12 Low-Calorie High-Protein Recipes for Weight Loss & Energy

Losing weight is tough. You want meals that are filling, tasty, AND help you hit your protein goals without blowing your calorie budget. But the problem? Most “healthy” recipes either taste like cardboard or leave you starving an hour later. Been there, done that.

That’s why I put together this list of 12 low-calorie, high-protein recipes that are actually delicious. These are the meals I keep in my own rotation whenever I need to cut back a bit but still want energy to crush workouts, workdays, and, you know, life.

So grab a coffee (or a protein shake 😉), and let’s dive in.

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1. Greek Yogurt Berry Parfait

Perfect for breakfast, snack, or that “I need dessert but don’t want guilt” moment.

Ingredients:

• 1 cup non-fat Greek yogurt
• ½ cup mixed berries (blueberries, strawberries, raspberries)
• 1 tbsp chia seeds
• 1 tsp honey (optional)

Instructions:

1. Layer yogurt and berries in a glass.
2. Sprinkle chia seeds on top.
3. Drizzle with honey if you’re feeling fancy.

Why it works: Packed with protein from the yogurt, antioxidants from the berries, and filling fiber.

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2. Egg White Veggie Omelet

Breakfast that actually keeps you full until lunch.

Ingredients:

• 4 egg whites
• 1 cup spinach
• ¼ cup diced bell peppers
• 1 tbsp feta cheese
• Salt & pepper

Instructions:

1. Whisk egg whites and season.
2. Pour into a hot non-stick pan.
3. Add spinach, peppers, and feta.
4. Fold and cook until set.

Pro tip: Add hot sauce if you want that morning kick.

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3. Grilled Chicken Salad with Lemon Dressing

Yes, salad CAN be exciting if you don’t drown it in mayo.

Ingredients:

• 100g grilled chicken breast (sliced)
• 2 cups mixed greens
• ½ cucumber (sliced)
• 5 cherry tomatoes
• Dressing: juice of ½ lemon, 1 tsp olive oil, pinch of salt

Instructions:

1. Toss greens, cucumber, and tomatoes.
2. Top with grilled chicken.
3. Drizzle with dressing.

Why it works: Lean protein + fresh veggies = light but satisfying.

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4. Protein Smoothie Bowl

Looks like dessert, fuels like a champ.

Ingredients:

• 1 scoop vanilla protein powder
• ½ frozen banana
• ½ cup unsweetened almond milk
• 1 tbsp peanut butter (optional but amazing)

Instructions:

1. Blend protein powder, banana, and almond milk.
2. Pour into a bowl.
3. Top with a few chia seeds or granola (sparingly if you’re calorie counting).

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5. Turkey & Veggie Lettuce Wraps

Forget tortillas—lettuce is your new best friend.

Ingredients:

• 100g lean ground turkey
• ½ cup diced onions & peppers
• 1 tsp soy sauce
• 4 big lettuce leaves

Instructions:

1. Cook turkey with onions and peppers.
2. Add soy sauce for flavor.
3. Spoon mixture into lettuce leaves.

Why it works: Crunchy, flavorful, and seriously low-carb.

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6. Cottage Cheese & Pineapple Bowl

Don’t knock it until you try it. Sweet + savory = perfect combo.

Ingredients:

• 1 cup low-fat cottage cheese
• ½ cup pineapple chunks
• Sprinkle of cinnamon (optional)

Instructions:

1. Scoop cottage cheese into a bowl.
2. Add pineapple.
3. Sprinkle cinnamon if you’re feeling adventurous.

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7. Baked Salmon with Garlic & Herbs

Because omega-3s are basically magic.

Ingredients:

• 150g salmon fillet
• 1 tsp olive oil
• 1 clove garlic (minced)
• ½ tsp dried oregano
• Lemon wedge

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place salmon on foil, drizzle with olive oil, garlic, oregano.
3. Bake for 15–18 minutes.
4. Squeeze lemon on top.

Pro tip: Meal-prep 3 at once. You’ll thank yourself later.

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8. High-Protein Overnight Oats

Zero effort, ready when you wake up.

Ingredients:

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• ½ scoop protein powder
• 1 tbsp chia seeds
• ½ banana (sliced)

Instructions:

1. Mix oats, milk, protein powder, and chia in a jar.
2. Refrigerate overnight.
3. Add banana slices in the morning.

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9. Shrimp Stir-Fry

Super fast, restaurant vibes without the grease.

Ingredients:

• 100g shrimp (peeled)
• 1 cup mixed veggies (broccoli, snap peas, carrots)
• 1 tsp soy sauce
• ½ tsp sesame oil

Instructions:

1. Heat sesame oil in a pan.
2. Add shrimp and cook until pink.
3. Toss in veggies and soy sauce.
4. Stir-fry for 3–4 minutes.

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10. Tuna Stuffed Avocado

Avocado = healthy fats, tuna = lean protein. Match made in heaven.

Ingredients:

• 1 ripe avocado
• 1 small can tuna (in water)
• 1 tbsp Greek yogurt
• 1 tsp lemon juice
• Salt & pepper

Instructions:

1. Halve avocado and scoop out some flesh.
2. Mix tuna, yogurt, lemon juice.
3. Stuff mixture into avocado halves.

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11. Spicy Chickpea Protein Bowl

Vegetarian but still protein-packed.

Ingredients:

• 1 cup canned chickpeas (rinsed)
• 1 tsp olive oil
• ½ tsp paprika
• ½ cup spinach
• ½ cup quinoa (cooked)

Instructions:

1. Heat olive oil in a pan.
2. Add chickpeas and paprika. Cook 5 minutes.
3. Serve over quinoa and spinach.

Why it works: High fiber keeps you full longer.

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12. Protein Pancakes

Yes, pancakes that actually fit your diet.

Ingredients:

• 1 scoop vanilla protein powder
• 1 egg
• ¼ cup oats
• ¼ cup unsweetened almond milk

Instructions:

1. Blend all ingredients into a batter.
2. Pour onto hot non-stick pan.
3. Flip when bubbles form.
4. Serve with sugar-free syrup or berries.

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Final Thoughts

There you have it—12 low-calorie, high-protein recipes that actually taste good and don’t make you feel like you’re eating sad “diet food.” I’ve used these when cutting weight for summer, when training harder, and even when I just wanted quick, easy meals that won’t leave me sluggish.

Remember, weight loss isn’t about starving yourself—it’s about choosing meals that fuel your body without overloading on calories. Ever notice how much easier it feels to stay consistent when your food is actually enjoyable? Exactly.

So, save this list, try a few recipes this week, and thank me later when you’re full of energy, not cravings. And hey—who says you can’t lose weight while eating pancakes? 😏

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