7 Delicious Low Calorie High Protein Meals for Weight Loss Goals You’ll Crave

You want meals that are light on calories, heavy on protein, and actually taste amazing. You’re in the right kitchen. These seven recipes deliver big flavor, satisfying portions, and the kind of easy prep that fits real life—gym days, desk lunches, and weeknights when the couch is calling.

Each dish clocks in with lean protein, smart carbs, and plenty of fiber to keep you full. We’re talking juicy chicken, zesty shrimp, hearty tofu, and creamy Greek yogurt moments that feel like a treat. Ready to eat like you mean it?

1. Zesty Lemon Herb Chicken With Roasted Veggie Medley

Bright, citrusy, and wildly satisfying, this sheet-pan wonder is weeknight gold. It’s packed with lean protein and a rainbow of roasted veggies, all tossed in a zingy lemon-herb marinade. Minimal cleanup, maximum flavor—what’s not to love?

Ingredients:

• 1 lb (450 g) boneless, skinless chicken breasts, pounded to even thickness
• 1 large lemon (zest and juice)
• 2 tbsp extra-virgin olive oil
• 3 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1/2 tsp paprika
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 small red onion, sliced
• 1 cup cherry tomatoes
• Optional: 1 tbsp chopped fresh parsley, for garnish

Instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment.
2. In a bowl, whisk lemon zest, lemon juice, olive oil, garlic, oregano, thyme, paprika, salt, and pepper.
3. Add chicken to half the marinade; toss to coat. In a separate bowl, toss veggies with the remaining marinade.
4. Spread veggies on the sheet pan. Nestle chicken on top or to the side.
5. Roast 18–22 minutes, flipping chicken once, until the chicken reaches 165°F (74°C) and veggies are tender with caramelized edges.
6. Rest chicken 5 minutes, then slice. Garnish with parsley.

Serve with a squeeze of extra lemon. Want more volume for almost no calories? Add zucchini or asparagus. Swap chicken for turkey cutlets or tofu to keep it lean and high-protein. Leftovers make a killer lunch bowl over cauliflower rice.

2. Chili Lime Shrimp Lettuce Wraps With Crunchy Slaw

These wraps are bright, crunchy, and fast—like taco night that went to the gym. Juicy shrimp meet a zippy chili-lime kick and a crisp slaw. Perfect for warm evenings or a quick meal prep you’ll actually look forward to.

Ingredients:

• 1 lb (450 g) large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/4 tsp smoked paprika
• 1/4 tsp garlic powder
• 1/4 tsp sea salt
• 1 lime (zest and juice)
• 1 small jalapeño, finely chopped (optional)
• 8–10 large butter lettuce or romaine leaves
• 1 1/2 cups shredded cabbage or slaw mix
• 1/4 cup chopped cilantro
• 2 tbsp Greek yogurt
• 1 tbsp light mayo or extra Greek yogurt
• 1 tsp honey
• 1 tsp apple cider vinegar
• Pinch of salt and pepper

Instructions:

1. In a bowl, combine olive oil, chili powder, cumin, smoked paprika, garlic powder, salt, lime zest, and half the lime juice. Toss shrimp to coat.
2. Stir together slaw: cabbage, cilantro, Greek yogurt, mayo, honey, vinegar, remaining lime juice, salt, and pepper.
3. Heat a nonstick skillet over medium-high. Cook shrimp 1–2 minutes per side until pink and opaque. Add jalapeño if using during the last minute.
4. Load lettuce leaves with slaw and shrimp. Squeeze extra lime over the top.

Upgrade with avocado slices or a sprinkle of cotija if calories allow. Not into lettuce? Serve over cauliflower rice or a high-protein tortilla. For meal prep, keep shrimp and slaw separate and build wraps right before eating—no soggy leaves, promise.

3. Greek Yogurt Chicken Salad Stuffed Peppers

Classic chicken salad vibes without the heavy mayo. Creamy Greek yogurt brings protein and tang, while crunchy celery and grapes make every bite lively. Stuff it in sweet bell peppers for a crisp, low-carb boat that’s picnic-ready.

Ingredients:

• 2 cups cooked chicken breast, shredded or diced
• 3/4 cup plain nonfat Greek yogurt
• 1 tbsp light mayo (optional, for extra richness)
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• 1/2 tsp honey or maple syrup
• 1/2 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp salt, plus more to taste
• 1/8 tsp black pepper
• 1 rib celery, finely diced
• 1/4 cup red grapes, halved (or diced apple)
• 1 tbsp chopped fresh dill or parsley
• 2 large bell peppers, halved lengthwise and seeded
• Optional toppings: sliced almonds, extra herbs

Instructions:

1. In a large bowl, whisk Greek yogurt, mayo, Dijon, lemon juice, honey, onion powder, garlic powder, salt, and pepper.
2. Fold in chicken, celery, grapes, and dill until well combined. Adjust seasoning.
3. Spoon chicken salad into pepper halves. Chill 10–15 minutes for best flavor.

Top with sliced almonds for crunch or add diced pickles for tang. No peppers? Serve in a high-fiber wrap or over mixed greens. Meal prep friendly for 3–4 days—just keep the peppers and filling separate if you like them extra crisp.

4. High-Protein Veggie Egg White Frittata Cups

Breakfast, but make it portable and protein-packed. These frittata cups use egg whites for a light base and pack in colorful veg. They’re freezer-friendly, reheat like a dream, and keep you full through the morning meeting.

Ingredients:

• 2 cups liquid egg whites (or 12 egg whites)
• 1/2 cup low-fat cottage cheese, blended smooth (optional, extra protein)
• 1/2 cup diced bell peppers
• 1/2 cup baby spinach, chopped
• 1/4 cup red onion, finely diced
• 1/2 cup mushrooms, finely chopped
• 1/4 cup reduced-fat feta or shredded part-skim mozzarella
• 1/2 tsp garlic powder
• 1/2 tsp Italian seasoning
• 1/4 tsp salt
• 1/8 tsp black pepper
• Olive oil spray

Instructions:

1. Preheat oven to 350°F (175°C). Spray a 12-cup muffin tin well.
2. Whisk egg whites, cottage cheese, garlic powder, Italian seasoning, salt, and pepper.
3. Divide peppers, spinach, onion, and mushrooms among cups. Pour egg mixture over the veggies. Sprinkle with feta or mozzarella.
4. Bake 18–22 minutes until set and lightly golden at the edges. Cool 5 minutes before removing.

Serve with hot sauce or a dollop of salsa. Swap in turkey bacon, diced tomatoes, or broccoli—mix and match. Store in the fridge up to 4 days or freeze up to 2 months; reheat in the microwave 30–45 seconds.

5. Spicy Tofu Stir-Fry With Garlic Ginger Sauce

Plant-based protein with real punch. This tofu stir-fry is glossy, garlicky, and loaded with crisp-tender veggies. It’s lightning-fast and tastes like takeout—only lighter and kinder to your goals.

Ingredients:

• 14 oz (400 g) extra-firm tofu, pressed and cubed
• 1 tbsp cornstarch
• 1 tbsp avocado or canola oil
• 2 cups mixed vegetables (broccoli florets, snap peas, carrots, bell peppers)
• 2 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 2 green onions, sliced
• 1/4 tsp red pepper flakes (adjust to taste)
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp oyster sauce or vegetarian stir-fry sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1–2 tbsp water, as needed
• Optional: sesame seeds, lime wedge

Instructions:

1. Pat tofu dry and toss with cornstarch until lightly coated.
2. Heat oil in a large nonstick skillet over medium-high. Add tofu and cook 6–8 minutes, turning, until golden and crisp. Remove to a plate.
3. Add vegetables to the same pan. Stir-fry 3–4 minutes until crisp-tender.
4. Add garlic, ginger, red pepper flakes; cook 30 seconds until fragrant.
5. Return tofu. Stir in soy sauce, oyster sauce, rice vinegar, sesame oil, and a splash of water to loosen. Toss 1–2 minutes until glossy.
6. Finish with green onions.

Serve over cauliflower rice or a half-cup of cooked brown rice if you’ve got the calories. For extra protein, toss in edamame. Not into heat? Skip the red pepper and add a squeeze of orange juice for a sweeter vibe.

6. Creamy Spinach Ricotta Turkey Meatballs

These tender turkey meatballs are sneaky high-protein comfort food. Ricotta and spinach keep them juicy without extra fat, and the light creamy sauce feels indulgent while staying smart on calories. Perfect for cozy nights or meal prep bowls.

Ingredients:

• 1 lb (450 g) lean ground turkey (93% or leaner)
• 1/2 cup part-skim ricotta
• 1 cup finely chopped fresh spinach
• 1/4 cup grated Parmesan
• 1 egg white
• 2 garlic cloves, minced
• 1/2 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• Olive oil spray

For the light sauce:

• 1 tsp olive oil
• 1 small shallot, minced
• 2 garlic cloves, minced
• 1/2 cup low-sodium chicken broth
• 1/2 cup unsweetened almond milk or skim milk
• 1 tbsp cornstarch whisked with 1 tbsp water
• 2 tbsp grated Parmesan
• Pinch of nutmeg
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (205°C). Line a baking sheet and spray with oil.
2. Mix turkey, ricotta, spinach, Parmesan, egg white, garlic, Italian seasoning, salt, and pepper until just combined. Scoop into 16 meatballs.
3. Bake 14–16 minutes until cooked through (165°F/74°C).
4. For the sauce, heat olive oil in a skillet over medium. Sauté shallot 2 minutes; add garlic 30 seconds.
5. Stir in broth and milk; bring to a simmer. Whisk in cornstarch slurry and cook 1–2 minutes until slightly thickened. Stir in Parmesan, nutmeg, salt, and pepper.
6. Add meatballs to the sauce and simmer 2 minutes to coat.

Serve over zucchini noodles or steamed green beans. Want bolder flavor? Add chopped sun-dried tomatoes or a few red pepper flakes. These freeze beautifully—make a double batch and thank yourself later.

7. Sesame Ginger Salmon With Cauliflower Fried “Rice”

Restaurant-level salmon meets a sneaky low-carb fried rice that tastes like the real deal. The sauce is sweet-salty-savory with a hit of ginger, and the whole thing comes together in under 25 minutes. High protein, low fuss, big reward.

Ingredients:

For the salmon:

• 4 salmon fillets (4–5 oz/115–140 g each), skin-on
• 1 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 tsp grated fresh ginger
• 1 tsp sriracha (optional)
• 1 tsp sesame oil
• Pinch of black pepper

For the cauliflower fried “rice”:

• 4 cups riced cauliflower (fresh or thawed frozen)
• 1 tsp avocado or canola oil
• 1/2 cup diced carrots
• 1/2 cup frozen peas
• 2 green onions, sliced
• 1 garlic clove, minced
• 2 egg whites (or 1 whole egg), lightly beaten
• 1 tbsp low-sodium soy sauce
• 1/2 tsp sesame oil
• Salt and pepper to taste
• Optional: sesame seeds, lime wedges

Instructions:

1. Whisk soy sauce, rice vinegar, honey, ginger, sriracha, sesame oil, and pepper. Spoon over salmon and let sit 10 minutes.
2. Heat a nonstick skillet over medium-high. Sear salmon skin-side down 3–4 minutes; flip and cook 2–3 more minutes until just opaque. Brush with leftover marinade during the last minute.
3. For the “rice,” heat oil in a large pan. Add carrots and cook 2 minutes. Stir in peas, garlic, and cauliflower rice; cook 4–5 minutes, stirring.
4. Push rice to the side; pour in egg. Scramble, then fold into the rice. Season with soy sauce, sesame oil, salt, and pepper. Add green onions.

Plate salmon over the cauliflower rice and sprinkle with sesame seeds. If you’re tracking macros closely, measure the honey and soy carefully. Swap salmon for cod or chicken if needed, and add extra cauliflower rice for volume with almost no extra calories.

Why These Meals Work For Weight Loss

Each recipe focuses on three pillars: high-quality protein for fullness, fiber-rich veggies for volume, and bright flavors so you’re excited to eat. That combo means fewer cravings and more consistency—seriously, the secret sauce of any goal. Keep portions balanced, season boldly, and let leftovers be your friend.

Smart Tips To Keep It Light And Satisfying

• Lean proteins first: chicken breast, shrimp, turkey, tofu, salmon, egg whites, Greek yogurt.
• Volume foods win: cauliflower rice, leafy greens, crunchy slaw, roasted veggies.
• Flavor without heaviness: citrus, vinegar, spices, herbs, garlic, ginger.
• Cook once, eat twice: most of these store 3–4 days; sauces keep flavors lively.
• Track the extras: oils, nuts, cheese, and honey add up—measure for accuracy.

You don’t have to choose between delicious and goal-friendly. Pick one of these tonight, and keep the rest on rotation. Your taste buds—and your progress—are about to become best friends.