The Best Low Cal High Protein Recipes to Keep You Full

Let’s be real: If you’ve ever tried to lose weight, you know the struggle of trying to stay full while cutting calories. It’s a balancing act that usually ends with you raiding the pantry at 9 PM. The key to keeping hunger at bay? High-protein, low-calorie meals that actually fill you up and keep you energized. Protein helps curb your appetite, builds muscle, and boosts your metabolism—all while keeping your calorie count in check.

So if you’re tired of feeling hungry after meals, I’ve got you covered. Below, you’ll find 10 amazing low-calorie, high-protein recipes that will keep you satisfied all day long (and night!). Let’s dive in and make eating healthy actually fun.

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1. Grilled Chicken & Veggie Bowl

Simple, filling, and a perfect base for your protein needs.

Ingredients:

• 4 oz grilled chicken breast
• 1 cup steamed broccoli
• 1/2 cup cooked quinoa
• 1 tbsp olive oil + lemon juice

Instructions:

1. Season chicken with your favorite spices, grill until fully cooked.
2. Steam broccoli and cook quinoa according to package instructions.
3. Combine chicken, broccoli, and quinoa in a bowl, drizzle with olive oil and lemon juice.

Why it works: Chicken is lean and packed with protein, while quinoa adds fiber to keep you full.

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2. Egg White & Spinach Omelette

Egg whites are your best friend when it comes to keeping calories low and protein high. Plus, spinach is basically the superhero of veggies.

Ingredients:

• 4 egg whites
• 1 cup spinach
• 1/4 cup diced mushrooms
• Salt and pepper to taste

Instructions:

1. Sauté spinach and mushrooms until tender.
2. Whisk egg whites, season with salt and pepper, and pour over veggies in the pan.
3. Cook until set, fold, and serve.

Pro tip: Add some feta cheese if you’re feeling fancy (but remember, it adds calories).

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3. Grilled Shrimp Salad with Avocado

A refreshing dinner or lunch option that won’t leave you hungry 20 minutes later.

Ingredients:

• 4 oz grilled shrimp
• 1/4 avocado, diced
• 1 cup mixed greens (spinach, arugula, etc.)
• 1 tbsp olive oil + balsamic vinegar dressing

Instructions:

1. Grill shrimp until cooked through.
2. Toss mixed greens with avocado.
3. Drizzle with dressing and top with shrimp.

Why it works: Shrimp is lean, packed with protein, and the avocado provides healthy fats to keep you full.

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4. Turkey & Zucchini Meatballs

A healthier take on traditional meatballs. Trust me, you won’t miss the fat and calories.

Ingredients:

• 1 lb ground turkey
• 1 cup grated zucchini (squeeze out water)
• 1 egg
• 1/4 cup breadcrumbs (optional)
• 1 tsp garlic powder
• 1 cup marinara sauce

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix turkey, zucchini, egg, breadcrumbs, and seasoning.
3. Shape into meatballs, bake for 20 minutes.
4. Simmer in marinara sauce before serving.

Why it works: Turkey is lean, zucchini adds moisture, and marinara keeps it flavorful without extra calories.

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5. Grilled Salmon with Asparagus

Salmon is loaded with protein and healthy fats—just what you need to stay full and satisfied.

Ingredients:

• 4 oz salmon fillet
• 1 cup asparagus
• 1 tsp olive oil
• Salt, pepper, and garlic powder

Instructions:

1. Preheat grill or oven to 375°F.
2. Season salmon with olive oil, salt, pepper, and garlic powder.
3. Grill or bake salmon for 15 minutes, or until it flakes easily.
4. Grill or roast asparagus for 10 minutes.

Why it works: Healthy fats in salmon keep you full longer, while asparagus is low-calorie and high in fiber.

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6. Spicy Chicken Lettuce Wraps

Feel like indulging in something a little spicy but still healthy? These wraps are your go-to.

Ingredients:

• 4 oz ground chicken
• 1 tbsp soy sauce
• 1 tbsp sriracha (or more if you like it hot)
• 1/2 cup diced bell peppers
• 3–4 lettuce leaves

Instructions:

1. Cook ground chicken in a pan over medium heat.
2. Stir in soy sauce and sriracha.
3. Add diced peppers and cook until soft.
4. Spoon mixture into lettuce leaves and serve.

Why it works: Chicken is lean, and the sriracha adds a kick that won’t pack on the calories.

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7. Cauliflower Fried Rice with Shrimp

Who needs takeout when you can make a healthier version at home?

Ingredients:

• 1 cup cauliflower rice
• 4 oz shrimp
• 1/2 cup peas and carrots
• 1 egg
• 1 tbsp low-sodium soy sauce

Instructions:

1. Cook shrimp until pink, then set aside.
2. Stir-fry cauliflower rice and veggies in a pan for 5 minutes.
3. Scramble an egg in the pan, then mix everything together.
4. Add soy sauce and serve.

Why it works: Cauliflower rice keeps it low-cal, and shrimp provides the protein you need without the guilt.

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8. Tuna Salad with Greek Yogurt

This version of tuna salad uses Greek yogurt instead of mayo—so you’re cutting calories without sacrificing creaminess.

Ingredients:

• 1 can tuna in water
• 1/2 cup plain Greek yogurt
• 1 tbsp Dijon mustard
• Salt, pepper, and lemon juice

Instructions:

1. Drain the tuna and mix with Greek yogurt, mustard, salt, and pepper.
2. Squeeze a little lemon juice on top.
3. Serve in a lettuce wrap or on a whole-grain cracker.

Pro tip: Add a sprinkle of dill or parsley for extra flavor.

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9. Eggplant & Chickpea Stir-Fry

Vegetarian, protein-packed, and full of flavor.

Ingredients:

• 1 medium eggplant, diced
• 1 cup cooked chickpeas
• 1 tbsp olive oil
• 1 tsp cumin
• 1/2 tsp paprika

Instructions:

1. Heat olive oil in a pan and sauté eggplant until tender.
2. Stir in chickpeas, cumin, and paprika.
3. Cook for another 5 minutes, and serve.

Why it works: Chickpeas provide protein, and eggplant absorbs all the flavors, making this a tasty, filling dish.

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10. Spaghetti Squash with Pesto Chicken

A lighter, protein-rich alternative to pasta.

Ingredients:

• 1 medium spaghetti squash
• 4 oz grilled chicken, sliced
• 1/4 cup pesto (preferably homemade or low-cal)
• 1 tbsp Parmesan cheese

Instructions:

1. Roast the spaghetti squash at 400°F for 40 minutes.
2. Scrape the flesh into spaghetti-like strands.
3. Toss with grilled chicken and pesto.
4. Sprinkle with Parmesan and serve.

Why it works: The spaghetti squash makes this low-carb while the chicken and pesto keep it rich in protein.

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Final Thoughts

So, there you have it—10 high-protein, low-calorie dinners that will keep you full all night without weighing you down. Whether you’re in the mood for seafood, poultry, or a veggie-packed dish, there’s something here for everyone. The best part? You won’t have to fight off cravings or feel hungry an hour later.

Want more? I can help you put together a weekly meal plan using these recipes—making meal prep even easier. Just say the word!