30 Low-Calorie High-Protein Meals Perfect for Meal Prep

Why High-Protein, Low-Calorie Meals Actually Work

Before we jump into the recipes, let’s talk about why this combo is basically magic for meal prep. Protein keeps you full longer than carbs or fats—it’s just science. When you’re trying to manage your weight or build muscle, getting enough protein while keeping calories in check is the sweet spot.

The beauty of meal prepping these kinds of meals? You’re not making decisions when you’re hangry. You’ve already done the work, portioned everything out, and now you just grab and go. According to Harvard Health, most adults need about 0.8 grams of protein per kilogram of body weight, but if you’re active or trying to preserve muscle while losing weight, you might need more.

Plus, let’s be real—when you’ve got a fridge full of ready-to-eat meals that actually taste good, you’re way less likely to hit up the drive-thru or order pizza at midnight. It’s not about willpower; it’s about making the easy choice also the healthy choice.

The Breakfast Winners

Egg White Frittata Muffins

These little guys are stupidly easy and portable. I make a dozen at once with egg whites, turkey sausage, spinach, and whatever veggies are about to go bad in my crisper drawer. Each muffin packs about 8-10 grams of protein and barely 70 calories. You can eat them cold, nuke them for 30 seconds, or toss them in your bag for breakfast on the road.

The trick? Use a silicone muffin pan so they pop out without a wrestling match. I’ve ruined too many batches trying to pry them out of metal tins like some kind of kitchen archaeologist.

Greek Yogurt Protein Parfaits

Layer plain Greek yogurt with a handful of berries and maybe some crushed nuts if you’ve got calories to spare. I prep these in small mason jars and they last about four days before the berries start getting weird. One parfait gives you roughly 20 grams of protein for under 200 calories.

Pro tip: Keep the toppings separate until you’re ready to eat if you’re meal prepping for later in the week. Nobody wants soggy granola.

Turkey Sausage and Veggie Scramble

Brown some lean turkey sausage, throw in peppers and onions, scramble a few eggs or egg whites, and you’ve got breakfast for days. Each portion clocks in around 25 grams of protein and about 250 calories. Reheats beautifully, doesn’t get that weird rubbery texture some egg dishes develop.

For more morning inspiration, you might want to check out some high-protein low-calorie smoothies to boost metabolism or browse through these low-calorie high-protein instant pot recipes for busy days—because let’s face it, mornings are chaos.

Lunch Champions That Won’t Get Boring

Asian-Inspired Chicken Lettuce Wraps

Ground chicken cooked with ginger, garlic, a splash of low-sodium soy sauce, and whatever crunchy veggies you like—water chestnuts are clutch here. Store the mixture separately from butter lettuce leaves, and assemble when you’re ready to eat. Each serving delivers about 30 grams of protein for roughly 220 calories.

I use a garlic press for the fresh garlic because I’m lazy and mincing is annoying. Fight me.

Mediterranean Tuna Salad

Forget mayo-laden tuna salad from your childhood. Mix canned tuna (packed in water, obviously) with diced cucumber, cherry tomatoes, a bit of red onion, lemon juice, and a tiny drizzle of olive oil. Serve over mixed greens or stuff it in a whole wheat pita if you need more substance. Around 25 grams of protein, under 200 calories.

This is one of those meals that somehow tastes better on day two. The flavors marry or whatever cooking shows always say. If you’re really into salads that don’t suck, you’ll probably love these low-calorie high-protein salad recipes for quick lunches. Get Full Recipe.

Shrimp and Cauliflower Rice Stir-Fry

Shrimp is crazy high in protein and super low in calories—we’re talking 20+ grams of protein for about 100 calories. Toss it with pre-riced cauliflower (or rice your own if you’re feeling ambitious), snap peas, carrots, and a light teriyaki sauce. The whole thing comes together in under 15 minutes.

I keep frozen pre-cooked shrimp in my freezer at all times. It’s a lifesaver when you forgot to meal prep and need something fast. Plus, research from the National Institutes of Health shows that regular seafood consumption is linked to better overall diet quality.

Dinner Game-Changers

Baked Lemon Herb Chicken Thighs

Yeah, I said thighs, not breasts. Boneless, skinless chicken thighs are juicier and more forgiving than breasts, plus they’re cheaper. Marinate them in lemon juice, garlic, and whatever herbs you’ve got lying around, then bake at 400°F until golden. Each thigh is about 25 grams of protein and 200 calories.

Pair these with roasted Brussels sprouts or green beans. Speaking of which, those low-calorie high-protein sheet pan dinners for effortless cooking are basically designed for people who hate doing dishes. Just saying.

Turkey and Zucchini Meatballs

Mix ground turkey with shredded zucchini, an egg, some Italian seasoning, and a bit of Parmesan. Roll into balls and bake. These freeze beautifully, reheat like a dream, and each meatball is about 4-5 grams of protein with only 40 calories. Make a giant batch and portion them out with marinara sauce and zoodles or regular pasta if you’re not fully committed to the veggie life.

I use a cookie scoop to portion the meatballs so they’re all the same size and cook evenly. It’s weirdly satisfying and way faster than rolling them by hand.

Spicy Baked Salmon with Asparagus

Season salmon fillets with chili powder, paprika, garlic powder, and a squeeze of lime. Bake alongside asparagus spears drizzled with a tiny bit of olive oil. Salmon is loaded with omega-3s and gives you about 40 grams of protein per fillet for around 350 calories—totally worth it.

Line your baking sheet with parchment paper or a reusable silicone mat. Zero cleanup, maximum efficiency. This is the kind of meal that makes you feel like you’ve got your life together, even if you’re eating it straight from the container while standing at your kitchen counter.

Slow Cooker Salsa Chicken

Literally dump chicken breasts and salsa in a slow cooker. Walk away. Come back to shredded chicken that’s perfect for tacos, burrito bowls, or just eating with a fork because you’re an adult and you make your own rules. Each serving is about 30 grams of protein and under 200 calories, depending on your salsa choice.

If you’re into the whole set-it-and-forget-it lifestyle, check out these high-protein low-calorie slow cooker meals you’ll love. They’re basically therapy for people who can’t be bothered to actively cook after work.

The Bowl Situation

Bowl meals are peak meal prep. Everything’s already mixed and portioned, you can customize them infinitely, and they’re somehow more satisfying than the exact same ingredients eaten separately. Is it the bowl? The portion control? The illusion of eating at a trendy restaurant? Who knows.

Burrito Bowls

Start with a base of cauliflower rice or regular brown rice if you’re not scared of carbs. Top with seasoned ground turkey or chicken, black beans, corn, salsa, a dollop of Greek yogurt instead of sour cream, and a sprinkle of cheese. Each bowl packs about 35 grams of protein for roughly 400 calories.

These high-protein low-calorie bowls you can prep in under 20 minutes have saved my weeknight dinner situation more times than I can count. Get Full Recipe.

Mediterranean Chicken Bowls

Grilled chicken, quinoa, cucumber, tomatoes, red onion, olives, feta cheese, and a lemon-tahini dressing. It’s fresh, it’s filling, and it won’t leave you feeling like you need a nap after lunch. Around 30 grams of protein, 350 calories.

Make the dressing separately and store it in a small dressing container. Your soggy-bowl days are over, friend.

Teriyaki Tofu Bowls

Press extra-firm tofu to get the moisture out (or buy pre-pressed tofu because again, lazy), cube it, marinate in teriyaki sauce, then bake until crispy. Serve over brown rice with edamame, shredded carrots, and broccoli. Each bowl delivers about 20 grams of protein for 300 calories.

For my plant-based friends who are tired of being asked “but where do you get your protein,” here are high-protein low-calorie vegan meals for plant-based diets that’ll shut down that conversation real quick.

Snacks and Sides Worth Prepping

Meal prep isn’t just about main meals. Having high-protein snacks ready means you won’t demolish an entire bag of chips at 3 PM when your energy crashes.

Hard-Boiled Eggs

The OG protein snack. Boil a dozen at once, peel them (or don’t, some people love a challenge), and grab them throughout the week. One large egg is 6 grams of protein and only 70 calories. Boring? Maybe. Effective? Absolutely.

Get an egg cooker if you’re serious about this lifestyle. Perfect eggs every time, no watching pots, no guessing.

Turkey and Cheese Roll-Ups

Take a slice of deli turkey, add a thin slice of cheese, roll it up. That’s it. That’s the snack. About 8 grams of protein, 80 calories. You can get fancy and add mustard or a pickle spear, but honestly, the simplicity is part of the appeal.

Roasted Chickpeas

Drain and dry canned chickpeas, toss with whatever seasonings sound good (I’m partial to chili-lime), and roast until crispy. They’re crunchy, satisfying, and each half-cup serving has about 7 grams of protein for 130 calories. Way better than regular chips, and you can pretend you’re being healthy while mindlessly snacking.

The Recipes That Need 5 Ingredients or Less

Sometimes you don’t want to shop for 47 ingredients. Sometimes you just need food that requires minimal brain power and even less prep. For those weeks when you’re barely holding it together, these low-calorie high-protein recipes with 5 ingredients or less are genuinely life-saving. Get Full Recipe.

Balsamic Chicken

Chicken breasts, balsamic vinegar, garlic, olive oil, salt. That’s it. Marinate and bake. Each serving is pure protein—about 35 grams—with barely 200 calories. Serve with literally any vegetable.

Egg Salad Lettuce Wraps

Hard-boiled eggs, Greek yogurt, Dijon mustard, salt, pepper. Mash it together, scoop onto lettuce leaves. Simple, portable, and about 15 grams of protein per serving for under 150 calories.

Pesto Shrimp

Shrimp, store-bought pesto, lemon, done. Grill or sauté the shrimp, toss with pesto, squeeze lemon over the top. Serve over zoodles or regular pasta. Around 25 grams of protein per serving, about 250 calories if you’re reasonable with the pesto.

Meals That Actually Help With Muscle Recovery

If you’re working out regularly, you need more than just protein—you need the right balance of nutrients to actually recover and build muscle. These meals aren’t just high in protein; they’re designed to help your body repair and strengthen. The low-calorie high-protein recipes for muscle recovery collection breaks down the science behind post-workout nutrition, which is honestly more interesting than it sounds.

Sweet Potato and Turkey Skillet

Ground turkey, diced sweet potatoes, spinach, onions, and your choice of seasonings. Everything cooks in one cast-iron skillet, giving you complex carbs for energy replenishment and about 30 grams of protein for muscle repair. Roughly 350 calories per serving.

Tuna and White Bean Salad

Canned tuna, white beans, cherry tomatoes, red onion, parsley, lemon juice. The combination of protein from tuna and fiber from beans keeps you satisfied for hours. About 28 grams of protein per serving, 280 calories.

Chicken and Veggie Stir-Fry

Sliced chicken breast, broccoli, bell peppers, snap peas, low-sodium soy sauce, ginger, garlic. Quick, colorful, and delivers about 32 grams of protein per serving for around 300 calories. Tastes even better reheated, which is rare for stir-fries.

For the Weight Loss Warriors

If you’re specifically trying to lose weight, you know the struggle of finding meals that keep you full without destroying your calorie budget. These high-protein low-calorie meal ideas for weight loss beginners are designed exactly for that—maximum satiety, minimum calories, zero sadness.

Spaghetti Squash with Turkey Bolognese

Roast a spaghetti squash, scrape out the strands, top with ground turkey cooked in marinara sauce. The squash gives you that pasta feel without the calorie hit. Each serving has about 25 grams of protein and only 250 calories. You can eat a massive portion and still be under budget.

Stuffed Bell Peppers

Hollow out bell peppers, stuff with a mixture of ground turkey or chicken, cauliflower rice, diced tomatoes, and seasonings. Bake until the peppers are tender. Each pepper is basically a complete meal—about 22 grams of protein, 200 calories.

White Fish with Roasted Veggies

Cod, tilapia, or any white fish—it’s all insanely lean protein. Season it, bake it with whatever vegetables you’ve got. White fish can be bland AF, so don’t be shy with the lemon, herbs, and spices. About 25 grams of protein per fillet, barely 150 calories.

Storage and Reheating Tips That Actually Matter

You can make the best meal prep in the world, but if you store it wrong, you’ll be eating garbage by Wednesday. Here’s what actually works.

Get good containers. Seriously, invest in quality glass meal prep containers with airtight lids. Plastic is fine for some things, but glass doesn’t stain, doesn’t hold odors, and you can reheat in it without worrying about weird chemicals.

Let food cool before sealing. If you seal hot food in containers, condensation builds up and makes everything soggy. Not cute. Let it cool on the counter for a bit, then seal and refrigerate.

Store wet and dry ingredients separately when possible. Dressings, sauces, anything liquid—keep it separate until you’re ready to eat. This is non-negotiable for salads.

Label everything with dates. I know you think you’ll remember when you made that chicken, but you won’t. Grab some reusable labels or just use masking tape and a marker. Most of these meals are good for 4-5 days in the fridge.

Freeze what you won’t eat. If you’re meal prepping for the whole week but know you won’t get through everything, freeze half. Most of these meals freeze well for up to 3 months. Just thaw overnight in the fridge before reheating.

Making It Work With Your Actual Life

The biggest mistake people make with meal prep? Trying to prep 21 meals at once on Sunday, burning out after two weeks, and giving up forever. Don’t do that. Start small. Prep just dinners for the week. Or lunches. Or even just breakfasts. Build the habit before you try to meal prep your entire existence.

Also, you don’t need to make 30 different meals every week. Pick 3-4 recipes, make multiple servings of each, and rotate through them. Variety is great, but not if it makes meal prep so complicated that you’d rather just skip it.

And here’s something nobody talks about: it’s okay to partially meal prep. Cook your protein in bulk, prep your veggies, and then quickly assemble meals throughout the week. You don’t have to portion everything into containers Sunday night like you’re running a corporate cafeteria.

The goal isn’t perfection. The goal is having nutritious, high-protein, low-calorie meals ready to go so you’re not making terrible food decisions when you’re tired, busy, or stressed. Which, let’s be honest, is most of the time.

Final Thoughts

Meal prepping high-protein, low-calorie meals doesn’t have to be a joyless march toward nutritional perfection. It’s about setting yourself up for success in a way that actually fits your life. Some weeks you’ll nail it and have perfectly portioned meals for days. Other weeks you’ll end up eating cereal for dinner twice. Both are fine.

The beauty of having these 30 meals in your back pocket is that you always have options. Pick a few that sound good, prep what you can, and remember that done is better than perfect. Your future self—the one standing in front of the open fridge at 8 PM trying to decide between cooking and ordering pizza—will thank you.

Now get in that kitchen and make something that doesn’t suck. You’ve got this.