If you’re looking to eat healthy, low-calorie, high-protein meals are a great choice. They help you feel full and satisfied while keeping your calorie intake in check. Protein is essential for building and repairing muscles, and it also helps boost your metabolism, making it easier to stay on track with your health goals.

Eating meals that are high in protein and low in calories doesn’t have to be complicated. It can be simple and delicious! Whether you’re preparing breakfast, lunch, or dinner, there are plenty of easy options that pack in the protein without loading up on unnecessary calories. From grilled chicken salads to egg white omelets, these meals can fit into any lifestyle.

In this guide, I’ve put together 45 easy low-calorie, high-protein meals that are perfect for anyone looking to eat healthier. These recipes are quick to prepare, full of flavor, and nutritious. Whether you’re trying to lose weight, build muscle, or simply eat better, these meals will help you reach your goals while enjoying every bite.

Grilled Chicken Salad

This light and refreshing grilled chicken salad is perfect for lunch or dinner. It’s packed with about 350 calories and delivers a hefty dose of 35 grams of protein, making it a great low-calorie option that keeps you full and satisfied. Loaded with fresh veggies, it’s also rich in vitamins and fiber. A simple vinaigrette dressing adds flavor without extra calories, making it a healthy and delicious choice.

Ingredients:

• 1 boneless, skinless chicken breast
• 4 cups mixed greens
• 1/2 avocado, sliced
• 1/2 cucumber, sliced
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Directions:

1. Season the chicken breast with salt and pepper.
2. Grill the chicken over medium heat for 5-7 minutes on each side until fully cooked.
3. Slice the grilled chicken and set it aside.
4. In a large bowl, toss the mixed greens, avocado, cucumber, and cherry tomatoes together.
5. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper to make the dressing.
6. Pour the dressing over the salad and toss to coat.
7. Top the salad with the sliced chicken and serve immediately.

Turkey and Veggie Stir-Fry

This turkey and veggie stir-fry offers around 300 calories per serving and packs in a solid 30 grams of protein. Ground turkey combined with a medley of vegetables creates a filling, low-carb, high-protein meal that’s perfect for any weeknight. It’s quick to make and packed with flavor thanks to a simple soy-ginger sauce.

Ingredients:

• 1 lb ground turkey
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 1 carrot, julienned
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon fresh ginger, minced
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Heat olive oil in a large pan over medium heat.
2. Add ground turkey and cook until browned, breaking it up into small pieces.
3. Add the ginger, broccoli, bell pepper, and carrots to the pan, cooking until the veggies are tender.
4. Stir in the soy sauce and season with salt and pepper.
5. Serve the stir-fry hot, optionally over a bed of cauliflower rice for an extra boost of nutrition.

Egg White Omelette with Spinach and Feta

This egg white omelette is not only fluffy and light but also comes in at just 200 calories with an impressive 20 grams of protein. By using egg whites, you keep it low-calorie while still benefiting from the high protein content. The combination of spinach and feta provides a flavorful, nutrient-packed filling.

Ingredients:

• 4 egg whites
• 1 cup fresh spinach
• 1/4 cup crumbled feta cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Add spinach and cook until wilted.
3. In a bowl, whisk the egg whites with a pinch of salt and pepper.
4. Pour the egg whites into the pan and let them cook undisturbed for 1-2 minutes.
5. Sprinkle feta cheese over one side of the omelette.
6. Fold the omelette in half and cook for another minute.
7. Slide onto a plate and enjoy immediately.

Baked Salmon with Asparagus

With just 400 calories and a fantastic 35 grams of protein, this baked salmon dish is as nutritious as it is delicious. The omega-3-rich salmon provides heart-healthy fats, while the asparagus adds fiber and vitamins. It’s a quick, one-pan meal that’s easy to make and bursting with flavor.

Ingredients:

• 2 salmon fillets (about 4 oz each)
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Directions:

1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets and asparagus on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Place lemon slices on top of the salmon fillets.
5. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily.
6. Serve the salmon with the roasted asparagus on the side.

Greek Yogurt Chicken Salad

This Greek yogurt chicken salad is a healthier twist on the classic recipe, with only 250 calories per serving and 30 grams of protein. Instead of using mayonnaise, it incorporates Greek yogurt for creaminess, which adds extra protein and cuts down on fat. This makes for a satisfying lunch that’s light yet filling.

Ingredients:

• 2 cooked chicken breasts, shredded
• 1/2 cup plain Greek yogurt
• 1/4 cup celery, diced
• 1/4 cup red onion, diced
• 1 tablespoon Dijon mustard
• Salt and pepper to taste

Directions:

1. In a large bowl, combine the shredded chicken, celery, and red onion.
2. Add Greek yogurt and Dijon mustard, stirring to combine.
3. Season with salt and pepper to taste.
4. Serve the chicken salad on whole-grain bread or with lettuce leaves as a wrap.
5. Let me know if you’d like to continue with more recipes in this format!

Shrimp and Avocado Salad

This refreshing shrimp and avocado salad is a low-calorie powerhouse, offering only 320 calories per serving while packing in 25 grams of protein. The shrimp provides lean protein, and the avocado adds healthy fats, making this a perfect option for a light yet satisfying meal. It’s an ideal dish for lunch or dinner that feels indulgent but fits into any healthy eating plan.

Ingredients:

• 1/2 lb cooked shrimp, peeled and deveined
• 1 avocado, diced
• 2 cups mixed greens
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Directions:

1. In a large bowl, toss the mixed greens, cucumber, and red onion.
2. Add the cooked shrimp and diced avocado on top.
3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Drizzle the dressing over the salad and toss to combine.
5. Serve immediately, garnished with extra lemon slices if desired.

Zucchini Noodles with Chicken

This dish gives you all the satisfaction of pasta with only 250 calories and 28 grams of protein per serving. By swapping traditional pasta for zucchini noodles, you reduce carbs and calories without sacrificing flavor. Paired with grilled chicken and a light marinara sauce, this meal is a guilt-free, high-protein dinner option.

Ingredients:

• 2 medium zucchini, spiralized into noodles
• 1 boneless, skinless chicken breast
• 1/2 cup marinara sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Season the chicken breast with salt and pepper, then grill over medium heat until fully cooked. Slice into strips and set aside.
2. In a large pan, heat olive oil over medium heat and sauté the zucchini noodles for 2-3 minutes until tender.
3. Add the marinara sauce and stir until heated through.
4. Top the zucchini noodles with the sliced chicken and serve immediately.

Quinoa and Black Bean Bowl

This plant-based meal is packed with fiber and protein, offering around 350 calories and 18 grams of protein per serving. The combination of quinoa and black beans provides a complete protein source, making this a satisfying vegetarian meal option. The addition of fresh vegetables and a lime dressing adds brightness and flavor.

Ingredients:

• 1/2 cup quinoa, cooked
• 1/2 cup black beans, drained and rinsed
• 1/4 cup corn kernels
• 1/2 avocado, diced
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Juice of 1 lime
• Salt and pepper to taste

Directions:

1. In a bowl, combine the cooked quinoa, black beans, corn, avocado, and cherry tomatoes.
2. In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Serve chilled or at room temperature.

Cottage Cheese and Fruit Bowl

This simple and refreshing bowl is a quick breakfast or snack, coming in at only 200 calories with 20 grams of protein. The cottage cheese provides a low-calorie, high-protein base, while the fruit adds natural sweetness and vitamins. It’s a perfect light option for anyone looking to increase their protein intake without consuming too many calories.

Ingredients:

1/2 cup cottage cheese
1/2 cup mixed berries (strawberries, blueberries, raspberries)
1 tablespoon chia seeds (optional)

Directions:

1. In a bowl, scoop the cottage cheese as the base.
2. Top with mixed berries.
3. Sprinkle chia seeds on top if desired for added texture and nutrition.
4. Enjoy immediately, or refrigerate for a chilled treat.

Tuna Salad Lettuce Wraps

This low-carb, high-protein meal is a fantastic lunch option, offering just 180 calories per wrap and 24 grams of protein. Instead of bread, crunchy lettuce leaves are used as a wrap for this creamy tuna salad, making it lighter while still satisfying. It’s also easy to prep ahead, making it a convenient grab-and-go option.

Ingredients:

• 1 can tuna in water, drained
• 1/4 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 1/4 cup celery, diced
• 4 large lettuce leaves
• Salt and pepper to taste

Directions:

1. In a bowl, mix the tuna, Greek yogurt, mustard, celery, salt, and pepper.
2. Spoon the tuna mixture into the center of each lettuce leaf.
3. Fold the lettuce wraps and serve immediately.
4. Let me know if you’d like me to continue with more recipes!

Egg White Veggie Scramble

For just 150 calories and 18 grams of protein, this egg white veggie scramble makes a great high-protein breakfast or light dinner. The egg whites are packed with protein, and the fresh vegetables add fiber and flavor without excess calories.

Ingredients:

• 4 egg whites
• 1/4 cup diced bell peppers
• 1/4 cup spinach
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Sauté the bell peppers and spinach until tender, about 2-3 minutes.
3. Pour in the egg whites and cook, stirring occasionally, until set.
4. Season with salt and pepper and serve immediately.

Turkey and Spinach Stuffed Peppers

These turkey and spinach stuffed peppers offer 280 calories and 30 grams of protein per serving. Ground turkey is a lean source of protein, and when combined with spinach and rice, it creates a balanced and nutritious meal. These peppers are also great for meal prep!

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1/2 lb ground turkey
• 1 cup cooked brown rice
• 1 cup spinach, chopped
• 1/2 cup marinara sauce
• Salt and pepper to taste

Directions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, cook the ground turkey over medium heat until browned. Stir in the spinach and cook until wilted.
3. Mix in the cooked brown rice and marinara sauce, and season with salt and pepper.
4. Stuff each bell pepper with the turkey mixture and place them in a baking dish.
5. Bake for 25-30 minutes until the peppers are tender.

Grilled Chicken with Quinoa Salad

This dish offers a satisfying mix of lean protein and whole grains, with 400 calories and 35 grams of protein per serving. Grilled chicken pairs perfectly with a refreshing quinoa salad, making this a healthy and balanced meal.

Ingredients:

• 1 boneless, skinless chicken breast
• 1/2 cup cooked quinoa
• 1/4 cup diced cucumber
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Directions:

1. Season the chicken breast with salt and pepper, then grill over medium heat until cooked through.
2. In a bowl, toss the cooked quinoa, cucumber, and cherry tomatoes with olive oil and lemon juice.
3. Serve the grilled chicken alongside the quinoa salad.

Lentil Soup

This hearty soup is low in calories but high in protein and fiber, offering 230 calories and 18 grams of protein per serving. Lentils are a great plant-based protein source, and this soup is perfect for meal prep or freezing for later.

Ingredients:

• 1 cup dry lentils, rinsed
• 1 carrot, diced
• 1 celery stalk, diced
• 1 small onion, chopped
• 4 cups vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. In a large pot, heat the olive oil and sauté the onion, carrot, and celery until softened.
2. Add the lentils and vegetable broth, and bring to a boil.
3. Reduce heat and simmer for 25-30 minutes until the lentils are tender.
4. Season with salt and pepper before serving.

Spaghetti Squash with Turkey Meatballs

At just 300 calories and 32 grams of protein per serving, this meal swaps out traditional pasta for spaghetti squash, reducing carbs and calories while still delivering a delicious and filling meal. Turkey meatballs provide lean protein, making this dish ideal for a healthy dinner.

Ingredients:

• 1 medium spaghetti squash
• 1/2 lb ground turkey
• 1 egg
• 1/4 cup breadcrumbs
• 1/2 cup marinara sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half, remove the seeds, and roast for 30-35 minutes until tender.
3. In a bowl, mix the ground turkey, egg, breadcrumbs, salt, and pepper, and form into meatballs.
4. In a skillet, heat olive oil and cook the meatballs until browned and cooked through.
5. Serve the spaghetti squash topped with meatballs and marinara sauce.

Grilled Shrimp Tacos

These grilled shrimp tacos offer a light and refreshing meal with only 320 calories and 28 grams of protein per serving. Shrimp are an excellent source of lean protein, and paired with a zesty slaw, these tacos are a crowd-pleaser.

Ingredients:

• 1/2 lb shrimp, peeled and deveined
• 4 small corn tortillas
• 1/2 cup shredded cabbage
• 1/4 cup diced tomatoes
• 1 tablespoon olive oil
• Juice of 1 lime
• Salt and pepper to taste

Directions:

1. Season the shrimp with salt, pepper, and lime juice, then grill over medium heat for 2-3 minutes per side.
2. In a bowl, toss the cabbage and diced tomatoes with lime juice.
3. Warm the tortillas and fill them with the grilled shrimp and cabbage slaw.
4. Serve immediately with extra lime wedges on the side.
5. These are 8 more recipes! Let me know if you’d like me to continue with the rest of the list.

Chicken Stir-Fry with Broccoli

This chicken stir-fry provides a balanced meal with 350 calories and 38 grams of protein per serving. The combination of lean chicken and nutrient-packed broccoli makes for a healthy and satisfying meal that’s quick to prepare.

Ingredients:

• 1 boneless, skinless chicken breast, sliced
• 1 cup broccoli florets
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce
• 1 clove garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste

Directions:

1. Heat olive oil in a large pan over medium heat.
2. Add the chicken and cook until browned about 5-7 minutes.
3. Stir in the garlic and ginger, cooking for another minute.
4. Add the broccoli and soy sauce, stirring until the broccoli is tender but still crisp.
5. Season with salt and pepper to taste, and serve immediately.

Tofu and Vegetable Stir-Fry

A vegan option that packs 300 calories and 20 grams of protein per serving, this tofu stir-fry is loaded with vegetables, making it a filling yet low-calorie option. Tofu absorbs the flavors of the dish, and the fresh vegetables make it light and nutritious.

Ingredients:

• 1 block of firm tofu, cubed
• 1 cup bell peppers, sliced
• 1/2 cup snap peas
• 1 tablespoon olive oil
• 2 tablespoons low-sodium soy sauce
• 1 clove garlic, minced
• Salt and pepper to taste

Directions:

1. Press the tofu to remove excess moisture, then cut it into cubes.
2. Heat the olive oil in a large pan and add the tofu, cooking until browned on all sides.
3. Remove the tofu and add the garlic and vegetables to the pan, cooking until tender.
4. Return the tofu to the pan and stir in the soy sauce, cooking for an additional 2 minutes.
5. Serve hot and enjoy!

Turkey Chili

Turkey chili is a hearty, low-calorie meal that provides 350 calories and 33 grams of protein per serving. Made with lean ground turkey and beans, this chili is perfect for a healthy, comforting dinner.

Ingredients:

• 1 lb ground turkey
• 1 can kidney beans, drained and rinsed
• 1 can diced tomatoes
• 1/2 onion, chopped
• 1 tablespoon olive oil
• 2 tablespoons chili powder
• Salt and pepper to taste

Directions:

1. Heat olive oil in a large pot and sauté the onion until softened.
2. Add the ground turkey and cook until browned, breaking it up with a spoon.
3. Stir in the diced tomatoes, beans, chili powder, salt, and pepper.
4. Simmer for 20-25 minutes until thickened, then serve.

Eggplant Lasagna

Eggplant lasagna is a delicious, low-carb alternative to traditional lasagna, with only 320 calories and 26 grams of protein per serving. The eggplant layers replace pasta, making this dish lighter while still maintaining that classic lasagna flavor.

Ingredients:

• 2 large eggplants, sliced lengthwise
• 1 lb ground turkey or beef
• 1 cup marinara sauce
• 1/2 cup ricotta cheese
• 1 cup shredded mozzarella cheese
• Salt and pepper to taste

Directions:

1. Preheat the oven to 375°F (190°C).
2. Lay the eggplant slices on a baking sheet and bake for 10 minutes to soften.
3. Meanwhile, brown the ground meat in a skillet and stir in the marinara sauce.
4. In a baking dish, layer the eggplant slices, meat sauce, ricotta, and mozzarella.
5. Bake for 25-30 minutes until bubbly and golden on top.

Cottage Cheese Pancakes

These cottage cheese pancakes are high in protein with 250 calories and 20 grams of protein per serving. They are fluffy and packed with protein, making them a great breakfast option that will keep you full for hours.

Ingredients:

• 1/2 cup cottage cheese
• 2 eggs
• 1/4 cup oats
• 1/2 teaspoon baking powder
• 1 tablespoon olive oil

Directions:

1. Blend the cottage cheese, eggs, oats, and baking powder in a blender until smooth.
2. Heat olive oil in a non-stick pan over medium heat.
3. Pour batter into the pan, forming small pancakes.
4. Cook for 2-3 minutes per side, until golden and cooked through. Serve with fresh berries or a drizzle of honey.

Baked Tilapia with Lemon

Tilapia is a lean fish that’s easy to prepare and offers 220 calories and 30 grams of protein per serving. Baked with fresh lemon, this dish is light and flavorful, perfect for a quick and healthy dinner.

Ingredients:

• 2 tilapia fillets
• 1 lemon, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

• Preheat the oven to 400°F (200°C).
• Place the tilapia fillets on a baking sheet lined with parchment paper.
• Drizzle with olive oil, season with salt and pepper, and top with lemon slices.
• Bake for 12-15 minutes, until the fish is flaky and cooked through.

Chickpea Salad with Feta

This Mediterranean-inspired salad offers 290 calories and 18 grams of protein per serving, thanks to the chickpeas and feta. It’s a perfect light lunch or side dish, packed with fresh flavors and nutrients.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup crumbled feta cheese
• 1/4 cup diced cucumber
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Directions:

1. Combine chickpeas, feta, cucumber, and cherry tomatoes in a large bowl.
2. Drizzle with olive oil and lemon juice, and toss to combine.
3. Season with salt and pepper before serving.

Grilled Pork Chops with Apple Salsa

These juicy grilled pork chops provide 350 calories and 32 grams of protein per serving. This dish is sweet, savory, and perfect for a healthy dinner and is topped with a refreshing apple salsa.

Ingredients:

• 2 boneless pork chops
• 1 apple, diced
• 1/4 cup diced red onion
• Juice of 1 lime
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Season the pork chops with salt and pepper and grill over medium heat for 5-6 minutes per side.
2. Mix the diced apple, red onion, lime juice, and olive oil in a bowl.
3. Serve the grilled pork chops topped with fresh apple salsa.
4. These are the next set of recipes! Let me know if you’d like me to continue the remaining list.

Turkey Meatballs with Marinara

Each serving of these turkey meatballs provides 320 calories and 34 grams of protein. Paired with marinara sauce, these lean meatballs are flavorful and a great source of protein without being heavy on calories.

Ingredients:

• 1 lb ground turkey
• 1 egg
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 tablespoon Italian seasoning
• 1 cup marinara sauce
• Salt and pepper to taste

Directions:

1. Preheat the oven to 375°F (190°C).
2. In a large bowl, mix the ground turkey, egg, breadcrumbs, Parmesan, Italian seasoning, salt, and pepper.
3. Shape into meatballs and place on a baking sheet. Bake for 15-18 minutes.
4. Serve with warm marinara sauce.

Shrimp Stir-Fry with Snow Peas

This shrimp stir-fry is both low-calorie and high-protein, with 230 calories and 25 grams of protein per serving. The combination of shrimp and snow peas makes for a fresh and light meal that’s ready in minutes.

Ingredients:

• 1/2 lb shrimp, peeled and deveined
• 1 cup snow peas
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce
• 1 clove garlic, minced
• Salt and pepper to taste

Directions:

1. Heat olive oil in a pan over medium heat.
2. Add the garlic and shrimp, cooking until the shrimp are pink and fully cooked.
3. Stir in the snow peas and soy sauce, cooking for an additional 2-3 minutes.
4. Season with salt and pepper, then serve immediately.

Cottage Cheese and Veggie Wrap

This wrap is light yet filling, providing 250 calories and 18 grams of protein per serving. Cottage cheese and fresh veggies make for a refreshing and protein-rich meal, perfect for a quick lunch.

Ingredients:

• 1 whole-wheat tortilla
• 1/2 cup cottage cheese
• 1/4 cup sliced cucumber
• 1/4 cup shredded carrots
• 1 tablespoon hummus
• Salt and pepper to taste

Directions:

1. Spread the hummus over the tortilla.
2. Layer the cottage cheese, cucumber, and shredded carrots on top.
3. Season with salt and pepper, then wrap up the tortilla and enjoy!

Spaghetti Squash with Turkey Bolognese

A low-carb alternative to pasta, this spaghetti squash dish offers 320 calories and 33 grams of protein per serving. The turkey Bolognese sauce is hearty and rich in flavor, making this a satisfying meal without the extra carbs.

Ingredients:

• 1 spaghetti squash
• 1 lb ground turkey
• 1 cup marinara sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half, remove the seeds, and bake for 40 minutes until tender.
2. While the squash is baking, brown the ground turkey in a pan and stir in the marinara sauce.
3. Once the squash is cooked, scrape out the flesh with a fork to create “noodles.”
4. Serve the turkey Bolognese sauce over the spaghetti squash.

Tuna Salad with Avocado

This high-protein tuna salad is a refreshing and healthy option, with 290 calories and 25 grams of protein per serving. The avocado adds creaminess and healthy fats, making it a balanced meal.

Ingredients:

• 1 can tuna, drained
• 1/2 avocado, mashed
• 1 tablespoon olive oil
• 1/4 cup diced cucumber
• Salt and pepper to taste

Directions:

1. In a bowl, mix the tuna, mashed avocado, cucumber, and olive oil.
2. Season with salt and pepper, then serve as a salad or on toast.

Chicken Fajita Bowl

With 350 calories and 38 grams of protein per serving, this chicken fajita bowl is a protein-packed meal. Filled with grilled chicken, bell peppers, and brown rice, it’s flavorful and filling.

Ingredients:

• 1 boneless, skinless chicken breast
• 1 cup cooked brown rice
• 1/2 cup bell peppers, sliced
• 1 tablespoon olive oil
• 1 teaspoon fajita seasoning
• Salt and pepper to taste

Directions:

1. Season the chicken with fajita seasoning and grill over medium heat for 6-8 minutes per side.
2. In a separate pan, sauté the bell peppers in olive oil until tender.
3. Slice the chicken and serve over brown rice with the sautéed peppers.

Turkey and Spinach Wrap

This turkey and spinach wrap is perfect for a light yet satisfying meal, with 270 calories and 30 grams of protein per serving. The turkey is lean, and the spinach adds a boost of nutrients to this wrap.

Ingredients:

• 1 whole-wheat tortilla
• 4 slices of turkey breast
• 1/4 cup fresh spinach leaves
• 1 tablespoon mustard
• Salt and pepper to taste

Directions:

1. Spread the mustard over the tortilla.
2. Layer the turkey slices and spinach leaves on top.
3. Season with salt and pepper, roll up the wrap and serve.
4. This brings us closer to completing the list. Let me know if you’d like me to continue with the remaining recipes!

Grilled Tofu with Broccoli and Quinoa

This plant-based recipe offers 320 calories and 22 grams of protein per serving. Grilled tofu paired with nutrient-rich broccoli and quinoa makes for a balanced meal that’s both filling and nutritious.

Ingredients:

• 1/2 block of firm tofu, pressed and cubed
• 1 cup cooked quinoa
• 1 cup steamed broccoli
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce
• Salt and pepper to taste

Directions:

1. Heat olive oil in a pan and grill the tofu cubes until golden brown on all sides.
2. Serve the grilled tofu with steamed broccoli and quinoa.
3. Drizzle with soy sauce, season with salt and pepper, and enjoy.

Lemon Garlic Shrimp with Zucchini Noodles

This refreshing, low-carb meal provides 290 calories and 30 grams of protein per serving. The lemon garlic shrimp is paired with light zucchini noodles for a satisfying meal that’s full of flavor.

Ingredients:

• 1/2 lb shrimp, peeled and deveined
• 2 zucchinis, spiralized
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• Salt and pepper to taste

Directions:

1. Heat olive oil in a pan, sauté the garlic until fragrant, then add the shrimp and cook until pink.
2. Toss the zucchini noodles with the shrimp and lemon juice.
3. Season with salt and pepper, and serve immediately.

Egg White and Veggie Scramble

With only 200 calories and 20 grams of protein per serving, this egg white scramble is light, healthy, and perfect for a quick breakfast or lunch. Loaded with veggies, it provides the perfect balance of protein and vitamins.

Ingredients:

• 4 egg whites
• 1/4 cup diced bell pepper
• 1/4 cup diced onion
• 1/4 cup spinach leaves
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Heat olive oil in a pan, then sauté the bell pepper and onion until softened.
2. Add the spinach and egg whites, scrambling until the eggs are fully cooked.
3. Season with salt and pepper, and serve hot.

Baked Chicken Breast with Sweet Potatoes

This meal offers 370 calories and 40 grams of protein per serving. Chicken breast paired with roasted sweet potatoes makes for a hearty yet healthy dish that’s high in protein and perfect for meal prepping.

Ingredients:

• 2 chicken breasts
• 2 medium sweet potatoes, diced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• Salt and pepper to taste

Directions:

1. Preheat the oven to 375°F (190°C). Place the chicken breasts and sweet potato cubes on a baking sheet.
2. Drizzle with olive oil and season with paprika, salt, and pepper.
3. Bake for 25-30 minutes, or until the chicken is cooked through and the sweet potatoes are tender.

Turkey Lettuce Wraps

These low-carb lettuce wraps are perfect for a light yet filling meal, with 230 calories and 28 grams of protein per serving. Using crisp lettuce instead of tortillas keeps this meal light but still delicious.

Ingredients:

• 1/2 lb ground turkey
• 1 tablespoon olive oil
• 1/4 cup diced onions
• 1 clove garlic, minced
• 8 large lettuce leaves
• Salt and pepper to taste

Directions:

1. Heat olive oil in a pan, then sauté the onions and garlic until fragrant.
2. Add the ground turkey, cooking until fully browned and seasoned with salt and pepper.
3. Serve the turkey mixture in the lettuce leaves and wrap them up.

Cottage Cheese and Mixed Berry Bowl

This refreshing, high-protein snack or light meal has 250 calories and 18 grams of protein per serving. Cottage cheese provides the protein, while the mixed berries add a touch of sweetness and antioxidants.

Ingredients:

• 1/2 cup cottage cheese
• 1/4 cup mixed berries (blueberries, strawberries, raspberries)
• 1 tablespoon chia seeds (optional)

Directions:

1. In a bowl, combine the cottage cheese and mixed berries.
2. Sprinkle with chia seeds for added texture and nutrients, then enjoy.

Beef and Cauliflower Rice Stir-Fry

This low-carb stir-fry offers 350 calories and 35 grams of protein per serving. Using cauliflower rice keeps the meal light, while the beef provides plenty of protein for a filling dinner.

Ingredients:

• 1/2 lb lean ground beef
• 2 cups cauliflower rice
• 1/2 cup diced bell peppers
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Heat olive oil in a pan, then cook the ground beef until browned.
2. Add the bell peppers and cauliflower rice, stirring until cooked through.
3. Drizzle with soy sauce and season with salt and pepper before serving.

Grilled Chicken and Veggie Skewers

These grilled chicken and veggie skewers are a healthy and flavorful meal, providing 320 calories and 35 grams of protein per serving. Perfect for a light dinner or meal prep, these skewers are both satisfying and nutritious.

Ingredients:

• 2 chicken breasts, cubed
• 1 zucchini, sliced
• 1 bell pepper, cubed
• 1 tablespoon olive oil
• Salt and pepper to taste

Directions:

1. Thread the chicken, zucchini, and bell pepper onto skewers.
2. Drizzle with olive oil and season with salt and pepper.
3. Grill over medium heat for 10-12 minutes, turning occasionally, until the chicken is fully cooked.