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.

Low Calorie High Protein Meals | Ultimate Power Dinner

Name: Low Calorie High Protein Meals (Simple One-Pan Idea + Tips)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: American
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)

Ingredients

Scale

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)

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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.

Author: Adam Moretti
Prep Time: 15 minutes
Cook Time: 20 minutes
Category: Main Dish
Method: Oven
Cuisine: American