15 Low-Calorie High-Protein Meals for Sustained Energy

Finding the right balance between fueling your body with energy and staying within a healthy calorie range can feel like a challenge. High-protein meals are an excellent solution, helping you feel full longer while maintaining muscle and promoting a healthy metabolism. Luckily, many easy-to-make options taste delicious while keeping your nutrition on point. These low-calorie high-protein meals are perfect for anyone aiming to stay energized, lose weight, or build muscle. With simple ingredients and minimal preparation, you can enjoy a variety of meals that fuel your body and keep you satisfied all day long.

Chicken and Quinoa Bowl

Start by cooking ½ cup of quinoa in water until fluffy, and set aside. Grill or sauté 4 ounces of boneless, skinless chicken breast seasoned with salt, pepper, and garlic powder. Dice the cooked chicken and mix it with the quinoa, adding a handful of baby spinach, cherry tomatoes, and a tablespoon of olive oil for extra flavor. Squeeze fresh lemon juice over the mixture and sprinkle with feta cheese. This meal delivers high protein and fiber to keep you full without adding too many calories, perfect for meal prep or a quick dinner.

Turkey and Veggie Stir-Fry

Heat a tablespoon of olive oil in a large skillet over medium heat. Add 4 ounces of lean ground turkey, cooking until browned. Toss in a mix of chopped bell peppers, zucchini, and onions, and continue sautéing until tender. Season with soy sauce, garlic powder, and a pinch of ginger for added flavor. Serve the stir-fry over a bed of cauliflower rice for a low-calorie, high-protein meal that’s ready in under 20 minutes and perfect for boosting your energy.

Egg White and Spinach Scramble

Whisk together 5 large egg whites and a splash of milk in a bowl. Heat a non-stick skillet over medium heat, and sauté a handful of fresh spinach until wilted. Pour the egg whites into the skillet, stirring frequently until cooked through. Season with salt, pepper, and a sprinkle of shredded low-fat cheese. This simple scramble is packed with protein, low in calories, and a great way to start your day or refuel after a workout.

Salmon and Asparagus Sheet Pan

Preheat your oven to 400°F and line a baking sheet with parchment paper. Place a 4-ounce fillet of salmon on one side of the sheet, and arrange asparagus spears on the other. Drizzle olive oil over both, and season with salt, pepper, and lemon zest. Roast for 12-15 minutes until the salmon is cooked through and the asparagus is tender. This easy-to-prep meal provides a great source of lean protein and healthy fats, keeping you full and energized for hours.

Greek Yogurt Chicken Salad

In a bowl, mix 4 ounces of shredded cooked chicken breast with ½ cup of plain Greek yogurt. Add in chopped celery, red onion, and a handful of sliced grapes for sweetness. Season with a little salt, pepper, and a dash of Dijon mustard for tang. Serve it in lettuce cups or with whole wheat crackers for a refreshing, protein-packed lunch that’s light on calories but full of flavor.

Tuna and Avocado Lettuce Wraps

Mash half an avocado in a bowl and mix in a can of drained tuna. Season the mixture with lemon juice, salt, and pepper, then spoon it into large lettuce leaves to create wraps. Add sliced cucumbers and cherry tomatoes for a crunchy texture. This low-calorie, high-protein meal is a great lunch option that’s easy to prepare, loaded with healthy fats, and incredibly satisfying.

Cottage Cheese and Berry Parfait

Layer ½ cup of low-fat cottage cheese with a handful of fresh berries, such as blueberries, strawberries, or raspberries, in a small bowl or glass. Top with a sprinkle of chia seeds or a drizzle of honey for added flavor. This high-protein snack is perfect for breakfast or an afternoon pick-me-up, keeping you full and energized without packing in too many calories.

Lentil and Veggie Soup

In a large pot, sauté diced onions, carrots, and celery in olive oil until softened. Add 1 cup of dried lentils, 4 cups of vegetable broth, and a can of diced tomatoes. Season with cumin, garlic, and a pinch of red pepper flakes. Simmer for 30 minutes until the lentils are tender. This hearty, high-protein soup is a filling, low-calorie option for lunch or dinner, and it’s loaded with fiber to keep you satisfied.

Turkey and Sweet Potato Hash

Peel and dice a medium sweet potato, then sauté it in olive oil until tender. Add 4 ounces of ground turkey to the skillet and cook until browned. Mix in chopped onions, bell peppers, and season with salt, pepper, and paprika. This simple hash is high in protein and vitamins, perfect for breakfast or as a post-workout meal to keep you fueled without the extra calories.

Black Bean and Quinoa Salad

Cook ½ cup of quinoa according to package directions and let cool. In a bowl, combine the quinoa with a can of drained black beans, chopped bell peppers, red onion, and corn. Toss with olive oil, lime juice, cumin, and cilantro for a zesty, high-protein salad. This meal is perfect for a quick, low-calorie lunch that’s packed with fiber and plant-based protein.

Baked Cod with Broccoli

Preheat your oven to 375°F. Season a 4-ounce fillet of cod with salt, pepper, and lemon juice, and place it on a baking sheet lined with parchment paper. Arrange broccoli florets around the fish, drizzle with olive oil, and bake for 15-20 minutes until the fish is flaky and the broccoli is roasted. This simple, low-calorie meal provides lean protein and a dose of greens to keep your energy steady.

Chickpea and Avocado Salad

In a bowl, mash half an avocado and mix with a can of drained chickpeas. Add diced cucumber, cherry tomatoes, and red onion. Season with lemon juice, olive oil, salt, and pepper. This refreshing salad is full of plant-based protein, fiber, and healthy fats, making it a satisfying low-calorie meal or side dish that can be prepared in minutes.

Tofu Stir-Fry with Broccoli

Heat olive oil in a skillet and add cubed tofu, cooking until browned on all sides. Add in broccoli florets, sliced bell peppers, and garlic. Stir-fry until the vegetables are tender, and season with soy sauce and a dash of sesame oil. Serve over brown rice or cauliflower rice for a filling, high-protein meal that’s low in calories and perfect for vegetarians.

Shrimp and Cauliflower Rice Bowl

Sauté 4 ounces of shrimp in olive oil with minced garlic until pink and cooked through. In another pan, heat cauliflower rice until tender, and mix in chopped scallions, cilantro, and a squeeze of lime juice. Serve the shrimp over the cauliflower rice, and garnish with avocado slices. This low-calorie, high-protein bowl is a quick and delicious meal option that’s light yet satisfying.

Egg Muffins with Spinach and Turkey

Preheat your oven to 350°F and grease a muffin tin. In a bowl, whisk together 6 egg whites, a splash of milk, and a pinch of salt and pepper. Stir in chopped spinach and diced turkey. Pour the mixture into the muffin tin and bake for 15-20 minutes until the muffins are set. These protein-packed egg muffins are a great grab-and-go breakfast, keeping you full and energized throughout the morning.

This article originally appeared on RetailShout.

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