12 Low-Calorie High-Protein Recipes That Are Easy & Delicious

Introduction

Ever feel like your meals are either “healthy but boring” or “delicious but way too heavy”? Yeah, I’ve been there. You try to eat light, but suddenly your stomach growls an hour later and you’re hunting down snacks like a raccoon at midnight. Not fun.

Here’s the good news: low-calorie, high-protein meals actually solve this problem. They fill you up, keep your energy steady, and—bonus—they can taste amazing without you spending hours in the kitchen.

So grab your shopping list because I’m sharing 12 low-calorie, high-protein recipes that are easy, delicious, and totally weekday-friendly. And trust me, if I can whip these up without burning something (most days), you definitely can too.

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1. Greek Yogurt Berry Bowl

A breakfast that feels like dessert but won’t wreck your calories.

Ingredients:

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

Instructions:

1. Scoop yogurt into a bowl.
2. Top with berries, chia seeds, and a drizzle of honey.
3. Mix it up and enjoy your “not-so-guilty pleasure.”

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2. Egg White Veggie Omelette

Perfect for mornings when you need protein without feeling stuffed.

Ingredients:

• 4 egg whites
• ½ cup spinach
• ¼ cup mushrooms, sliced
• 2 tbsp diced onions
• Salt and pepper to taste

Instructions:

1. Spray a pan with cooking spray.
2. Sauté onions and mushrooms until soft.
3. Add spinach and stir until wilted.
4. Pour in egg whites, cook, fold, and plate.

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3. Grilled Chicken Salad

Yes, salad can actually be satisfying if it’s done right.

Ingredients:

• 4 oz grilled chicken breast (sliced)
• 2 cups mixed greens
• ½ cucumber, sliced
• 5 cherry tomatoes
• 1 tbsp olive oil + lemon juice

Instructions:

1. Toss greens, cucumber, and tomatoes.
2. Top with sliced chicken.
3. Drizzle with olive oil + lemon. Boom. Done.

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4. Protein-Packed Overnight Oats

No-cook, high-protein, and ready before you even wake up.

Ingredients:

• ½ cup rolled oats
• ½ cup almond milk
• ½ scoop vanilla protein powder
• 1 tbsp peanut butter powder

Instructions:

1. Mix oats, milk, and protein powder in a jar.
2. Refrigerate overnight.
3. Stir in peanut butter powder before eating.

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5. Turkey Lettuce Wraps

Tacos, but make them low-carb and still tasty.

Ingredients:

• 4 large romaine lettuce leaves
• ½ cup cooked lean ground turkey
• 2 tbsp salsa
• 1 tbsp shredded cheese (optional)

Instructions:

1. Spoon turkey into lettuce leaves.
2. Add salsa and cheese.
3. Wrap it up and crunch away.

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6. Cottage Cheese Snack Bowl

Don’t underestimate cottage cheese—it’s a protein powerhouse.

Ingredients:

• 1 cup low-fat cottage cheese
• ½ cup diced pineapple
• 1 tbsp sunflower seeds

Instructions:

1. Place cottage cheese in a bowl.
2. Add pineapple and seeds on top.
3. Mix lightly and eat.

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7. Salmon & Veggie Foil Packets

Easy clean-up AND healthy? Sign me up.

Ingredients:

• 1 salmon fillet (4 oz)
• 1 cup broccoli florets
• ½ zucchini, sliced
• 1 tsp olive oil
• Garlic powder, salt, pepper

Instructions:

1. Place salmon and veggies on foil.
2. Drizzle with oil and season.
3. Wrap tightly, bake at 400°F (200°C) for 20 minutes.

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8. Tuna-Stuffed Avocado

Creamy, filling, and doesn’t need bread.

Ingredients:

• 1 avocado, halved
• ½ can tuna in water, drained
• 1 tbsp Greek yogurt
• ½ tsp lemon juice
• Salt + pepper

Instructions:

1. Mix tuna, yogurt, lemon, salt, and pepper.
2. Scoop into avocado halves.
3. Grab a spoon and enjoy.

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9. Cauliflower Fried Rice with Shrimp

Tastes like takeout but without the greasy guilt.

Ingredients:

• 2 cups riced cauliflower
• ½ cup shrimp (peeled, deveined)
• ¼ cup peas & carrots mix
• 1 egg
• 1 tbsp soy sauce (low sodium)

Instructions:

1. Cook shrimp until pink, remove.
2. Add cauliflower rice and veggies to the pan.
3. Push to the side, scramble egg.
4. Mix everything with soy sauce and shrimp.

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10. High-Protein Smoothie

Fast, filling, and perfect post-workout fuel.

Ingredients:

• 1 scoop chocolate protein powder
• 1 cup almond milk
• ½ banana
• 1 tbsp peanut butter

Instructions:

1. Blend everything until smooth.
2. Pour into a tall glass.
3. Try not to gulp it all in 10 seconds.

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11. Turkey Chili (Low-Calorie Version)

Cozy comfort food without the calorie bomb.

Ingredients:

• ½ lb lean ground turkey
• 1 can diced tomatoes (no salt added)
• 1 can black beans, rinsed
• ½ onion, chopped
• Chili powder, cumin, garlic powder

Instructions:

1. Cook turkey until browned.
2. Add onions, beans, and tomatoes.
3. Stir in spices, simmer for 20 minutes.

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12. Egg Muffins To-Go

Meal prep these on Sunday, thank yourself all week.

Ingredients:

• 6 eggs
• ½ cup diced bell peppers
• ¼ cup chopped spinach
• ¼ cup shredded turkey breast

Instructions:

1. Preheat oven to 350°F (175°C).
2. Whisk eggs, mix in veggies and turkey.
3. Pour into muffin tin, bake 18–20 mins.

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Final Thoughts

So there you go: 12 low-calorie, high-protein recipes that are not only doable but also taste way better than the bland “diet food” stereotype. These meals prove you can eat healthy without punishing yourself with dry chicken or sad salads every day.

Try one or two this week, and I promise you’ll notice the difference in your energy, your cravings, and maybe even your grocery bill. And hey, if you find yourself making that tuna-stuffed avocado three days in a row, you’re in good company—I do the same thing. 🙂

Now tell me, which recipe are you trying first?