High-protein, low-calorie meals
Meals with at least 25 grams of protein and 500 calories or less per serving, sorted by the most protein per calorie. These are the meals to reach for when you want to stay full on fewer calories. Every one is ready in 20 minutes or less.
27 recipes. Nutrition is estimated per serving from USDA data.
16 minGrilled garlic lemon shrimp skewers
17 minFirecracker shrimp
20 minGrilled chicken thighs
10 minTuna salad lettuce wraps
18 minChicken and broccoli stir-fry
20 minGrilled honey chipotle chicken tenders
17 minShrimp cauliflower fried rice
20 minGrilled pork chops with brown sugar rub
17 minChicken shawarma salad
19 minLeftover turkey noodle soup
20 minHawaiian chicken kebabs
20 minBBQ chicken skewers
20 minLemon pepper chicken
18 minShrimp saganaki
15 minShrimp scampi with zucchini noodles
19 minAvgolemono soup with orzo
20 minGrilled flank steak with garlic herb butter
20 min20-minute chicken noodle soup
15 minCopycatCopycat P.F. Chang's chicken lettuce wraps
5 minGreek yogurt protein bowl
15 minTurkey taco lettuce wraps
19 minGrilled lemon dill salmon
15 minSeared scallops with lemon-butter caper sauce
20 minShrimp boil foil packets
17 minBuffalo chicken sliders
8 minCheesy spinach omelette
18 minJuicy turkey burgers
Grilled chicken, shrimp, salmon, lean pork and brothy soups lead the list. Pair them with vegetables or a salad to keep calories down and fiber up.
Nutrition numbers are estimates per serving, worked out from each recipe's ingredients using USDA food data. They leave out salt to taste and anything listed only to serve, and they will vary with the brands you buy.
Common questions
Why does protein help with weight loss?
Protein is more filling than carbs or fat, so meals high in protein can help you eat less without feeling hungry. It also helps you keep muscle while losing weight. Talk to your doctor or a dietitian about what's right for you.