15 High Protein Low Calorie Recipes for Healthy Eating

This collection of recipes is designed for those seeking to optimize their health and achieve their fitness goals.

By incorporating these delicious and nutritious dishes into your diet, you’ll be providing your body with the protein it needs to build and maintain muscle, all while keeping your calorie intake in check.

With a variety of options to choose from, you’ll find meals that satisfy your taste buds and support your health journey.

1. Spicy Shrimp and Veggie Skillet

This quick and easy skillet meal is packed with lean protein and colorful vegetables. Shrimp cooks in minutes and is tossed with peppers, sugar snap peas, and a light, flavorful sauce with a touch of heat. Serve over brown rice or quinoa for a complete meal.

Recipe

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 1 red onion, sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp paprika
• 1/2 tsp cayenne pepper
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add garlic and cook until fragrant.
3. Add shrimp and season with paprika, cayenne pepper, salt, and pepper.
4. Cook shrimp until pink, about 2-3 minutes per side. Remove from skillet.
5. Add bell peppers, zucchini, and onion to the skillet. Cook until tender, about 5-7 minutes.
6. Return shrimp to the skillet and toss to combine. Serve hot.

Serve With: Steamed rice or quinoa.

Drink With: A cold, crisp white wine like Sauvignon Blanc or a refreshing iced tea.

2. Tuna Salad with Egg

Give your tuna salad a protein boost by adding chopped hard-boiled egg. This classic lunch option is mixed with light mayonnaise, celery, red onion, and fresh herbs for a satisfying and healthy salad.

Recipe

Ingredients:

• 1 can tuna, drained
• 2 hard-boiled eggs, chopped
• 1/4 cup mayonnaise
• 1 tbsp Dijon mustard
• 1 celery stalk, chopped
• Salt and pepper to taste
• 1 tbsp fresh parsley, chopped

Instructions:

1. In a bowl, combine tuna, eggs, celery, mayonnaise, Dijon mustard, salt, and pepper.
2. Mix well until all ingredients are combined.
3. Garnish with fresh parsley before serving.

Serve With: Crackers or whole grain bread.

Drink With: A glass of lemonade or a light beer.

3. Turkey Taco Lettuce Wraps

These lettuce wraps are a fun and flavorful way to enjoy all the taste of tacos without the higher-calorie tortillas. Ground turkey is seasoned with taco spices and browned, then served with your favorite taco toppings like salsa, avocado, and low-fat cheese, all wrapped in crisp lettuce leaves.

Recipe

Ingredients:

• 1 lb ground turkey
• 1 packet taco seasoning
• 1/2 cup water
• 8 large lettuce leaves
• 1 cup cherry tomatoes, halved
• 1/2 cup shredded cheese
• 1/4 cup sour cream
• 1/4 cup salsa
• 1 avocado, sliced
• 1 lime, cut into wedges

Instructions:

1. In a skillet, cook ground turkey over medium heat until browned.
2. Add taco seasoning and water, simmer until thickened.
3. Spoon turkey mixture into lettuce leaves.
4. Top with cherry tomatoes, shredded cheese, sour cream, salsa, and avocado.
5. Serve with lime wedges on the side.

Serve With: Mexican rice or black beans.

Drink With: A cold Mexican beer or a margarita.

4. Air-Fryer Salmon with Lemon and Dill

Salmon is a great source of protein and healthy fats. Cooking it in the air fryer keeps it moist and flavorful, while using minimal oil. Top with a simple lemon and dill sauce for a light and delicious meal.

Recipe

Ingredients:

• 4 salmon fillets
• 1 lemon, sliced
• 1 tbsp olive oil
• 2 tbsp fresh dill, chopped
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat the air fryer to 400°F.
2. Brush salmon fillets with olive oil and season with salt and pepper.
3. Place a lemon slice on each fillet and sprinkle with dill.
4. Air fry for 10 minutes or until salmon is cooked through.
5. Serve with lemon wedges.

Serve With: Steamed asparagus or a side salad.

Drink With: A glass of Chardonnay or sparkling water with a slice of lemon.

5. Lentil Soup with Vegetables

This hearty lentil soup is packed with protein and fiber from lentils, and vegetables like carrots, celery, and tomatoes add flavor and nutrients. It’s a great vegetarian option that will keep you feeling full and satisfied.

Recipe

Ingredients:

• 1 cup lentils
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 tsp cumin
• 1 tsp paprika
• 1 bay leaf
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. In a pot, heat olive oil over medium heat.
2. Add onion, carrots, celery, and garlic. Cook until softened.
3. Add lentils, diced tomatoes, vegetable broth, cumin, paprika, bay leaf, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 30 minutes or until lentils are tender.
5. Remove bay leaf before serving.

Serve With: Crusty bread or a green salad.

Drink With: A glass of red wine or herbal tea.

6. Greek Yogurt Parfait with Berries and Granola

Greek yogurt is a fantastic source of protein and calcium. Layer it with fresh berries, a sprinkle of low-sugar granola, and a drizzle of honey for a healthy and refreshing breakfast or snack.

Recipe

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup granola
• 1 tbsp honey
• 1 tsp chia seeds (optional)

Instructions:

1. In a bowl, layer Greek yogurt, mixed berries, and granola.
2. Drizzle with honey.
3. Sprinkle with chia seeds if desired.

Serve With: Fresh fruit on the side.

Drink With: A glass of orange juice or a cup of coffee.

7. Chicken and Black Bean Bowl with Cilantro Lime Rice

This protein-packed bowl features grilled chicken or baked tofu, black beans, corn, and a flavorful cilantro lime rice. Top it with your favorite toppings like avocado, salsa, and a dollop of low-fat Greek yogurt for a complete and satisfying meal.

Recipe

Ingredients:

• 2 chicken breasts, diced
• 1 can black beans, drained and rinsed
• 1 cup rice
• 2 cups water
• 1 lime, juiced and zested
• 1/4 cup fresh cilantro, chopped
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper to taste
• 1 avocado, sliced

Instructions:

1. Cook rice in water according to package instructions.
2. Once cooked, stir in lime juice, lime zest, and cilantro.
3. In a skillet, heat olive oil over medium heat.
4. Add diced chicken and season with cumin, chili powder, salt, and pepper. Cook until chicken is done.
5. Add black beans to the skillet and cook until heated through.
6. Serve chicken and beans over cilantro lime rice and top with avocado slices.

Serve With: Tortilla chips or a side salad.

Drink With: A glass of iced tea or a margarita.

8. Tofu Scramble with Vegetables

Tofu crumbles can be seasoned and cooked to resemble scrambled eggs, offering a vegetarian option high in protein. Saute onions, peppers, and your favorite vegetables with the tofu scramble, and serve on a whole-wheat toast for a delicious and nutritious breakfast.

Recipe

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small onion, diced
• 1 cup spinach
• 2 tbsp nutritional yeast
• 1 tsp turmeric
• 1/2 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. In a skillet, cook onion and bell peppers until softened.
2. Add crumbled tofu, turmeric, garlic powder, nutritional yeast, salt, and pepper. Cook for 5 minutes.
3. Stir in spinach and cook until wilted.
4. Serve hot.

Serve With: Toast or roasted potatoes.

Drink With: A cup of coffee or fresh orange juice.

9. Turkey Burgers with Sweet Potato Fries

Lean ground turkey makes delicious and healthy burgers. Grill or pan-fry them, and serve on whole-wheat buns with your favorite toppings. Pair them with baked sweet potato fries for a satisfying and fun meal.

Recipe

Ingredients:

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1 egg
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt and pepper to taste
• 2 large sweet potatoes, cut into fries
• 2 tbsp olive oil
• 1 tsp paprika
• 4 whole wheat burger buns
• Lettuce, tomato, and onion for topping

Instructions:

1. Preheat oven to 400°F.
2. Toss sweet potato fries with olive oil, paprika, salt, and pepper. Spread on a baking sheet and bake for 25-30 minutes, turning halfway.
3. In a bowl, combine ground turkey, breadcrumbs, egg, garlic powder, onion powder, salt, and pepper. Form into patties.
4. Grill turkey patties until fully cooked, about 5-7 minutes per side.
5. Assemble burgers with buns, lettuce, tomato, and onion. Serve with sweet potato fries.

Serve With: Coleslaw or a side salad.

Drink With: A cold beer or a glass of iced tea.

10. Egg Muffins with Spinach and Feta

Eggs are a classic source of protein and perfect for a quick and portable breakfast. Whisk eggs with chopped spinach, crumbled feta cheese, and your favorite seasonings. Pour the mixture into a muffin tin and bake for a delicious and protein-packed breakfast on the go.

Recipe

Ingredients:

• 6 eggs
• 1 cup spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup milk
• Salt and pepper to taste
• 1/4 tsp garlic powder
• 1/4 tsp onion powder

Instructions:

1. Preheat oven to 350°F.
2. In a bowl, whisk together eggs, milk, garlic powder, onion powder, salt, and pepper.
3. Stir in chopped spinach and feta cheese.
4. Pour mixture into a greased muffin tin.
5. Bake for 20 minutes or until eggs are set.

Serve With: Fresh fruit or toast.

Drink With: A cup of coffee or a glass of orange juice.

11. Shrimp Scampi with Zucchini Noodles

Swap out traditional pasta for zucchini noodles (zoodles) in this lightened-up version of shrimp scampi. Shrimp are sauteed in a flavorful garlic butter sauce and served over the spiralized zucchini for a healthy and satisfying meal.

Recipe

Ingredients:

• 1 lb shrimp, peeled and deveined
• 4 zucchinis, spiralized
• 3 garlic cloves, minced
• 1/4 cup butter
• 1/4 cup white wine
• 1 lemon, juiced
• 1/4 tsp red pepper flakes
• Salt and pepper to taste
• Fresh parsley, chopped

Instructions:

1. In a skillet, melt butter over medium heat.
2. Add garlic and red pepper flakes, cook until fragrant.
3. Add shrimp and cook until pink, about 2-3 minutes per side.
4. Add white wine and lemon juice, simmer for 2 minutes.
5. Stir in zucchini noodles and cook until tender, about 3-4 minutes.
6. Season with salt and pepper, and garnish with fresh parsley.

Serve With: A side salad or garlic bread.

Drink With: A glass of Pinot Grigio or sparkling water with lemon.

12. Chicken Caesar Salad with Greek Yogurt Dressing

This classic salad gets a healthy makeover with a Greek yogurt-based Caesar dressing. Grilled chicken, romaine lettuce, cherry tomatoes, and croutons are tossed in the creamy dressing for a protein-packed and flavorful lunch.

Recipe

Ingredients:

• 2 chicken breasts
• 1 head romaine lettuce, chopped
• 1/4 cup Parmesan cheese, grated
• 1 cup croutons
• 1/2 cup Greek yogurt
• 2 tbsp lemon juice
• 1 tbsp Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. Grill chicken breasts until fully cooked, then slice.
2. In a bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, garlic, salt, and pepper.
3. In a large bowl, combine chopped romaine, Parmesan cheese, and croutons.
4. Add sliced chicken and drizzle with dressing. Toss to combine.

Serve With: Whole grain bread or a side of fresh fruit.

Drink With: A glass of iced tea or a crisp white wine.

13. Black Bean Burgers

Black beans are a great source of plant-based protein and fiber. Mashed black beans are combined with breadcrumbs, spices, and formed into patties. Pan-fry or bake the burgers for a delicious and healthy vegetarian option.

Recipe

Ingredients:

• 1 can black beans, drained and rinsed
• 1/2 cup breadcrumbs
• 1 egg
• 1/4 cup onion, finely chopped
• 1/4 cup bell pepper, finely chopped
• 2 garlic cloves, minced
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. In a bowl, mash black beans until mostly smooth.
2. Add breadcrumbs, egg, onion, bell pepper, garlic, cumin, chili powder, salt, and pepper. Mix well.
3. Form mixture into patties.
4. In a skillet, heat olive oil over medium heat. Cook patties for 4-5 minutes per side, until browned.

Serve With: Sweet potato fries or a side salad.

Drink With: A cold beer or a glass of lemonade.

14. Chicken Stir-Fry with Brown Rice

Chicken stir-fry is a quick and easy way to get a protein and veggie boost. Marinate chicken in a flavorful sauce, then stir-fry with colorful vegetables and serve over brown rice for a complete meal.

Recipe

Ingredients:

• 2 chicken breasts, sliced
• 1 red bell pepper, sliced
• 1 broccoli head, cut into florets
• 1 carrot, sliced
• 1 onion, sliced
• 2 garlic cloves, minced
• 1/4 cup soy sauce
• 2 tbsp hoisin sauce
• 1 tbsp sesame oil
• 1 cup brown rice
• 2 cups water

Instructions:

1. Cook brown rice in water according to package instructions.
2. In a skillet, heat sesame oil over medium heat. Add garlic and cook until fragrant.
3. Add chicken and cook until browned.
4. Add bell pepper, broccoli, carrot, and onion. Cook until vegetables are tender.
5. Stir in soy sauce and hoisin sauce. Cook for another 2-3 minutes.
6. Serve chicken stir-fry over brown rice.

Serve With: Spring rolls or a side salad.

Drink With: Green tea or a light beer.

15. Baked Salmon with Roasted Vegetables

Salmon is a great source of protein and healthy fats. Baking it with a variety of roasted vegetables like broccoli, asparagus, and cherry tomatoes keeps it simple and healthy. Drizzle with a light sauce for added flavor.

Recipe

Ingredients:

• 4 salmon fillets
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 2 tbsp olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh dill for garnish

Instructions:

1. Preheat oven to 400°F.
2. On a baking sheet, toss bell pepper, zucchini, and squash with olive oil, salt, and pepper. Spread evenly.
3. Place salmon fillets on top of the vegetables and season with salt and pepper.
4. Top each fillet with a lemon slice.
5. Bake for 20-25 minutes or until salmon is cooked through.
6. Garnish with fresh dill before serving.

Serve With: Quinoa or brown rice.

Drink With: A glass of white wine or sparkling water with lemon.

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