50+ Low Calorie High Protein Meals (Easy Recipes That Keep You Full)

Low calorie high protein meals are the whole game when you want to stay full, keep muscle, and lose fat without eating like a rabbit — and this roundup collects 50-plus of the best ones, every single one with its calorie and protein count spelled out. Most of the meals below are already on this site as full recipes with grocery lists and step-by-step instructions, so you’re not getting vague ideas; you’re getting a menu you can cook tonight. They range from about 210 to 550 calories per serving with 20 to 60 grams of protein — the sweet spot that keeps you satisfied between meals.

You will love this list because it answers the only question that matters at 5 p.m.: what do I eat that’s low-calorie, high-protein, and actually good? Pick from breakfasts, lunches, dinner bowls, soups, and snack-style meals below, or jump to the full meal plans at the end.

How to Use This List 💡

Think of this as your personal menu library. Each entry links to the full recipe, and the numbers are per serving as published on the recipe. A few ground rules: calories are approximate and depend on brands and portions; meals above 550 calories are marked as the bigger-appetite option; and the “build-your-own” ideas at the end are simple combos you can assemble without a recipe. If a meal is under 300 calories, pair it with a side of vegetables or fruit to round it out.

Low Calorie High Protein Breakfasts 🍳

Cottage Cheese Egg Bites — 210 cal, 21 g protein

The meal-prep breakfast that started a thousand mornings: baked cottage cheese egg bites at 210 calories and 21 grams of protein per serving. Make a batch Sunday, grab two or three on your way out the door all week, and reheat in 60 seconds. At that calorie level, they pair perfectly with fruit or toast.

High-Protein Overnight Oats — 440 cal, 40 g protein

On the higher end but worth the slot: high-protein overnight oats pack 40 grams of protein into 440 calories, which makes them one of the most filling breakfasts on the planet per calorie. It’s the choice for mornings when you know lunch will be late.

Greek Yogurt Power Bowl — about 260 cal, 26 g protein

The 2-minute no-recipe breakfast: ¾ cup plain nonfat Greek yogurt (21 g protein), ½ cup berries, and 1 tablespoon sliced almonds. Around 260 calories and 26 grams of protein. Swap in cottage cheese for the yogurt and it’s nearly identical macros with a different texture.

Egg White Veggie Scramble — about 260 cal, 27 g protein

Two whole eggs plus three egg whites scrambled with spinach, mushrooms, and a sprinkle of cheese lands around 260 calories and 27 grams of protein. The whole eggs bring flavor and the whites bring volume — it’s the classic bodybuilder breakfast for a reason.

High-Protein Chocolate Pudding Breakfast — 170 cal, 21 g protein

Dessert for breakfast is allowed when it’s high-protein chocolate pudding: 170 calories, 21 grams of protein, no baking. Top it with berries and it’s a sweet start that doesn’t blow your day.

Low Calorie High Protein Lunches 🥗

Adult Lunchable Bento Box — 475 cal, 34 g protein

The grown-up snack box plan: adult lunchable bento box ideas give you five full days of compartment lunches at about 475 calories and 34 grams of protein each. Zero reheating, zero sad desk sandwiches.

Healthy Chicken Avocado Wraps — 400 cal, 36 g protein

One of the best protein-per-calorie wraps around: healthy chicken avocado wraps at 400 calories and 36 grams of protein. Creamy, crunchy, and satisfying enough to skip the 3 p.m. snack run.

High-Protein Chicken Crunch Wrap — 490 cal, 40 g protein

The crispy, toasty high-protein chicken crunch wrap runs 490 calories and 40 grams of protein — it eats like a cheat meal and isn’t one.

Avocado Egg Salad — 330 cal, 19 g protein

A lighter lunch option: creamy avocado egg salad at 330 calories and 19 grams of protein. Under 350 calories means it’s ideal paired with crackers or a side salad for bigger appetites.

Tuna Melt Wrap — 500 cal, 52 g protein

The protein king of the lunch list: tuna melt wrap at about 500 calories and 52 grams of protein. For active days or big appetites, few lunches match it.

High-Protein Spinach Chicken Dip Bowl — 288 cal, 40 g protein

Dip for lunch is a power move when it’s high-protein spinach chicken dip: 288 calories and 40 grams of protein per serving. Pack it with veggie dippers and a few chips.

Blackened Salmon Bites Box — 251 cal, 34 g protein

The lowest-calorie high-protein lunch on this list: blackened air fryer salmon bites at 251 calories and 34 grams of protein. Serve over a big salad or with cucumber and it’s a seafood lunch that keeps you full.

Greek Turkey Meatballs with Tzatziki — 304 cal, 36 g protein

Four Greek turkey meatballs with tzatziki run about 304 calories and 36 grams of protein. Add a side of roasted vegetables and you’re still under 400.

Baked Chicken Tacos (3) — 330 cal, 36 g protein

Baked chicken tacos are about 110 calories and 12 grams of protein each, so three tacos give you a 330-calorie, 36-gram lunch that feels like a treat.

Low Calorie High Protein Dinner Bowls 🍛

Taco Meal Prep Bowls — 420 cal, 40 g protein

Deconstructed tacos in bowl form: taco meal prep bowls at 420 calories and 40 grams of protein. The best protein-per-calorie ratio in the bowl category.

High-Protein Chicken Enchilada Bowls — 344 cal, 39 g protein

The sleeper hit of the whole library: chicken enchilada bowls at just 344 calories and 39 grams of protein. A creamy cottage-cheese enchilada sauce does the heavy lifting.

High-Protein White Chicken Chili — 402 cal, 35 g protein

A bowl of high-protein white chicken chili comes to 402 calories and 35 grams of protein with real fiber from the beans. Cold-weather meal prep, sorted.

Slow Cooker Chicken Burrito Bowls — 450 cal, 37 g protein

Set-and-forget dinner: slow cooker chicken burrito bowls at 450 calories and 37 grams of protein per serving. The slow cooker does the work while you do literally anything else.

High-Protein Chicken Rice Bowls — 490 cal, 42 g protein

The versatile base recipe: high-protein chicken rice bowls at 490 calories and 42 grams of protein, with five variations in the post so it never gets boring.

Teriyaki Chicken and Rice Bowls — 510 cal, 38 g protein

Takeout-style teriyaki chicken and rice meal prep bowls at 510 calories and 38 grams of protein. Skip the delivery fee, keep the flavor.

Buffalo Chicken Meal Prep Bowls — 510 cal, 41 g protein

Spicy buffalo chicken meal prep bowls land at 510 calories and 41 grams of protein. For buffalo-sauce lovers counting macros, this is the answer.

Honey Garlic Chicken Meal Prep — 520 cal, 41 g protein

Sticky-sweet honey garlic chicken meal prep at 520 calories and 41 grams of protein. It tastes like a restaurant dish and preps like a champ.

Corn Chicken Rice Bowls — 540 cal, 45 g protein

For bigger appetites: high-protein corn chicken rice bowls at 540 calories and 45 grams of protein. One of the most filling options in the bowl section.

Greek Chicken Meal Prep Bowls — 550 cal, 43 g protein

Mediterranean-style Greek chicken meal prep bowls at 550 calories and 43 grams of protein — tzatziki, cucumber, and herbs keep it bright.

Chicken Street Corn Rice Bowls — 520 cal, 40 g protein

The elote-inspired chicken street corn rice bowls at 520 calories and 40 grams of protein. Creamy corn, chicken, and a little heat — genuinely delicious.

Spicy Shrimp Rice Bowls — 480 cal, 34 g protein

A seafood switch-up: spicy shrimp rice bowls at 480 calories and 34 grams of protein, ready in about 20 minutes.

Honey Lime Chicken Avocado Rice Stack — 520 cal, 39 g protein

The prettiest bowl on the site: honey lime chicken and avocado rice stack at 520 calories and 39 grams of protein.

Crispy Salmon Rice Stack — 460 cal, 28 g protein

Viral-style crispy salmon rice stack at 460 calories and 28 grams of protein. Lower on protein than the chicken bowls but rich in omega-3s.

Spicy Salmon Sushi Bake — 420 cal, 26 g protein

The crowd-pleasing spicy salmon sushi bake at 420 calories and 26 grams of protein per serving. Sushi-night vibes without the sushi prices.

Caramelised Soy Chicken — 450 cal, 38 g protein

Sticky, savory caramelised soy chicken at 450 calories and 38 grams of protein. Serve it over rice or cauliflower rice.

Hot Honey Ground Beef Bowl — 450 cal, 31 g protein

Sweet-heat hot honey ground beef bowl at 450 calories and 31 grams of protein. Budget-friendly and big on flavor.

Ground Turkey Broccoli Bowls — 350 cal, 25 g protein

Simple and lean: sweet and spicy ground turkey broccoli bowls at about 350 calories and 25 grams of protein — one of the lightest full dinners here.

Beef and Broccoli Meal Prep — about 300 cal, 30 g protein

Better-than-takeout beef and broccoli meal prep at roughly 300 calories and 30 grams of protein per serving. A low-calorie weeknight staple.

Healthy Korean Beef Rice Bowl — 512 cal, 52 g protein

The calorie-to-protein bargain of the list: healthy Korean beef rice bowl at 512 calories and a massive 52 grams of protein.

Creamy Chipotle Steak and Potatoes — 533 cal, 60 g protein

The biggest protein plate here: creamy chipotle steak and potatoes at 533 calories and 60 grams of protein. Post-workout or big-appetite days only — you won’t need much else.

Garlic Balsamic Steak Bites Meal Prep — 564 cal, 59 g protein

On the higher-calorie end but protein-dense: garlic balsamic steak bites meal prep at 564 calories and 59 grams of protein.

Soups, Comfort & Bigger Bowls 🍲

Creamy Lasagna Soup — 514 cal, 26 g protein

Comfort in a bowl: creamy lasagna soup at 514 calories and 26 grams of protein. It’s a bigger meal — split it or pair with a salad for lighter days.

Firecracker Beef Meal Prep Bowls — 536 cal, 33 g protein

Spicy-sweet firecracker beef meal prep bowls at 536 calories and 33 grams of protein — for nights you want a kick.

Creamy Cajun Chicken and Rice Bowls — 650 cal, 58 g protein

Marked for bigger appetites: creamy cajun chicken and rice bowls run 650 calories but deliver 58 grams of protein — a post-workout monster that feeds like a restaurant plate.

Garlic Butter Steak and Mashed Potato Meal Prep — about 440 cal, 45 g protein

The comfort-food meal prep: garlic butter steak and mashed potato meal prep at about 440 calories and 45 grams of protein per serving — steak night, meal-prepped.

Mason Jar Noodle Soups — 320 cal, 20 g protein

The work-lunch winner: mason jar noodle soups at 320 calories and 20 grams of protein. No soggy noodles, five lunches, one prep session.

Build-Your-Own Low Calorie High Protein Ideas 🧑‍🍳

No recipe needed for these — just combine and pack:

• Chicken and veggie plate — about 320 cal, 35 g protein: 5 oz grilled chicken breast (35 g protein) with 2 cups roasted or steamed vegetables and a squeeze of lemon. The original low-calorie high-protein meal, and still one of the best.
• Tuna avocado bowl — about 330 cal, 32 g protein: one can of tuna in water mixed with half an avocado and lemon, over cucumber slices. No mayo needed.
• Turkey lettuce wraps — about 300 cal, 30 g protein: 5 oz lean ground turkey cooked with taco seasoning, wrapped in butter lettuce with salsa and a sprinkle of cheese.
• Cottage cheese power plate — about 280 cal, 32 g protein: 1 cup low-fat cottage cheese (25 g protein) with a sliced egg, cherry tomatoes, and everything bagel seasoning.
• Shrimp and veggie stir-fry — about 300 cal, 32 g protein: 6 oz shrimp sautéed with a bag of stir-fry vegetables and soy sauce. Fastest dinner in the rotation.
• Chicken Caesar lunch bowl — about 350 cal, 40 g protein: 5 oz chicken breast over romaine with 2 tablespoons light Caesar dressing and Parmesan. Skip the croutons, keep the crunch.
• Protein yogurt bowl with chicken — about 380 cal, 45 g protein: not a typo — ¾ cup Greek yogurt as a savory sauce over 5 oz spiced chicken with cucumber and herbs (think chicken shawarma bowl, no pita).
• Turkey chili in a bowl — about 340 cal, 32 g protein: brown 4 oz ground turkey, add a can of diced tomatoes and half a can of beans, season with chili powder. Ten minutes, no recipe needed.
• Chicken and cottage cheese plate — about 300 cal, 40 g protein: 5 oz grilled chicken breast plus ½ cup cottage cheese with black pepper and hot sauce. The most protein-dense no-recipe plate on this list.
• Salmon and green bean sheet dinner — about 380 cal, 34 g protein: one 5 oz salmon fillet roasted at 400°F for 12 minutes with a big handful of green beans tossed in olive oil on the same pan. One sheet, one timer, done.

Full Plans Built From These Meals 📅

If you’d rather follow a plan than pick individual meals, the site has you covered: the high-protein meal plan for weight loss lays out a 7-day, roughly 1,500-calorie plan built from meals exactly like these. The 7-day high-protein meal plan targets 140-plus grams of protein per day for active adults. And for busy weeks, 20-minute high-protein lunch meal prep shows how to turn five days of lunches into one quick session. Three plans, three different goals, same low-calorie high-protein philosophy.

Common Questions ❓

What makes a meal “low calorie but high protein”?

Practically: under about 550 calories with 25-plus grams of protein per serving — and ideally at least 20 percent of calories from protein. The meals above all fit, with lean proteins (chicken, turkey, fish, eggs, cottage cheese), fiber-rich carbs (rice, beans, vegetables), and smart fats doing the work. For the broader ingredient picture, our low-calorie high-protein foods list breaks down the best building blocks.

How many of these meals should I eat per day?

Most people do well with three of these meals plus one or two high-protein snacks — roughly 1,400 to 1,800 calories and 100 to 150 grams of protein total. Use the meal plans above if you want exact numbers for your goal.

Are these meals good for weight loss?

Yes — high protein keeps you full, preserves muscle, and has a higher thermic effect than carbs or fat, which all support a deficit. That said, weight loss still comes down to total calories, so use the numbers here as your guide and adjust portions to your target.

Can I meal prep a whole week from this list?

Absolutely — pick four to six recipes from the dinner section, cook them on Sunday, and rotate containers through the week. The linked recipes were all designed with meal prep in mind, and most keep 4 to 5 days in the fridge.

Final Thoughts ❤️

Fifty-plus low calorie high protein meals, and the hardest part is choosing where to start. Grab one breakfast, two lunches, and three dinners from this list, cook your first batch this weekend, and you’ll feel the difference by Tuesday — fuller, stronger, and done with the 3 p.m. vending machine forever.