20+ Low-Calorie, High-Protein Meals For Weight Loss & Muscle Gain

Consuming more protein can aid in weight loss while maintaining muscle mass and reducing fat mass. 

A 2020 review article that involved over thirty randomized controlled trials with 3,194 total participants detailed the beneficial weight loss and weight maintenance effects of a high-protein diet. 

It’s been noted that protein helps you stay full longer, maintain a calorie deficit, and increase your metabolism. 

For customized protein needs, consult a registered dietitian.

They can calculate your needs based on age, weight, activity level, and health conditions.

Read on for 20+ low-calorie, high-protein meals, all recommended by a registered dietitian.

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20+ Low-Calorie, High-Protein Meals  

High-protein diets provide between 25 and 35% of total calories from protein, or 112 to 157 grams daily.

For comparison, a standard diet is 10 to 15% of total calories from protein, or about 45 to 67 grams a day. 

We gathered low-calorie, high-protein meals recommended by dietitians to help you reach your health goals.

1. Avocado Toast With Scrambled Eggs

This savory and simple toast has 310 calories and 15 g of protein.

While traditionally a breakfast meal, it can be eaten at any time of day for a tasty, protein-rich meal. 

Top toasted whole-grain bread with half a mashed avocado, salt, pepper, and paprika.

Place two scrambled eggs on top. 

Wrap the other half of the avocado and store it in the refrigerator for a later meal or snack. 

2. Grilled Chicken Chickpea Salad

Chilled, make-ahead protein options can save time and keep you on track with your health goals. 

Combine canned chickpeas, grilled chicken, cucumbers, tomatoes, onions, and feta cheese with lemon, oregano, salt, and olive oil. 

Each serving of this salad provides 462 calories and 34 g of protein and stays fresh in the refrigerator for three to four days. 

3. Chili Lime Quinoa And Black Bean Salad

Toss cooked and cooled quinoa, bell pepper, onion, tomato, black beans, cilantro, corn, and avocado with a chili lime vinaigrette. 

This delicious salad provides 200 calories and 5 g of protein. 

Serve with three ounces of grilled chicken breast for an additional 150 calories and 25 g of protein. 

4. Turkey And Hummus Wrap

A wrap is a simple favorite and perfect for warmer days.

This turkey and hummus wrap is customizable with different toppings, hummus, and seasonings. 

Choose a lower-carbohydrate tortilla; the one in the recipe has 4 g of carbohydrates.

Fill with deli turkey, hummus, olives, lettuce leaves, and red onions. 

Add more turkey and hummus for a more filling meal, or pair with sides of fruit and vegetables.

Prepared according to the recipe, it has 210 calories and 21 g of protein. 

5. Sheet Pan Baked Salmon With Herb Roasted Veggies

This salmon sheet-pan dinner is a staple for busy days and decision fatigue.

Roast sweet potatoes, green beans, onion, and seasoned salmon using the same pan. 

This colorful meal is loaded with vitamins, minerals, and omega-3-packed salmon.

One serving provides 354 calories and 31 g of protein. 

When adding this to your meal rotation, you can swap out the potatoes for a different variety or change to a different green vegetable. 

6. Grilled Turkey Burgers

Try this lightened version of the traditional burger using lean ground turkey.

One patty has 165 calories and 26 g of protein.

You can opt for a bun or use lettuce leaves. 

Season the ground turkey with soy sauce or coconut aminos, salt, pepper, garlic powder, chili powder, onion powder, and fresh cilantro. 

These can be frozen for several months. You can also grill them before freezing and reheat them on the stove or air fryer. 

7. Turkey And Spinach Meatballs With Zoodles

This vegetable and protein-packed dinner is a tasty lower-calorie alternative to meatballs and pasta.

Ground turkey is mixed with diced onion, mushrooms, spinach, cheese, bread crumbs, eggs, and spices for tender and flavorful meatballs. 

Five baked meatballs are 231 calories and 35 g of protein.

Serve over pre-made frozen zucchini noodles (zoodles), which are 15 calories and 1 g of protein per serving. 

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8. Tuna Salad Stuffed Avocado

Enjoy this quick and healthy meal, simple enough for a novice cook (or those tired of cooking).

Half the recipe has 348 calories and 19 g of protein. 

Make the tuna salad with drained tuna, mayo or Greek yogurt, dill, salt, and pepper.

Scoop the tuna salad into avocado halves and enjoy. 

9. Beef And Broccoli 

Skip the take-out and make a healthy, lighter version at home.

One serving has 336 calories and 37 g of protein. 

The beef sirloin and homemade sauce are served over riced broccoli instead of rice.

The recipe explains how to make your own riced broccoli, but you can also purchase pre-made frozen riced broccoli. 

10. Lemon Asparagus Pasta With Feta

A creamy feta sauce with high-protein Greek yogurt is served on top of your favorite pasta and asparagus.

This meat-free option has 399 calories and 20 g of protein. 

The Greek yogurt, feta cheese, and pasta each contribute to the total protein content.

For even more protein, you could swap the penne for chickpea pasta or add chicken. 

11. Cauliflower Fried Rice With Shrimp

It's quick, nutritious, loaded with vegetables, and packed with protein from the shrimp and eggs.

One serving has 437 calories and 46 g of protein.

This one-skillet dish also saves time with clean-up.

Scramble the eggs first, then cook the shrimp, adding onions, carrots, ginger, garlic, cauliflower rice, and simple homemade sauce. 

12. High Protein Veggie Frittata

Frittatas are similar to quiche but without the crust and longer cooking time.

A quick and affordable meal any time of day. 

Sauté vegetables and garlic in an oven-safe skillet.

Add cottage cheese, eggs, and egg whites. Bake and enjoy. 

One-eighth of the frittata has 134 calories and 11 g of protein.

Eat two slices and bump to 268 calories and 22 g of protein. 

13. Italian White Bean Soup

This fast and simple soup is comforting and filling.

Additionally, it is vegan, high-protein, and affordable. 

In a soup pan, saute onions, carrots, celery and spices.

Then add water and white beans (with some mashed for creaminess) and simmer for fifteen minutes.

Add spinach at the end. 

One and a half cups of this bean soup provides 172 calories and 14 g of protein.

You can always increase your portion if needed. 

14. Quinoa Stuffed Peppers

Try this hearty, vegetarian dinner with a high-protein twist.

Quinoa is used instead of rice, and cheese and black beans help boost the protein as well. 

Fill bell peppers with sautéed onions, black beans, cooked quinoa, and cheese.

Sprinkle the tops with cheese and bake.

You can easily customize these with different seasonings, veggies, and cheese. 

One filled pepper contains 328 calories and 26 g of protein. 

15. Easy Four-Ingredient Pasta Salad

This pasta salad is perfect to make ahead and use for lunches and dinners throughout the week. 

You can have a filling, protein-rich meal with only four ingredients (cooked and chilled chickpea pasta, cheddar cheese, vegetable slaw, and an Italian dressing).

The recipe makes four servings.

Each serving has 390 calories and 21 g of protein. 

16. Air-Fryer Tilapia

With this recipe, you can cook frozen tilapia in ten minutes from start to finish! On busy nights when you forget to thaw any meat, this recipe saves the day, helping you eat more heart-healthy fish and quickly prepare an entree. 

Each serving provides 254 calories and 46 g of protein.

Pair with vegetables and a salad for a quick, low-calorie, high-protein meal. 

17. High-Protein Fruit Smoothie (Five Variations)

Smoothies can save the day for a filling and nutritious choice while trying to reach weight loss goals.

All the variations include five ingredients or less. 

You can choose a smoothie for any meal of the day–consider these recipe variations PB&J, Fit + Slim, Chocolate + Coffee, Green Machine, or Vanilla Cupcake smoothie. 

Each smoothie has around 250 calories and 25 g of protein to energize you.

18. Protein Oatmeal

While on the topic of easy meals, consider a filling protein-rich oatmeal to keep you full all morning long.

Switch up the toppings and add-ins for variety. 

On the stove, cook old-fashioned oats, banana slices, sea salt, cinnamon, vanilla, water, or milk.

After cooking, add a scoop of vanilla protein powder and enjoy!

One bowl of protein oatmeal provides 325 calories and 26 g of protein. 

19. Veggie-Loaded Noodle-Free Chicken Pad Thai

Make enough for a quick dinner one evening and take the rest for a tasty lunch.

It can be reheated or eaten chilled.

‍This recipe makes five servings, each with 345 calories and 30 g of protein. 

This dish is loaded with vegetables–broccoli slaw, red cabbage, shredded carrots, bell peppers, yellow and green onions, garlic, and ginger–and protein from the chicken breast and eggs.

20. Beef And Bean Chili

Chili often tastes even better the longer the seasonings and ingredients mingle.

This slow-cooker chili uses ground beef and three beans: kidney, pinto, and black beans.

Each serving is 425 calories and 38 g of protein. 

Chili can be eaten for up to four days when stored in the refrigerator.

Try freezing soups and chili into freezer-safe single-serving silicone or glass containers.

They last up to six months, and your future self will thank you for the healthy meal. 

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21. Cheesy Chicken Skillet With Broccoli And Rice

Chicken and rice lovers will enjoy this healthy and protein-rich version.

Another winning feature is that it is a one-skillet meal. 

Cooked rice paired with frozen broccoli, shredded cheddar cheese, spices, milk of choice, and cooked chicken offers a balanced meal with pantry and refrigerator staples. 

One serving of this skillet meal provides 356 calories and 24 g of protein. 

Takeaway

Building a rotation of healthy, low-calorie, high-protein meals will help you stay on track with your weight loss and health goals. 

When these meals pull double duty and provide a tasty lunch or dinner, you can save time and the mental energy of planning another meal. 

If you eat about three times daily, you have twenty-one opportunities weekly to impact your nutritional health.

Simply choosing one of these meal ideas once a day is a great way to start working towards weight loss and muscle gain.

Having trouble losing weight? Take the weight loss quiz to understand your next steps and reach your goals.

How a Dietitian Can Help

Working with a registered dietitian can provide expert, customized nutrition guidance to achieve healthy weight loss and build muscle.

A Nourish dietitian can provide you with tools and strategies that work for you.

They might also encourage aspects beyond nutrition, including physical activity, stress management, and quality sleep, to help you lose weight and improve your overall health. 

Here is some more information on weight loss or muscle gain written by registered dietitians:

• What are some higher-protein vegetables to include in my diet?
• What are the best protein powders for weight loss?
• A weight loss grocery list for beginners. 

‍Find a dietitian who accepts insurance through Nourish.