The Best High Protein Low Calorie Meals

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If you want meals that keep you full without going over your calorie goals, this round has you covered. Every recipe delivers at least 25 gram of protein and stays under 400 calories per serving to make eating well effortless.

After years of creating recipes for busy readers who want satisfying meals without a lot of extra calories, I’ve found that high protein dishes are the most reliable way to stay energized throughout the day. This collection of 37+ recipes follows the formula that works: every meal has at least 25 grams of protein per serving. Many of them are meal prep friendly but you’ll also find quick options for nights when you need dinner on the table fast.

To keep things interesting, I’ve included a wide mix of chicken, turkey, seafood, and beef based meals so you can build variety into your routine without sacrificing convenience or flavor. Whether your goals involve strength training, weight management, or simply feeling more balanced this year, these recipes off straightforward, reliable options you’ll feel confident adding to your weekly rotation.

Chicken Recipes

Chicken and Rice Soup

A hearty chicken and rice soup that stretches everyday ingredients into a cozy dinner big enough to feed the whole family.

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Chili Lime Sweet Potato and Chicken Skillet

This Chili Lime Sweet Potato and Chicken Skillet recipe is a healthy one pan dinner recipe that works great for meal prep. GF, vegan- and paleo-friendly.

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Paprika Chicken Sheet Pan Dinner

This paprika chicken sheet pan dinner cooks all up on the same pan with potatoes, bell peppers, zucchini, and cherry tomatoes. Super easy and barely any dishes to clean!

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spicy paprika chicken cherry tomato sheetpan dinner

Balsamic One Pan Chicken and Veggies

This balsamic one pan chicken and veggies has a ton of flavor from a tangy balsamic vinegar gravy, salty feta cheese and sweet pomegranates. Cooks up in one pan in just 30 minutes.

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Portuguese Freezer Chicken Bake

Portuguese freezer bake is filled with nutritious ingredients: chicken thighs, carrots, potatoes, onions and a delicious tomato sauce inspired by Portuguese flavors. Easy to prep ahead and freeze, then thaw and bake for dinner.

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Cashew Chicken Stir Fry

Cashew chicken stir fry is a simple yet flavorful weeknight meal that works great for reheat meal prep lunches! Made with a hoisin sesame sauce and served with broccoli and rice.

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Cilantro Lime Chicken Crockpot Tacos

Cilantro lime chicken tacos are full of simple, bright flavors: cilantro, lime juice, garlic and a touch of honey! No sauteeing required (just 15 min prep!), and easy to meal prep.

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Lemon Sesame Chicken Stir Fry

This lemon sesame chicken stir fry has bright citrus and soy flavors. It comes together in under 30 minutes, is loaded with veggies, and makes for an easy weeknight dinner or meal prep recipe.

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30 Minute Tuscan Chicken Skillet

A rustic Tuscan chicken skillet that is full of flavor and ready in under 30 minutes. Don’t forget to serve with a chunk of bread to sop up the sauce!

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Meal Prep Chicken Fajitas (Sheet Pan)

Sheet pan chicken fajitas with tender and juicy chicken, bell peppers, and onions tossed in a delicious homemade fajita seasoning. Ideal for meal prep or for a simple weeknight dinner.

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Chicken Caprese Pasta Bake

Chicken caprese pasta bake is an easy freezer-friendly meal that can be baked up fresh, or from frozen! A weeknight dinner that bakes up in 40 minutes, and whole family will enjoy!

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Lemon Pepper Air Fryer Chicken and Broccoli

Air fryer chicken and broccoli are tossed in a savory lemon pepper seasoning. Low carb, yet simple and flavorful, it cooks through in 10 minutes!

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Air Fryer Chicken Fajitas

With perfectly seasoned chicken breast strips, bell peppers and onions, these air fryer chicken fajitas cook through in under 10 minutes! An easy way to get dinner on the table quickly, and works great for meal prep.

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Lemon Chicken Spaghetti Squash (Prep Ahead)

This Lemon Chicken Spaghetti Squash recipe can be pre-baked and stored in the fridge for an easy meal prep dinner. When you’re ready for a delicious, gluten-free, low carb dinner, throw it all together and bake it up!

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Instant Pot and Slow Cooker Chicken Recipes

Instant Pot Tuscan Chicken Stew

Instant Pot Tuscan chicken stew is heathy comfort food at it’s best! Full of veggies, with a boost of flavor from fennel seeds, rosemary and balsamic vinegar. Quick and simple to prepare!

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Instant Pot Salsa Chicken (6 ingredients)

Instant Pot salsa chicken comes out so juicy and flavorful, with just a handful of ingredients! Use it up in tacos, in wraps, on pizza, or just enjoy as is.

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Instant Pot Chicken Chili

This Instant Pot chicken chili is full of bold TexMex flavor, and fall-apart tender chicken. A hearty meal for a cold day, it's simple to prepare and cooks up quickly thanks to the pressure cooker!

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Slow Cooker Butter Chicken

EASY slow cooker butter chicken is made with healthy ingredients, and can be assembled and frozen for meal prep! Made with tender chicken thighs, and a creamy coconut tomato curry sauce, it's dairy-free, gluten-free, low carb, and delicious!

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Slow Cooker Spanish Chicken Stew

With roasted red peppers, smoked paprika and a pinch of saffron, this slow cooker Spanish chicken stew is a cozy yet exotic! Works great for a weeknight dinner, or for meal prep.

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Crockpot Chicken Fajitas

Hands off, yet filled with big Tex-Mex flavors, these crockpot chicken fajitas are a crowd-pleasing dinner. Made with a flavorful homemade fajita seasoning, fire roasted tomatoes, bell peppers and red onion.

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Instant Pot Chicken Breasts with Sun Dried Tomato Cream Sauce

Instant Pot chicken breasts with sun dried tomato cream sauce makes a restaurant-quality meal in under 30 minutes! You can assemble it ahead to save time.

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Slow Cooker Chicken Korma with Sweet Potato

Slow cooker chicken korma with sweet potatoes is made with warm spices like garam masala, almonds and a creamy coconut milk. Kid-friendly and works great for meal prep.

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Seafood Recipes

Sheet Pan Honey Lemon Sheet Pan Salmon and Broccolini

A simple honey lemon salmon recipe baked up on a sheet pan with broccolini. Serve over rice and drizzle with the honey lemon sauce. Makes a great meal prep lunch.

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Sweet Chili Shrimp Stir Fry (30 min!)

This sweet chili shrimp stir fry has a four ingredient sauce and comes together in under 30 minutes! With tender shrimp, a rainbow of vegetables, a deliciously sticky sauce.

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Sweet Chili Salmon & Broccoli Quinoa Bowl

Sweet chili salmon is served with roasted broccoli on a quinoa bowl. Simple and super quick to get on your dinner table.

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One Pot Shrimp and Squash Orzo

This tasty one pot shrimp and squash orzo is made with butternut squash, shrimp, orzo, feta and a squeeze of lemon juice. It is packed with flavor, cooks in a single pot, and has the creamiest sauce…with no cream added.

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Baked Lemon Pepper Salmon

Baked lemon pepper salmon with green beans, asparagus and lemon dill yogurt is ready in under 25 minutes, and works for meal prep! Low carb & gluten-free.

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Beef Recipes

Instant Pot Meatballs

These Instant Pot meatballs come out so juicy and delicious! Infused with flavor from simple seasonings and marinara sauce, they are ready in under 30 minutes and keep your oven off. Works great with ground beef or turkey.

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Low Carb Lasagna Skillet

This low carb lasagna skillet replaces noodles with spaghetti squash. So simple to throw together on a weeknight, and easy prep ahead and reheat for easy lunches!

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Slow Cooker Roasted Red Pepper Chili

Hearty and flavorful, this slow cooker roasted red pepper chili has ground beef, roasted roasted red peppers, smoked paprika, and a splash of balsamic vinegar. A delicious alternative to classic chili!

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Healthier Taco Casserole

This healthier taco casserole is loaded with your favorite taco ingredients, and the convenience of a casserole. Freezer & family friendly.

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Blue bowl filled with a piece of healthier taco casserole

turkey Recipes

Mexican Spaghetti Squash Casserole

Mexican spaghetti squash casserole with ground turkey, black beans, corn and cheese. Simple to prepare, lower in carbs, and leftovers keep amazingly well!

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Instant Pot Asian Lettuce Wraps

These Instant Pot ground turkey lettuce wraps can be cooked from fresh or frozen, and make a delicious, lower carb meal that the whole family will love! A healthy weeknight meal that is ready in 25 minutes or less.

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Turkey Zucchini Lasagna (Freezer-Friendly)

This freezer turkey zucchini lasagna is the perfect gluten-free and low carb meal prep lunch or dinner! Make it ahead and freeze for when those lasagna cravings hit you. Turkey and vegetarian recipe options included.

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Crock Pot Stuffed Peppers Recipe

These crock pot stuffed peppers are made with 5 simple ingredients and filled with delicious taco flavors. Easy to prep ahead (you can even freeze them), and cook in the slow cooker for a convenient and hands off dinner.

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Pork Recipes

Sausage and White Bean Soup

Sausage and white bean soup is hearty, filling and oh so tasty! Filled with orzo, veggies and lots of flavor, it's the perfect cold weather soup to warm you up.

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Chipotle Grilled Pork Tenderloin with Fresh Cherry Salsa

This chipotle grilled pork tenderloin is topped with a fresh cherry salsa. Easy to prepare with a delicious smoky/sweet flavor, this recipe is perfect for summer!

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chipotle grilled pork tenderloin with fresh cherry salsa on parchment

Lemongrass Thai Ground Pork Stir Fry

This veggie-heavy Thai ground pork stir fry is so simple to prepare and SO full of flavor! Just a few simple ingredients and it is on your table in no time.

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Slow Cooker Balsamic Pork Tenderloin with Strawberry Salsa

This slow cooker pork tenderloin is cooked in a tangy balsamic sauce with sweet potatoes, then topped with a fresh strawberry salsa! An easy week night dinner recipe.

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balsamic pork tenderloin with sweet potatoes and strawberry salsa with spoon drizzling dressing