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

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

Meal prepping is a game-changer when you’re aiming to maintain a high-protein, low-calorie diet. These high-protein, low-calorie recipes are ideal for anyone looking to support weight loss, muscle growth, or maintain a healthy lifestyle without compromising on flavor.

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With proper meal prepping, you can easily enjoy nutritious meals throughout the week without spending too much time in the kitchen.

Here are 21 detailed recipes that will take your meal prep to the next level.

1. Grilled Chicken with Avocado Salsa

This recipe combines lean chicken breast with fresh avocado salsa for a delicious, high-protein, low-calorie meal.

Ingredients:

• 2 chicken breasts
• 1 tablespoon olive oil
• Juice of 1 lime
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 avocado, diced
• 1 tomato, diced
• 1/4 cup cilantro, chopped
• 1 tablespoon lime juice

Instructions:

1. In a bowl, mix olive oil, lime juice, cumin, salt, and pepper. Marinate the chicken breasts in the mixture for at least 30 minutes.
2. Preheat the grill or grill pan over medium heat. Grill the chicken breasts for about 6-7 minutes on each side, or until fully cooked.
3. While the chicken is grilling, prepare the avocado salsa. In a bowl, combine diced avocado, tomato, cilantro, and lime juice. Stir gently to combine.
4. Serve the grilled chicken topped with the avocado salsa.

This recipe offers a lean protein source from the chicken and healthy fats from the avocado, keeping it low in calories but high in nutrients.

2. Turkey and Zucchini Meatballs

Lean ground turkey is paired with grated zucchini to create juicy, low-calorie meatballs.

Ingredients:

• 1 lb ground turkey
• 1 medium zucchini, grated
• 1/4 cup breadcrumbs or almond flour (low-carb option)
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1/2 teaspoon oregano
• 1/2 teaspoon basil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large bowl, combine the ground turkey, grated zucchini, breadcrumbs, Parmesan, egg, garlic, oregano, basil, salt, and pepper. Mix until well combined.
3. Form the mixture into 12-14 meatballs and place them on a baking sheet lined with parchment paper.
4. Bake for 20-25 minutes or until the meatballs are golden brown and cooked through.

These meatballs are perfect for meal prep and offer a high-protein meal without the excess calories.

3. Spicy Shrimp and Cauliflower Rice Stir-Fry

This recipe combines shrimp with cauliflower rice for a flavorful, protein-packed meal that’s low in calories.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (low-sodium)
• 1 tablespoon sriracha sauce
• 1/2 teaspoon ginger, grated
• 1 medium cauliflower, grated or processed into rice-sized pieces
• 1 bell pepper, sliced
• 1/2 cup peas

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the garlic and ginger, sautéing for 1-2 minutes until fragrant.
2. Add the shrimp, soy sauce, and sriracha sauce. Cook for 3-4 minutes, or until shrimp turns pink.
3. While the shrimp is cooking, pulse the cauliflower in a food processor until it resembles rice.
4. In a separate pan, sauté the cauliflower rice for 4-5 minutes until tender. Add the bell pepper and peas, cooking for another 2 minutes.
5. Combine the cooked shrimp with the cauliflower rice and veggies. Stir to mix.

This high-protein stir-fry is a great way to enjoy shrimp and cauliflower rice, keeping the dish light and nutritious.

4. Egg White and Spinach Scramble

This quick scramble is a perfect low-calorie, high-protein breakfast.

Ingredients:

• 4 egg whites
• 1 cup fresh spinach, chopped
• 1/4 cup diced onion
• Salt and pepper to taste
• 1 teaspoon olive oil

Instructions:

1. Heat olive oil in a skillet over medium heat. Add the diced onion and sauté until soft, about 3 minutes.
2. Add the chopped spinach and cook until wilted, about 1 minute.
3. Pour the egg whites into the pan and scramble until fully cooked, about 3-4 minutes.
4. Season with salt and pepper, then serve.

This simple scramble is a great source of lean protein and provides essential nutrients with minimal calories.

5. Cottage Cheese and Berry Parfait

This high-protein snack is perfect for satisfying your sweet tooth while keeping your calories in check.

Ingredients:

• 1 cup cottage cheese (low-fat)
• 1/2 cup fresh mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon chia seeds (optional)
• 1 teaspoon honey (optional)

Instructions:

1. In a bowl or jar, layer the cottage cheese with the mixed berries.
2. Sprinkle chia seeds on top for added fiber and omega-3s.
3. Drizzle with honey if desired, and enjoy as a high-protein snack or breakfast.

Cottage cheese is an excellent source of protein, while the berries provide antioxidants and fiber.

6. Lentil and Chickpea Salad

A plant-based protein salad that’s perfect for meal prep.

Ingredients:

• 1 cup cooked lentils
• 1 cup cooked chickpeas
• 1 cucumber, diced
• 1/2 red onion, diced
• 1 cup cherry tomatoes, halved
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the lentils, chickpeas, cucumber, red onion, and cherry tomatoes.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss to combine and refrigerate for at least 30 minutes to let the flavors meld.

This salad is a perfect high-protein, low-calorie option with plenty of fiber from the beans and lentils.

7. Baked Salmon with Asparagus

Rich in omega-3 fatty acids and protein, this meal is ideal for dinner or lunch.

Ingredients:

• 2 salmon fillets
• 1 bunch asparagus, trimmed
• 1 tablespoon olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet and drizzle with olive oil. Season with salt and pepper.
3. Arrange the asparagus around the salmon and drizzle with olive oil. Season with salt and pepper.
4. Lay lemon slices over the salmon and asparagus.
5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily.

This simple meal is high in protein, low in calories, and packed with healthy fats from the salmon.

8. Chicken and Broccoli Stir-Fry

A quick stir-fry with lean chicken and vegetables makes for a balanced, protein-rich meal.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 broccoli crown, cut into florets
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (low-sodium)
• 1 tablespoon olive oil
• 1 tablespoon honey

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add garlic and sauté for 1 minute.
2. Add the chicken slices and cook until browned, about 6-7 minutes.
3. Add the broccoli florets, soy sauce, and honey, and stir-fry for 4-5 minutes until the broccoli is tender.

This high-protein stir-fry is a great meal prep option for a busy week.

9. Greek Yogurt with Almond Butter and Flaxseeds

This creamy and filling parfait is a nutritious snack or breakfast option.

Ingredients:

• 1 cup plain Greek yogurt
• 1 tablespoon almond butter
• 1 tablespoon flaxseeds (ground)
• 1 teaspoon honey (optional)

Instructions:

1. In a bowl, combine the Greek yogurt with almond butter.
2. Stir in the ground flaxseeds for added fiber and omega-3s.
3. Drizzle with honey if desired, and enjoy!

Greek yogurt is packed with protein, and almond butter adds healthy fats to this simple, low-calorie meal.

10. Tuna Salad Lettuce Wraps

For a low-calorie alternative to sandwiches, use lettuce to wrap a high-protein tuna salad.

Ingredients:

• 1 can tuna in water, drained
• 2 tablespoons Greek yogurt
• 1 tablespoon Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• Lettuce leaves for wrapping

Instructions:

1. In a bowl, combine the tuna, Greek yogurt, mustard, celery, and red onion. Mix well.
2. Spoon the tuna salad onto large lettuce leaves and wrap them up.

These lettuce wraps provide a great balance of protein and low calories, perfect for a quick lunch or snack.

11. Grilled Tofu with Veggies

Grilled tofu is a plant-based protein that can be paired with vegetables for a balanced meal.

Ingredients:

• 1 block firm tofu, pressed and sliced
• 2 tablespoons soy sauce (low-sodium)
• 1 tablespoon sesame oil
• 1 teaspoon garlic powder
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1/2 cup snap peas

Instructions:

1. Preheat the grill or grill pan over medium heat.
2. Marinate the tofu in soy sauce, sesame oil, and garlic powder for at least 30 minutes.
3. Grill tofu slices for 3-4 minutes on each side, until crispy.
4. Sauté the vegetables in a pan over medium heat for 5-7 minutes.
5. Serve the grilled tofu with the sautéed veggies.

This tofu recipe is a high-protein, low-calorie meal perfect for vegetarians or vegans.

12. Quinoa and Black Bean Bowl

This high-protein, low-calorie bowl is perfect for meal prepping and offers a filling, nutrient-dense option with quinoa, black beans, and fresh veggies.

Ingredients:

• 1 cup cooked quinoa
• 1 cup canned black beans, drained and rinsed
• 1/2 cup corn kernels (fresh or frozen)
• 1 avocado, diced
• 1/2 cup diced tomatoes
• 1 tablespoon lime juice
• 1 tablespoon cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions and set aside to cool.
2. In a large bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, and avocado.
3. Drizzle with lime juice and toss gently to combine.
4. Sprinkle with cilantro, and season with salt and pepper to taste.
5. Serve immediately or divide into meal prep containers for later use.

This plant-based protein bowl is perfect for those seeking a delicious, fiber-rich meal that’s both low-calorie and highly satisfying.

13. Baked Chicken Tenders with Sweet Potato Fries

A healthier take on a classic meal, these baked chicken tenders paired with sweet potato fries offer a high-protein, low-calorie combination.

Ingredients for Chicken Tenders:

• 2 boneless, skinless chicken breasts, cut into strips
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 egg, beaten

Ingredients for Sweet Potato Fries:

• 2 medium sweet potatoes, cut into thin fries
• 1 tablespoon olive oil
• 1/2 teaspoon paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. For the chicken tenders, combine breadcrumbs, Parmesan cheese, paprika, garlic powder, salt, and pepper in a shallow dish.
3. Dip the chicken strips into the beaten egg, then coat them in the breadcrumb mixture.
4. Arrange the coated chicken strips on a baking sheet lined with parchment paper. Bake for 20 minutes, flipping halfway through, until crispy and cooked through.
5. For the sweet potato fries, toss the sweet potato slices with olive oil, paprika, salt, and pepper. Spread them on a baking sheet and bake for 25-30 minutes, flipping halfway through, until crispy.
6. Serve the chicken tenders with sweet potato fries for a protein-packed meal that satisfies.

This meal combines lean chicken with sweet potatoes, providing a balanced, low-calorie option.

14. Grilled Turkey Burgers

These lean turkey burgers are a healthier alternative to traditional beef burgers, offering plenty of protein without the extra calories.

Ingredients:

• 1 lb ground turkey (93% lean)
• 1/4 cup diced onion
• 1/4 cup fresh parsley, chopped
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Lettuce leaves (for wrapping)
• Optional toppings: tomato, cucumber, mustard

Instructions:

1. Preheat the grill or grill pan to medium-high heat.
2. In a bowl, combine ground turkey, onion, parsley, garlic powder, paprika, salt, and pepper. Mix until just combined.
3. Divide the mixture into 4 equal portions and shape into patties.
4. Grill the turkey patties for 4-5 minutes per side, or until fully cooked.
5. Serve the turkey burgers wrapped in lettuce leaves or on a low-calorie bun with optional toppings such as tomato, cucumber, and mustard.

These burgers are protein-rich and great for a low-calorie, high-protein meal.

15. Chia Seed Pudding with Almond Milk

A simple and delicious high-protein dessert or breakfast, this chia seed pudding is packed with fiber and healthy fats.

Ingredients:

• 3 tablespoons chia seeds
• 1 cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 1 teaspoon maple syrup (optional)
• Fresh berries or sliced fruit for topping

Instructions:

1. In a bowl or jar, combine chia seeds, almond milk, vanilla extract, and maple syrup. Stir to combine.
2. Refrigerate for at least 4 hours or overnight to allow the chia seeds to absorb the liquid and thicken.
3. Before serving, top with fresh berries or sliced fruit of your choice.

This chia pudding is an excellent source of protein, omega-3 fatty acids, and fiber, all while being low in calories.

16. Zucchini Noodles with Pesto Chicken

Zucchini noodles are a low-calorie alternative to pasta, and when combined with pesto chicken, they make a delicious and satisfying meal.

Ingredients:

• 2 chicken breasts
• 2 zucchinis, spiralized into noodles
• 2 tablespoons pesto sauce (store-bought or homemade)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Season the chicken breasts with salt and pepper. Heat olive oil in a skillet over medium heat.
2. Cook the chicken for 5-6 minutes per side, until golden brown and fully cooked. Remove from the pan and slice thinly.
3. In the same skillet, add the zucchini noodles and sauté for 2-3 minutes until tender.
4. Toss the zucchini noodles with pesto sauce and top with sliced chicken.

This meal is a high-protein and low-calorie alternative to traditional pasta dishes.

17. Buffalo Cauliflower Bites

A high-protein and low-calorie snack perfect for satisfying your craving for buffalo wings.

Ingredients:

• 1 large head of cauliflower, cut into florets
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1/4 cup buffalo sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. In a large bowl, toss cauliflower florets with olive oil, salt, and pepper.
3. In a separate bowl, mix breadcrumbs and Parmesan cheese. Coat each cauliflower floret in the breadcrumb mixture.
4. Place the coated cauliflower on the baking sheet and bake for 25-30 minutes, until crispy and golden brown.
5. Toss the cauliflower bites in buffalo sauce and serve with a side of Greek yogurt dipping sauce.

These buffalo cauliflower bites provide a protein-rich, low-calorie snack that’s both satisfying and healthy.

18. Eggplant Lasagna

This high-protein, low-calorie lasagna replaces pasta with eggplant for a lighter, veggie-packed option.

Ingredients:

• 2 large eggplants, sliced lengthwise into 1/4-inch slices
• 1 lb lean ground turkey or chicken
• 1 cup ricotta cheese
• 1 cup marinara sauce
• 1/4 cup grated Parmesan cheese
• 1 cup shredded mozzarella cheese
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Grill or bake the eggplant slices for 5-6 minutes per side to soften.
3. In a pan, cook the ground turkey until browned, then add the marinara sauce, oregano, salt, and pepper. Simmer for 10 minutes.
4. In a baking dish, layer the eggplant slices, ricotta cheese, turkey sauce, and mozzarella cheese.
5. Repeat layers, finishing with mozzarella and Parmesan cheese on top.
6. Bake for 30-35 minutes, or until bubbly and golden.

This eggplant lasagna is a great way to enjoy a comfort food favorite while keeping the calories low and the protein high.

19. Chicken Fajita Bowls

A protein-packed Tex-Mex meal, these fajita bowls are quick to prepare and perfect for meal prepping.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 tablespoon olive oil
• 1 tablespoon fajita seasoning
• 1/2 cup cauliflower rice
• 1/4 cup Greek yogurt
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a skillet over medium heat. Add the chicken and fajita seasoning. Cook until browned and cooked through, about 6-7 minutes.
2. Add the bell pepper and onion, cooking until tender, about 4 minutes.
3. Sauté cauliflower rice in a separate pan for 4-5 minutes, until tender.
4. Assemble bowls with cauliflower rice, chicken and vegetable mixture, and a dollop of Greek yogurt. Garnish with cilantro.

This meal is low-calorie yet high in protein, making it a great option for lunch or dinner.

20. Stuffed Bell Peppers with Ground Chicken

Stuffed bell peppers are a great way to incorporate lean protein and vegetables into a single dish.

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• 1 lb ground chicken
• 1/2 cup cooked quinoa
• 1/2 cup diced tomatoes
• 1 teaspoon cumin
• Salt and pepper to taste
• 1/4 cup shredded cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Cook the ground chicken in a skillet over medium heat until browned.
3. Stir in the cooked quinoa, diced tomatoes, cumin, salt, and pepper. Cook for 2-3 minutes to combine.
4. Stuff the bell peppers with the chicken mixture and place them in a baking dish.
5. Top with cheese, if desired, and bake for 25-30 minutes until the peppers are tender.

These stuffed bell peppers provide high protein and are an excellent option for low-calorie meal prepping.

21. Baked Cod with Lemon and Dill

A light and high-protein fish dish, baked cod is easy to prepare and full of flavor.

Ingredients:

• 2 cod fillets
• 1 tablespoon olive oil
• Juice of 1 lemon
• 1 tablespoon fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place the cod fillets on a baking sheet and drizzle with olive oil and lemon juice.
3. Sprinkle with fresh dill, salt, and pepper.
4. Bake for 12-15 minutes, or until the fish flakes easily with a fork.

This baked cod is high in protein and low in calories, making it perfect for a light dinner or lunch.

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These 21 high-protein, low-calorie recipes will keep your meal prep exciting, nutritious, and filling without adding excess calories to your diet. By incorporating these dishes into your routine, you’ll not only improve your meal prep game but also support your fitness goals and overall health. Enjoy!