Struggling to find meals that keep you full without adding extra calories? Do you often feel hungry soon after eating, leading to unnecessary snacking? For meals that provide long-lasting energy, help with muscle recovery, and support weight loss, low calorie meals high in protein are the perfect solution. Whether you’re an athlete, a fitness enthusiast, or someone trying to maintain a healthy diet, having the right balance of protein and nutrients in your meals can make a big difference in your energy levels and holistic wellness.
To help you achieve this balance, we have put together seven delicious low-calorie high protein foods recipes that are perfect for any time of the day. Each recipe is made to fuel your body, keep you full, and support muscle recovery after workouts. So, let’s explore these low-calorie high protein meals ideas that will help you stay energised and recover faster without compromising on taste!
Table Of Contents
1. What Meals Are High In Protein And Low In Calories? 7 Low Calorie Meals High In Protein
2. How Can I Get High Protein Without High Calories?
3. The Final Say
4. FAQs
5. References
What Meals Are High In Protein And Low In Calories? 7 Low Calorie Meals High In Protein
Finding meals that pack a protein punch while staying light on calories is easier. We're about to dive into seven delicious high-protein diet options that will keep you feeling full, energised, and on track with your health goals. Visit Toneop Eats for more such delicious and nutritious low-calorie recipes!
Let's explore how you can enjoy satisfying low calorie meals high in protein:
1. Crumbled Tofu Stir-Fry With Roasted Vegetables
This protein-rich tofu stir-fry keeps you full and energised with tofu’s high-quality plant-based protein and iron, while the roasted vegetables add fibre and antioxidants. These healthy Indian snacks combine seasonal bell peppers, zucchini, and carrots, improve digestion, and support muscle recovery, making it a perfect meal for low-calorie meals high in protein.
Ingredients:
- Tofu (firm, crumbled) - 200g
- Bell peppers (red, yellow, green, chopped) - 1 cup
- Zucchini (sliced) - ½ cup
- Carrot (julienned) - ½ cup
- Onion (sliced) - 1 small
- Garlic (minced) - 2 cloves
- Olive oil - 1 tbsp
- Soy sauce (low sodium) - 1 tbsp
- Black pepper - ½ tsp
- Lemon juice - 1 tsp
- Sesame seeds - 1 tsp
- Fresh coriander (chopped) - 1 tbsp
Steps To Make Low Calorie Meals High In Protein:
1. Heat olive oil in a clean pan over medium heat. Add garlic and onions, and sauté until soft.
2. Add the crumbled tofu and cook for 5 minutes until lightly golden. Stir occasionally.
3. Toss in the bell peppers, zucchini, and carrots. Stir-fry for another 4-5 minutes until they are tender but still crisp.
4. Add soy sauce, black pepper, and lemon juice. Mix well.
5. Sprinkle sesame seeds and fresh coriander before serving. Enjoy warm!
2. Herby Black Kidney, Black Bean & Corn Salad
This salad offers plant-based protein and fibre, perfect for smooth digestion. Kidney and black beans provide protein, iron, and folate, while corn adds natural sweetness and energy-boosting carbohydrates. Fresh herbs like parsley and fresh mint give these high protein, low-calorie salad recipes antioxidants. A light olive oil dressing makes it refreshing without adding unnecessary calories.
Ingredients:
- Black kidney beans (boiled) - ½ cup
- Black beans (boiled) - ½ cup
- Sweet corn (boiled) - ½ cup
- Cherry tomatoes (halved) - ½ cup
- Cucumber (chopped) - ½ cup
- Onion (finely chopped) - 1 small
- Fresh parsley (chopped) - 2 tbsp
- Fresh mint (chopped) - 1 tbsp
- Olive oil - 1 tbsp
- Lemon juice - 1 tbsp
- Black pepper - ½ tsp
- Himalayan pink salt - to taste
Steps To Make Low Calorie Meals High In Protein:
1. In a large bowl, combine the black kidney beans, black beans, sweet corn, cherry tomatoes, cucumber, and onion.
2. In a small bowl, whisk together healthy olive oil, lemon juice, black pepper, and salt.
3. Pour the dressing over the beans salad and toss well to mix.
4. Garnish with fresh parsley and mint. Serve fresh and enjoy!
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3. Dried Tomatoes Chickpea Curry With Brown Rice
This hearty curry is high in plant-based protein from chickpeas, which helps in muscle repair and keeps you full longer. Dried tomatoes add a concentrated dose of antioxidants and vitamin C. Brown rice provides complex carbohydrates that release energy slowly, helping to sustain energy levels.
Ingredients:
- Chickpeas (boiled) - 1 cup
- Dried tomatoes (soaked and chopped) - ¼ cup
- Onion (finely chopped) - 1 medium
- Garlic (minced) - 2 cloves
- Tomato puree - ½ cup
- Olive oil - 1 tbsp
- Cumin powder - ½ tsp
- Coriander powder - ½ tsp
- Turmeric powder - ¼ tsp
- Garam masala - ½ tsp
- Salt - to taste
- Brown rice (cooked) - 1 cup
Steps To Make Low Calorie Meals High In Protein:
1. Heat olive oil in a clean pan and sauté the onions plus garlic until golden.
2. Add the tomato puree and properly cook for 3 minutes. Then add the dried tomatoes.
3. Stir in the cumin, coriander, turmeric, garam masala, and salt. Mix well.
4. Add the boiled chickpeas and let it simmer for 10 minutes.
5. Serve hot with cooked brown rice for a wholesome meal.
4. Grilled Chicken Breast With Steamed Broccoli & Quinoa
This high-protein meal is perfect for muscle recovery and weight management. Delicious grilled chicken breast is a good lean protein source, while quinoa provides complete protein and fibre for better digestion. Broccoli adds vitamins K and C, making it a great post-workout low-calorie meal high in protein.
Ingredients:
- Chicken breast (boneless) - 150g
- Quinoa (cooked) - 1 cup
- Broccoli (steamed) - 1 cup
- Olive oil - 1 tbsp
- Garlic (minced) - 1 clove
- Lemon juice - 1 tbsp
- Black pepper - ½ tsp
- Salt - to taste
Steps To Make Low Calorie Meals High In Protein:
1. In a bowl, properly marinate the chicken breasts for 10 minutes in olive oil, garlic, lemon juice, black pepper, and salt.
2. Preheat your grill. Place the marinated chicken breast on it and cook for 6-7 minutes on each side until the internal temperature reaches 165°F.
3. Allow the chicken to rest briefly before slicing to retain juices.
4. Steam the broccoli for 5-7 minutes until it's tender-crisp.
5. Slice the grilled chicken breast and place it on top of or beside the quinoa and broccoli.
6. You can add a squeeze of lemon juice over the broccoli for extra flavour.
5. Egg White Omelet With Spinach And Feta Cheese
Egg whites provide lean protein that aids muscle recovery, while spinach adds iron and antioxidants that help in oxygen circulation. Feta cheese enhances taste and provides calcium. These healthy egg recipes are light, perfect for breakfast or post-workout recovery.
Ingredients:
- Egg whites - 4
- Spinach (chopped) - ½ cup
- Feta cheese (crumbled) - 2 tbsp
- Olive oil - 1 tsp
- Black pepper - ½ tsp
- Salt - to taste
Steps To Make Low Calorie Meals High In Protein:
1. Heat olive oil in a pan. Sauté the spinach for 1 minute. Avoid overcooking the spinach, as it can become mushy.
2. In a bowl, whisk the fresh egg whites with black salt and black pepper until they are lightly frothy. Then, pour the mixture over the sautéed spinach in the pan.
3. Reduce the heat to low and properly simmer the omelet until the egg whites set.
4. Sprinkle the crumbled fresh feta cheese evenly over the top of the omelet.
5. Slide the omelet onto a plate and serve immediately. Garnish with fresh spinach leaves or a sprinkle of extra black pepper.
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6. Potato & Cauliflower Stuffed Moong Dal Cheela
The cheela, being a light and savory pancake, is a great option for those looking for a healthy and fulfilling breakfast or snack. Moong dal is high in protein and dietary fibre. Potatoes contribute potassium and vitamin C, while cauliflower contains vitamin K, folate, and antioxidants. The lack of refined flour and the inclusion of wholesome ingredients make it a nutritious choice.
Ingredients:
- Moong dal (soaked and ground) - 1 cup
- Potato (mashed) - ½ cup
- Cauliflower (grated) - ½ cup
- Cumin seeds - ½ tsp
- Green chillies (chopped) - 1
- Salt - to taste
- Olive oil - 1 tbsp
Steps To Make Low Calorie Meals High In Protein:
1. Combine the ground moong dal batter with black salt and a little water if needed to achieve a pourable consistency.
2. Optionally, add a pinch of turmeric for color and added health benefits.
3. Heat a non-stick pan, pour the batter, and spread it evenly. Cook on medium heat until the batter bottom is lightly golden.
4. Add the prepared potato-cauliflower stuffing to half the cheela and fold the other half over. Press gently to seal.
5. Serve the cheela immediately with your favorite chutney, such as mint-coriander chutney or tamarind chutney. You can also serve it with a side of yoghurt.
7. Paneer Stuffed Bell Peppers With Cucumber-Mint Dip
These satisfying low-calorie recipes combine a balanced, nutritious, high-protein option that provides maximum nutrients. Paneer is a good source of high protein for vegetarians, providing high-quality protein and calcium, while bell peppers offer vitamin C plus fibre for digestion. The cucumber-mint dip adds hydration and freshness to the meal.
Ingredients:
- Bell peppers (halved) - 2
- Paneer (crumbled) - ½ cup
- Onion (chopped) - 1 small
- Cumin powder - ½ tsp
- Olive oil - 1 tsp
- Cucumber (grated) - ½ cup
- Mint leaves (chopped) - 2 tbsp
- Yoghurt - ½ cup
Steps To Make Low Calorie Meals High In Protein:
1. Heat olive oil in a pan. Add the chopped onion and properly sauté until translucent.
2. Add cumin powder and crumbled paneer and cook for a few minutes until the paneer is lightly browned.
3. Season with salt and pepper. Fill the bell pepper halves with the paneer mixture.
4. Preheat the oven to 375°F (190°C). Place the stuffed bell peppers in the oven and bake for 15-20 minutes, or until the peppers are tender and the filling is heated through.
5. In a bowl, combine grated cucumber, chopped mint, and yoghurt. Mix well and season with black salt and pepper.
6. Serve the stuffed bell peppers hot with the cucumber-mint dip. Garnish with extra mint leaves.
Also Read: Delicious And Nutritious: Healthy Meal Ideas For Effective Weight Loss
How Can I Get High Protein Without High Calories?
Focus on lean protein sources. Here’s what you can add:
- Think chicken breast without the skin, fish like cod or tilapia, or egg whites – they're full of high protein but low on calories.
- Plant-based options like lentils, beans, and tofu are also great, especially if you pair them smartly.
- And here's a trick: cooking methods matter! Grilling, baking, or steaming keeps things light, while ditching sugary sauces or heavy oils cuts down on sneaky calories.
So, you can build up your muscles and feel full, all without piling on the extra baggage.
Also Read: 5 Benefits Of Grilled Paneer For Weight Loss And 3 Healthy Diet Recipes!
The Final Say
So, you see, by choosing lean proteins and smart cooking methods, you can easily create low-calorie meals high in protein that keep you full and energised. Just watch portion sizes, and try different flavours and combinations. Most importantly, enjoy nourishing your body with wholesome, protein-packed foods. This way, you'll feel healthier and ready to tackle the energy demands of the day!
FAQs
1. What has less calories but more protein?
Think of lean meats like chicken breast (no skin!), white fish, or egg whites. They're protein powerhouses without a lot of extra calories. Plant-based options like lentils and tofu are also great choices, especially if you're watching your intake.
2. How can I get 40g of protein in a meal?
That's a good amount! Here's how: A good sized chicken breast or a nice piece of salmon will get you well on your way. You could add some beans, lentils, or an egg. Combining protein sources will easily allow you to reach that amount.
References
- https://www.womenshealthmag.com/food/g33274923/high-protein-meals/
- https://www.eatingwell.com/gallery/7835714/high-protein-low-calorie-dinner-recipes/
- https://www.brioleisure.org/blog/high-protein-meals-with-40g-of-protein
- https://www.medicinenet.com/increase_my_protein_intake_without_calories/article.htm#:~:text=Increase%20your%20protein%20intake%20without,Protein%20is%20crucial.
- https://www.webmd.com/diet/features/top-10-protein-foods
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices.
