Looking for easy, healthy meals that won't break your calorie goals? This collection of 50 high protein low calorie recipes is perfect for anyone who wants to eat balanced, filling meals with at least 20 grams of protein and 400 calories or less.
When I started tracking my macros, I realized how easy it was to under-eat protein, especially when trying to keep calories in check. These high protein low calorie meals changed everything for me. They keep you full longer, balance blood sugar, and make healthy eating feel effortless.
This list includes my favorite recipes from Whole Lotta Yum along with top picks from other food bloggers who know how to make healthy food taste amazing.
Why I Love High Protein Low Calorie Meals
Eating high protein, low calorie meals is one of the easiest ways to feel full and satisfied without overeating. Each recipe in this roundup hits that sweet spot: at least 20 grams of protein and 400 calories or less. It's perfect for anyone looking to lose fat, build muscle, or simply feel their best while eating real food.
✨ Grab your free printable list of high protein foods to help plan more protein packed meals like this!
👉 Click here to get the list
High Protein Low Calorie Recipes
1
Easy Pepper Steak Stir Fry (Low Carb | Keto)
A quick dinner ready to go in just 25 minutes. This pepper steak stir fry combines lean beef with a mix of veggies and seasonings to give you a flavorful meal idea.
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2
Sheet Pan Chicken Fajita Meal Prep
Low carb, high in protein, and low in calories, this sheet pan chicken fajita dish is great for meal prep or an easy weeknight dinner.
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3
Easy Instant Pot Chicken Noodle Soup (with Cooked Chicken)
Inspired by the popular Ina Garten Chicken Noodle soup recipe but adapted for the instant pot, this meal idea is packed with protein and flavor. Enjoy the soup for a filling meal or it'll also be great for meal prep!
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4
Chicken Pozole Recipe (Instant Pot Pasole + Stovetop)
Cozy, comforting, and flavorful, this chicken pozole is easy to make in the instant pot or on the stovetop. It hits all the right notes when it comes to a filling high protein low cal meal.
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5
Keto Parmesan Chicken
Under 400 calories and over 40g of protein, this parmesan chicken is a cheesy dinner idea that's ready to eat in just 30 minutes.
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6
Cheesy Baked Salsa Chicken
A 4 ingredient dinner idea that's packed with flavor, this baked salsa chicken comes together in just 30 minutes.
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7
Thai Chicken Salad with Peanut Dressing
Get ready for a flavor filled lunch or dinner idea that's made with healthy veggies, shredded chicken, a tasty peanut salad dressing that's also healthy. It's a high protein salad that comes together in just 30 minutes and comes it at only 344 calories.
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8
Instant Pot Chicken Lo Mein
Made in the instant pot for a quick weeknight one pan meal, this chicken lo mein is packed with flavor and has 20g. This homemade version beats the restaurant version!
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9
Easy Chicken Teriyaki Bowl Recipe
This teriyaki chicken bowl recipe is about to become one of your favorite healthy, homemade meals! With a simple homemade teriyaki sauce, fresh chicken, rice, and your choice of veggies, chicken teriyaki bowls are a one-stop-shop meal that is quick, easy, and super customizable.
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10
Easy Philly Cheesesteak Stuffed Peppers (Keto)
Green peppers get baked with your favorite Philly cheesesteak flavors to give you a meal that's family-friendly and packed with flavor. It comes in at under 400 calories for a healthier dinner option.
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11
Honey Garlic Shrimp and Broccoli
A shrimp and broccoli stir fryer that's simmered and tossed in a sweet and savory honey garlic base. This delicious dinner idea is super easy to make and packed with flavor.
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12
Weight Watchers Egg Roll in a Bowl
Healthy, easy to make, and flavorful, enjoy this egg roll in a bowl for lunch or a light dinner. You can use ground chicken or ground turkey and it comes together in less than 30 minutes.
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13
Mexican Salad with Shrimp
Light, crisp, and refreshing, this salad is inspired by cooked shrimp ceviche. It's loaded with healthy vegetables and a sweetened lime dressing that brings it all together.
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14
Italian Turkey Zucchini Skillet
Perfect for a quick meal and great for meal prep, this Italian turkey skillet with zucchini is healthy and delicious. It just may become your new favorite dinner recipe.
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15
Easy Protein Powder Pancakes
With 22g of protein, these protein pancakes are a great way to start your morning. Whether you're enjoying a morning meal or breakfast for dinner, these are a great addition to your high protein low calorie recipes.
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16
Greek Salad Bowl with Chicken
If you want a hearty lunch that's high in protein but keeps the calories down, you can't go wrong with this Greek salad chicken bowl. It's bursting flavor, loaded with veggies, and is easy to make.
Check out this recipe
17
Southwestern Chicken Salad Recipe
Healthy chicken and Southwester flavors thanks to the fresh veggies, cumin, chili, and lime dressing. This chicken salad is great for meal prep or when you're craving something light and flavorful.
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18
Stuffed Peppers with Tuna
Filled with a cheesy tuna mixture, these tuna stuffed peppers are a great way to mix up your weeknight routine. They're healthy, easy to make, low in calories, and high in carbs.
Check out this recipe
19
Shrimp Salad with Old Bay and Mayonnaise
A creamy cold shrimp salad with Old Bay served on lettuce leaves is delicious for lunch or as a light summer dinner.
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20
Sheet Pan Chicken and Veggies
Quick and easy sheet pan chicken and veggies in just 15 minutes. This makes the perfect meal prep chicken dinner or lunch!
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21
Easy Low Carb Caprese Chicken Bake
Caprese chicken bake is an easy one dish dinner that cooks in 30 minutes with all the Italian flavors of a Caprese salad. Low carb, high protein, keto friendly, and gluten free.
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22
Chicken Thighs and Sweet Potatoes Sheet Pan
A savory and simple sheet pan chicken dinner combines juicy roasted chicken thighs and naturally sweetened sweet potatoes.
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23
Strawberry Chicken Salad Recipe
A quick fruity spring and summer salad you'll eat on repeat that's a high protein low carb recipe that's easy to adjust ingredients as needed.
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24
High Protein Snack Boxes (4 Recipes)
Need a snack or quick lunch to pack? These high protein snack boxes offer up a few different flavors and ways to make a healthy light meal.
Check out this recipe
25
Chicken Taco Soup (High Protein | Gluten Free)
A healthy chicken taco soup is a great way to warm up on those chilly days and this dinner idea is great for meal prep, has less than 400 calories, and is packed with protein.
Check out this recipe
26
Keto Chicken Noodle Soup (No Noodles)
A low carb keto friendly chicken "noodle" soup recipe with zoodles that cooks in under 30 minutes when you start with a rotisserie chicken. High protein and low calorie!
Check out this recipe
27
Big Mac Bowl Recipe (Keto, High Protein)
A high protein keto friendly take on the popular Big Mac burger turned into a healthy salad with cooked beef, shredded cheddar cheese, onions, pickles, seasoning, and our easy special sauce sauce.
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28
Easy Instant Pot Chili No Beans
A quick instant pot chili without beans that includes hearty kielbasa sausage and mushrooms. This easy recipe is also low carb, gluten-free, paleo, and a keto chili recipe too. Slow cooker instructions are also included.
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29
Zucchini Noodles with Pesto
Pesto zucchini noodles with shrimp is a delicious dinner that only takes 20 minutes to make. Shrimp zoodles are also keto, low carb, and gluten free. Use either a grocery store pesto sauce or make your own.
Check out this recipe
30
Easy Air Fryer Orange Chicken (Best Healthy Recipe)
Learn to air fry crispy, juicy, and delicious air fryer orange chicken in the best homemade orange sauce! Serve with fried rice and sauteed veggies on the side.
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31
Chessy Fajita Chicken Bake (Low Carb)
Fajita chicken bake is an easy alternative to stovetop fajitas. Layer your vegetables, seasoning, chicken, and cheese then bake. So simple!
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32
Instant Pot Guinness Stew
An EASY Instant Pot Guinness beef stew simplified yet not skimping in flavor. You'll love this stout beef stew recipe using minimal steps so you can get back to celebrating St Patrick's Day! Serve with mashed potatoes.
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33
Instant Pot Chicken Stew (Cuban Chicken Stew)
Instant pot chicken stew that's Cuban inspired is a delicious blend of sweet and zesty flavors like green olives, capers, sweet potatoes, and raisins.
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34
Mississippi Pot Roast with Potatoes and Carrots
A Mississippi pot roast with potatoes and carrots made in a slow cooker upgrades the classic recipe by combining it with your favorite pot roast veggies.
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35
Air Fryer Chicken Thighs and Potatoes
Healthy and flavorful air fryer chicken and potatoes cooked to perfection! Herb seasoned with garlic and onion, you won't believe how quickly and one dish air fryer chicken dinner can come together!
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36
Air Fryer Chicken Fajitas
Quick and easy air fryer fajitas with chicken take less than 15 minutes and make for a healthy dinner everyone will love.
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37
White Chicken Chili Instant Pot Recipe
When you're craving chili but want to keep the calories down, this is one you can enjoy without worrying about high calories. It's also a great source or protein.
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38
Salmon Patties with Coleslaw Meal-Prep Bowls
Salmon patties are a quick weeknight meal and are great for meal prep so you can enjoy a flavorful meal without all the guilt.
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39
Venison Sloppy Joes
Venison (or ground deer meat) is a protein packed meat that has less calories and fat than regular ground beef making it a great option for high protein dinners without the high calorie count.
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40
Sheet Pan Chicken Tinga Bowls
Make dinner quick and easy with this sheet pan meal. The flavor packed Tinga sauce paired with the mix of quinoa and veggies turns into a meal that's hands-off and delicious.
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41
Smothered Creamy Skillet Chicken
A creamy dinner idea that has less than 300 calories and nearly 30g of protein, this smothered chicken skillet dinner is filling. It's also a one pan dinner so it's easy and clean up will be a breeze.
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42
Salsa Verde Chicken
One of the best things about this dinner idea is that it can be made in your slow cooker, instant pot or on the stove. It's a power house bowl that protein packed and lower in calories.
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43
Tuna Salad with Greek Yogurt
A lighten up version of the classic tuna salad, this recipe skips the mayo and uses chickpeas. It's great for meal prep or quick lunches that you can put together in just a few minutes.
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44
Chinese Chicken and Green Beans
Make a healthier version of your favorite Chinese dish that home with less calories. This Chinese chicken and green beans meal is perfect for enjoying any night of the week.
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45
Stuffed Spaghetti Squash
Coming in at just under 400 calories, this stuffed spaghetti squash is made with flavorful ground beef sauce, spaghetti sauce, and a blend of seasonings to make a healthy meal.
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46
Easy Beef Birria Enchiladas
These easy birria enchiladas have the most tender beef and a delicious homemade sauce that brings in the magic. It's hard to believe this meal is low calorie!
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47
High Protein Pizza Recipe
No need to skip the pizza if you're looking for a low calorie high protein dinner! This healthy pizza is loaded with protein, uses turkey pepperoni, and a homemade crust.
Check out this recipe
48
Chicken Potato Bake
Chicken potato bake is the healthy one-pot dinner recipe loaded with chicken, potatoes, and veggies baked in a honey lemon garlic sauce.
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49
One Pot Lasagna Soup With Cottage Cheese
A comforting meal idea that's ready in just 30 minutes, this lasagna soup is great for busy weeknights when you're craving those amazing lasagna flavors but want something healthier.
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50
Healthy Chicken Broccoli Casserole
Simple ingredients that are nourishing and healthy is what you're get with this chicken broccoli casserole. This casserole gives you your protein and veggies for a healthy dinner idea.
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51
One-Pan Chicken and Cabbage
This one pan chicken and cabbage dinner is a meal prep dream come true. It's easy to make, comes together in just 30 minutes, low in calories, and packed with protein.
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FAQs
What meals are high in protein but low in calories?
Meals like grilled chicken, egg white scrambles, shrimp stir fry, and lean turkey chili are great examples. They're full of protein but naturally lower in calories and carbs.
How much protein should I eat per meal?
Most people benefit from 20-30 grams of protein per meal to support energy, satiety, and muscle maintenance.
Are high protein low calorie meals good for weight loss?
Yes. High protein meals help control hunger and preserve lean muscle while reducing calories, which can support healthy and sustainable fat loss.
Can I meal prep these recipes?
Absolutely! Most of these recipes store well in the fridge for days or can be frozen for future meals, making them ideal for weekly meal prep.
✨ Grab your free printable list of high protein foods to help plan more protein packed meals like this!
👉 Click here to get the list
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