29 High-Protein, Low-Calorie Meal Ideas You’ll Love( 30g+ Protein, Under 400 calories!)
Listen, if you’re like me and on a serious health and wellness kick to become a healthier, fitter, and overall best version of yourself, then I know you’ve definitely spent a lot, and I mean a lot of time trying to find what to eat, when to eat or even how to eat!
From the different ways of intermittent fasting to all the different types of diets to the endless list of workouts, it can honestly feel exhausting.
This is particularly true when trying to hit your protein goals, maybe 100 grams daily, while keeping your calories low.
But here’s the thing: healthy eating doesn’t have to be this frustrating. You don’t have to be stuck with that bland chicken and endless salads to hit your protein goals and keep your calorie intake in check.
Eating a high-protein and low-calorie meal daily is easy. Here are a few easy, high-protein low-calorie meal ideas to get you started.
All these meals contain roughly 30 grams of proteins and are under 400 calories.
Looking to up your protein intake?
How to Eat 100g of Protein Daily
Simple high-protein meals, snacks, and easy tips to help you reach your goal. Whether you’re aiming for muscle gain, fat loss, or just better nutrition, these practical strategies will make hitting your protein target effortless.
High-Protein Low-Calorie Meal Ideas You Should Try
1. Salsa Verde Chicken
The first on the list is this dreamy, mouthwatering chicken. With 32g of protein and 211 calories, it is slow-cooked in a tangy salsa verde sauce.
2. Broccoli Bacon Cheddar Chicken
Chicken has proven to be a go-to because of its high protein content, and this super cheesy recipe that tastes like heaven offers you 37g of protein and 386 calories!
Broccoli Bacon Cheddar Chicken recipe
3. Butter Cod
Are you always in a rush and keep on compromising on what to eat just because you don’t have time? Well, this soft, zesty, and flaky cod only takes 16 minutes to make! The best part? It only has 297 calories and up to 31g of protein per serving.
4. Shrimp Buddha Bowls
If you’re looking for that high-protein, extra-delight meal, this is definitely it. It is full of veggies and shrimp and contains 30g of protein and only 323 calories per serving.
5. Healthy Turkey Skillet Burrito
Looking for the perfect dinner choice? This recipe is not only absolutely delicious but makes you spend way less time in the kitchen. It has 39g of protein and 392 calories.
Healthy Turkey Skillet Burrito recipe
6. High Protein Spicy Chicken & Chickpeas
In just 15 minutes, you can get a great combination of tender, spicy, and vibrant chicken and chickpeas. Its simplicity doesn’t trade away its deliciousness, and it has 35g of protein and just 273 calories.
High Protein Spicy Chicken & Chickpeas recipe
7. Turkey Bolognese Greek-Style
This Greek-style turkey bolognese is definitely a favorite. And for good reason: it has 33g of proteins and only 296 calories. Serve it with zucchini noodles or any of your favorite pasta.
Turkey Bolognese Greek-Style recipe
8. Keto Kung Pao Chicken
If you like your meals spicy like yours truly, come a little bit closer, please, because this one’s for you! This meal is packed with 37g of protein at only 300 calories and brings out all those bold flavors you will enjoy.
9. Garlic Parmesan Roasted Shrimp & Broccoli
Do you like entertaining and wish to bless your guests with a fantastic, delicious, high-protein recipe? This succulent shrimp and caramelized broccoli will only take 25 minutes to prepare. It has 38g of protein and just 313 calories per serving.
Garlic Parmesan Roasted Shrimp & Broccoli recipe
10. Turkey Taco Skillet
This one right here is for all the Mexican food lovers! The ground turkey is anything but bland for up to 37g of proteins and just 503 calories. It contains Mexican cheese, black beans, corn, and salsa with the perfect taco seasoning.
11. Low-Carb Sheet Pan Bruschetta Chicken
Homemade vegetable-rich bruschetta, chicken, zucchini, and broccoli blend so well to create this perfection that is hard to overlook! It contains 31g of protein and just 274 calories. So, if you love bruschetta but definitely want to ditch the carbs, this one is for you!
Sheet Pan Bruschetta Chicken recipe
12. Easy Chicken & Broccoli Stir-Fry
Can’t get over takeouts? Say less because this meal gives you all the takeout vibes without any of the takeout guilt! It’s a Chinese-style chicken with stir-fried broccoli that only has 332 calories. With 32g of protein, I think it’s excellent for those lazy evenings!
Easy Chicken & Broccoli Stir-Fry recipe
13. Crockpot Marry Me Chicken
You have to try this recipe. It brings all the fancy Italian restaurant flavors right to your home. It has 34g of protein and 346 calories.
Crockpot Marry Me Chicken recipe
14. Easy Miso Salmon
We all have our go-to comfort foods, and I am confident that this recipe will become your new high-protein favorite. It has 30g of proteins and just 238 calories per serving, which makes these baked savory marinated salmon fillets perfect!
15. Italian Salmon with Tomato Basil Salsa
Do you like the whole classy Italian dinner party vibe on your plate? This baked salmon gets all fancy with a fresh tomato basil salsa that’ll make your taste buds do a little happy dance. It has 37g of protein and 288 calories.
Italian Salmon with Tomato Basil Salsa recipe
16. California Chicken Salad
Salads are meant to be refreshing, colorful, and just delicious. This salad checks all those boxes for 38g of protein and 350 calories. Grapes, crunchy celery, and a creamy mayonnaise dressing make the chicken God sent.
California Chicken Salad recipe
17. Honey Soy Chicken
Sweet, savory, and utterly irresistible. This honey-soy glazed chicken is the weeknight dinner hero you deserve. It has 41g of protein and 338 calories.
18. Crock-Pot Chicken and Cauliflower Rice Soup
Slow-cooked comfort in a bowl! Shredded chicken, cozy cauliflower rice, and a dreamy mix of herbs come together for a soup to calm and comfort you. It has 41g of protein, at only 338 calories, and will make you feel like a soup chef.
Crock-Pot Chicken and Cauliflower Rice Soup recipe
19. Italian Sausage, Onions, and Peppers Skillet
Sizzling, savory, and totally seductive. What more can you possibly ask for? This meal has 30g of protein, 337 calories, and a burst of flavor in each spoon. The sausage sauteed with onions and bell peppers will become your next best low-carb dish!
Italian Sausage, Onions, and Peppers Skillet recipe
20. Slow Cooker Chicken Cacciatore
I know we’re probably all suckers for love stories, and this 33g protein and 315 calorie meal is the perfect Italian love story. Okay, with a bit more tomatoes, bell peppers, and herbs.
Slow Cooker Chicken Cacciatore recipe
21. Salmon in a Tomato, Thyme, and Ginger Sauce
For 44g of proteins and 322 calories, you get salmon, but make it a bit more saucy. Not only does this pan-seared salmon fillet give you omega-3s, but it’s also simmered in tomato, thyme, and ginger sauce, which makes it burst in flavor.
Salmon in a Tomato, Thyme, and Ginger Sauce recipe
22. Turkey Roulade
This meal gives you elegance, loads of proteins, and deliciousness. It has up to 33g of protein and 206 calories. The rolled turkey breasts are stuffed with all your favorite herbs and spices, making them ideal for special occasions.
23. Lemon Pepper Tilapia Sheet Pan Dinner
This is a fantastic one-pan, dreamy dinner you need. The tilapia fillets are seasoned with lemon pepper, and my go-to bonus would be some roasted vegetables. For 37g of protein and 316 calories, you’ll love this meal.
Lemon Pepper Tilapia Sheet Pan Dinner recipe
24. Slow Cooker Pork Loin
Flavor? Big check. Balance? Even bigger check! This meal has 39g of protein and 277 calories and guess what? The juicy pork loin couldn’t get even more tender. It is slow-cooked with a rich flavor of marinade that’s perfect for your lazy cooking dreams.
25. Teriyaki Chicken
This meal will give your dinner date the ultimate glow-up it really needs. With 41g of proteins and 303 calories, you not only get sweet and sticky teriyaki-glazed chicken, but you also get steamed veggies for your gut health.
Teriyaki Chicken Meal Prep recipe
26. Ground Turkey Egg Roll in a Bowl
Well, I know you are probably sick of the turkey recipes, but trust me, this is worth it. With 30g of proteins and only 243 calories, you get egg rolls with ground turkey, cabbage, and carrots.
Ground Turkey Egg Roll in a Bowl recipe
27. Grilled Bison Ribeye Steaks
Did anyone ask for low-carb perfection? Because this meal just called and said it’s grilled perfection! With 41g of protein and 273 calories, it is not only juicy but also flavorful. It’s a great alternative to beef.
Grilled Bison Ribeye Steaks recipe
28. Thin Pork Chops in Air Fryer
When you have pork chops and air fryer in the same sentence, you know you’re about to get something that’ll leave your taste buds begging for more. This crispy yet tender meal offers 20g of proteins and 244 calories.
Thin Pork Chops in Air Fryer recipe
29. Stuffed Chicken Breast
From today, basic bland chicken should never be an option. This 32g of protein and 222 calories meal comprises baked juicy and protein-packed chicken breasts stuffed with spinach and ricotta cheese.
Final Thoughts
And there you go. Eating high-protein, low-calorie meals doesn’t have to be boring. You don’t need to complicate it.
These 29 high-protein, low-calorie delicious meal ideas will give you all the protein you need to stay full longer and hit your protein and fitness goals without all the extra calories!
Which are you excited to try first? Let me know in the comments!
Remember to save this roundup for your next high-protein, low-calorie meal ideas inspiration.
