7 Low-Calorie, High-Protein Meals to Add to Your Weekly Menu

Your body needs protein for many essential functions, including hormone production, muscle growth, and healthy skin, bones, and immune systems.

It’s best to meet your daily protein intake while still getting enough carbs, fiber, and healthy fats to cover all your nutritional needs. Well-planned high-protein, low-calorie meals can help with weight management and muscle building.

White Turkey Chili is high in protein but low in calories. Indeed, turkey is a lean meat that contains approximately the same amount of protein as other meats, but is less fat and fewer calories.

This recipe also calls for beans, which are a good source of protein and plant fiber. You can also add mozzarella (a low-fat cheese) for extra creaminess and more protein. A serving of white turkey chili contains about 30 grams of protein.

Ingredients for 1 serving of white turkey chili:

• 4 ounces (oz) turkey
• 1/2 tbsp (tbsp) olive oil
• 1/4 medium onion
• 1 ounce green chili peppers
• 1/2 canned white beans
• 1/4 can low sodium chicken broth
• 1/2 teaspoon (tsp) garlic powder
• 1/8 teaspoon black pepper
• 1/2 teaspoon ground cumin

Caprese Turkey Burgers contain about 30 grams of protein from turkey, mozzarella, and whole wheat bread.

The ingredients are less fatty than a regular burger. Turkey has less fat than ground beef and mozzarella is a lower-fat cheese than cheddar. Whole wheat bread provides more fiber and protein than white bread.

Ingredients for a serving of turkey caprese burgers:

• 3 oz lean ground turkey
• 2 slices of whole wheat bread or a whole wheat roll
• 1 tablespoon of tomato paste
• 1 slice of tomato
• 1/3 oz fresh mozzarella (about 1 thin slice)
• 3 fresh basil leaves
• 1/8 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/2 tablespoon balsamic vinegar

Fish tacos contain lean protein from the fish and fiber from the salsa inside. Two grilled fish tacos provide about 26 grams of protein. That’s more than a third of the protein needs of an adult weighing about 165 pounds (75 kilograms).

Note: Adults need at least 0.36 grams of protein per kilogram of body weight (0.8 grams per kilogram). However, people with active lifestyles will need more protein to maintain and build muscle. Optimal protein intake may also vary depending on factors such as age, metabolism and health status.

Ingredients for two grilled fish tacos with salsa:

• 1 tilapia fillet
• 1/4 tablespoon chili powder
• 1/4 cup tomatoes
• 1/2 red pepper
• 1/4 red onion
• 1/4 jalapeno pepper
• Fresh coriander
• 1/2 teaspoon lemon juice
• 2 small tortillas

This recipe uses cauliflower as the “rice” to reduce carb intake. However, you can also use brown rice if you are not aiming for low-carb foods. Shrimp is rich in protein and omega-3 fatty acids, which may contribute to heart health. The meal contains about 19 grams of protein in total.

Note: A high protein intake can also contribute to weight loss. One study found that low-calorie, high-protein diets led to weight loss of about 15 to 17 pounds (7 to 8 kilograms) over six months in people with type 2 diabetes.

Ingredients for one serving of cauliflower and shrimp fried rice:

• 3 ounces of shrimp
• 1/2 large carrot
• 3/4 cup cauliflower florets
• 1 green onion
• 1 tablespoon of olive oil
• 1 tablespoon of sesame oil
• 1 tablespoon reduced sodium soy sauce
• 1/8 tablespoon black pepper

The recipe contains a good amount of protein and plenty of fiber from vegetables. This is a great option for a low-fat, low-carb but high-protein meal. One serving contains approximately 19 grams of protein.

Ingredients for a portion of chicken thighs with garlic and vegetables:

• 1 boneless, skinless chicken thigh
• 1 tablespoon of olive oil
• 1/2 medium zucchini
• 1/4 bell pepper
• 1/4 small onion
• 1/4 cup cherry tomatoes
• 1 clove of garlic
• 1/4 tablespoon dried thyme
• 1/4 tablespoon dried rosemary
• 1/4 tablespoon of pepper
• Salt and pepper

This savory dish is ideal for breakfast, lunch or dinner. It is a balanced meal, providing carbohydrates, proteins, fibers and fats. It contains around 14 grams of protein in total.

Ingredients for a serving of creamy polenta, fried egg and roasted vegetables:

• 3 tablespoons instant polenta
• 1/2 cup low-fat milk
• 2 tablespoons low-fat cottage cheese
• 1 large egg
• 6 mushrooms
• 2 asparagus spears
• 1 small carrot
• 1 large shallot
• 1 tablespoon of olive oil
• 3/4 tablespoon balsamic vinegar
• 1 tablespoon of fresh thyme
• 1/8 tablespoon ground pepper
• 1/8 tablespoon of salt

Spaghetti squash pizzas are a low-calorie, pizza-like dish. The recipe usually contains cheese and pepperoni as a protein source. However, if you don’t prefer pepperoni, you can replace it with ground lean meat as an alternative source of protein.

The recipe contains approximately 12 grams of protein per serving.

Ingredients for a serving of spaghetti squash pizzas:

• 1/4 medium spaghetti squash
• 12 slices pepperoni or 1 oz lean ground beef
• 1/4 cup grated mozzarella cheese
• ½ tablespoon of olive oil
• 1/2 cup pasta sauce
• 1/8 tablespoon garlic powder
• Salt and pepper

Here are some meal prep tips to increase protein intake while reducing calories:

• Add plant-based protein sources to meals. Plant proteins tend to be low in fat and high in fiber. These include beans, legumes, nuts and seeds.
• Use dairy products as an accompaniment to your meal. For example, adding yogurt or kefir to your meal can increase your protein intake.
• Choose lean meats to reduce calories. When purchasing meats, choose those that are naturally lower in fat, such as turkey and chicken. In some cases, you can also separate fat from meats, for example by draining ground beef after cooking.
• Consider calories per serving. Some foods are more calorie dense than others. Adding vegetables to meals can increase portion size while reducing calories.
• Prepare high-protein snacks to increase your daily protein intake. Some high-protein snacks include trail mix of nuts and seeds, a cup of milk, a banana with nut butter, hard-boiled eggs, cheese sticks, and jerky.
• Prepare your meals in advance when you don’t have time to prepare fresh meals. You can cook separate batches of foods like lean meats, eggs, legumes, beans and vegetables. Then, combine them as you wish throughout the week.
• Spread your protein intake throughout the day. This can aid digestion and make it easier to meet your daily protein goal by consuming it in both meals and snacks.