Your body needs protein for many essential functions, including hormone production, muscle growth, and skin, bone, and immune health.
It’s best to reach your daily protein intake while also getting enough carbohydrates, fiber, and healthy fats to cover all your nutritional needs. Well-planned high-protein, low-calorie meals can help with weight management and muscle building.
Turkey is high in protein but lower in calories than other lean meats.
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White turkey chili is high in protein yet lower in calories. This is because turkey is a lean meat that contains about the same amount of protein as other meats but is lower in fat and calories.
This recipe also calls for beans, which are a good source of plant-based protein and fiber. You can also add mozzarella (a lower-fat cheese) for creaminess and extra protein. One serving of white turkey chili contains about 30 grams of protein.
Ingredients for 1 serving of white turkey chili:
- 4 ounces (oz) turkey
- 1/2 tablespoon (tbsp) olive oil
- 1/4 medium onion
- 1 oz green chilies
- 1/2 canned white beans
- 1/4 can low-sodium chicken broth
- 1/2 teaspoon (tsp) garlic powder
- 1/8 tsp black pepper
- 1/2 tsp ground cumin
How to cook: First, cook the finely chopped onions in olive oil. Next, add all the other ingredients and bring to a boil. Afterward, reduce the heat and let it simmer for 10 minutes. You can add cheese and parsley on top if desired.
Mozzarella cheese is lower in fat that other cheeses, like cheddar.
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Caprese turkey burgers have about 30 grams of protein, coming from the turkey, mozzarella, and whole wheat bread.
The ingredients are lower in fat compared to a regular burger. Turkey has less fat than ground beef, and mozzarella is a lower-fat cheese option than cheddar. Whole wheat bread provides more fiber and protein than white bread.
Ingredients for one serving of caprese turkey burgers:
- 3 oz lean ground turkey
- 2 slices of whole wheat bread or a whole wheat bun
- 1 tbsp tomato paste
- 1 tomato slice
- 1/3 oz fresh mozzarella (about 1 thin slice)
- 3 fresh basil leaves
- 1/8 tsp garlic powder
- 1/4 tsp black pepper
- 1/2 tbsp balsamic vinegar
How to cook: Form a patty from the ground turkey and spices, then cook it. Make a simple burger sauce by mixing tomato paste and balsamic vinegar, and spread it on the bread or bun. Then, add a slice of tomato, a slice of cheese, basil leaves, and the cooked patty.
Fish is a good source of lean protein. Grill or bake the fish to keep calories low.
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Fish tacos contain lean protein from the fish and fiber from the salsa inside. Two grilled fish tacos provide about 26 grams of protein. This makes up more than a third of the protein requirement for an adult weighing around 165 pounds (75 kilograms).
Note: Adults need at least 0.36 grams of protein per pound of body weight (0.8 grams per kilogram). However, people with active lifestyles will need more protein to maintain and build muscle. Optimal protein intake can also vary based on factors such as age, metabolism, and health status.
Ingredients for two grilled fish tacos with salsa:
- 1 tilapia fillet
- 1/4 tbsp chili powder
- 1/4 cup tomatoes
- 1/2 red bell pepper
- 1/4 red onion
- 1/4 jalapeno pepper
- Fresh cilantro
- 1/2 tsp lemon juice
- 2 small tortillas
How to cook: First, bake or grill the fish with spices of your choice and chili powder. Then, make the salsa by combining the chopped tomatoes, red bell pepper, red onion, jalapeño, cilantro, spices, and lemon juice to taste. Finally, fill each tortilla with the fish and salsa.
Cauliflower provides a low-carb rice alternative, while shrimp is high in protein and omega 3s.
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This recipe uses cauliflower as “rice” to lower carb intake. However, you can also use brown rice if you’re not aiming for low-carb foods. Shrimp is high in protein and omega-3 fatty acids, which can help support heart health. The meal contains about 19 grams of protein total.
Note: High protein intake can help with weight loss, too. A study found that low-calorie, high-protein diets led to a body weight loss of about 15-17 pounds (7-8 kilograms) over six months in people with type 2 diabetes.
Ingredients for one serving of cauliflower fried rice with shrimp:
- 3 oz of shrimp
- 1/2 large carrot
- 3/4 cup cauliflower florets
- 1 green onion
- 1 tbsp olive oil
- 1 tbs sesame oil
- 1 tbsp reduced-sodium soy sauce
- 1/8 tbs black pepper
How to cook: Finely chop the cauliflower to make it resemble rice. Then, sauté the green onions and carrots in olive oil for about 5 minutes. Add the shrimp, sesame oil, soy sauce, and spices, and cook until the shrimp are almost cooked through. Then, add the cauliflower and cook until the cauliflower becomes crispy.
Pair protein-rich chicken with mixed vegetables for plenty of fiber and nutrients.
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The recipe contains a good amount of protein and plenty of fiber from the vegetables. It’s a great option for a low-fat, low-carb, yet high-protein meal. One serving contains about 19 grams of protein.
Ingredients for one serving of garlic chicken thighs with vegetables:
- 1 boneless, skinless chicken thigh
- 1 tbsp olive oil
- 1/2 medium zucchini
- 1/4 bell pepper
- 1/4 small onion
- 1/4 cup cherry tomatoes
- 1 clove garlic
- 1/4 tbs dried thyme
- 1/4 tbs dried rosemary
- 1/4 tbs paprika
- Salt and pepper
How to cook: Season the chicken thigh with thyme, rosemary, paprika, salt, and pepper. Cook the chicken in a hot pan for about 5-6 minutes on each side until browned. Add all the vegetables and sauté for 3-4 minutes until they soften. Make sure the chicken is cooked through before eating.
Polenta, egg, and vegetables provides a balanced source of carbs, protein, fiber, and fats.
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This savory dish is great for breakfast, lunch, or dinner. It’s a balanced meal, providing carbs, protein, fiber, and fats. It contains about 14 grams of protein total.
Ingredients for one serving of creamy polenta, fried egg, and roasted veggies:
- 3 tbsp instant polenta
- 1/2 cup low-fat milk
- 2 tbs low-fat cottage cheese
- 1 large egg
- 6 mushrooms
- 2 asparagus spears
- 1 small carrot
- 1 large shallot
- 1 tbsp olive oil
- 3/4 tbsp balsamic vinegar
- 1 tbs fresh thyme
- 1/8 tbs ground pepper
- 1/8 tbs salt
How to cook: First, cook the eggs and set them aside. Next, cook the shallots, diced mushrooms, asparagus, and carrots in olive oil until they become tender. In another pan, mix the milk and polenta, and cook until thickened, then add the cottage cheese. Now, prepare the plate: first, layer the polenta, then top with the vegetables, and finish with the egg on top.
Pizza-style spaghetti squash is a low-calorie meal option. Adding meat provides protein.
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Spaghetti squash pizza boats are a low-calorie, pizza-like dish. The recipe typically contains cheese and pepperoni as a protein source. However, if you don’t prefer pepperoni, you can replace it with ground lean meat as an alternative protein source.
The recipe contains about 12 grams of protein per serving.
Ingredients for one serving of spaghetti squash pizza boats:
- 1/4 medium spaghetti squash
- 12 pepperoni slices or 1 oz lean ground beef
- 1/4 cup shredded mozzarella cheese
- ½ tbsp olive oil
- 1/2 cup pasta sauce
- 1/8 tbs garlic powder
- Salt and pepper
How to cook: First, cut the spaghetti squash in half and remove the seeds. Cook the squash in the microwave in a microwave-safe dish with a little bit of water until the strands pull apart easily. Once cooked, separate the squash strands from the shell. Use the shell as a cup and fill it with a mixture of olive oil, seasonings, squash strands, and pasta sauce, then top with pepperoni and cheese. Bake each filled shell at 400°F for 5-10 minutes.
Here are some meal prep tips to boost protein intake while keeping calories low:
- Add plant-based protein sources to meals. Plant proteins tend to be low in fat and high in fiber. These include beans, legumes, nuts, and seeds.
- Use dairy as a side dish to your meal. For example, adding yogurt or kefir to your meal can boost protein intake.
- Choose lean meats to keep calories lower. When buying meat, choose those that naturally have a lower fat content, such as turkey and chicken. In some cases, you can also separate fats from meats, such as by draining ground beef after cooking.
- Consider calories per serving. Some foods are denser in calories than others. Adding vegetables to meals can increase the serving size while keeping calories lower.
- Prepare high-protein snacks to increase daily protein intake. Some high-protein snacks include nut-and-seed trail mix, a cup of milk, a banana with nut butter, hard-boiled eggs, cheese sticks, and jerky.
- Meal prep ahead for when you don’t have time to prepare fresh meals. You can cook separate batches of foods like lean meats, eggs, legumes, beans, and vegetables. Then, combine them as you like throughout the week.
- Spread your protein intake throughout the day. This can help with digestion and make it easier to achieve your daily protein goal by getting it from both meals and snacks.
A high-protein, low-calorie diet can help with weight management and muscle building. You can create a variety of high-protein meals by adding protein sources like lean meats, beans, legumes, eggs, dairy, nuts, and seeds to your plate.
