Are you tired of sacrificing flavor for nutrition? Losing weight doesn’t have to mean cutting out your favorite foods or feeling deprived. With these 18 easy high protein low-calorie recipes, you can enjoy a delicious and satisfying meal while still reaching your weight loss goals.
From grilled chicken and quinoa bowls to protein-packed lentil soup, we’ve gathered a collection of mouth-watering dishes that are not only nutritious but also quick and easy to prepare. Each recipe has been carefully crafted to provide the perfect balance of protein, fiber, and healthy fats to keep you full and energized throughout your day.
In this article, we’ll explore a variety of recipes that cater to different tastes and dietary preferences. Whether you’re a meat-lover or a vegetarian, there’s something for everyone in our collection. So go ahead, get cooking, and start seeing the results you’ve been striving for!
Grilled chicken and quinoa bowl with steamed veggies
This recipe combines the flavors of grilled chicken, nutty quinoa, and steamed vegetables for a healthy and satisfying meal. Perfect as a quick weeknight dinner or a packed lunch.
Ingredients:
– 1 pound boneless, skinless chicken breast
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 small red bell pepper, seeded and sliced
– 1 small yellow bell pepper, seeded and sliced
– Salt and pepper to taste
– Optional: your choice of steamed vegetables (broccoli, carrots, green beans)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a medium bowl, whisk together quinoa and water or broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until quinoa is tender.
3. Meanwhile, season chicken with salt and pepper. Grill chicken for 5-7 minutes per side, or until cooked through.
4. In a separate pan, heat olive oil over medium heat. Add bell peppers and cook for 3-4 minutes or until tender.
5. To assemble the bowls, place quinoa on the bottom, followed by grilled chicken, steamed vegetables (if using), and sliced bell peppers.
Cooking Time: 30-40 minutes
Egg white omelet with spinach and mushrooms
A protein-packed breakfast or snack, this egg white omelet is a great way to start your day. With the added boost of spinach and mushrooms, you’ll be energized and satisfied until lunchtime.
Ingredients:
– 2 large egg whites
– 1/4 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (such as button or cremini)
– Salt and pepper to taste
– 1 tablespoon butter or cooking spray
Instructions:
1. In a medium bowl, whisk together the egg whites until frothy.
2. Heat the butter or cooking spray in a small non-stick skillet over medium heat.
3. Pour in the egg mixture and cook for 2-3 minutes, until the edges start to set.
4. Add the chopped spinach and sliced mushrooms to one half of the omelet.
5. Use a spatula to gently fold the other half of the omelet over the filling.
6. Cook for an additional minute, until the eggs are almost set.
7. Slide the omelet out of the skillet onto a plate and serve hot.
Cooking Time: 5-7 minutes
Greek yogurt and berry protein smoothie
Kick-start your day with a refreshing and protein-packed smoothie that combines the tanginess of Greek yogurt with the sweetness of mixed berries. This recipe is perfect for those looking for a healthy and quick breakfast or snack option.
Ingredients:
– 1 cup Greek yogurt
– 1/2 cup mixed berries (blueberries, strawberries, raspberries)
– 1 tablespoon honey
– 1 scoop vanilla protein powder
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. In a blender, combine Greek yogurt, mixed berries, and honey.
2. Add the vanilla protein powder and unsweetened almond milk.
3. Blend the mixture until smooth and creamy, adding ice cubes if desired for a thicker consistency.
4. Pour into a glass and serve immediately.
Cooking Time: 2 minutes
Baked salmon with asparagus and lemon
A flavorful and healthy recipe that combines the richness of salmon with the brightness of lemon and the crunch of asparagus. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 lemons, juiced
– 2 tbsp olive oil
– Salt and pepper to taste
– Optional: 1 tsp garlic powder, 1 tsp dried thyme
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on one half of the baking sheet.
4. Toss the asparagus with olive oil, salt, and pepper. Spread on the other half of the baking sheet.
5. Drizzle lemon juice over the salmon.
6. Bake for 12-15 minutes or until the salmon is cooked through and the asparagus is tender.
7. Garnish with lemon slices and serve hot.
Cooking Time: 12-15 minutes
Turkey and black bean lettuce wraps
A flavorful and healthy twist on traditional wraps, this recipe combines juicy turkey breast with creamy black beans and crunchy lettuce.
Ingredients:
– 1 pound ground turkey breast
– 1/2 cup cooked black beans
– 1/4 cup chopped red bell pepper
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper, to taste
– 4 large lettuce leaves
– Optional toppings: diced avocado, sour cream, shredded cheese
Instructions:
1. Preheat a non-stick skillet over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up into small pieces as it cooks.
3. In a separate pan, heat the olive oil over medium heat. Add the chopped red bell pepper and cook until tender.
4. Add the cooked black beans, cumin, salt, and pepper to the skillet with the turkey. Stir to combine.
5. Assemble the wraps by spooning the turkey-black bean mixture onto a lettuce leaf. Top with optional toppings of your choice.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Tofu stir-fry with mixed vegetables
This recipe is a flavorful and nutritious stir-fry that combines the versatility of tofu with a medley of colorful vegetables. Perfect for a weeknight dinner or a quick lunch, this dish is ready in just 20 minutes.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snap peas)
– 2 tablespoons vegetable oil
– 1 tablespoon soy sauce
– 1 teaspoon oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat 1 tablespoon of oil in a wok or large skillet over medium-high heat.
2. Add tofu and cook until golden brown, about 3-4 minutes. Remove from pan and set aside.
3. Add remaining 1 tablespoon of oil and stir-fry mixed vegetables until tender-crisp, about 5 minutes.
4. Return tofu to the pan and stir in soy sauce and oyster sauce (if using).
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions (if desired) and serve hot over rice or noodles.
Cooking Time: 20 minutes
Cottage cheese with sliced cucumber and cherry tomatoes
A refreshing and healthy snack that’s perfect for any time of day. This recipe combines the creaminess of cottage cheese with the crunch and sweetness of sliced cucumber and cherry tomatoes.
Ingredients:
– 1 cup cottage cheese
– 1/2 cup sliced cucumber
– 1/2 cup halved cherry tomatoes
– Salt and pepper to taste
Instructions:
1. In a small bowl, scoop out the desired amount of cottage cheese.
2. Arrange the sliced cucumber on top of the cottage cheese.
3. Place the halved cherry tomatoes around the edge of the bowl.
4. Season with salt and pepper to taste.
Cooking Time: 0 minutes (ready in an instant!)
Tips:
– You can also add some chopped fresh herbs like parsley or dill for extra flavor.
– Use a flavored cottage cheese, such as garlic and herb or garden vegetable, for added zest.
Shrimp and zucchini noodle stir-fry
This recipe is a flavorful and healthy stir-fry dish that combines succulent shrimp with zucchini noodles, garlic, and ginger. Perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 medium zucchinis
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: soy sauce or your favorite stir-fry sauce
Instructions:
1. Cook the zucchini noodles according to package instructions or use a spiralizer to create noodles from fresh zucchinis.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the garlic and ginger; cook for 1 minute, until fragrant.
4. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
5. Add the zucchini noodles to the skillet and stir-fry with the shrimp and sauce (if using) for an additional 2-3 minutes.
6. Season with salt and pepper to taste.
7. Serve immediately.
Cooking Time: 15-20 minutes
Chickpea and avocado salad
This refreshing salad combines the creaminess of avocado with the nutty flavor of chickpeas, perfect for a quick and healthy meal or snack. With its vibrant green color and satisfying texture, it’s sure to become a favorite.
Ingredients:
– 1 can chickpeas (14.5 oz)
– 2 ripe avocados, diced
– 1/4 cup red onion, thinly sliced
– 1/4 cup fresh cilantro, chopped
– Juice of 1 lime
– Salt and pepper to taste
Instructions:
1. Drain and rinse the chickpeas.
2. In a large bowl, combine the chickpeas, avocado, red onion, and cilantro.
3. Squeeze the lime juice over the mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in minutes.
Grilled lean beef with roasted Brussels sprouts
Savor the flavor of a healthy and delicious meal with this simple recipe that combines tender grilled lean beef with caramelized roasted Brussels sprouts. Perfect for a weeknight dinner or a special occasion, this dish is sure to please.
Ingredients:
– 1 lb lean beef sirloin or flank steak
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp black pepper
– 4-6 Brussels sprouts, trimmed and halved
– 2 cloves garlic, minced
– 1 lemon, cut into wedges (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Season beef with salt and pepper. Grill for 5-7 minutes per side or until cooked to desired level of doneness.
3. Meanwhile, toss Brussels sprouts with olive oil, garlic, salt, and pepper on a baking sheet.
4. Roast in the oven at 400°F (200°C) for 20-25 minutes or until tender and caramelized.
5. Serve grilled beef with roasted Brussels sprouts and lemon wedges on the side (if desired).
Cooking Time: 30-40 minutes
Protein-packed lentil soup
This hearty lentil soup is a nutritious and filling meal option that’s packed with protein, fiber, and essential vitamins. It’s perfect for a quick lunch or dinner solution.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can diced tomatoes (14.5 oz)
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrot, and celery; cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
4. Season with salt and pepper to taste.
Cooking Time: 30-40 minutes
Baked cod with cauliflower rice
This recipe combines the tender flakiness of cod with the nutty flavor and nutritious benefits of cauliflower rice. Perfect for a quick weeknight dinner or special occasion, this dish is sure to please!
Ingredients:
– 4 cod fillets (6 oz each)
– 1 head of cauliflower
– 2 tbsp olive oil
– 1 tsp lemon zest
– 1 tsp garlic powder
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cod fillets and pat dry with paper towels.
3. In a large bowl, toss together cauliflower florets, olive oil, lemon zest, garlic powder, salt, and pepper until well combined.
4. Line a baking sheet with parchment paper and spread out the cauliflower mixture in an even layer.
5. Place the cod fillets on top of the cauliflower rice, leaving some space between each piece.
6. Bake for 12-15 minutes or until the cod is cooked through and flakes easily with a fork.
7. Garnish with chopped parsley if desired. Serve hot and enjoy!
Cooking Time: 12-15 minutes
Edamame and quinoa salad with lime dressing
This vibrant salad combines the natural sweetness of edamame with the nutty flavor of quinoa, all tied together with a zesty lime dressing. Perfect for a quick lunch or as a side dish for your next dinner party.
Ingredients:
– 1 cup cooked edamame
– 1 cup cooked quinoa
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup chopped cilantro (optional)
Instructions:
1. In a large bowl, combine edamame and quinoa.
2. In a small bowl, whisk together lime juice, olive oil, salt, and black pepper to make the dressing.
3. Pour the dressing over the edamame-quinoa mixture and toss to combine.
4. Garnish with chopped cilantro, if desired.
Cooking Time: 10 minutes (includes cooking time for quinoa and edamame)
Skinless chicken breast with roasted sweet potatoes
A classic comfort food combination that’s easy to prepare and packed with flavor! This recipe pairs juicy skinless chicken breast with perfectly roasted sweet potatoes for a satisfying meal.
Ingredients:
– 4 skinless, boneless chicken breasts
– 2 large sweet potatoes, peeled and cubed
– 2 tbsp olive oil
– 1 tsp salt
– 1/2 tsp black pepper
– 1/4 tsp paprika
Instructions:
1. Preheat oven to 425°F (220°C).
2. Season chicken breasts with salt, black pepper, and paprika.
3. Place chicken on a baking sheet lined with parchment paper and roast for 20-25 minutes or until cooked through.
4. Toss sweet potato cubes with olive oil, salt, and pepper.
5. Spread sweet potatoes on a separate baking sheet and roast for 30-35 minutes or until tender and caramelized.
Cooking Time: 45-50 minutes
Low-fat ricotta and spinach stuffed peppers
This recipe is a healthier twist on the classic stuffed peppers, using low-fat ricotta cheese and packed with nutritious spinach. Perfect for a quick and easy dinner that’s both flavorful and nutritious.
Ingredients:
– 4 large bell peppers, any color
– 1 cup low-fat ricotta cheese
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup cooked brown rice
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded mozzarella cheese (reduced fat)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the peppers and remove seeds and membranes.
3. In a bowl, mix together ricotta cheese, spinach, brown rice, and olive oil. Season with salt and pepper.
4. Stuff each pepper with the ricotta mixture, filling to the top.
5. Cover baking dish with aluminum foil and bake for 25 minutes.
6. Remove foil and add mozzarella cheese (if using). Return to oven and bake for an additional 10-15 minutes.
Cooking Time: 35-40 minutes
Scrambled egg whites with smoked salmon and dill
A delicious and healthy breakfast option that combines the protein-rich scrambled egg whites with the omega-3 boost of smoked salmon, all tied together with a hint of fresh dill.
Ingredients:
– 2 large egg whites
– 1/4 cup smoked salmon, flaked
– 1 tablespoon chopped fresh dill
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk the egg whites until frothy.
2. Heat a non-stick skillet over medium heat. Add the egg whites and cook, stirring occasionally, until they reach desired doneness (about 3-4 minutes).
3. Fluff the cooked egg whites with a fork to break up any remaining curds.
4. Stir in the flaked smoked salmon and chopped fresh dill. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
White fish steamed with tomatoes and garlic
This simple yet flavorful recipe showcases the natural taste of white fish paired with the sweetness of tomatoes and pungency of garlic. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 white fish fillets (cod, tilapia, or mahi-mahi)
– 2 large ripe tomatoes, diced
– 3 cloves of garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat your steamer basket over boiling water.
2. Season the fish fillets with salt and pepper.
3. In a separate bowl, mix together diced tomatoes and minced garlic.
4. Place a fish fillet on top of the tomato mixture in the steamer basket.
5. Drizzle olive oil over the fish and tomatoes.
6. Steam for 8-10 minutes or until the fish is cooked through and flakes easily with a fork.
7. Garnish with chopped parsley, if desired.
8. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Chia seed pudding with almond milk and blueberries
Get ready to start your day off right with this nutritious and delicious chia seed pudding recipe, featuring the natural sweetness of blueberries and the creaminess of almond milk.
Ingredients:
– 1/2 cup chia seeds
– 1 cup almond milk
– 2 tablespoons honey or maple syrup (optional)
– 1/4 cup fresh or frozen blueberries
– Pinch of salt
Instructions:
1. Rinse the chia seeds and soak them in almond milk for at least 30 minutes, or overnight in the refrigerator.
2. Stir in the honey or maple syrup (if using) and salt.
3. Cover the mixture and refrigerate for an additional 2-4 hours to allow it to thicken into a pudding-like consistency.
4. Just before serving, stir in the blueberries.
5. Serve chilled and enjoy!
Cooking Time: 30 minutes – 8 hours (depending on soaking time)
Summary
Are you looking to lose weight while still fueling your body with high protein? Look no further! This article provides 18 easy and delicious recipes that are both low-calorie and packed with protein. From grilled chicken and quinoa bowls to Greek yogurt smoothies, baked salmon, and more, these recipes offer a variety of options for meal prep or quick lunches and dinners. With a focus on whole foods and lean proteins, these recipes are perfect for anyone looking to support their weight loss goals while still satisfying their taste buds.
