Looking for meals that help you lose weight, build muscle, and stay full longer? These 18 high-protein meals are perfect for anyone looking to stay on track. Each recipe is easy to make, delicious, and low in calories.
1. Grilled Chicken and Steamed Broccoli
- Calories: 220 | Protein: 35g
A timeless classic, grilled chicken and broccoli are perfect for a light, high-protein dinner.
Directions: Grill a seasoned chicken breast and pair it with steamed broccoli. Drizzle with lemon juice for added flavor.
2. Turkey and Egg White Scramble
- Calories: 180 | Protein: 28g
Quick, flavorful, and ideal for a power-packed breakfast.
Directions: Sauté ground turkey and egg whites with onions and spinach. Season with garlic powder and black pepper.
3. Cottage Cheese and Berry Bowl
- Calories: 200 | Protein: 25g
A sweet, protein-rich snack that feels like dessert!
Directions: Top low-fat cottage cheese with fresh blueberries and raspberries.
4. Grilled Salmon with Asparagus
- Calories: 300 | Protein: 35g
Rich in omega-3s and perfect for a balanced meal.
Directions: Grill a salmon fillet and roast asparagus with olive oil, garlic, and a pinch of salt.
5. Shrimp and Zoodles
- Calories: 220 | Protein: 30g
A low-carb pasta alternative.
Directions: Sauté shrimp with spiralized zucchini, garlic, and olive oil.
6. Hard-Boiled Eggs with Veggies
- Calories: 160 | Protein: 18g
A simple grab-and-go snack.
Directions: Pair two hard-boiled eggs with carrot and celery sticks.
7. Turkey Lettuce Wraps
- Calories: 200 | Protein: 28g
Perfect for a quick, no-carb meal.
Directions: Fill large lettuce leaves with seasoned ground turkey and top with diced tomatoes.
8. Egg White and Spinach Omelet
- Calories: 140 | Protein: 20g
A breakfast packed with protein and fiber.
Directions: Whisk egg whites and cook with fresh spinach and a sprinkle of parmesan.
9. Grilled Tofu with Veggies
- Calories: 180 | Protein: 20g
A plant-based protein option.
Directions: Grill tofu and serve with roasted zucchini, bell peppers, and mushrooms.
10. Baked Cod with Lemon
- Calories: 220 | Protein: 32g
Light, flaky, and delicious.
Directions: Bake cod fillets with fresh dill, lemon slices, and olive oil.
11. Black Bean and Quinoa Salad
- Calories: 230 | Protein: 18g
A hearty, protein-packed vegan option.
Directions: Mix black beans, quinoa, diced bell peppers, and cilantro with a lime vinaigrette.
12. Chicken Caesar Salad (No Croutons)
- Calories: 250 | Protein: 30g
A low-carb twist on a classic.
Directions: Toss romaine lettuce with grilled chicken, parmesan, and a light Caesar dressing.
13. Protein Smoothie
- Calories: 180 | Protein: 25g
A perfect meal replacement on busy days.
Directions: Blend whey protein, almond milk, frozen berries, and spinach.
14. Lean Beef Stir-Fry
- Calories: 260 | Protein: 30g
Quick and filling.
Directions: Sauté lean beef strips with broccoli, carrots, and soy sauce.
15. Greek Yogurt with Almonds
- Calories: 180 | Protein: 20g
A creamy, crunchy snack.
Directions: Add slivered almonds and a drizzle of honey to non-fat Greek yogurt.
16. Turkey Meatballs with Zoodles
- Calories: 260 | Protein: 30g
A spaghetti alternative.
Directions: Serve turkey meatballs over zucchini noodles with marinara sauce.
17. Grilled Pork Tenderloin
- Calories: 250 | Protein: 35g
Lean and juicy.
Directions: Grill pork tenderloin and serve with a side of green beans.
18. Baked Chicken with Sweet Potato Mash
- Calories: 300 | Protein: 35g
Balanced and satisfying.
Directions: Serve baked chicken breast with mashed sweet potatoes seasoned with cinnamon.
Start Your High-Protein Journey Today!
These meals are perfect for keeping you full and helping you achieve your weight loss goals.