Written by Chef Arman Jules | Updated: May 2024
As a professional chef with a passion for smart, flavorful eating, I’ve spent years helping people bridge the gap between gourmet taste and healthy living. And if there’s one thing I’ve learned? Eating high-protein low-calorie meals isn’t just about nutrition — it’s about flavor, satisfaction, and long-term sustainability.
In this article, I’m sharing 50+ easy, high-protein, low-calorie recipes — every single one clocking in at at least 25g of protein and no more than 350 calories per serving. Whether you’re looking to lose weight, build muscle, or just eat cleaner without sacrificing flavor, you’re in the right place.
💡 Why High-Protein, Low-Calorie Meals Work
Let’s get this straight: Protein isn’t just for bodybuilders. It plays a crucial role in muscle repair, metabolism, hormone regulation, and — most importantly for many of us — satiety.
- Keyword: High Protein Meals – Meals rich in protein keep you fuller for longer and help curb unnecessary snacking.
- Keyword: Low-Calorie Recipes – Keeping meals under 350 calories ensures you’re in a calorie deficit without ever feeling deprived.
The combination of lean protein and smart calorie control is a winning formula for anyone who wants real results.
🍳 What Makes a Meal High-Protein AND Low-Calorie?
To hit our benchmark — at least 25g protein, under 350 calories — we need to be precise with ingredients, cooking methods, and portion control.
Common protein sources I recommend:
- Chicken breast
- Turkey mince
- Salmon & cod
- Egg whites
- Tofu & tempeh
- Greek yogurt & cottage cheese
- Lentils, beans (smartly portioned)
Cooking tips from my kitchen:
- Grill, roast, steam — avoid frying.
- Use fresh herbs, vinegars, citrus, and spices instead of calorie-laden sauces.
- Incorporate fiber-rich vegetables to bulk meals up without adding calories.
“Flavor isn’t about fat — it’s about layering spices, textures, and smart pairings.” — Chef Arman
🥗 50+ Easy High-Protein Low-Calorie Meals (25g+ Protein | ≤350 Calories)
Here’s a curated breakdown of chef-tested meals that are both functional and flavorful. You’ll find options for every craving — from creamy comfort foods to spicy stir-fries.
🍽️ 1. Lemon Herb Grilled Chicken with Quinoa Salad
Protein: 32g | Calories: 310
This meal is a weekly staple in my kitchen — not just because it’s lean and light, but because it bursts with citrus and herbaceous flavor. The juicy grilled chicken breast is marinated in lemon juice, garlic, and oregano, seared to golden perfection, and laid over a fluffy bed of tricolor quinoa tossed with chopped parsley, cherry tomatoes, and a splash of olive oil.
Why it works:
- Lemon juice and garlic tenderize and flavor the chicken without adding calories.
- Quinoa adds a complete plant protein punch and keeps it gluten-free.
- Ideal for meal prep, as it holds texture and flavor even after 3 days in the fridge.
Chef’s Tip:
Zest the lemon before juicing — that aromatic citrus oil in the peel adds bright complexity to the marinade.
🌯 2. Spicy Turkey Lettuce Wraps
Protein: 28g | Calories: 295
Think of this dish as your healthy answer to takeout. I sauté lean ground turkey with minced garlic, fresh ginger, and crushed red pepper, then finish it off with a splash of tamari and rice vinegar. Wrapped in crisp butter lettuce, these bites are spicy, juicy, and wildly satisfying.
Why it works:
- Turkey breast mince is ultra-lean and packed with protein.
- Lettuce leaves keep it low-carb, low-calorie, and refreshingly crisp.
- Great for low-calorie lunch ideas or even appetizers for guests.
Chef’s Tip:
Add julienned carrots or bean sprouts for crunch and texture without piling on calories.
🥒 3. Garlic Shrimp & Zoodles (Zucchini Noodles)
Protein: 30g | Calories: 270
This one’s for my seafood lovers. Shrimp cook fast — and they take on bold flavors like garlic, chili flakes, and lemon in seconds. Toss them with spiralized zucchini for a pasta-like texture without the heaviness. It’s a keto-friendly, low-carb, low-calorie powerhouse.
Why it works:
- Shrimp has one of the highest protein-to-calorie ratios.
- Zucchini noodles mimic pasta texture, keeping things light and hydrating.
- Ready in under 15 minutes, making it a quick healthy dinner recipe.
Chef’s Tip:
Use a cast-iron pan to get a slightly charred finish on the shrimp — adds amazing smoky depth.
🐟 4. Seared Salmon with Cauliflower Mash
Protein: 36g | Calories: 340
A creamy, comforting dish that never feels like “diet food.” I pan-sear skin-on salmon for crisp texture and pair it with a silky mash of steamed cauliflower, Greek yogurt, and garlic. It’s rich in omega-3s and feels indulgent without wrecking your macro count.
Why it works:
- Salmon delivers high-quality protein and essential fats.
- Cauliflower mash mimics mashed potatoes but with a fraction of the calories.
- Works beautifully as a low-calorie high-protein dinner.
Chef’s Tip:
After steaming the cauliflower, let it sit uncovered for 3 minutes before blending — this removes excess moisture and prevents a watery mash.
🥞 5. Cottage Cheese Protein Pancakes
Protein: 27g | Calories: 330
I call this the ultimate breakfast-for-dinner hack. These pancakes blend egg whites, oats, banana, and low-fat cottage cheese into a smooth batter, cooked golden-brown on a nonstick skillet. They’re fluffy, naturally sweet, and protein-dense.
Why it works:
- Cottage cheese + egg whites = double protein hit.
- Oats and banana add complex carbs and natural sweetness.
- Excellent for post-workout recovery meals.
Chef’s Tip:
Blend the batter for at least 30 seconds — it breaks down the oats and ensures a perfect pancake rise.
🍛 6. Thai Basil Chicken with Steamed Broccoli
Protein: 31g | Calories: 325
Savory, spicy, and fragrant — this dish delivers street food vibes without the grease. I stir-fry ground chicken breast in sesame oil with garlic, bird’s eye chili, shallots, and a heap of fresh Thai basil. Served alongside lightly steamed broccoli, it’s clean yet fiery.
Why it works:
- Ground chicken absorbs flavor deeply, making it ideal for stir-fries.
- Broccoli fills the plate without piling on calories.
- The flavor intensity kills cravings for fast food.
Chef’s Tip:
Flash-fry basil leaves separately in avocado oil for a crispy topping — adds crunch and aroma.
🥗 7. Tofu Power Bowl with Tahini Drizzle
Protein: 26g | Calories: 340
This vegan-friendly dish is a protein powerhouse. I bake extra-firm tofu cubes until golden, pair them with roasted sweet potato chunks, massaged kale, and a silky tahini-lemon drizzle. It’s vibrant, filling, and meal-prep gold.
Why it works:
- Tofu + tahini = plant-based protein and healthy fats.
- Sweet potatoes keep energy stable with complex carbs.
- It’s one of my go-to vegetarian high-protein meal prep options.
Chef’s Tip:
Toss tofu in a little cornstarch before baking — it crisps up beautifully in the oven.
🥩 8. Pepper Steak Stir-Fry with Cauli Rice
Protein: 29g | Calories: 315
Bold and beefy, but clean. I slice lean flank steak thin and marinate it in tamari, garlic, and black pepper. Flash-seared with bell peppers and onions, then served over cauliflower rice. It’s the low-carb version of your favorite takeout beef stir-fry.
Why it works:
- Flank steak is high in protein and iron, but lean.
- Cauliflower rice brings volume without carbs or calories.
- A perfect low-calorie, high-protein dinner idea for meat lovers.
Chef’s Tip:
Slice steak against the grain and freeze for 15 mins before slicing — cleaner cuts and better texture.
🍲 9. Spicy Lentil & Tomato Soup with Greek Yogurt Swirl
Protein: 25g | Calories: 290
Comfort in a bowl — hearty red lentils simmered with tomato, cumin, coriander, and paprika, finished with a dollop of tangy Greek yogurt. This soup is vegetarian, creamy, and packed with both protein and fiber.
Why it works:
- Lentils are loaded with protein, fiber, and minerals.
- Greek yogurt adds creaminess and an extra protein layer.
- Ideal for low-calorie lunch ideas that actually satisfy.
Chef’s Tip:
Blend half the soup and leave the rest chunky — best of both textures.
🧆 10. Chicken Meatballs with Roasted Veggies
Protein: 34g | Calories: 330
These juicy chicken meatballs are seasoned with Italian herbs, garlic, and onion, then oven-baked to golden perfection. Paired with roasted zucchini, bell pepper, and red onion, this is a weeknight winner that’s easy to batch.
Why it works:
- Lean chicken mince keeps the fat down and protein up.
- Roasting everything together saves time and boosts flavor.
- One of my go-to high-protein meal prep recipes.
Chef’s Tip:
Add a touch of grated zucchini into the meatball mix — it keeps them juicy without extra fat.
🍤 11. Chili Lime Shrimp Taco Bowl
Protein: 28g | Calories: 345
This deconstructed taco bowl hits all the notes — spicy, tangy, and creamy. I marinate shrimp in lime juice, chili powder, and garlic, then quick-sear them and layer over shredded cabbage, grilled corn, and a smear of avocado crema.
Why it works:
- Shrimp is lean, fast-cooking, and flavor-absorbing.
- Cabbage bulks it up for fiber and crunch.
- Avocado adds healthy fat to make it satiating.
Chef’s Tip:
Grill your corn until charred — the smoky sweetness rounds out the spice beautifully.
🍳 12. Egg White Veggie Scramble with Turkey Bacon
Protein: 30g | Calories: 300
A protein-packed breakfast (or dinner!) that never disappoints. I scramble fluffy egg whites with spinach, bell peppers, and mushrooms, topped with crispy turkey bacon strips. Clean, simple, energizing.
Why it works:
- Egg whites give pure protein without the fat.
- Turkey bacon satisfies the savory craving.
- Perfect for a low-calorie, high-protein breakfast idea.
Chef’s Tip:
Cook veggies in a nonstick pan with a splash of broth instead of oil to save calories and keep them tender.
🥬 13. Grilled Tempeh with Balsamic Glazed Brussels Sprouts
Protein: 26g | Calories: 330
Tempeh is my go-to for a chewy, nutty, protein-dense base. I slice and marinate it in balsamic vinegar, tamari, and rosemary before grilling it to a golden crust. It’s served alongside roasted Brussels sprouts tossed in a light balsamic glaze. A hearty, plant-based plate that eats like a steak dinner.
Why it works:
- Tempeh delivers complete plant protein and gut-friendly probiotics.
- Brussels sprouts provide fiber, texture, and a sweet-savory punch.
- A great vegan high-protein dinner idea with depth of flavor.
Chef’s Tip:
Steam tempeh for 10 minutes before marinating — it softens the bitter notes and makes it soak up flavor like a sponge.
🥣 14. Greek Yogurt Chicken Salad with Apple & Walnuts
Protein: 29g | Calories: 345
This isn’t your grandma’s mayo-heavy chicken salad. I shred poached chicken breast and mix it with thick Greek yogurt, diced apples, celery, Dijon mustard, and chopped walnuts. It’s creamy, crunchy, tangy, and sweet — all at once.
Why it works:
- Greek yogurt keeps the protein high and the fat low.
- Apples & walnuts give this a fresh crunch and heart-healthy fats.
- Works beautifully as a meal prep lunch or lettuce wrap filling.
Chef’s Tip:
Let the salad sit for 30 minutes in the fridge before serving — flavors meld and deepen.
🧄 15. Garlic-Lime Cod with Cucumber Avocado Salsa
Protein: 27g | Calories: 310
This light, zesty dish is summer on a plate. I bake flaky cod fillets with garlic, lime zest, and paprika until tender, then top with a salsa made from diced cucumber, red onion, avocado, and cilantro. It’s refreshing and balanced.
Why it works:
- Cod is low in calories and high in lean protein.
- Cucumber salsa keeps the meal hydrating and cooling.
- Ideal for light dinners or when you’re watching sodium.
Chef’s Tip:
Salt the cucumber beforehand and drain excess water — it keeps the salsa crisp, not soggy.
🥒 16. Chickpea Tuna Stuffed Peppers
Protein: 25g | Calories: 330
I mash canned tuna and chickpeas with Greek yogurt, chopped pickles, capers, and Dijon, then stuff it into raw bell pepper halves. It’s crunchy, savory, tangy, and ridiculously simple.
Why it works:
- Tuna + chickpeas = complete protein + fiber.
- Bell peppers double as both veggie and vessel — no bread required.
- A clever, clean take on a low-calorie lunch recipe.
Chef’s Tip:
Use a fork to mash the chickpeas — you want texture, not a paste.
🥘 17. Eggplant Turkey Skillet with Fresh Herbs
Protein: 28g | Calories: 320
I sauté lean turkey mince with diced eggplant, cherry tomatoes, onions, and loads of basil and oregano. Finished with a squeeze of lemon, it’s rustic, hearty, and Mediterranean-inspired — all in one skillet.
Why it works:
- Eggplant absorbs flavor while keeping calories low.
- Ground turkey delivers the protein with minimal fat.
- Excellent for batch cooking or one-pan weeknight meals.
Chef’s Tip:
Salt the eggplant cubes and let them sit for 10 minutes before cooking — it removes bitterness and improves texture.