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High proteinLow calorie1,500 calories

High Protein Low Calorie Meals

For anyone who wants to stay full on fewer calories — protein-forward meals that protect muscle and blunt hunger while you lose weight.

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High Protein Low Calorie Meals

Protein is the most filling macronutrient, and it is the one most people under-eat when they cut calories. These high protein low calorie meals put 30 to 45 g of protein into a 400 to 550 calorie plate, so you get the fullness of a real meal without blowing your daily budget. Every recipe below is built around lean chicken, fish, turkey, tofu, eggs, Greek yogurt or beans.

The week we have laid out lands near 1,500 calories with well over 100 g of protein a day. That combination is a practical sweet spot for weight loss: enough protein to hold on to muscle, enough fiber and volume to keep you satisfied, and a calorie level most adults can sustain.

Portion guide

This week is sized near 1,500 calories with 100 to 130 g of protein per day. To move up to 1,800, add 1 oz (28 g) of protein and 1/3 cup (60 g) of grains per main meal. To move down toward 1,200, keep the protein portions and trim grains by 1/3 cup (60 g) per meal.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Monday

1500 kcal

Breakfast

Egg white scramble with spinach and feta380

4 egg whites plus 1 whole egg, 2 cups (60 g) spinach, 1 oz (28 g) feta, 1 slice (28 g) whole-grain toast

P 32 g · C 26 g · F 14 g

Lunch

Grilled chicken salad with chickpeas450

5 oz (142 g) chicken, 3 cups (85 g) mixed greens, 1/2 cup (85 g) chickpeas, tomato, cucumber, 1 tbsp (15 ml) vinaigrette

P 46 g · C 32 g · F 15 g

Dinner

Turkey chili with Greek yogurt470

2 cups (480 g) turkey chili, 3 tbsp (45 g) Greek yogurt, 1/2 cup (90 g) brown rice

P 42 g · C 44 g · F 12 g

Snacks

Greek yogurt with cinnamon130

1 cup (226 g) nonfat Greek yogurt

P 23 g · C 8 g · F 0 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Tuesday

1595 kcal

Breakfast

Protein smoothie with berries380

2 scoops (60 g) whey protein, 1 cup (150 g) berries, 1 cup (240 ml) skim milk, ice

P 42 g · C 34 g · F 6 g

Lunch

Tuna and white bean salad460

1 1/2 cans (213 g) tuna, 1 cup (260 g) white beans, tomato, onion, 1 tbsp (15 ml) olive oil, lemon

P 48 g · C 38 g · F 14 g

Dinner

Baked cod with quinoa and green beans460

6 oz (170 g) cod, 1/2 cup (85 g) quinoa, 2 cups (200 g) green beans, 1 tsp olive oil

P 44 g · C 38 g · F 12 g

Snacks

Cottage cheese with peach230

1 cup (226 g) cottage cheese, 1/2 cup (80 g) peaches

P 28 g · C 18 g · F 6 g

Carrots with hummus65

1 cup (110 g) carrots, 1 tbsp (15 g) hummus

P 2 g · C 7 g · F 3 g

Wednesday

1560 kcal

Breakfast

Veggie omelette with turkey sausage360

1 whole egg plus 3 egg whites, spinach, pepper, 2 oz (56 g) turkey sausage

P 34 g · C 16 g · F 17 g

Lunch

Chicken burrito bowl with black beans490

5 oz (142 g) chicken, 1/2 cup (90 g) brown rice, 1/2 cup (90 g) black beans, salsa, lettuce, 1/4 avocado (35 g)

P 44 g · C 48 g · F 15 g

Dinner

Turkey meatballs with zucchini noodles470

6 oz (170 g) turkey meatballs, 3 cups (375 g) zucchini noodles, 3/4 cup (180 g) marinara, 1 tbsp (5 g) parmesan

P 48 g · C 28 g · F 19 g

Snacks

Greek yogurt with almonds160

3/4 cup (170 g) yogurt, 8 almonds (10 g)

P 20 g · C 8 g · F 6 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Thursday

1530 kcal

Breakfast

Cottage cheese bowl with pineapple390

1 1/4 cups (283 g) cottage cheese, 1/2 cup (80 g) pineapple, 1 tbsp (10 g) sunflower seeds

P 38 g · C 26 g · F 14 g

Lunch

Greek chicken salad with feta470

5 oz (142 g) chicken, romaine, tomato, cucumber, 8 olives (30 g), 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil

P 44 g · C 20 g · F 26 g

Dinner

Tofu vegetable stir-fry with edamame480

6 oz (170 g) extra-firm tofu, 1 cup (155 g) edamame, 2 cups (200 g) vegetables, 1 tbsp (15 ml) teriyaki, 1/2 cup (90 g) brown rice

P 38 g · C 44 g · F 17 g

Snacks

Protein pudding120

1/2 cup (120 g) Greek yogurt with 1/2 scoop (15 g) whey and cocoa

P 17 g · C 8 g · F 2 g

Hard-boiled egg70

1 large egg (50 g)

P 6 g · C 1 g · F 5 g

Friday

1515 kcal

Breakfast

Egg and turkey bacon breakfast sandwich370

1 whole egg plus 2 egg whites, 2 slices turkey bacon (30 g), 1 light English muffin (57 g), tomato

P 32 g · C 32 g · F 12 g

Lunch

Chicken quinoa bowl with broccoli480

5 oz (142 g) chicken, 3/4 cup (130 g) quinoa, 2 cups (200 g) broccoli, 1 tbsp (15 ml) tahini-lemon dressing

P 46 g · C 44 g · F 14 g

Dinner

Shrimp with rice and vegetables460

6 oz (170 g) shrimp, 1/2 cup (90 g) brown rice, 2 cups (200 g) stir-fry vegetables, 1 tsp olive oil

P 42 g · C 42 g · F 11 g

Snacks

Greek yogurt130

1 cup (226 g) Greek yogurt

P 23 g · C 8 g · F 0 g

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Saturday

1565 kcal

Breakfast

Greek yogurt parfait with protein granola380

1 cup (226 g) Greek yogurt, 1/2 cup (75 g) berries, 2 tbsp (18 g) protein granola

P 30 g · C 44 g · F 8 g

Lunch

Turkey lettuce wraps with hummus450

5 oz (142 g) turkey, 4 large lettuce leaves, 3 tbsp (45 g) hummus, tomato, cucumber, 1/2 cup (85 g) chickpeas

P 44 g · C 34 g · F 15 g

Dinner

Baked salmon with lentils and asparagus470

6 oz (170 g) salmon, 2/3 cup (130 g) cooked lentils, 1 1/2 cups (150 g) asparagus

P 44 g · C 30 g · F 18 g

Snacks

Cottage cheese200

1 cup (226 g) cottage cheese

P 28 g · C 12 g · F 4 g

Carrots with hummus65

1 cup (110 g) carrots, 1 tbsp (15 g) hummus

P 2 g · C 7 g · F 3 g

Sunday

1605 kcal

Breakfast

Egg white and veggie frittata slice with toast380

1 slice (200 g) frittata (4 egg whites, 1 egg, spinach, pepper, 1 oz cheese), 1 slice (28 g) whole-grain toast

P 34 g · C 28 g · F 14 g

Lunch

Chicken burrito bowl with pinto beans470

5 oz (142 g) chicken, 1/2 cup (90 g) brown rice, 1/2 cup (90 g) pinto beans, salsa, lettuce

P 44 g · C 48 g · F 13 g

Dinner

Turkey and vegetable chili460

2 1/2 cups (600 g) turkey chili with extra peppers, 3 tbsp (45 g) Greek yogurt

P 44 g · C 40 g · F 12 g

Snacks

Greek yogurt with blueberries175

1 cup (226 g) yogurt, 1/2 cup (75 g) blueberries

P 24 g · C 17 g · F 0 g

String cheese and almonds120

1 stick (28 g) string cheese, 6 almonds (8 g)

P 9 g · C 2 g · F 10 g

What to buy this week

  • •Chicken breast, 2.5 lb (1.1 kg); cod, salmon and shrimp
  • •93% lean ground turkey, 1.5 lb (680 g); turkey bacon and turkey sausage
  • •Eggs and egg whites (2 cartons); Greek yogurt, 3 tubs; cottage cheese, 3 tubs
  • •Tofu, edamame, canned tuna, chickpeas, white beans, black beans, pinto beans, lentils
  • •Quinoa, brown rice, rolled oats, whole-grain bread, light English muffins, protein granola
  • •Vegetables: spinach, mixed greens, romaine, tomatoes, cucumbers, carrots, broccoli, asparagus, green beans, peppers, zucchini
  • •Fruit: berries, apples, peaches, pineapple, blueberries
  • •Pantry: hummus, tahini, olive oil, salsa, marinara, teriyaki, feta, parmesan, string cheese, almonds, sunflower seeds, whey protein

Food swaps

Instead ofTryWhy
5 oz (142 g) chicken5 oz (142 g) turkey, cod or 6 oz (170 g) tofu plus 1/2 cup (85 g) edamameKeeps protein at 40 g or more.
1 scoop (30 g) whey protein1 cup (226 g) Greek yogurt or 1 cup (226 g) cottage cheeseWhole-food alternatives.
1/2 cup (90 g) brown rice1/2 cup (85 g) quinoa or 1/2 cup (130 g) white beansBeans add protein and fiber.
3 tbsp (45 g) hummus3 tbsp (45 g) Greek yogurt dip with dillMore protein, fewer calories.

Recipes in this collection

Grilled Chicken Salad with Lemon Vinaigrette
420 calories38 g protein

Grilled Chicken Salad with Lemon Vinaigrette

Lunch

Turkey Hummus Wrap
450 calories30 g protein

Turkey Hummus Wrap

Lunch

Chicken Burrito Bowl
510 calories40 g protein

Chicken Burrito Bowl

Dinner

Smoky Turkey Chili
480 calories38 g protein

Smoky Turkey Chili

Dinner

Baked Cod with Sweet Potato Wedges
470 calories40 g protein

Baked Cod with Sweet Potato Wedges

Dinner

Spinach Tomato Veggie Omelette
350 calories24 g protein

Spinach Tomato Veggie Omelette

Breakfast

Frequently asked questions

How much protein do I need to lose weight?

A common guideline is 0.7 to 1 g of protein per pound of body weight (1.6 to 2.2 g per kg) while eating in a deficit, which helps preserve muscle and keeps hunger down. This plan provides roughly 120 to 140 g a day, which fits most adults in the 130 to 200 lb range.

Can high protein meals really be low calorie?

Yes, because lean protein is filling but not calorie-dense. Chicken breast, white fish, shrimp, egg whites, tofu and Greek yogurt all deliver a lot of protein for relatively few calories. The calories come mostly from the oils, grains, cheese and sauces you add, which this plan measures.

Do I need protein powder?

No. Powder appears in only a couple of breakfasts for convenience. You can replace any shake with Greek yogurt, cottage cheese, eggs, or a chicken or tuna salad and stay close to the same calorie and protein totals.

Related plans & recipes

1600 Calorie Meal Plan→1200 Calorie High-Protein Meal Plan→1600 Calorie High-Protein Meal Plan→7 Day High-Protein Meal Plan→Grilled Chicken Salad→Turkey Chili→

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.