the quinoa and lentil mixture, packing it in gently.
5. Place the stuffed peppers upright in a baking dish and cover with foil.
6. Bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender.
7. Garnish with fresh parsley before serving.