Low calorie high protein meals help you feel full, support muscle, and still keep your calories in check. Instead of big bowls of pasta or heavy casseroles, these meals center lean proteins, fiber-rich veggies, and smart carbs in reasonable portions. In this post, you’ll get a complete one-pan dinner recipe plus clear ideas for building other low calorie high protein meals throughout your day. This works well if you want to lose fat, maintain weight, or just feel more satisfied after you eat without spending hours in the kitchen.
Quick Recipe Snapshot
This hero recipe: One-Pan Lemon Garlic Chicken & Veggie Bowls
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
- Servings: 4 bowls
- Difficulty: Easy
- Diet type: High-Protein, Low-Calorie, Gluten-Free
You’ll find a printable recipe card with exact measurements and nutrition details at the end of this post.
Table of Contents
Want a bigger overview of protein-rich meals and snacks? Explore our High Protein Foods Guide for simple explanations, food lists, and a 7-day high protein meal plan using recipes from HealthyAmericanBites.
What Are Low Calorie High Protein Meals?
Low calorie high protein meals keep calories modest (often 350–450 per meal) while delivering at least 25–35 grams of protein. They rely on:
- Lean proteins: chicken breast, turkey, egg whites, fish, shrimp, Greek yogurt, cottage cheese, tofu, beans. Harvard Health
- Big portions of vegetables: broccoli, zucchini, peppers, leafy greens, cauliflower.
- Smart carbs in controlled amounts: quinoa, brown rice, potatoes, oats, beans, fruit.
- Healthy fats in small doses: olive oil, avocado, nuts, seeds.
The recipe below gives you a template you can repeat with different proteins and veggies so you can rotate many low calorie high protein meals without getting bored.
Ingredients for One-Pan Low Calorie High Protein Chicken & Veggie Bowls
For the Chicken and Marinade
- 1 ½ lb (680 g) boneless skinless chicken breast, cut into bite-size pieces
- 2 tablespoons lemon juice (fresh)
- 1 tablespoon olive oil
- 3 garlic cloves, minced
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano or Italian seasoning
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Veggies
- 2 cups broccoli florets (small pieces)
- 1 large red bell pepper, sliced into strips
- 1 medium zucchini, halved and sliced
- 1 small red onion, sliced
- 1 teaspoon olive oil
- Salt and pepper to taste
For Serving
- 4 cups cooked cauliflower rice, warmed (about 1 cup per bowl)
- Or ½ cup cooked quinoa or brown rice per bowl if you want extra carbs
- Fresh lemon wedges
- Fresh parsley, chopped (optional)
This full plate hits the low calorie high protein meals sweet spot: plenty of protein from chicken, big volume from veggies and cauliflower rice, and just enough fat for flavor.
Step-by-Step Instructions
- Marinate the chicken.
Add chicken pieces, lemon juice, olive oil, garlic, smoked paprika, oregano, salt, and pepper to a bowl. Stir until the chicken looks evenly coated. Let it sit while you prep the veggies (about 10 minutes). - Prep the veggies.
Chop the broccoli, bell pepper, zucchini, and red onion. Place them on a large sheet pan. Drizzle with 1 teaspoon olive oil, then sprinkle with salt and pepper. Toss until the veggies look lightly coated. - Add the chicken to the pan.
Push the veggies toward the edges of the pan and spread the marinated chicken pieces in the center in a single layer. Make sure you do not crowd the pan so everything can roast instead of steam. - Roast.
Bake at 400°F (200°C) for 18–20 minutes, stirring halfway. The chicken should reach 165°F (74°C) internally and the veggies should look tender with a few golden edges. - Warm the cauliflower rice.
While the pan bakes, heat the cauliflower rice in a skillet or microwave until hot. Season with a pinch of salt and pepper. - Build the bowls.
Divide the cauliflower rice among 4 bowls. Top each with a quarter of the chicken and veggie mixture. Squeeze fresh lemon over each bowl and sprinkle with chopped parsley if you like. - Adjust and serve.
Taste and add more salt, pepper, or lemon if you want a brighter flavor. Serve hot.
Tips & Variations
Turn This Into a Meal-Prep Template
- Cook a double batch and portion into containers for four to eight low calorie high protein meals through the week.
- Rotate proteins: try turkey tenderloin, shrimp, or extra-firm tofu instead of chicken.
- Swap veggies based on the season: green beans, asparagus, Brussels sprouts, or carrots all work.
Add or Reduce Carbs
- Keep it lower carb and lower calorie: stick with cauliflower rice only.
- Add ½ cup cooked quinoa, brown rice, or roasted potatoes per bowl if you need more carbs for training days.
- Mix half cauliflower rice and half regular rice for a middle-ground option that still fits low calorie high protein meals.
Boost the Protein Even More
- Add ½ cup canned chickpeas or white beans to the veggie mix for extra plant protein and fiber.
- Serve with a spoonful of Greek yogurt mixed with lemon and garlic as a quick, high-protein sauce.
- Enjoy a cup of broth-based soup with added chicken or beans alongside the bowl on days you need more protein.
Lower the Calories
- Use spray oil instead of measuring olive oil if you need to shave off extra calories.
- Skip starchy sides and load up on extra non-starchy veggies like zucchini and broccoli.
- Keep sauces simple and light: lemon juice, herbs, and a touch of yogurt instead of creamy dressings.
Serving Suggestions
This recipe gives you four ready-to-go low calorie high protein meals, but you can mix and match it with other options too.
- Fast weeknight dinner: Serve the chicken and veggies directly from the pan over cauliflower rice or a bed of greens.
- High-protein lunch bowls: Pack the bowls in containers and add a side of cherry tomatoes or cucumber slices for crunch.
- Breakfast-for-dinner twist: Swap chicken for egg whites and whole eggs, then serve the veggie mix with high-protein egg bites meal prep on the side.
- Grill night version: Use the same marinade on chicken and veggies and cook them outdoors, then pair with something from the site’s pellet grill recipes.
If you want a satisfying dessert that still supports your protein goals, finish the meal with a small serving of high-protein chocolate mousse.
Storage & Reheating
- Fridge:
- Store chicken, veggies, and cauliflower rice together or separately in airtight containers for up to 4 days.
- For the best texture, keep lemon wedges and fresh herbs separate until serving.
- Freezer:
- Freeze portions in freezer-safe containers for up to 2 months.
- Thaw overnight in the fridge before reheating.
- Reheating:
- Reheat in a skillet over medium heat with a splash of water or broth for 4–6 minutes, stirring, until hot.
- Or microwave for 60–90 seconds, stir, then heat for another 30–60 seconds as needed.
- Add fresh lemon juice and herbs after reheating to wake up the flavors.
Nutrition Highlights
Per bowl (1 of 4, with cauliflower rice and no added grains), approximate:
- Calories: ~380
- Protein: ~38 g
- Carbohydrates: ~24 g
- Fiber: ~7 g
- Fat: ~12 g
The chicken delivers most of the protein, while cauliflower rice and mixed veggies give you satisfying volume and fiber without many calories. Meals like this fit the low calorie high protein meals pattern that many people find helpful for managing appetite and weight, especially when you spread protein across breakfast, lunch, and dinner instead of loading it into just one meal. Research that Harvard Health highlights suggests your body can use roughly 20–40 grams of protein at a time, so it helps to aim for that range per meal.
Numbers shift a bit based on your exact chicken, oil, and veggie amounts, and whether you add grains or chickpeas.
Why This Recipe Matters to Me
I watched my dad juggle diabetes and high blood pressure while my mom tried to keep meals comforting and familiar. Their plates often swung between very restrictive and very indulgent, and everyone felt a little whiplash. Later, when I learned more about protein, fiber, and simple cooking, I realized they could have used more meals that sat in the middle—satisfying, but not heavy.
Low calorie high protein meals like this chicken and veggie bowl grew out of that realization. The food still looks like “normal dinner,” but it leans hard on lean protein, big piles of vegetables, and just enough healthy fat to make everything taste good. It reminds me that thoughtful cooking can support health goals without pulling all the comfort out of the kitchen.
FAQ about Low Calorie High Protein Meals
What is the highest protein, lowest calorie meal?
There isn’t one single “highest protein, lowest calorie meal” that fits everyone, but patterns repeat. A very strong option usually includes a lean protein (like chicken breast, white fish, shrimp, egg whites, or tofu), lots of non-starchy vegetables, and a small amount of healthy fat. For example, grilled chicken breast over a huge salad with mixed greens, cucumbers, tomatoes, and a light yogurt-based dressing can hit around 35–40 grams of protein for well under 400 calories.
Bottom line: Build meals around lean protein plus big servings of veggies and light dressings or sauces to get very high protein with relatively low calories.
What foods are high in protein but low in calories?
Some of the best high-protein, lower-calorie foods include skinless chicken breast, turkey breast, white fish, shrimp, egg whites, nonfat Greek yogurt, cottage cheese, tofu, tempeh, and many beans and lentils. These foods give you solid protein for relatively few calories, especially when you prepare them with minimal added fat. Pair them with vegetables and a small amount of healthy fat like olive oil or avocado, and you get low calorie high protein meals that feel substantial.
Bottom line: Lean meats, fish, eggs, Greek yogurt, tofu, and legumes sit at the top of the high-protein but relatively low-calorie food list.
How to get 40g of protein in one meal?
To reach about 40 grams of protein in a single meal, stack two or more protein sources on the same plate. For example, serve a 4–5 ounce portion of grilled chicken breast (about 28–35 grams of protein) over a generous bed of lentils or quinoa, or add a side of Greek yogurt or cottage cheese. You can also use recipes like high-protein stuffed peppers or a lean meat and veggie skillet, then add beans or yogurt on the side.
Bottom line: Combine a solid serving of lean meat or tofu with an additional protein source like beans, Greek yogurt, or cottage cheese to push a meal up to about 40 grams of protein.
Are low calorie high protein meals sustainable long term?
Low calorie high protein meals can be sustainable if you build them with foods you actually enjoy and allow some flexibility. The key is variety: rotate proteins, vegetables, seasonings, and cooking methods so you don’t get bored. Include some healthy fats and fiber-rich carbs for satisfaction, and leave room for higher-calorie meals or treats here and there. When you view this style of eating as a flexible pattern rather than a strict “diet,” it usually feels more realistic for the long haul.
Bottom line: Yes, low calorie high protein meals can work long term when you focus on variety, flavor, and flexibility instead of rigid rules.
How can I get 100g of protein a day low calories?
To reach about 100 grams of protein on lower calories, spread your intake across the day instead of relying on one giant meal. A sample day might look like:
Breakfast: 2 high-protein egg bites plus a side of nonfat Greek yogurt (~30 g protein).
Lunch: One of these chicken and veggie bowls (~38 g protein).
Snack: A small portion of cottage cheese with berries (~15–18 g protein).
Dinner: A lean protein dinner like grilled chicken, turkey, or fish with vegetables (~25–30 g protein).
You adjust portion sizes, but the idea stays the same: anchor every meal and snack with a meaningful protein source while keeping added fats and sugars modest. Harvard Health
Bottom line: Aim for three to four meals and snacks that each deliver 20–30 grams of protein and use lean, minimally processed protein sources.
More Recipes You’ll Love
If you want more low calorie high protein meals to plug into your week, you’ll find plenty of options on HealthyAmericanBites:
- For a cozy bowl dinner, try high-protein stuffed peppers packed with lean meat and veggies.
- On busy mornings, high-protein breakfast biscuits or high-protein overnight oats recipe help you front-load protein without cooking at dawn.
- For meal-prep lunches, high-protein pasta salad gives you a balanced, protein-forward option that keeps well in the fridge.
- When you want something sweet that still fits the plan, bake a batch of high-protein blueberry muffins or whip up high-protein chocolate mousse.
Final Thoughts
Low calorie high protein meals don’t have to feel tiny, bland, or complicated. When you center lean protein, load up on colorful vegetables, and round things out with smart carbs and just enough healthy fat, you get plates that feel generous and help you stay full. Use the one-pan chicken and veggie bowls here as a base, swap in your favorite proteins and vegetables, and start building a rotation of meals that support your goals and still taste like real food.
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Low Calorie High Protein Meals (Simple One-Pan Idea + Tips)
These low calorie high protein meals center on an easy one-pan lemon garlic chicken and veggie bowl. Lean chicken breast, a big mix of colorful vegetables, and cauliflower rice come together in under 40 minutes for four satisfying, high-protein servings. The recipe keeps calories modest while delivering plenty of volume and flavor, and you can use it as a flexible template for many other low calorie high protein dinners.
- Total Time: 35 minutes
- Yield: 4 bowls
Ingredients
1 1/2 lb (680 g) boneless skinless chicken breast, cut into bite-size pieces
2 tablespoons lemon juice
1 tablespoon olive oil
3 garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon dried oregano or Italian seasoning
1/2 teaspoon salt
1/2 teaspoon black pepper
2 cups broccoli florets
1 large red bell pepper, sliced
1 medium zucchini, halved and sliced
1 small red onion, sliced
1 teaspoon olive oil
Salt and pepper to taste
4 cups cooked cauliflower rice, warmed
Fresh lemon wedges, for serving
Fresh parsley, chopped (optional)
Instructions
1. Preheat the oven to 400°F (200°C) and line a large sheet pan with parchment paper if desired.
2. In a medium bowl, combine the chicken pieces, lemon juice, 1 tablespoon olive oil, minced garlic, smoked paprika, oregano, 1/2 teaspoon salt, and 1/2 teaspoon pepper, then stir until the chicken is evenly coated and let it sit while you prep the vegetables.
3. Place the broccoli florets, sliced bell pepper, zucchini, and red onion on the sheet pan, drizzle with 1 teaspoon olive oil, sprinkle with a pinch of salt and pepper, and toss until the vegetables are lightly coated.
4. Push the vegetables toward the edges of the pan and spread the marinated chicken pieces in the center in a single layer so everything has space to roast.
5. Roast for 18–20 minutes, stirring once halfway through, until the chicken reaches 165°F (74°C) internally and the vegetables are tender with lightly browned edges.
6. While the chicken and vegetables roast, warm the cauliflower rice in a skillet or microwave and season with a small pinch of salt and pepper.
7. Divide the cauliflower rice among 4 bowls, then top each bowl with a quarter of the roasted chicken and vegetable mixture.
8. Squeeze fresh lemon over each bowl, sprinkle with chopped parsley if using, adjust salt and pepper to taste, and serve hot.
Notes
Use this sheet pan meal as a template by swapping in turkey, shrimp, or tofu for the chicken and changing up the vegetables based on what you have.
If you want extra carbohydrates, add about 1/2 cup cooked quinoa or brown rice to each bowl and reduce the cauliflower rice slightly.
Store leftovers in airtight containers in the refrigerator for up to 4 days and reheat in the microwave or a skillet with a splash of water or broth.
Freeze cooled portions for up to 2 months, then thaw overnight in the fridge before reheating.
Finish the meal with a small high-protein dessert like Greek yogurt or a protein-rich mousse if you need a little more protein on training days.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Oven
- Cuisine: American