7 High Protein, Low Calorie Recipes for Weight Loss

Fuel your fitness journey with these simple, satisfying meals that keep hunger at bay without the calorie overload

I’ve been on a weight loss journey myself, and let me tell you, finding recipes that are both low in calories and high in protein is no that easy to find.

Protein keeps you feeling full longer and helps maintain muscle while you’re dropping pounds, while avoiding carbs helps you body tap into your fat storage – hence burn more of it.

Here are my top 7 recipes that have helped me stay on track without feeling like I’m missing out.

1. Sheet Pan Lemon Herb Chicken with Vegetables

This one-pan wonder is my go-to when I need something quick but don’t want to wreck my diet. Lean protein from the chicken breast combined with fiber-rich veggies makes this super filling with minimal calories.

Ingredients:

• 4 chicken breasts (about 4 oz each)
• 2 cups broccoli florets
• 2 bell peppers, sliced
• 1 red onion, chunked
• 2 tbsp olive oil
• 2 lemons (one juiced, one sliced)
• 3 garlic cloves, minced
• 1 tbsp dried herbs (oregano, thyme, rosemary)
• Salt and pepper to taste

Directions:

• Preheat oven to 425°F
• Place chicken and vegetables on a sheet pan
• Mix olive oil, lemon juice, garlic, and herbs
• Pour mixture over chicken and vegetables, toss to coat
• Arrange lemon slices on top
• Bake for 20-25 minutes until chicken reaches 165°F
• Broil for 2-3 minutes for extra crispiness

Nutritional value: Approximately 30g protein, 10g carbs per serving

2. Power Protein Breakfast Bowl

Breakfast can make or break your day, and this bowl has kept me energized until lunch without reaching for snacks. Greek yogurt is a protein powerhouse with minimal calories.

Ingredients:

• 1 cup non-fat Greek yogurt
• 1/4 cup fresh berries
• 1 tbsp chia seeds
• 1 tbsp sugar-free honey alternative
• 1/4 cup low-sugar granola
• 1 tbsp sliced almonds

Directions:

• Add Greek yogurt to a bowl
• Top with berries, chia seeds, and granola
• Drizzle with honey alternative
• Sprinkle almonds on top
• Mix slightly before eating

Nutritional value: Approximately 25g protein, 20g carbs per serving

3. Mediterranean Tuna Salad Stuffed Peppers

This no-cook recipe is perfect for meal prep and hot summer days. Tuna is basically pure protein with almost no calories, making it perfect for weight loss.

Ingredients:

• 2 cans tuna in water, drained
• 1/4 cup Greek yogurt
• 1 tbsp light mayo
• 1/4 cup diced cucumber
• 1/4 cup diced tomatoes
• 2 tbsp diced red onion
• 1 tbsp capers
• 1 tbsp lemon juice
• 1 tsp dried dill
• 4 bell peppers, halved and seeded

Directions:

• Mix tuna, Greek yogurt, and mayo in a bowl
• Add cucumber, tomatoes, red onion, and capers
• Stir in lemon juice and dill
• Season with salt and pepper
• Spoon mixture into bell pepper halves
• Refrigerate until ready to eat

Nutritional value: Approximately 25g protein, 12g carbs per serving

4. Instant Pot Turkey Chili

This is my secret weapon when I’m craving comfort food. Lean ground turkey provides all the protein without the fat of regular ground beef, and beans add fiber that keeps you full.

Ingredients:

• 1 lb 99% lean ground turkey
• 1 onion, diced
• 2 bell peppers, diced
• 2 garlic cloves, minced
• 1 can black beans, rinsed
• 1 can kidney beans, rinsed
• 1 can diced tomatoes
• 2 cups low-sodium chicken broth
• 2 tbsp chili powder
• 1 tbsp cumin
• 1 tsp paprika
• 1/2 tsp cayenne (optional)

Directions:

• Set Instant Pot to sauté mode
• Brown ground turkey, breaking it up
• Add onions, peppers, and garlic, sauté 3 minutes
• Add all remaining ingredients
• Seal and cook on high pressure for 15 minutes
• Natural release for 10 minutes, then quick release
• Serve with optional toppings: Greek yogurt, green onions

Nutritional value: Approximately 28g protein, 25g carbs per serving

5. Egg White Veggie Frittata

This breakfast (or any time) dish is legit amazing for weight loss. Egg whites are basically pure protein with almost no calories, and you can load it with whatever veggies you have on hand.

Ingredients:

• 8 egg whites (or 2 cups liquid egg whites)
• 1 cup spinach, chopped
• 1/2 cup mushrooms, sliced
• 1/4 cup bell peppers, diced
• 1/4 cup onion, diced
• 2 tbsp feta cheese
• 1 tsp olive oil
• Fresh herbs (optional)
• Salt and pepper to taste

Directions:

• Preheat oven to 375°F
• Heat olive oil in an oven-safe skillet
• Sauté vegetables until softened
• Pour egg whites over vegetables
• Sprinkle feta cheese on top
• Cook on stovetop for 2-3 minutes until edges set
• Transfer to oven and bake for 15-20 minutes until set
• Let cool slightly before slicing

Nutritional value: Approximately 20g protein, 5g carbs per serving

6. Spicy Shrimp Lettuce Cups

When I’m craving something with a kick, these lettuce cups hit the spot. Shrimp is one of the highest protein, lowest calorie protein sources out there—total win for weight loss.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 tbsp low-sodium soy sauce
• 1 tbsp sriracha
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 2 garlic cloves, minced
• 1 tsp ginger, grated
• 1 head butter lettuce, leaves separated
• 1/2 cup shredded carrots
• 1/4 cup sliced green onions
• 2 tbsp chopped cilantro
• Lime wedges for serving

Directions:

• Mix soy sauce, sriracha, rice vinegar, sesame oil, garlic, and ginger
• Marinate shrimp for 15 minutes
• Heat non-stick pan over medium-high heat
• Cook shrimp for 2 minutes per side until pink
• Arrange lettuce leaves on a plate
• Fill with shrimp and top with carrots, green onions, and cilantro
• Squeeze lime over top before eating

Nutritional value: Approximately 24g protein, 8g carbs per serving

7. Cauliflower Fried “Rice” with Chicken

This is my favorite takeout fake-out that’s saved me tons of calories. Cauliflower rice cuts the carbs and calories dramatically while still giving you that satisfying rice-like texture.

Ingredients:

• 1 lb chicken breast, diced
• 4 cups cauliflower rice (fresh or frozen)
• 2 eggs, beaten
• 1 cup frozen peas and carrots
• 3 green onions, sliced
• 2 garlic cloves, minced
• 1 tbsp ginger, grated
• 3 tbsp low-sodium soy sauce
• 1 tsp sesame oil
• 2 tsp olive oil
• Salt and pepper to taste

Directions:

• Heat 1 tsp olive oil in a large pan
• Cook chicken until no longer pink, remove from pan
• Add remaining oil and cook eggs, scrambling them
• Add garlic and ginger, cook for 30 seconds
• Add cauliflower rice, peas, and carrots
• Cook for 5-7 minutes until vegetables are tender
• Return chicken to pan, add soy sauce and sesame oil
• Stir to combine and heat through
• Top with green onions before serving

Nutritional value: Approximately 28g protein, 12g carbs per serving

Bottom Line

These recipes have been total lifesavers on my weight loss journey. The high protein content helps maintain muscle mass while the low calorie count creates that deficit needed for weight loss. Plus, they’re all packed with veggies and fiber to keep you feeling satisfied.

I’ve found these recipes from various sources including my nutritionist’s recommendations, fitness magazines, and some trial and error in my own kitchen. The key is finding meals that don’t feel like “diet food” but still fit your nutritional needs.

What’s your favorite high-protein, low-cal meal? I’m always looking to add new recipes to my rotation!

Want more healthy recipes? Got to foodnourish.net/recipes

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