High Protein Low-Calorie Meals: 10 Light yet Filling Recipes

Discover 10 high-protein, low-calorie meals trending in Europe and the USA. Flavorful, satisfying recipes with calories and protein counts to help you stay fit and energized.

Eating fewer calories doesn’t mean you have to sacrifice satisfaction. High-protein, low-calorie meals help you feel full while supporting muscle health and weight management. These 10 light yet protein-packed meals are popular choices across Europe and the USA because they’re flavorful, balanced, and easy to make.

1. Lemon Garlic Grilled Cod with Veggies

Cod is a lean fish with plenty of protein and minimal calories, making it perfect for light dinners. The lemon and garlic seasoning keeps it flavorful without adding extra fat.
Recipe: Season cod fillets with lemon juice, garlic, and paprika. Grill or bake until flaky. Serve with steamed broccoli and carrots.
Protein: 28g | Calories: ~220

2. Zucchini Noodles with Turkey Marinara

A pasta-inspired dish without the heavy carbs or calories. Using zucchini noodles cuts calories while keeping it filling.
Recipe: Spiralize zucchini, lightly sauté, and top with ground turkey marinara sauce made with tomatoes and Italian herbs.
Protein: 30g | Calories: ~240

3. Chicken Lettuce Wraps

This Asian-inspired dish replaces tortillas with crisp lettuce leaves for a lighter, high-protein meal.
Recipe: Sauté diced chicken breast with garlic, ginger, soy sauce, and water chestnuts. Spoon into romaine or butter lettuce cups.
Protein: 27g | Calories: ~210

4. Grilled Shrimp and Cucumber Salad

Refreshing and light, this meal is great for warm days and quick weeknight dinners. Shrimp provides lean protein with minimal calories.
Recipe: Grill shrimp skewers, serve over sliced cucumbers, cherry tomatoes, and arugula with a lemon vinaigrette.
Protein: 25g | Calories: ~200

5. Egg White and Spinach Omelet

This breakfast-for-dinner option is packed with protein but keeps calories low by using only egg whites.
Recipe: Whisk egg whites, pour into a pan, add spinach, mushrooms, and diced peppers. Top with a sprinkle of feta cheese.
Protein: 24g | Calories: ~180

6. Seared Tuna Steak with Steamed Veggies

Tuna is naturally lean and high in protein. When paired with steamed veggies, it’s a low-calorie powerhouse.
Recipe: Sear tuna steak with sesame oil and soy sauce. Serve with steamed broccoli and snap peas.
Protein: 32g | Calories: ~230

7. Roasted Cauliflower and Chickpea Bowl

A satisfying plant-based option that’s high in fiber and plant protein but keeps calories in check.
Recipe: Roast cauliflower and chickpeas with paprika and cumin. Serve over a small bed of greens with a yogurt-tahini drizzle.
Protein: 20g | Calories: ~240

8. Turkey Zoodle Stir-Fry

Replacing noodles with zucchini keeps this stir-fry light, while turkey adds a strong protein boost.
Recipe: Stir-fry ground turkey with garlic, ginger, zucchini noodles, and soy sauce. Add bell peppers for crunch.
Protein: 28g | Calories: ~230

9. Greek Yogurt Chicken Salad

This lightened-up chicken salad uses Greek yogurt instead of mayo, keeping calories low and protein high.
Recipe: Mix diced chicken breast with Greek yogurt, celery, red grapes, and walnuts. Serve on lettuce leaves or eat as is.
Protein: 29g | Calories: ~210

10. Steamed White Fish with Tomato-Basil Relish

Steaming keeps fish light and tender without added fats. The tomato-basil relish brings fresh flavor.
Recipe: Steam white fish fillets and top with a relish made from diced tomatoes, basil, garlic, and a splash of olive oil.
Protein: 27g | Calories: ~200

Tips for Low-Calorie, High-Protein Eating

• Use cooking methods like grilling, baking, and steaming instead of frying.
• Replace high-calorie sauces with yogurt-based or herb dressings.
• Bulk up meals with low-calorie veggies for volume and fiber.
• Focus on lean proteins like fish, chicken breast, egg whites, and legumes.

Quick Meal Overview

Meal Idea	Protein (g)	Calories	Main Ingredient
Lemon Garlic Cod	28	220	Cod + Veggies
Zoodles Turkey Marinara	30	240	Zucchini + Turkey
Chicken Lettuce Wraps	27	210	Chicken + Lettuce
Shrimp Cucumber Salad	25	200	Shrimp + Cucumber
Egg White Spinach Omelet	24	180	Egg Whites + Veggies
Seared Tuna Steak	32	230	Tuna + Veggies
Cauliflower Chickpea Bowl	20	240	Cauliflower + Chickpeas
Turkey Zoodle Stir-Fry	28	230	Turkey + Zucchini
Greek Yogurt Chicken Salad	29	210	Chicken + Yogurt
Steamed Fish Tomato Relish	27	200	White Fish + Tomato