Delicious Low-Calorie, High-Protein Meals! These quick and satisfying recipes are perfect for anyone juggling a busy schedule and striving to stay on track with their health goals.
Delicious low-calorie, high-protein meals for every occasion!
Between work, family obligations, and finding time for yourself, cooking healthy meals can feel overwhelming—but it doesn’t have to be!
I’ve put together a list of high-protein, low-calorie meals that are so easy and satisfying, you’ll want to make them part of your weekly routine.
These recipes take the stress out of dinnertime because they:
- Are quick and simple to prepare
- Use everyday, affordable ingredients
- Deliver on taste and nutrition
From hearty one-pan dishes and protein-packed salads to oven-baked favorites and easy meal prep ideas, there’s something here to suit every lifestyle and goal.
Let’s make healthy eating easy, delicious, and totally doable!
1. Panda Express Mushroom Chicken Copycat
Panda Express Mushroom Chicken is a quick and healthy dinner favorite!
In just 20 minutes, enjoy tender chicken, zucchini, and mushrooms coated in a flavorful soy garlic ginger sauce.
This easy, one-pan recipe is perfect for busy weeknights and pairs perfectly with rice or noodles. A homemade takeout alternative your family will love!
- Ready in: 30 minutes | Servings: 4
- Kcal: 246 | Protein: 27g | Carbs: 11g | Fiber: Not specified | Fat: 10g
2. Savory Cottage Cheese Bowl
The Savory Cottage Cheese Bowl is a quick, protein-packed meal that’s perfect for busy days! Fresh, vibrant toppings add a burst of flavor, and it’s ready in minutes—no cooking required.
Your family will love customizing their bowls with their favorite ingredients, and you’ll love how easy and healthy this dish is for any time of day.
Ready in: 5 minutes | Servings: 1
Kcal: 221 | Protein: 25g | Carbs: 19g | Fiber: 4.5g | Fat: 8g
3. Simple Garlic Shrimp
Simple Garlic Shrimp is a quick and flavorful dinner recipe!
Juicy shrimp are sautéed in a garlicky butter sauce for a dish that’s warm, fresh, and irresistibly delicious.
Ready in just 15 minutes, it’s perfect for busy weeknights. Serve it over pasta, rice, or with crusty bread for an easy, crowd-pleasing meal everyone will love!
Ready in: 25 minutes | Servings: 4
Kcal: 196 | Protein: 19g | Carbs: 3g | Fiber: – | Fat: 12g
4. Sheet Pan Chicken and Asparagus
One Pan Honey Lemon Chicken Asparagus is a weeknight dinner hero!
Tender chicken, crisp asparagus, and a sweet, tangy honey-lemon glaze come together in just 30 minutes.
It’s bright, flavorful, and made in one pan for easy cleanup. Perfect for busy nights, this healthy, delicious meal will quickly become a family favorite!
Ready in: 35 minutes | Servings: 4
Kcal: 338 | Protein: 49g | Carbs: 21g | Fiber: 1g | Fat: 6g
5. Italian Turkey Burger Soup
Italian Turkey Burger Soup is a hearty, healthy, and family-friendly meal!
This one-pot recipe combines lean ground turkey, fresh vegetables, and a flavorful tomato-based broth, making it perfect for cozy nights.
It’s customizable with your favorite add-ins like beans or pasta and freezes beautifully for meal prep. Quick, easy, and bursting with flavor—it’s a must-try!
Ready in: 1 hour | Servings: 6
Kcal: 232 | Protein: 30g | Carbs: 12g | Fiber: 3g | Fat: 7g
6. Grilled Lemon Herb Mediterranean Chicken Salad
Grilled Lemon Herb Mediterranean Chicken Salad is a refreshing, flavor-packed meal that’s perfect for lunch or dinner!
Juicy grilled chicken, zesty lemon, and fresh herbs pair with crisp greens and tangy feta.
Quick to prepare and versatile, it’s a healthy crowd-pleaser your family can customize with their favorite toppings— Perfect for busy weeknights or meal prep!
Ready in: 25 minutes | Servings: 4
Kcal: 340 | Protein: 25g | Carbs: 15g | Fiber: 7g | Fat: 21g
7. Rainbow Thai Chicken Lettuce Wraps
Crunchy Rainbow Thai-Inspired Peanut Chicken Wraps are a quick, colorful lunch idea packed with bold flavors and vibrant veggies.
Tossed in a creamy peanut dressing, these wraps combine juicy chicken and crunchy vegetables for a satisfying meal.
Perfect for meal prep or a grab-and-go lunch, they’re customizable to fit any dietary need and ready in just 15 minutes!
Ready in: 15 minutes | Servings: 4
Kcal: 312 | Protein: 20.2g | Carbs: 30.8g | Fiber: 3.5g | Fat: 11.9g
8. Sheet Pan Steak Fajitas – Flank Steak Fajitas
Flank Steak Fajitas are a bold and flavorful dinner idea that’s quick, easy, and mess-free.
Roasted flank steak, peppers, and onions come together on one sheet pan for a savory, juicy, and perfectly seasoned meal.
Customize with your favorite toppings for a family-friendly dish that’s perfect for weeknights or Taco Tuesday!
Ready in: 25 minutes | Servings: 6
Kcal: 273 | Protein: 34g | Carbs: 7g | Fiber: 2g | Fat: 12g
9. Healthy Sloppy Joes
Healthy Sloppy Joes are a quick and family-friendly dinner!
Made in just 30 minutes, this one-pan recipe features savory ground beef, fresh veggies, and a rich, naturally sweetened sauce.
Serve on buns, sweet potatoes, or rice for a versatile meal. Nutritious, easy, and delicious, it’s the perfect weeknight comfort food everyone will love!
Ready in: 26 minutes | Servings: 4
Kcal: 228 | Protein: 25g | Carbs: 9g | Fiber: 1g | Fat: 12g
10. The Best Healthy Turkey Chili
The Best Healthy Turkey Chili is a one-pot meal that’s both healthy and delicious!
Packed with lean turkey, vegetables, and protein, it’s perfect for a cozy family dinner.
Customizable to suit your taste, this chili is easy to make and great for meal prep, keeping your weeknight dinners quick and nutritious!
Ready in: 55 minutes | Servings: 6
Kcal: 336 | Protein: 31.8g | Carbs: 46.7g | Fiber: 17.4g | Fat: 3.7g
11. High Protein Chili {Kid-friendly, Slow Cooker}
High Protein Chili is the perfect kid-friendly slow cooker recipe!
Packed with 36g of protein per serving from lean ground beef, beans, and corn, it’s mild and non-spicy—a hit with the whole family.
This hearty chili is easy to prep, freezer-friendly, and perfect for meal prep. Serve with your favorite toppings for a delicious, nutritious meal!
Ready in: 15 minutes | Servings: 6
Kcal: 384 | Protein: 36g | Carbs: 42g | Fiber: 14g | Fat: 9g
12. Lime Chicken (marinade – great for grilling!)
Lime Chicken is a guaranteed crowd-pleaser! The zesty marinade, packed with fresh lime juice, garlic, and spice, infuses the chicken with a bold, citrusy flavor.
Perfect for grilling, it’s juicy, smoky, and easy to customize with your favorite sides.
You’ll love how quick and simple it is to prepare this family-friendly dish!
Ready in: 15 minutes | Servings: 4
Kcal: 274 | Protein: 32g | Carbs: 10g | Fiber: Not listed | Fat: 10g
13. Buffalo Chicken Salad Recipe
Buffalo Chicken Salad is a fresh and flavorful crowd-pleaser! Tender chicken, crisp veggies, and a zesty buffalo kick come together in just 20 minutes.
Customizable with toppings like blue cheese or avocado, it’s the perfect quick and healthy dinner.
Your family will love it, and you’ll love how easy it is to make!!
Ready in: 26 minutes | Servings: 2
Kcal: 258 | Protein: 47g | Carbs: 3g | Fiber: N/A | Fat: 5g
14. Baked Chicken Drumsticks
Crispy Baked Chicken Drumsticks are a guaranteed hit! Juicy, tender chicken with crispy, golden skin baked to perfection—no frying needed.
Quick and easy with just 10 minutes of prep, this recipe uses pantry staples and a secret ingredient (baking powder!).
Perfect for busy weeknights or family dinners, pair them with your favorite sides for a crowd-pleasing meal!
Ready in: 55 minutes | Servings: 5–6
Kcal: 395 | Protein: 33g | Carbs: 10g | Fiber: 1g | Fat: 24g
15. Chinese Beef and Broccoli
Chinese Beef and Broccoli is a guaranteed crowd-pleaser! Tender beef and crisp-tender broccoli are coated in a savory sauce that’s packed with flavor.
Ready in just 20 minutes, this healthier takeout favorite is perfect for busy weeknights.
Serve it over rice or noodles, and let your family customize it with their favorite sides!
Ready in: 20 minutes | Servings: 3-4
Kcal: 392 | Protein: 43.5g | Carbs: 16.7g | Fiber: 4.1g | Fat: 18.3g
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16. Easy Chicken Tostadas
Easy Chicken Tostadas are a quick and healthy 20-minute dinner that’s packed with bold Mexican flavors!
Crispy baked tostada shells are topped with shredded chicken, black beans, fresh guacamole salsa, and creamy cheese.
Your family will love customizing their tostadas, and you’ll love how simple and versatile this recipe is for any night of the week! 🌮
Ready in: 20 minutes | Servings: 8 tostadas
Kcal: 390 | Protein: 19g | Carbs: 26g | Fiber: 10g | Fat: 21g
17. Vegan Egg Roll in a Bowl
Vegan Egg Roll in a Bowl is a quick and healthy one-pan dinner! Packed with crunchy veggies, savory seasonings, and plant-based protein, it’s ready in just 20 minutes.
This deconstructed takeout classic is easy to customize with your favorite toppings like sriracha or sesame seeds.
Perfect for busy weeknights or meal prep!
Ready in: 1 hour 15 minutes | Servings: 4
Kcal: 234 | Protein: 13g | Carbs: 20.5g | Fiber: 4.5g | Fat: 12.2g
18. Beef and Broccoli Stir Fry
Beef and Broccoli with the Best Sauce is a guaranteed dinner hit! Tender beef and crisp broccoli are coated in a rich, savory sauce that’s packed with flavor.
Ready in just 25 minutes and made in one pan, it’s a quick, takeout-inspired meal your family will love.
Serve it over rice for an easy, wholesome dinner!
Ready in: 30 minutes | Servings: 4
Kcal: 385 | Protein: 29g | Carbs: 22g | Fiber: 3g | Fat: 21g
19. Vegetable Beef Soup (One Pot)
Vegetable Beef Soup (One Pot) is a cozy and hearty meal perfect for busy nights!
Packed with tender beef, colorful veggies, and rich broth, it’s a comforting dish that’s both delicious and nutritious.
Customizable toppings like crusty bread or fresh herbs make it a family favorite. Plus, it’s all made in one pot—easy prep, easy cleanup!
Ready in: 30 minutes | Servings: 6
Kcal: 362 | Protein: 21g | Carbs: 35g | Fiber: 7g | Fat: 16g
20. Hamburger Soup
Hamburger Soup is a hearty one-pot dinner!
Packed with savory ground beef, fresh vegetables, and a flavorful broth, it’s the perfect cozy meal for busy weeknights.
Ready in just 30 minutes, it’s easy to make and customize— top with cheese or sour cream for extra comfort. Simple, wholesome, and family-approved!
Ready in: 45 minutes | Servings: 12
Kcal: 350 kcal | Protein: 22g | Carbs: 33g | Fiber: 5g | Fat: 18g
21. Oven Baked Chicken Tenders
Truly Crispy Oven Baked Chicken Tenders are a guaranteed crowd-pleaser! By toasting breadcrumbs, they turn out perfectly golden and irresistibly crispy—all without frying.
Your family will love pairing these tenders with their favorite dipping sauces, and you’ll love how quick, easy, and mess-free it is to make this healthier, kid-friendly dinner in just 30 minutes!
Ready in: 30 minutes | Servings: 3 – 4
Kcal: 416 | Protein: 42g | Carbs: 29g | Fiber: 1g | Fat: 12g
22. Black Pepper Chicken
Black Pepper Chicken is a quick and flavorful 30-minute dinner that’s sure to impress.
The chicken is coated in a rich, peppery sauce that delivers just the right amount of spice.
Easy to make with minimal prep and clean-up, this dish is perfect for busy weeknights. It will satisfy your cravings for something savory and bold!
Ready in: 25 minutes | Servings: 4
Kcal: 269 | Protein: 26.1g | Carbs: 17.8g | Fiber: 1.3g | Fat: 10g
23. White Bean Sausage Skillet
White Bean Sausage Skillet is a quick, 30-minute dinner that’s perfect for busy nights.
This one-pan meal combines savory sausage, creamy white beans, and tender kale, creating a comforting and nutritious dish.
With rich flavors of garlic, thyme, and parmesan, it’s a satisfying meal that’s easy to make and even easier to clean up!
Ready in: 30 minutes | Servings: 4
Kcal: 414 | Protein: 27g | Carbs: 45g | Fiber: 14g | Fat: 18g
Asian Lettuce WrapsAsian Lettuce Wraps
24. Asian Lettuce Wraps
Asian Lettuce Wraps are a quick and flavorful dinner option that’s perfect for busy weeknights!
In just 30 minutes, you’ll enjoy savory ground beef, fresh veggies, and a tangy sauce wrapped in crisp lettuce.
These wraps are customizable to fit any dietary preference, making them a great choice for family meals or entertaining guests!
Ready in: 30 minutes | Servings: 4
Kcal: 388 | Protein: 23g | Carbs: 24g | Fat: 22g
25. Greek Yogurt Chicken Salad
Greek Yogurt Chicken Salad is a light, healthy, and flavorful meal that’s perfect for any occasion!
With tender chicken, crisp vegetables, and a creamy Greek yogurt dressing, it’s both nutritious and satisfying.
This customizable recipe is easy to make and perfect for meal prep or a quick, wholesome lunch!
Ready in: 20 minutes | Servings: 6 cups
Kcal: 228 | Protein: 27g | Carbs: 17g | Fiber: 2g | Fat: 6g