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17 High Protein Low Calorie Meals for Healthy Eating & Weight Loss

In the quest for a healthier lifestyle and effective weight management, the importance of a balanced diet cannot be overstated. High protein, low calorie meals are not only satiating but also lend themselves to maintaining muscle mass and enhancing metabolism. Here, we present 17 delicious meals that are both high in protein and low in calories, perfect for those looking to eat healthier without sacrificing flavour.

1. Grilled Chicken Salad

A classic choice, grilled chicken breast served over mixed greens provides a refreshing low-calorie meal. Top with cherry tomatoes, cucumbers, and a drizzle of balsamic vinegar for added taste.

2. Quinoa and Black Bean Bowl

Quinoa is an excellent source of protein. Combine it with black beans, diced bell peppers, and a sprinkle of lime juice for a protein-packed vegetarian option.

3. Egg White Omelette

Swap whole eggs for egg whites and fill your omelette with spinach, mushrooms, and a dash of feta cheese. This meal is rich in protein and incredibly low in calories.

4. Greek Yogurt Parfait

Layer fat-free Greek yogurt with fresh berries and a sprinkle of nuts. This makes for a satisfying breakfast or snack that is both protein-rich and low in calories.

5. Turkey and Vegetable Stir-Fry

Use lean turkey breast teamed with colourful vegetables like broccoli, bell peppers, and snap peas for a quick and healthy stir-fry. Season with low-sodium soy sauce or ginger for additional flavour.

6. Cottage Cheese Bowl

Cottage cheese is a fantastic source of protein. Enjoy it plain or add pineapple, sliced peaches, or a handful of berries for a low-calorie snack or dessert.

7. Lentil Soup

Packed with protein and fibre, lentil soup is both filling and healthy. Prepare with low-sodium vegetable broth and a variety of vegetables for added nutrients.

8. Fish Tacos with Cabbage Slaw

Opt for grilled or baked fish, such as cod or tilapia, served in corn tortillas with a refreshing cabbage slaw. Add a squeeze of lime for a zesty finish.

9. Chia Seed Pudding

Chia seeds are not only high in protein but also loaded with omega-3 fatty acids. Prepare a pudding with almond milk, vanilla extract, and your choice of sweetener, then top with fresh fruit.

10. Chicken and Broccoli Stir-Fry

Stir-fry lean chicken breast with broccoli florets, garlic, and ginger for a nutritious meal. Serve with cauliflower rice for an even lower calorie option.

11. Zucchini Noodles with Pesto and Shrimp

Swap traditional pasta for spiralised zucchini and toss it with a homemade basil pesto and sautéed shrimp. It’s a low-carb, high-protein delight that won’t disappoint.

12. Baked Tofu with Roasted Vegetables

Marinate tofu in soy sauce and bake it until golden brown. Pair it with roasted seasonal vegetables for a wholesome vegetarian meal.

13. Smoked Salmon and Avocado Toast

Top whole grain bread with smashed avocado and smoked salmon for a protein-rich breakfast or snack. Add a sprinkle of sesame seeds for added crunch.

14. Bean and Sweet Potato Chili

Create a hearty chili using kidney beans, black beans, and diced sweet potatoes. Season with cumin and smoked paprika for a warming dish that’s protein-rich and filling.

15. Spinach and Feta Stuffed Chicken Breast

Stuff a chicken breast with fresh spinach and crumbled feta cheese. Bake until cooked through for a meal that’s both flavourful and nutrient-dense.

16. Protein-Packed Smoothie

Blend protein powder with unsweetened almond milk, half a banana, and a scoop of spinach for a quick breakfast option that’s low in calories and high in protein.

17. Baked Cod with Asparagus

Season cod fillets with lemon juice and herbs, bake until flaky, and serve alongside steamed asparagus for a simple, elegant meal that’s low in calories but rich in flavour.

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By incorporating these high protein, low-calorie meals into your diet, you can enjoy a variety of flavours and textures while working towards your health and weight loss goals. Remember, healthy eating doesn’t have to be boring; with creativity and fresh ingredients, you can discover a world of nutritious possibilities.

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