10 Easy High-Protein, Low-Calorie Meals You Can Make Fast

10 Easy High-Protein, Low-Calorie Meals You Can Make Fast

Eating healthy doesn’t have to mean sacrificing flavor or spending hours in the kitchen. If you’re looking for meals that are packed with protein but won’t break your calorie budget, you’re in the right place.

Protein is essential for building muscle, keeping you full, and supporting metabolism—while low-calorie meals help with weight management and energy balance. When you combine both, you get meals that are satisfying, nourishing, and waistline-friendly.

Here are 10 easy high-protein, low-calorie recipes, each takes under 30 minutes and is designed to be simple, delicious, and nutrient-dense.

1. Greek Yogurt Berry Parfait

Ingredients:

• 1 cup nonfat Greek yogurt
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• 1 tsp chia seeds or ground flax seeds
• 1 tsp honey (optional, for sweetness)

Instructions:

1. Choose a clear glass or bowl so you can see the layers—it makes the parfait feel extra special.
2. Spoon half of the Greek yogurt into the bottom.
3. Add half of the berries on top of the yogurt.
4. Sprinkle with half of the chia seeds.
5. Repeat the layers with the remaining yogurt, berries, and seeds.
6. Drizzle with honey if you prefer a touch of sweetness.

Nutrition: ~180 calories, 20g protein

2. Egg White Veggie Scramble

Ingredients:

• 4 egg whites (or 1 cup liquid egg whites)
• ½ cup fresh spinach, chopped
• ¼ cup mushrooms, sliced
• ¼ cup red bell pepper, diced
• 1 tsp olive oil or cooking spray
• Salt and pepper to taste

Instructions:

1. Heat a nonstick skillet on medium heat and add olive oil or spray.
2. Add mushrooms and peppers first; sauté for 3–4 minutes until softened.
3. Stir in spinach and cook for about 1 minute until wilted.
4. Pour in egg whites and let them sit for 30 seconds.
5. Gently stir with a spatula, scraping from edges toward the center.
6. Cook for 2–3 minutes until eggs are fluffy and set.
7. Season with salt and pepper before serving.

Nutrition: ~150 calories, 18g protein

3. Tuna Salad Lettuce Wraps

Ingredients:

• 1 can tuna in water (drained)
• 2 tbsp nonfat Greek yogurt
• 1 tsp lemon juice
• 4–6 romaine or butter lettuce leaves
• Salt, pepper, or herbs for flavor

Instructions:

1. Drain the tuna thoroughly and place it in a mixing bowl.
2. Add Greek yogurt and lemon juice; mix until creamy.
3. Season with a pinch of salt, pepper, or your favorite herbs.
4. Lay out the lettuce leaves and spoon the tuna mixture into each one.
5. Fold or roll the leaves gently to form wraps.
6. Serve immediately as a light, protein-rich snack or meal.

Nutrition: ~200 calories, 28g protein

4. Chicken & Broccoli Stir-Fry

Ingredients:

• 1 chicken breast (about 6 oz), cut into bite-size cubes
• 1 cup broccoli florets (fresh or frozen)
• 1 garlic clove, minced (or ½ tsp garlic powder)
• 1 tsp low-sodium soy sauce or tamari
• 1 tsp olive oil

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Add chicken pieces and cook for 5–6 minutes, stirring occasionally, until golden.
3. Add garlic and stir for 30 seconds until fragrant.
4. Toss in broccoli and cook for another 3–4 minutes until tender but still crisp.
5. Pour soy sauce over the mixture and stir well to coat.
6. Serve hot as a quick one-pan meal.

Nutrition: ~280 calories, 32g protein

5. Shrimp & Zucchini Noodles

Ingredients:

• 1 cup shrimp, peeled and deveined
• 2 cups spiralized zucchini noodles (zoodles)
• 1 garlic clove, minced
• 1 tsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add shrimp and cook 2–3 minutes per side until pink and opaque.
3. Remove shrimp and set aside.
4. In the same skillet, add garlic and sauté for 30 seconds.
5. Toss in zucchini noodles and cook for 2–3 minutes until slightly softened.
6. Return shrimp to the pan, season with salt and pepper, and mix everything together.

Nutrition: ~220 calories, 24g protein

6. Turkey Chili (20-Minute Version)

Ingredients:

• ½ lb ground turkey
• 1 cup canned kidney beans, rinsed
• 1 cup diced tomatoes (canned)
• ½ cup diced onion (optional)
• 1 tsp chili powder
• ½ tsp cumin
• 1 tsp olive oil

Instructions:

1. Heat olive oil in a saucepan on medium heat.
2. Add ground turkey and cook for 5–6 minutes, breaking it up into small pieces.
3. Stir in onions (if using) and cook until softened.
4. Add beans, tomatoes, chili powder, and cumin.
5. Reduce heat and simmer for 10 minutes, stirring occasionally.
6. Adjust seasoning and serve hot.

Nutrition: ~320 calories, 28g protein

7. Air-Fryer Chicken Tenders

Ingredients:

• 6 oz chicken breast, sliced into strips
• 2 tbsp almond flour or whole-wheat breadcrumbs
• ½ tsp paprika
• ½ tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat air fryer to 375°F (190°C).
2. In a bowl, mix almond flour with paprika, garlic powder, salt, and pepper.
3. Coat chicken strips in the flour mixture, pressing lightly so it sticks.
4. Place chicken tenders in the air fryer basket in a single layer.
5. Cook for 10–12 minutes, flipping halfway through, until golden and fully cooked.
6. Serve warm with a light dipping sauce if desired.

Nutrition: ~260 calories, 33g protein

8. White Fish Tacos with Cabbage Slaw

Ingredients:

• 4 oz white fish fillet (tilapia, cod, or haddock)
• 2 small corn tortillas (or lettuce wraps for lower carbs)
• ½ cup shredded cabbage
• Juice of ½ lime
• 1 tsp olive oil
• Pinch of chili powder, salt, and pepper

Instructions:

1. Heat a skillet with olive oil over medium heat.
2. Season fish with chili powder, salt, and pepper.
3. Cook fish for 3–4 minutes per side until flaky.
4. While fish cooks, toss cabbage with lime juice in a small bowl.
5. Warm tortillas in a dry skillet for 30 seconds each side.
6. Assemble tacos: place fish in tortillas, top with cabbage slaw, and serve.

Nutrition: ~280 calories, 25g protein

9. Grilled Salmon with Asparagus

Ingredients:

• 4 oz salmon fillet
• 1 cup asparagus spears, trimmed
• 1 tsp olive oil
• Juice of ½ lemon
• Salt and pepper

Instructions:

1. Preheat a grill pan or skillet over medium-high heat.
2. Drizzle salmon and asparagus with olive oil, then season with salt and pepper.
3. Place salmon skin-side down and cook 4–5 minutes per side until flaky.
4. Grill asparagus alongside salmon for about 6–7 minutes until tender.
5. Squeeze lemon juice over both before serving.

Nutrition: ~320 calories, 34g protein

10. Lentil & Spinach Soup

Ingredients:

• 1 cup red lentils, rinsed
• 3 cups vegetable broth
• 1 garlic clove, minced
• 1 tsp turmeric
• 1 cup fresh spinach
• Salt and pepper to taste

Instructions:

1. In a pot, combine lentils, broth, garlic, and turmeric.
2. Bring to a boil, then reduce heat to medium and simmer for 15 minutes.
3. Stir occasionally to prevent sticking.
4. Once lentils are tender, stir in spinach.
5. Cook for 2–3 more minutes until spinach wilts.
6. Season with salt and pepper before serving hot.

Nutrition: ~280 calories, 19g protein

Meal Prep Hacks for Busy Weeks

• Cook protein (chicken, turkey, eggs) in bulk.

• Use portion-control containers (great for affiliate links).

• Keep frozen veggies and pre-cooked grains on hand.

• Invest in a good blender or air fryer to make prep easier.

Final Thoughts

High-protein, low-calorie meals don’t have to be boring or complicated. These 10 recipes prove you can eat delicious, nutrient-packed food in 20–30 minutes max. Whether your goal is weight loss, building muscle, or simply eating cleaner, these ideas are a flexible, easy way to fuel your body.