Are you trying to lose weight, but struggling to find recipes that are both delicious and nutritious? Look no further! High-protein, low-calorie meals can be a game-changer for those looking to shed pounds while still enjoying their favorite dishes. In this article, we’ll dive into 20 mouth-watering recipes that pack a protein punch without sacrificing flavor or quality.
From grilled chicken breasts to quinoa salads and even protein-packed smoothies, these recipes are sure to satisfy your cravings while supporting your weight loss goals. Whether you’re a busy professional looking for quick and easy meals or a health enthusiast seeking inspiration for meal prep, we’ve got you covered. In the following pages, we’ll explore each of these 20 recipes in detail, providing step-by-step instructions and nutritional information to help you make informed choices.
Grilled Lemon Herb Chicken Breast
Brighten up your meal with this flavorful and refreshing Grilled Lemon Herb Chicken Breast recipe. The combination of zesty lemon, aromatic herbs, and smoky grill marks creates a dish that’s perfect for any occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 tablespoon chopped fresh thyme
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together lemon juice, olive oil, garlic, rosemary, and thyme.
3. Place chicken breasts in a shallow dish and brush the lemon herb mixture evenly over both sides of the chicken.
4. Season with salt and pepper to taste.
5. Grill chicken for 6-8 minutes per side, or until cooked through.
6. Let chicken rest for 5 minutes before serving.
Cooking Time: 12-16 minutes
Baked Salmon with Asparagus
This recipe brings together the flavors of salmon and asparagus in a simple and delicious way, perfect for a quick weeknight dinner.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets on one half of the baking sheet.
4. In a small bowl, mix together olive oil, garlic, salt, and pepper.
5. Brush the mixture evenly over both sides of the salmon.
6. Arrange the asparagus spears on the other half of the baking sheet.
7. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
8. Garnish with chopped parsley if desired.
Cooking Time: 12-15 minutes
Turkey and Spinach Stuffed Bell Peppers
These colorful bell peppers are filled with a savory mixture of turkey, spinach, and cheese, making for a delicious and nutritious main dish or side. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 lb ground turkey
– 1 cup fresh spinach leaves
– 1/2 cup cooked white rice
– 1/2 cup shredded cheddar cheese
– 1/4 cup chopped onion
– 2 cloves garlic, minced
– 1 tsp paprika
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off tops of bell peppers and remove seeds and membranes.
3. In a large skillet, cook turkey until browned, breaking into small pieces.
4. Add spinach, rice, cheese, onion, garlic, paprika, salt, and pepper to the skillet. Cook until spinach is wilted.
5. Stuff each bell pepper with the turkey mixture, filling to the top.
6. Place peppers in a baking dish and bake for 25-30 minutes or until tender.
Cooking Time: 25-30 minutes
Greek Yogurt Protein Pancakes
Start your day off right with these fluffy and nutritious pancakes made with Greek yogurt, protein powder, and whole wheat flour. Perfect for a post-workout breakfast or a quick snack.
Ingredients:
– 1 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup plain Greek yogurt
– 1 scoop vanilla protein powder (20g protein)
– 1 large egg
– 1/2 teaspoon baking powder
– Pinch of salt
– Optional: blueberries, walnuts, or honey for topping
Instructions:
1. In a bowl, whisk together oats, flour, and baking powder.
2. In a separate bowl, combine Greek yogurt, protein powder, and egg. Whisk until smooth.
3. Add the dry ingredients to the wet ingredients and stir until just combined (do not overmix).
4. Cook on a non-stick skillet or griddle over medium heat for 2-3 minutes per side.
5. Serve warm with your choice of toppings.
Cooking Time: 6-8 minutes
Quinoa and Black Bean Salad
This hearty salad combines the nutty flavor of quinoa with the protein-rich goodness of black beans, all tied together with a zesty dressing. Perfect for a quick lunch or dinner, this recipe is also vegan-friendly and gluten-free!
Ingredients:
– 1 cup quinoa
– 2 cups water
– 1 can black beans, drained and rinsed
– 1/2 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 teaspoon olive oil
– Salt and pepper to taste
Instructions:
1. Rinse quinoa in a fine-mesh strainer and cook according to package instructions using 2 cups of water.
2. In a large bowl, combine cooked quinoa, black beans, red bell pepper, and cilantro.
3. In a small bowl, whisk together lime juice and olive oil. Pour dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Egg White Omelette with Mushrooms
A classic breakfast or brunch option gets a protein-packed twist with this egg white omelette recipe, featuring sautéed mushrooms for added flavor and texture.
Ingredients:
– 2 large egg whites
– 1/2 cup sliced mushrooms (button or cremini work well)
– 1 tablespoon butter or non-stick cooking spray
– Salt and pepper to taste
– Optional: chopped fresh herbs like parsley or chives for garnish
Instructions:
1. In a small bowl, whisk together the egg whites until frothy.
2. Heat the butter or non-stick cooking spray in a medium non-stick skillet over medium heat.
3. Add the mushrooms and cook until they release their moisture and start to brown, about 3-4 minutes.
4. Pour the egg mixture over the mushrooms and cook for an additional 2-3 minutes, until the eggs are almost set.
5. Use a spatula to gently fold the omelette in half.
6. Cook for another minute, then slide onto a plate and serve hot.
Cooking Time: 8-10 minutes
Tofu Stir-Fry with Broccoli
A classic Chinese-inspired dish that combines the tender texture of tofu with the crunch of broccoli, all wrapped up in a flavorful and easy-to-make stir-fry.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups broccoli florets
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– 1 teaspoon oyster sauce (optional)
– Salt and pepper to taste
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until golden brown on all sides, about 3-4 minutes. Remove from the pan and set aside.
3. Add the onion and garlic to the pan and cook until the onion is translucent, about 1 minute.
4. Add the broccoli to the pan and stir-fry for 2-3 minutes or until tender but still crisp.
5. Return the tofu to the pan and stir in soy sauce and oyster sauce (if using). Season with salt and pepper to taste.
6. Serve immediately over steamed rice or noodles.
Cooking Time: 15 minutes
Shrimp and Avocado Salad
A refreshing and flavorful salad that combines succulent shrimp with creamy avocado, perfect for a light and healthy meal or as a side dish.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 ripe avocados, diced
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste
Instructions:
1. In a medium bowl, combine shrimp, avocado, red onion, and cilantro.
2. Squeeze lime juice over the mixture and toss gently to coat.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None, as this salad is served chilled.
Lentil and Vegetable Soup
This hearty lentil soup is a perfect blend of plant-based protein, fiber, and flavor. With the addition of aromatic vegetables, it’s a comforting and nutritious meal option for any time of the year.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 4 cups vegetable broth
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until tender.
2. Add the lentils, vegetable broth, diced tomatoes, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
3. Season with salt and pepper to taste. Serve hot.
Cooking Time: 35-45 minutes
Grilled Cod with Mango Salsa
This recipe combines the delicate flavor of grilled cod with the sweet and tangy taste of mango salsa, perfect for a light and flavorful meal.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 ripe mango, diced
– 1/2 cup red onion, finely chopped
– 1 jalapeño pepper, seeded and finely chopped
– 1 tablespoon lime juice
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat grill to medium-high heat.
2. Season cod fillets with salt and pepper.
3. Grill cod for 4-5 minutes per side, or until cooked through.
4. Meanwhile, combine mango, red onion, jalapeño, and lime juice in a bowl.
5. Serve grilled cod with mango salsa spooned over the top. Garnish with cilantro leaves.
6. Cooking time: 10-12 minutes.
Cottage Cheese and Berry Bowl
A refreshing and healthy breakfast or snack option that combines the creaminess of cottage cheese with the sweetness of fresh berries.
Ingredients:
– 1 cup cottage cheese
– 1/2 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
– Fresh mint leaves for garnish (optional)
Instructions:
1. In a small bowl, mix together the cottage cheese, honey, vanilla extract, and salt until smooth.
2. Spoon the cottage cheese mixture into a serving bowl or glass.
3. Top the cottage cheese with the mixed berries.
4. Serve immediately, garnished with fresh mint leaves if desired.
Cooking Time: 5 minutes
Chickpea and Spinach Curry
This hearty and flavorful curry is a perfect blend of Indian spices, tender chickpeas, and fresh spinach. It’s an easy and satisfying meal for any day.
Ingredients:
– 1 can chickpeas (14 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 1 can coconut milk (14 oz)
– 2 tablespoons olive oil
Instructions:
1. Heat the oil in a large saucepan over medium heat.
2. Add the onion and cook until softened, about 3 minutes.
3. Add the garlic, curry powder, cumin, turmeric, paprika, salt, and pepper. Cook for 1 minute.
4. Stir in the chickpeas and coconut milk. Bring to a simmer.
5. Reduce heat to low and let cook for 10-15 minutes or until the flavors have melded together.
6. Stir in the fresh spinach leaves and cook until wilted.
Cooking Time: 20-25 minutes
Zucchini Noodles with Turkey Meatballs
A healthy twist on traditional pasta dishes, this recipe combines the flavors of turkey meatballs with zucchini noodles for a nutritious and delicious meal.
Ingredients:
– 1 medium zucchini
– 1 pound ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 cup marinara sauce (homemade or store-bought)
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Spiralize the zucchini into noodles.
3. In a bowl, combine ground turkey, breadcrumbs, egg, salt, and pepper. Mix well with your hands until just combined. Do not overmix.
4. Form into small meatballs (about 1 1/2 inches in diameter). Place on a baking sheet lined with parchment paper.
5. Drizzle the olive oil over the meatballs and bake for 15-20 minutes, or until cooked through.
6. Cook the zucchini noodles according to package instructions or by sautéing them in a little olive oil for about 3-4 minutes.
7. Combine cooked zucchini noodles with marinara sauce and turkey meatballs. Top with grated Parmesan cheese if desired.
Cooking Time: 30-40 minutes
Baked Chicken and Sweet Potato
Elevate your meal game with this effortless recipe that combines the flavors of juicy chicken and sweet potato. With just a few ingredients and minimal prep, you’ll be enjoying a satisfying dinner in no time.
Ingredients:
– 2 lbs boneless, skinless chicken breasts
– 2 large sweet potatoes, peeled and cubed
– 2 tbsp olive oil
– 1 tsp salt
– 1 tsp pepper
– 1 tsp garlic powder
– 1 tsp paprika
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the chicken breasts on one half of the baking sheet, drizzle with olive oil, and sprinkle with salt, pepper, garlic powder, and paprika.
4. Toss the sweet potato cubes with olive oil, salt, and pepper, then spread them out on the other half of the baking sheet.
5. Bake for 35-40 minutes or until the chicken is cooked through and the sweet potatoes are tender.
6. Serve hot and enjoy!
Cooking Time: 35-40 minutes
Protein-Packed Green Smoothie
A refreshing and nutritious drink that’s packed with protein to fuel your active lifestyle.
Ingredients:
– 1 cup frozen spinach
– 1/2 cup plain Greek yogurt
– 1 scoop vanilla protein powder
– 1/2 banana, sliced
– 1/2 cup unsweetened almond milk
– 1 tablespoon chia seeds
– Ice cubes (as needed)
Instructions:
1. Add all the ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness or consistency as needed.
3. Pour into a glass and serve immediately.
Cooking Time: None, just blend!
Enjoy your protein-packed green smoothie, perfect for post-workout or a quick pick-me-up any time of the day.
Edamame and Quinoa Bowl
This recipe combines the nutty flavor of quinoa with the sweet, tender taste of edamame, perfect for a quick and satisfying meal.
Ingredients:
– 1 cup cooked quinoa
– 1 cup frozen edamame, thawed
– 2 tablespoons olive oil
– 1 tablespoon soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions and sesame seeds for garnish (optional)
Instructions:
1. Cook quinoa according to package instructions.
2. In a separate pan, heat the olive oil over medium-high heat. Add edamame and cook until tender, about 3-4 minutes.
3. In a small bowl, whisk together soy sauce and sesame oil. Pour the mixture over the cooked edamame and toss to coat.
4. Combine cooked quinoa and edamame in a bowl. Season with salt and pepper to taste.
5. Garnish with chopped green onions and sesame seeds if desired.
Cooking Time: 15-20 minutes
Spicy Tuna Lettuce Wraps
A refreshing twist on traditional sushi rolls, these Spicy Tuna Lettuce Wraps combine the bold flavors of tuna and sriracha with the crunch of fresh lettuce.
Ingredients:
– 1 can of tuna in water (drained)
– 2 tablespoons of mayonnaise
– 1 tablespoon of sriracha sauce
– 2 cups of mixed greens (lettuce, arugula, etc.)
– 1/4 cup of chopped cilantro
– Salt and pepper to taste
Instructions:
1. In a medium-sized bowl, mix together the tuna, mayonnaise, and sriracha sauce until well combined.
2. Lay a large lettuce leaf flat on a surface.
3. Spoon about 1/4 cup of the tuna mixture onto the center of the lettuce leaf.
4. Sprinkle chopped cilantro over the top of the tuna mixture.
5. Fold the lettuce leaves in half to enclose the filling.
6. Serve immediately and enjoy!
Cooking Time: None! This recipe is a quick and easy prep, ready in just 10 minutes.
Low-Calorie Protein Muffins
These delicious protein-packed muffins are perfect for a quick breakfast or snack on-the-go. With only 120 calories per serving, you can indulge in the guilt-free goodness without compromising your diet.
Ingredients:
– 1 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup unsweetened applesauce
– 1/4 cup plain Greek yogurt
– 1 egg
– 1 tablespoon honey
– 1/2 teaspoon vanilla extract
– Pinch of salt
– Chopped walnuts (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, combine oats, flour, and salt.
3. In a separate bowl, whisk together applesauce, yogurt, egg, honey, and vanilla extract.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Divide the batter evenly among the muffin cups.
6. Bake for 18-20 minutes or until a toothpick inserted comes out clean.
Cooking Time: 18-20 minutes
Servings: 12 muffins
Grilled Shrimp Skewers with Lime
Elevate your outdoor gatherings with these flavorful and refreshing grilled shrimp skewers, perfectly balanced by the zesty zing of lime.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 1/2 cup freshly squeezed lime juice
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon grated ginger
– Salt and pepper to taste
– 10 bamboo skewers
Instructions:
1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together lime juice, garlic, olive oil, and ginger.
3. Add shrimp and toss to coat; season with salt and pepper.
4. Thread shrimp onto skewers, leaving a small space between each piece.
5. Grill for 8-10 minutes per side, or until pink and slightly charred.
6. Serve immediately, garnished with lime wedges and your favorite sides.
Cooking Time: 16-20 minutes
Cauliflower Rice with Chicken and Vegetables
A healthy and flavorful twist on traditional rice, this recipe combines chicken, vegetables, and cauliflower “rice” for a delicious and nutritious meal. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 head of cauliflower
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 cups mixed vegetables (bell peppers, carrots, broccoli)
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
3. In a large skillet, heat olive oil over medium-high heat. Add chicken and cook until browned, about 5-6 minutes. Remove from heat and set aside.
4. Add mixed vegetables to the same skillet and cook until tender, about 3-4 minutes.
5. Combine cooked cauliflower “rice,” chicken, and vegetables in a large bowl. Season with garlic powder, salt, and pepper to taste.
Cooking Time: 20-25 minutes
Summary
Achieve your weight loss goals without sacrificing flavor or nutrition! This article presents 20 delicious high protein low calorie recipes to help you on your journey. From Grilled Lemon Herb Chicken Breast and Baked Salmon with Asparagus to Greek Yogurt Protein Pancakes and Quinoa and Black Bean Salad, these dishes are not only tasty but also packed with protein and under 300 calories per serving. Discover a variety of international cuisines and meal ideas that will keep you full and satisfied while shedding those extra pounds. Try them out today!
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