This post will show you the best easy low calorie high protein meals for healthy lunches and dinners.
Struggling to find meals that are low in calories but high in protein?
We’ve got you covered with these 25 easy and healthy recipes that are perfect for meal prep, quick dinners, or even a cold lunch on the go.
Whether you’re looking for chicken, ground beef, or vegetarian options, these low-carb, high-protein meals will satisfy your cravings without breaking your diet. Say hello to delicious, guilt-free meals that are simple to make and perfect for every day of the week!
25 Easy Low Calorie High Protein Meals:
1. High Protein Creamy Garlic Cheesy Chicken & Potatoes
Creamy garlic parm chicken with cheesy potatoes makes for an easy, one-pan dinner that’s both healthy and satisfying. Perfect for meal prep, this low calorie high protein meal comes in at 502 calories per serving & 53 grams of protein.
Recipe by: Jalalsamfit
2. Meal Prep Cheeseburger Bowls
These cheeseburger bowls offer a balanced meal with seasoned ground beef and fresh veggies, making them a perfect meal prep option. An easy, high-protein lunch that’s light and healthy.
Recipe by: Lauren Fit Foodie
Related: 31 High Protein Lunch Meal Prep Recipes
3. High Protein Buffalo Chicken Bowls
Made with canned chicken, this high protein low calorie meal delivers 60 grams of protein per serving. Pair it with tortilla chips or veggies for a satisfying and easy lunch or snack.
Recipe by: Makayla Thomas Fit
4. Low Calorie Shrimp Taco Bowls
Want to make your meal prep fun and tasty? These shrimp taco rice bowls are packed with fresh ingredients, healthy protein, and only contain 370 calories each!
Recipe by: OhClary
Related: 27 Best Rice Bowl Recipes to Try
Make these buffalo chicken rice bowls in your slow cooker or Instant Pot for a simple and high-protein meal. Filled with shredded buffalo chicken, rice, veggies, and a homemade ranch dressing, they’re great for a quick and easy dinner.
Recipe by: Mary’s Whole Life
Related: 35 Easy High-Protein Bowl Recipes
6. High Protein Creamy Chicken Nandos Pasta
This high protein low calorie meal is perfect for meal prep, helping you lose fat and build muscle with 50g of protein per serving. It’s super simple to make and comes in at just under 500 calories.
Recipe by: AussieFitness
This high protein low fat chicken alfredo pairs bold, blackened chicken tenders with creamy fettuccine for a delicious and healthy dinner. Ready in 30 minutes, it’s an easy choice for a quick weeknight meal.
Recipe by: Lauren Fit Foodie
8. Sheet Pan Salmon and Veggies
This baked sheet pan salmon and asparagus is perfect for busy nights. Everything cooks together in the oven for a delicious, easy dinner that’s both healthy and flavorful.
Recipe by: OhClary
These bacon cheeseburger bowls pack all the flavors of a classic burger without the buns. Filled with lean ground beef, fresh veggies, shredded cheese, and homemade Big Mac sauce, they make an easy and delicious high-protein low calorie meal.
Recipe by: Mary’s Whole Life
Related: 25 Easy Packed Lunch Ideas for Work
This quick skillet parmesan chicken and zucchini is a one-pan wonder with crispy breaded chicken cutlets and garlicky zucchini. A simple and healthy dinner that everyone will love.
Recipe by: Wholesome Made Easy
10. Chicken Green Bean Skillet
For a simple and healthy meal, try this chicken green bean skillet with seasoned chicken and fresh green beans in a lemony garlic butter sauce. Ready in under 30 minutes, it’s perfect for busy days.
Recipe by: Wholesome Made Easy
These fresh spring rolls are a light lunch idea, featuring a mix of vibrant veggies, vermicelli noodles, and crispy tofu. Wrapped in rice wrappers and served with a zesty peanut sauce, they’re the perfect cold lunch for hot days.
Recipe by: Vegan Huggs
12. Low-Calorie Flat Bread Chicken Parmesan Pizza
Enjoy this fast and easy low calorie chicken parmesan pizza made with 60-calorie pita bread, canned chicken, and mini pepperoni. You can eat the whole thing and stay on track with your nutrition goals.
Recipe by: Health Beet
These Mediterranean bowls are a healthy meal prep option with 35g of protein, combining quinoa, spinach, and seasoned chicken. Topped with hummus, feta, and olives, they’re delicious and keep well in the fridge for a satisfying lunch all week.
Recipe by: Olivia’s Kitchen
Enjoy your pasta fix with this high protein pasta salad, packed with chickpea pasta, veggies, and a creamy greek yogurt dressing. Perfect for meal prep or a delicious family dinner, each serving offers 29g of protein and 17g of fiber to keep you satisfied.
Recipe by: Olivia’s Kitchen
Related: 25 Easy High Protein Breakfast Ideas
Get ready to make this ultimate green or black olive soup your go-to comfort food. Packed with rich flavors and the option for herb-infused olive oil, it’s a dish you’ll crave again and again.
Recipe by: The Fruity Jem
Tomato carpaccio is an easy, no-cook dish that takes just 10 minutes to make and will impress with its flavor and presentation.
Recipe by: The Fruity Jem
17. Buffalo Chicken Spaghetti Squash Casserole
Enjoy game day flavors any night with this creamy buffalo chicken spaghetti squash casserole. It’s a protein-packed, fiber-rich meal that’s lightened-up and perfect for a quick family dinner using leftover rotisserie chicken.
Recipe by: Haute & Healthy Living
18. Turkey Meatballs with Zoodles
Make your Sunday meal prep a breeze with these whole 30 turkey meatballs. Healthy, protein-packed, and ready in under 30 minutes, they’re the perfect dish to keep you energized all day.
Recipe by: One Clever Chef
This single-serve air fryer feta pasta lets you enjoy the TikTok viral recipe in minutes. Perfect for a lazy dinner, it’s healthy, easy, and made with just a few simple ingredients—ideal for when you’re cooking for one.
Recipe by: Oh Clary
20. Mahi Mahi Recipe
This easy mahi mahi recipe with lemon garlic sauce is a simple and delicious way to enjoy tender, flaky white fish. Perfect for a quick, healthy meal that’s full of flavor.
Recipe by: The Forked Spoon
21. Slow Cooker Chicken Tortilla Soup
This slow-cooker chicken tortilla soup is the ultimate Tex-Mex comfort food, combining tender chicken, crispy tortilla strips, and flavorful spices. An easy meal that’s perfect for busy weeknights or cozy weekends.
Recipe by: Tessie’s Table
22. BBQ Pineapple Chicken Kabobs
These BBQ chicken and pineapple kabobs are a grilling season favorite, with juicy chicken, sweet caramelized pineapple, and colorful bell peppers in a tasty BBQ glaze. Perfect for a backyard barbecue or a quick weeknight dinner.
Recipe by: Simple & Fraiche
Enjoy a low-carb version of a classic with these stuffed bell peppers without rice. Simple to prepare with ingredients you already have, this easy recipe will quickly become a meal rotation favorite.
Recipe by: Simple & Fraiche
Satisfy your pizza cravings with this cottage cheese pizza bowl, combining the creaminess of whipped cottage cheese with all your favorite toppings. Baked to perfection, it’s a match made in heaven.
Recipe by: Simple & Fraiche
25. Slow Cooker Asian Pork with Peppers
This slow-cooker Asian pork with peppers is a simple and flavorful dish that’s super lean. Serve it over rice for a quick, delicious, and satisfying meal.
Recipe by: From Valerie’s Kitchen
26. Healthy Hawaiian Haystacks
This healthy Hawaiian Haystacks recipe cuts calories while still delivering all the classic flavors, helping you stay on track with your health goals. A lighter version of the traditional dish, perfect for a satisfying meal.
Recipe by: Health Beet
Want a healthy and simple dinner that’s easy to prep for the week? This Greek chicken quinoa bowl is a high-protein, low-calorie meal that’s perfect for meal prepping and packed with nutritious ingredients.
Per Serving: Calories: 410, Protein: 33 g, Fat: 18g, Carbs: 30g
Recipe by: OhClary
Which one of these high protein low cal meals will you be trying out first?
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