When you’re on a weight loss journey and having to count calories or turning a new leaf to pursue a healthier lifestyle, being able to find and eat high protein low calorie dishes is like finding the holy grail. Increasing your protein intake can also help you stay full longer, lose weight and promote muscle growth. But when you’re having to count calories or need to go into a caloric deficit in order to lose weight, finding ways to increase your protein intake without packing on a ton of additional calories gets tricky.

Meal prepping is one of the best ways to help you eat right so you can achieve your goals. But if meal prepping high protein low calorie recipes seem overly complicated, let me save you the time. Here is a round up of high protein low calorie meal prep ideas you will love.

High Protein Low Calorie Meal Prep

The first step to reaping the benefits of eating more low calorie, high protein foods is understanding what those foods are to begin with so you can include them in your meal prep. Below I’ll be sharing with you recipes that are high in protein that work for breakfast, lunch, dinner, and even snacks that you can include in your rotation.

What Are High Protein Low Calorie Foods

But before we jump right into sharing some of the recipes, you might be wondering – what are high protein low calorie foods anyway? And how much protein / calories does a food have to have to count as a low calorie or high protein option? 

What counts as high protein? Food sources with at least 20% of its calories deriving from protein. Low calorie foods generally contain less than 40 calories. 

Some examples of low calorie, high protein foods are lean meats (chicken, beef, pork loin), fish, dairy products, eggs, legumes, and plant based protein such as tofu, tempeh, peanut butter, and edamame. These foods contain essential amino acids and are excellent sources of protein and are low in fat and calories.

What one might consider to be a low calorie meal may vary. However, generally speaking, a low calorie meal might look like 200-500 calories for breakfast, lunch, or dinner, and snacks that are 200 calories or less. 

Is A High Protein Low Calorie Diet Good 

If you were ever wondering if a high protein low calorie diet is even good for you, let me share with you why this matters.

Protein is the primary macronutrient that acts as a building block for our muscles, bones, skin, blood, and more. Our bodies need a ton of protein to function properly, get the fuel we need to carry us throughout the day, and produce hormones and enzymes – which is crucial for regulating various bodily processes. It’s recommended that the average adult should consume about 0.8 grams of protein per kilogram of body weight per day, which is roughly 38 grams of protein for the average man and 46 grams of protein for the average woman.

Here are just a few benefits of a high protein low calorie diet:

• Metabolism boost
• Increased satiety
• Reduced belly fat
• Reduced fat mass
• Muscle growth and preservation
• Increased energy and alertness
• Reduced appetite and cravings
• Improved cognitive function
• Cardiovascular health
• Increased bone health
• Wound healing
• and more!

So as you can see, it’s no wonder why a high protein diet is so glorified. The key is finding a good source of foods that are high in protein, a fair amount of healthy fats, and low in calories. Eating healthy doesn’t have to cost an arm and a leg. Achieving your weight loss goals can be possible, especially when you learn how to meal prep on a budget.

High Protein Low Calorie Meal Prep Recipes

High protein breakfast meal ideas

• 2 hard boiled eggs + 1 piece of fruit (like an apple, pear, etc.) + 1 string cheese
• 2 hard boiled eggs + 1 single-serving package of guacamole
• 1/4 cup of nuts (or get a 1-ounce pre-packaged baggie) + 1 piece of fruit
• 1/4 cup of nuts + 1 string cheese
• 1 latte with 2% milk and sugar-free syrup and 1/8 cup nuts (or a 100-calorie pack)
• One 2% plain Greek yogurt + 1/3 cup frozen fruit

Ham & Egg Bites

314 calories

Ingredients

3 oz Deli slices, ham – 110 calories

2 Egg, large – 144 calories

2 Tbsp Cheese, shredded, cheddar (Tbsp) – 60 calories

⅛ tsp Garlic salt – 0 calories

Instructions

Step 1: Preheat oven to 375°F.

Step 2: Spray a muffin tin with an oil spray.

Step 3: Add in 1 slice of ham, crack in 1 egg, then top with cheese and garlic salt (for this recipe, 3 oz ham = 2 slices of ham).

Step 4: Bake for 20-25 minutes, until whites of eggs have set.

Step 5: Enjoy!

Scrambled Eggs With Avocado, Bacon, and Spinach

297 calories

Ingredients

• 2 Uncured bacon, slice – 88 calories

• 2 Egg, large – 144 calories
• 1 cup Leafy greens, spinach, raw – 7 calories
• ¼ Avocado, small – 58.25 calories
• 1 Everything bagel seasoning, dash – 0 calories

Instructions

Step 1: Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.

Step 2: While bacon is cooking, crack eggs in a bowl and add in spinach, and seasoning.

Step 3: Add mixture to pan with bacon once bacon has cooked down, cook on low heat ~4 minutes, until cooked through

Step 4: Cube avocado & have on the side

Step 5: Season with salt and pepper.

Snacks

Half Serving 3-ingredient Spicy Chicken Nuggets

294 calories

Ingredients

4 oz Ground turkey, 93% lean, raw – 172 calories

¼ cup Cheese, Parmesan, grated (cups) – 86 calories

½ Egg, large – 36 calories

2 tsp Hot sauce (tsp) – 0 calories

⅛ tsp Garlic salt – 0 calories

⅛ tsp Pepper, ground – 0 calories

⅛ tsp Onion powder – 0 calories

Instructions

Step 1: Mix together your ground turkey, seasonings, egg, hot sauce, and 1/2 your Parmesan cheese.

Step 2: Make small patties (4 oz ground turkey = 6 patties) and then coat your patties with the rest of your Parmesan cheese.

Step 3: Air fry for 10 minutes at 400 degrees F (you can bake, alternatively – make sure they’re done in the center, they should get to 165 degrees F!).

Step 4: Enjoy!

Step 5: Note: you could also use ground chicken, or canned chicken if you prefer.

Tuna on Crackers

327calories

Ingredients

1 Tuna, canned (1 can) – 120 calories

1 Serving of crackers, whole grain, 110 calories per serving – 110 calories

1 Tbsp Mayonnaise (Tbsp) – 97 calories

⅛ tsp Salt – 0 calories

⅛ tsp Pepper, ground – 0 calories

1 tsp Hot sauce (tsp) – 0 calories

Instructions

Step 1: Mix tuna with mayo, salt & pepper.

Step 2: Top crackers with tuna, then top with hot sauce.

Step 3: Enjoy!

Turkey on Peppers with Guac

275 calories

Ingredients

4 oz Deli slices, turkey – 120 calories

1 Bell pepper, yellow, large – 50 calories

¼ cup Guacamole – 105 calories

Instructions

Step 1: Slice pepper into quarters.

Step 2: Top with turkey slices (folded so they fit), and then guac.

Step 3: Enjoy!

Eggs with Buffalo Chicken Dip

276 calories

Ingredients

2 Tbsp Buffalo Chicken Dip – 60 calories

3 Egg, large – 216 calories

⅛ tsp Salt – 0 calories

Instructions

Step 1: Hard boil eggs.

Step 2: Once cooled, cut in half.

Step 3: Top with buffalo chicken dip, then salt.

Step 4: Enjoy!

High protein meals for lunch and dinner

Fajita Bowl with Corn & Black Beans

449 calories

Ingredients

• 4 oz Ground beef, 90% lean, raw – 185 calories
• ¼ Avocado, small – 58.25 calories
• ½ Bell pepper, orange – 12 calories
• ½ Bell pepper, red – 18.5 calories
• ¼ cup Salsa – 16 calories
• 4 cups Mixed greens – 40 calories
• ½ cup Corn, canned – 62.5 calories
• ¼ cup Beans & legumes, black beans, cooked – 57 calories
• 1 tsp Garlic salt – 0 calories
• 1 tsp Red pepper flakes – 0 calories

Instructions

Step 1: Slice bell peppers into thin strips.

Step 2: Spray a pan with an oil spray. Cook ground beef and peppers on low-medium heat for ~15 minutes, stirring occasionally, until beef has cooked through.

Step 3: Drain corn and black beans from cans (if using from canned, which is totally fine!).

Step 4: Mash avocado with a fork, or slice into small pieces.

Step 5: Combine all ingredients in a bowl, top with garlic salt and red pepper flakes.

No beef? Use ground turkey, tofu, or more beans.

See also these ground beef meal prep ideas and ground turkey meal prep ideas.

Asian Inspired Chicken Stir Fry

403 calories

Ingredients

• 6 oz Boneless, skinless chicken breast, raw – 190 calories
• 1 Zucchini, medium – 33 calories
• 1 Bell pepper, red – 37 calories
• 1 Tbsp Tomatoes, sun-dried – 17 calories
• ⅛ cup Peanuts (cups) – 96 calories
• 1 tsp Red pepper flakes, dash – 0 calories
• 2 Tbsp Soy Ginger sauce – 30 calories

Instructions

Step 1: Cube chicken. Chop veggies into small pieces.

Step 2: Spray pan with an oil spray.

Step 3: Cook chicken for ~8 minutes, stirring frequently, on medium heat.

Step 4: Add in the zucchini and red bell peppers for another ~5 minutes.

Step 5: Add in sauce and top with seasonings, sun dried tomatoes for ~1 minute.

Step 6: Top peanuts at the very end (they taste better crispy, not cooked!).

Note: I got my soy ginger sauce at Whole Foods. No soy ginger sauce? Use soy sauce.

No chicken? Use fish, tofu, or beans. No nuts? Feel free to use any other nut/seed you prefer – cashews would work well.

White Chicken Chili

464 calories

Ingredients

• 6 oz Boneless, skinless chicken breast, raw – 190 calories
• ⅓ cup Broth, chicken or beef (cups) – 11.55 calories
• ½ cup Beans & legumes, White, cooked – 110 calories
• ¼ cup Salsa verde – 16 calories
• ½ Onion, yellow – 27.5 calories
• 1 Carrots, whole, medium – 25 calories
• ¼ cup Celery stalks, chopped in half – 4 calories
• 2 tsp Olive oil (tsp) – 80 calories
• ¼ tsp Salt – 0 calories
• ¼ tsp Pepper – 0 calories
• ⅛ tsp Cumin – 0 calories

Instructions

Step 1: Dice onion, carrot, and celery. Rinse & drain beans. Cut chicken into bite-sized pieces.

Step 2: Add olive oil to a pot.

Step 3: Turn heat to medium, add in onion, carrots, and celery.

Step 4: Stir fry until fragrant (you’ll know) ~3 minutes.

Step 5: Add in the rest of the ingredients to the pot (chicken, beans, broth, salsa verde, and seasonings).

Step 5: Turn heat to low, let simmer ~8 minutes (or more!).

No chicken? Use more beans.

Note: I’m using white beans here, but any type of bean is fine.

Cashew Beef Stir Fry

333 calories

Ingredients

• 5 oz Stew meat, raw – 175 calories
• ⅛ cup Cashews (cups) – 98 calories
• 1 Zucchini, medium – 33 calories
• 1 Bell pepper, green – 27 calories
• 1 Garlic salt, dash – 0 calories
• 1 Tbsp Garlic, minced (Tbsp) – 0 calories

Instructions

Step 1: Spray pan with an oil spray

Step 2: Slice zucchini into coin shapes and slice bell pepper into medium pieces

Step 3: Add in minced garlic and beef, stir with a wooden spoon for ~7 minutes on medium heat

Step 4: Add in zucchini and bell pepper, another 5 minutes

Step 5: Add in cashews and seasoning at the en, ~1 minute

Poke Bowls Boxes

473 calories

Ingredients

• 1 Cucumber, small – 32 calories
• ½ Avocado, small – 116.5 calories
• 2 oz Smoked salmon – 66.5 calories
• ½ cup Edamame, shelled – 130 calories
• ½ cup Rice, cooked – 110 calories
• 2 Tbsp Soy sauce (Tbsp) – 0 calories
• 3 tsp Sesame seeds (tsp) – 18 calories

Instructions

Step 1: Cook rice as instructed on the package. Add in sesame seeds once cooked.

Step 2: Slice cucumber into coin shapes.

Step 3: Combine all ingredients into a container.

Brussels and Chicken

446 calories

Ingredients

• 1 Tbsp Olive oil (Tbsp) – 119 calories
• 2 cups Brussels sprouts – 112 calories
• 6 oz Boneless, skinless chicken breast, raw – 190 calories
• 1 Tbsp Cheese, Parmesan, grated (Tbsp) – 25 calories
• 1 Garlic salt, dash – 0 calories

Instructions

Step 1: Cube chicken. Cut off Brussels’ hard ends & halve each one.

Step 2: Add oil to the pan.

Step 3: Stir-fry Brussels and chicken for 10-15 mins on low-medium heat, or until they’re cooked to the crispness you like.

Step 4: Top with Parmesan & seasonings.

Step 5: No chicken? Use tofu, fish, or beans. No dairy? Use bacon or more oil.

Salmon & Quinoa Buddha Bowl

547 calories

Ingredients

• 4 oz Salmon fillet – 200 calories
• ½ Avocado, small – 116.5 calories
• ½ cup Carrots, shredded or julienned – 22.5 calories
• ½ Cucumber, medium – 21 calories
• 1 cup Cabbage, shredded – 22 calories
• ½ cup Quinoa, cooked – 111 calories
• 1 Seaweed snacks, single serving pack – 30 calories
• 1 Tbsp Sesame seeds (Tbsp) – 18 calories
• 2 Tbsp Red wine vinegar (Tbsp) – 6 calories

Instructions

Step 1: Line a baking sheet with parchment paper. Spray it with an oil spray. Bake salmon filet for 15 minutes at 400 degrees F, or until flakes easily.

Step 2: Chop cucumber into small pieces, cube avocado, and shred (or cut with scissors) seaweed snacks.

Step 3: Combine all ingredients in a bowl and top with red wine vinegar and sesame seeds.

Grilled Chicken with Israeli Salad

393 calories

Ingredients

• 1 Cucumber, small – 32 calories
• ½ cup Tomatoes, grape – 16 calories
• ¼ cup Cheese, crumbled, feta – 99.75 calories
• 2 cups Leafy greens, arugula, raw – 10 calories
• ½ Avocado, small – 116.5 calories
• 2.4 oz Boneless, skinless chicken breast, raw – 76 calories
• ½ oz Olives, sliced – 25 calories
• 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories
• 1 Basil, dash – 0 calories
• 1 Oregano, dash – 0 calories
• 1 Salt, dash – 0 calories
• 1 Pepper, dash – 0 calories

Instructions

Step 1: Spray a pan with an oil spray.

Step 2: Cut chicken into small pieces.

Step 3: Cook chicken on medium heat ~10 minutes, until cooked through.

Step 4: Chop tomato, cucumber and arugula, salad dressing, and seasonings.

No chicken? Use tofu or tuna. No dairy? Use more olives or oil.

Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Tofu and Zucchini Stir Fry

388 calories

Ingredients

• ½ Zucchini, medium – 16.5 calories
• ½ Bell pepper, yellow – 25 calories
• ½ Onion, yellow – 27.5 calories
• 5 oz Tofu, firm – 130 calories
• 2 Tbsp Hoisin sauce – 70 calories
• 1 tsp Red pepper flakes, dash – 0 calories
• 1 Tbsp Garlic, minced (Tbsp) – 0 calories
• 1 Tbsp Olive oil (Tbsp) – 119 calories

Instructions

Step 1: Cut tofu into small pieces.

Step 2: Add oil to pan, add in garlic.

Step 3: Stir-fry tofu on low heat for ~20 minutes, stirring occasionally until all surfaces are browned.

Step 4: Add in veggies (chopped) and red pepper flakes. Cook for ~5 minutes.

Step 5: Add in sauce at the end. low sugar (my favorite is the almond flour edible cookie dough).