15 High Protein Low Calorie Meals That Actually Taste Good (Promise)

Okay, so I’ve been on this whole high protein kick for like six months now, and honestly? Finding meals that are high protein AND low calorie without tasting like sad cardboard has been… a journey. I’ve made some truly questionable things in my kitchen. Like, there was this one cauliflower rice situation that I don’t even want to talk about.

But here’s the thing—I finally cracked the code. These high protein low calorie meals are actually stuff I want to eat, not stuff I force myself to eat while crying into my meal prep containers. My family doesn’t even realize half of these are “health food” which is basically the highest compliment, right?

So if you’re trying to lose weight, build muscle, or just feel less like garbage after lunch, these recipes are for you. No weird ingredients you can’t pronounce. No spending $47 at Whole Foods. Just real food that happens to be packed with protein and won’t wreck your calorie budget.

1. Spicy Shrimp and Zucchini Noodles That Don’t Suck

I was SO skeptical about zucchini noodles. Like, aggressively skeptical. But my friend Sarah wouldn’t shut up about her spiralizer, so I caved and bought one. And okay, fine, she was right. When you actually season them properly (instead of just sad raw zoodles), they’re legitimately good.

This dish has about 35g of protein and only around 280 calories. The shrimp cooks in like 5 minutes, which is perfect for those nights when I get home at 7pm and want to eat immediately.

Ingredients:

• 1 lb shrimp, peeled (frozen works fine, I never buy fresh)
• 3 medium zucchinis, spiralized (or just use a peeler if you don’t have that fancy tool)
• 3 cloves garlic, minced (I use 5 because I have no chill)
• 1 tbsp olive oil
• Red pepper flakes (as much as you can handle)
• Juice of 1 lemon
• Salt and pepper
• Fresh basil if you’re feeling fancy

Instructions:

1. Spiralize your zucchini or make ribbons with a peeler. Put them in a colander and sprinkle with salt. Let them sit for 10 minutes. This draws out water so they don’t get all soggy and weird.
2. Pat the shrimp dry with paper towels. Like, really dry. Wet shrimp don’t brown, they just steam and get rubbery. Learned that the hard way.
3. Heat olive oil in a big pan over medium-high. Toss in the shrimp and garlic. Don’t move them around too much—let them get that nice sear. 2-3 minutes per side.
4. Remove shrimp, same pan, add your zucchini noodles. Cook for maybe 2 minutes, just until they’re barely tender. You want them to still have some bite.
5. Throw the shrimp back in, add red pepper flakes and lemon juice. Toss everything together.
6. Taste it. Add more salt. You always need more salt.

Real talk: The first time I made this, I overcooked the zucchini and it turned into mush. Don’t cook them for more than 2-3 minutes MAX. They’ll keep cooking a bit after you take them off the heat anyway.

2. Greek Yogurt Chicken Salad That Doesn’t Need Mayo

I used to make chicken salad with like a full cup of mayo and wonder why I felt terrible afterward. Then I discovered this Greek yogurt version and I’m never going back. It has about 40g of protein per serving and only 245 calories.

My mom tried this and didn’t believe me when I said there was no mayo. She made me show her the container of Greek yogurt as proof.

Ingredients:

• 2 cups cooked chicken breast, shredded or diced (rotisserie chicken is your friend here)
• ½ cup plain Greek yogurt (full fat tastes better, don’t @ me)
• 2 celery stalks, diced small
• ¼ red onion, diced tiny (unless you hate onion, then skip it)
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• Handful of grapes, halved (sounds weird, tastes amazing)
• Salt, pepper, garlic powder
• Fresh dill if you have it

Instructions:

1. Mix the Greek yogurt, Dijon, lemon juice, and seasonings in a bowl. Taste it. Adjust until it tastes good to you.
2. Add the chicken, celery, onion, and grapes. Mix it all together.
3. That’s it. You’re done. See? Easy.
4. Let it sit in the fridge for like 30 minutes if you can wait. The flavors get better.

Serving suggestions: I eat this on cucumber slices when I’m being good, or on toast when I’m being normal. Both are great. Sometimes I just eat it with a spoon directly from the container at midnight. No judgment.

3. Egg White Veggie Scramble for When You Need Breakfast

Listen, I know egg whites get a bad rap. “WhErE’s ThE fLaVoR?” people say. But here’s the secret—you add the flavor with literally everything else. This scramble has 25g of protein and only about 180 calories, and it actually fills you up.

I make this probably three times a week. Sometimes four. My husband thinks I’m obsessed and he’s probably right.

Ingredients:

• 1 cup egg whites (the carton kind is fine, I’m not separating eggs at 6am)
• Handful of spinach
• ½ cup mushrooms, sliced
• ¼ cup bell peppers, diced
• 2 tbsp salsa
• Hot sauce (mandatory)
• Cooking spray
• Salt, pepper, garlic powder

Instructions:

1. Spray your pan with cooking spray. Medium heat. Toss in the mushrooms and peppers first because they take longer.
2. Once the mushrooms start to brown (2-3 minutes), add the spinach. It’ll wilt down in like 30 seconds.
3. Push everything to the side, pour in the egg whites. Let them sit for a second before scrambling. Don’t constantly stir them or you’ll get weird tiny eggs.
4. Once they’re almost done but still a little wet, fold in the veggies.
5. Top with salsa and hot sauce. This is where the flavor lives.

The truth: The first few times I made this, I tried to skip the cooking spray and the eggs stuck to the pan SO BAD. Just use the spray. Save yourself the scrubbing.

4. Turkey and Cauliflower Rice Burrito Bowl

I’m fully aware that cauliflower rice is controversial. Some people act like it’s a personal attack on regular rice. But when you season it right and use it in a bowl like this, it’s actually pretty good? This whole bowl is 38g of protein and around 320 calories.

My teenage son eats this and doesn’t complain, which is basically a Michelin star in my house.

Ingredients:

• 1 lb ground turkey (93% lean)
• 1 bag cauliflower rice (or make your own if you’re ambitious)
• 1 packet taco seasoning (or make your own if you’re REALLY ambitious)
• Black beans, drained
• Corn (frozen is fine)
• Salsa
• Greek yogurt instead of sour cream
• Cilantro
• Lime

Instructions:

1. Brown the turkey in a pan. Break it up with a spoon as it cooks. When it’s mostly cooked, drain any grease.
2. Add taco seasoning and a splash of water. Let it simmer for a few minutes until the water mostly evaporates.
3. While that’s happening, cook your cauliflower rice in another pan. Just dry cook it (no oil) for like 5 minutes, stirring occasionally. You want to evaporate the moisture.
4. Warm up your beans and corn however you want. Microwave is fine. No one’s judging.
5. Build your bowl: cauliflower rice on the bottom, then turkey, beans, corn, salsa, a dollop of Greek yogurt, cilantro, and squeeze of lime.

Pro tip: If the cauliflower rice tastes bland to you, add some lime juice and cilantro directly to it. Game changer. Also, don’t tell people it’s cauliflower until after they try it. Trust me on this.

5. Baked Cod with Lemon and Tomatoes (So Simple It’s Stupid)

Fish intimidates people for some reason. But cod is like the friendliest fish ever. It doesn’t smell weird, it’s not fishy-tasting, and it’s nearly impossible to screw up. This recipe is about 35g of protein and 220 calories.

I made this for my in-laws once and they acted like I was some kind of gourmet chef. I didn’t tell them it took 15 minutes.

Ingredients:

• 2 cod fillets (about 6 oz each)
• 1 cup cherry tomatoes, halved
• 2 cloves garlic, minced
• 1 lemon, sliced
• Fresh basil or parsley
• Olive oil
• Salt, pepper, paprika

Instructions:

1. Preheat your oven to 400°F. Put the cod in a baking dish.
2. Scatter the tomatoes around the fish. Sprinkle the garlic over everything.
3. Drizzle a little olive oil on top. Not too much. Like a tablespoon total.
4. Season with salt, pepper, and paprika. Lay the lemon slices on top of the fish.
5. Bake for 12-15 minutes. The fish should flake easily with a fork when it’s done.
6. Top with fresh herbs.

Word of warning: Don’t overcook the fish. It goes from perfect to rubbery FAST. Start checking it at 12 minutes. When it’s opaque and flakes easily, you’re good.

6. Protein-Packed Cottage Cheese Bowl (Hear Me Out)

Okay, I KNOW cottage cheese is having a moment on social media and everyone’s acting like they discovered it. But honestly? It’s actually a really good base for high protein meals. One cup has 25g of protein and only 180 calories.

I eat this for lunch at least twice a week now. It’s weirdly satisfying.

Ingredients:

• 1 cup cottage cheese (I use the Good Culture brand)
• Cucumber, diced
• Cherry tomatoes, halved
• Everything bagel seasoning
• Avocado if you have calories to spare
• Fresh herbs
• Drizzle of olive oil
• Salt and pepper

Instructions:

1. Put the cottage cheese in a bowl.
2. Top with cucumber and tomatoes.
3. Sprinkle everything bagel seasoning on top. Be generous.
4. Add herbs, olive oil, salt, and pepper.
5. Mix it all together and eat it.

Seriously, that’s it. You can also add rotisserie chicken to this to bump up the protein even more. Sometimes I throw in some chickpeas. There are no rules here.

Random discovery: This also works with berries and a tiny bit of honey if you want a sweet version. My daughter eats it like that for breakfast. Different vibe, still good.

7. Instant Pot Chicken Breast That’s Actually Moist

Everyone overcooks chicken breast. EVERYONE. It becomes this dry, sad thing that you have to drown in sauce just to choke down. But the Instant Pot changed my life. This chicken is actually juicy, and each breast has about 50g of protein and 280 calories.

I meal prep this every Sunday now. Future me is always grateful.

Ingredients:

• 4 chicken breasts (boneless, skinless)
• 1 cup chicken broth
• Garlic powder, onion powder, paprika
• Salt and pepper
• Whatever herbs you have lying around

Instructions:

1. Season the chicken breasts on both sides. Don’t be shy with the seasoning.
2. Put the trivet in the Instant Pot. Pour in the chicken broth.
3. Place chicken on the trivet. They can overlap a little, it’s fine.
4. Close the lid, set to sealing. Manual/Pressure Cook on high for 8 minutes.
5. When it beeps, let it naturally release for 5 minutes, then quick release the rest.
6. Check the internal temp. Should be 165°F. If not, close it back up for 2 more minutes.

Real talk: The first time I made this, I tried to quick release immediately and chicken juice sprayed EVERYWHERE. Do the 5-minute natural release. Learn from my mistakes.

8. Tuna Stuffed Avocados (Fancy Name, Lazy Recipe)

This is one of those recipes that looks like you tried really hard but actually took 5 minutes. Each avocado half has about 20g of protein and 250 calories. I make this for lunch when I’m working from home and need something fast.

Ingredients:

• 1 avocado, halved and pitted
• 1 can tuna, drained (I like the ones in water)
• 1 tbsp Greek yogurt
• Squeeze of lemon
• Diced celery
• Salt, pepper, garlic powder
• Hot sauce

Instructions:

1. Scoop out a little extra avocado from each half to make more room. Eat that part immediately. Chef’s privilege.
2. Mix the tuna, Greek yogurt, lemon, celery, and seasonings in a bowl.
3. Scoop the tuna mixture into the avocado halves.
4. Add hot sauce on top.
5. Eat it with a spoon.

Pro tip: If you want to be extra, add some diced tomato or cucumber on top. Makes it feel more like a meal and less like sad desk lunch.

9. Turkey Meatballs That Don’t Taste Like Diet Food

Ground turkey can be really bland if you don’t season it properly. These meatballs are NOT bland. They’re actually so good that my kids request them. Each serving (about 4 meatballs) has 32g of protein and 220 calories.

Ingredients:

• 1 lb ground turkey (93% lean)
• 1 egg
• ¼ cup breadcrumbs (or crushed crackers, whatever)
• 2 cloves garlic, minced
• Italian seasoning
• Salt, pepper, red pepper flakes
• Parmesan cheese (just a little)

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Mix everything together in a bowl. Use your hands. It’s messy but effective.
3. Roll into balls about the size of a golf ball. I usually get 16-20 meatballs.
4. Place them on the baking sheet. They can be close but not touching.
5. Bake for 20-22 minutes. They should be browned and cooked through (165°F internal temp).

Serving ideas: I eat these with zucchini noodles and marinara. My husband eats them in a sub with cheese (not low calorie but he doesn’t care). My kids dip them in ketchup because kids are weird.

10. Simple Grilled Chicken with Roasted Vegetables

Sometimes you just need a basic, solid meal that doesn’t require thinking. This is that meal. A chicken breast with roasted veggies gives you about 45g of protein and 350 calories.

I make this every single week. It’s my default “I don’t know what else to make” dinner.

Ingredients:

• 2 chicken breasts
• Broccoli florets
• Bell peppers, chopped
• Zucchini, chopped
• Olive oil
• Garlic powder, paprika, Italian seasoning
• Salt and pepper

Instructions:

1. Preheat oven to 425°F.
2. Toss all the veggies with a little olive oil and seasonings on a baking sheet.
3. Season the chicken breasts. You can bake them with the veggies OR grill them outside if you feel like it.
4. If baking, put chicken on the same sheet as veggies. Bake for 20-25 minutes.
5. Check the chicken temp. Should be 165°F.

The honest truth: This recipe is boring. I’ll admit it. But you know what? Sometimes boring is good. Sometimes you just need food that’s healthy and easy and doesn’t require a shopping trip to three different stores.

11. Protein Smoothie Bowl That’s Actually Filling

I was really skeptical about smoothie bowls being actual meals. But if you make them thick enough and add enough protein, they work. This one has about 30g of protein and 320 calories.

Ingredients:

• 1 scoop protein powder (vanilla or chocolate)
• 1 frozen banana
• ½ cup frozen berries
• Splash of almond milk (just enough to blend)
• Toppings: granola, more berries, chia seeds, whatever

Instructions:

1. Blend the protein powder, frozen banana, berries, and just a tiny bit of almond milk. You want it THICK, like ice cream consistency.
2. Pour into a bowl.
3. Add your toppings.
4. Eat it with a spoon like a normal bowl of food.

Key mistake I made: Using too much liquid. Your first instinct is to add more milk to make it blend easier. DON’T. Add one tablespoon at a time. You want this thick enough that a spoon can stand up in it.

12. Spicy Baked Tofu for the Vegetarians

I’m not vegetarian but I eat tofu sometimes because it’s high protein and cheap. This recipe converts tofu-haters. Each serving has about 20g of protein and 180 calories.

My brother-in-law said “this doesn’t even taste like tofu” which I think was supposed to be a compliment?

Ingredients:

• 1 block extra firm tofu
• 2 tbsp soy sauce
• 1 tbsp sriracha
• 1 tsp sesame oil
• Garlic powder
• Cornstarch

Instructions:

1. Press the tofu. Wrap it in paper towels, put something heavy on it, wait 15 minutes. This removes water.
2. Cut into cubes.
3. Mix soy sauce, sriracha, sesame oil, and garlic powder in a bowl.
4. Toss tofu in the sauce. Let it marinate for at least 10 minutes.
5. Toss the tofu cubes in cornstarch. This makes them crispy.
6. Bake at 400°F for 25-30 minutes, flipping halfway through.

Important: Don’t skip the cornstarch. That’s what makes it crispy instead of weird and rubbery. Also, make sure your tofu is EXTRA FIRM, not soft or silken. Wrong tofu type = disaster.

13. High Protein Egg Muffins for Meal Prep

These are perfect for grab-and-go breakfasts. Each muffin has about 7g of protein and only 70 calories. I make a batch on Sunday and eat them all week.

Ingredients:

• 10 eggs
• ½ cup egg whites
• Diced bell peppers
• Diced onions
• Spinach
• Cooked turkey sausage, crumbled (optional but recommended)
• Shredded cheese (just a little)
• Salt, pepper, garlic powder

Instructions:

1. Preheat oven to 350°F. Spray a muffin tin with cooking spray.
2. Whisk together the eggs and egg whites. Add your seasonings.
3. Divide your veggies and sausage among the muffin cups.
4. Pour the egg mixture over the veggies. Fill each cup about ¾ full.
5. Top with a tiny bit of cheese.
6. Bake for 20-25 minutes until set.

Storage tip: These last in the fridge for 5 days. I reheat them in the microwave for 30 seconds. Perfect breakfast when you’re running late, which is every day for me.

14. Lemon Garlic Shrimp with Asparagus

This is my “I want to feel fancy but don’t want to actually try hard” dinner. Takes 15 minutes. Each serving has about 30g of protein and 220 calories.

Ingredients:

• 1 lb shrimp, peeled
• 1 bunch asparagus, trimmed
• 4 cloves garlic, minced
• Juice of 1 lemon
• 2 tbsp olive oil
• Red pepper flakes
• Salt and pepper
• Fresh parsley

Instructions:

1. Heat 1 tbsp olive oil in a pan. Add the asparagus. Cook for 5-7 minutes until tender but still has some bite.
2. Remove asparagus, add the other tablespoon of oil.
3. Toss in shrimp and garlic. Cook 2-3 minutes per side.
4. Add the asparagus back to the pan. Pour in lemon juice and red pepper flakes.
5. Toss everything together. Top with parsley.

Real talk: Asparagus can be expensive depending on the season. If it’s like $5 a bunch, I just use green beans instead. Works fine. Nobody needs to go bankrupt for vegetables.

15. Crockpot Salsa Chicken (The Easiest Thing Ever)

I almost didn’t include this because it’s SO simple that it feels like cheating. But it’s a solid high protein low calorie meal that basically cooks itself. Each serving has about 35g of protein and 200 calories.

Ingredients:

• 4 chicken breasts
• 1 jar of salsa (whatever kind you like)
• Taco seasoning (optional but good)

Instructions:

1. Put chicken in the crockpot.
2. Pour salsa over it.
3. Sprinkle taco seasoning on top if you’re using it.
4. Cook on low for 6-8 hours or high for 3-4 hours.
5. Shred the chicken with two forks.

That’s it. I’m not kidding. That’s the whole recipe.

Use it in tacos, burrito bowls, on top of salad, or just eat it with a fork. I’ve made this probably 50 times. Sometimes I add black beans to the crockpot too. Always good.

Wrapping This Up

So there you have it—15 high protein low calorie meals that don’t taste like punishment. I actually eat these recipes regularly, which says a lot because I get bored with food really easily.

Not every single one of these is going to be your favorite, and that’s fine. Maybe you hate fish or cottage cheese or whatever. But I guarantee at least half of these will become staples in your rotation.

The best part? None of these recipes require fancy equipment or ingredients you can’t pronounce. Just normal food, made a little healthier.

Let me know which one you’re trying first. I’m genuinely curious if you’re brave enough to try the cottage cheese bowl or if you’re playing it safe with the chicken and veggies. Both choices are valid.

Happy cooking! (And may your meal prep containers not leak all over your bag like mine did yesterday.)