The best low calorie high protein meals hit two targets simultaneously: under 400 kcal per serving and 30g+ of protein. High protein keeps you full for 3โ5 hours even at a low calorie count, making a calorie deficit sustainable without constant hunger [1]. Every meal below includes exact calories and protein so you can build a day that hits your targets.
๐ Table of Contents
๐ก The formula for low-calorie high-protein meals: Lean protein (chicken breast, white fish, egg whites, Greek yogurt, cottage cheese) + high-volume vegetables (spinach, courgette, peppers, broccoli) + minimal added fat. Vegetables add bulk and fullness for almost zero calories. Fat is calorie-dense โ 1 tbsp oil = 120 kcal.
๐ณ Breakfast โ Under 350 kcal, 25g+ Protein
๐ Highest Protein
Turkey & Egg White Scramble
290 kcal38g protein5 min
5 egg whites scrambled with 60g turkey breast, spinach, and diced peppers. No oil needed โ use a non-stick pan. Best protein-to-calorie ratio of any breakfast.
โญ Most Filling
Cottage Cheese & Berries Bowl
240 kcal30g protein2 min
250g low-fat cottage cheese + 100g mixed berries + cinnamon. Cottage cheese is 11g protein per 100g โ one of the highest in dairy. Keeps you full for 4+ hours.
Meal Prep Friendly
Overnight Oats + Whey
340 kcal32g protein2 min (prep night before)
50g rolled oats + 1 scoop whey protein + 150ml skimmed milk + chia seeds. Refrigerate overnight. No cooking, grab and go.
Vegan Option
Tofu Scramble + Salsa
280 kcal26g protein7 min
200g firm tofu crumbled with turmeric, nutritional yeast, peppers, spinach, and salsa. Add black beans for an extra 8g protein.
Quick Option
0% Greek Yogurt + Protein Powder
260 kcal40g protein1 min
200g 0% Greek yogurt + ยฝ scoop vanilla whey stirred in + strawberries. Highest protein breakfast per calorie on this list. Perfect when you have no time.
๐ฅ Lunch โ Under 400 kcal, 30g+ Protein
๐ Best Overall
Tuna & Chickpea Salad
350 kcal38g protein5 min
1 tin tuna in water (drained) + 100g chickpeas + cucumber + cherry tomatoes + lemon juice + mustard. No oil needed. Portable, high volume, very filling.
High Volume
Chicken & Veg Soup
280 kcal32g protein15 min
150g diced chicken breast + courgette + carrots + celery + chicken stock + herbs. Broth-based soups are the most satiating foods per calorie โ the water content physically fills the stomach.
Meal Prep
Turkey & Quinoa Bowl
380 kcal35g protein20 min (batch)
130g turkey mince (lean) + 70g quinoa (cooked) + roasted peppers + spinach + hot sauce. Make 4 portions at once for the week.
5-Minute Lunch
Smoked Salmon & Cucumber Wrap
310 kcal30g protein3 min
1 wholegrain wrap + 80g smoked salmon + cucumber + 0% Greek yogurt + dill + lemon. No cooking. High omega-3, excellent protein source.
Plant-Based
Edamame & Tofu Stir-Fry
360 kcal32g protein10 min
150g firm tofu + 100g edamame + broccoli + soy sauce + ginger + garlic. Serve over 50g cauliflower rice to save 80 kcal vs regular rice.
๐ฝ๏ธ Dinner โ Under 400 kcal, 30g+ Protein
๐ Most Popular
Baked Lemon Chicken + Broccoli
320 kcal45g protein25 min
200g chicken breast baked with lemon, garlic, herbs + 200g roasted broccoli. Simple, extremely high protein. Add a side salad to increase volume for zero extra calories.
Best Budget
Turkey Mince & Courgette Bolognese
350 kcal38g protein20 min
150g lean turkey mince + tomato passata + onion + garlic + herbs, served over spiralised courgette (not pasta). Courgette saves ~150 kcal vs spaghetti.
Omega-3 Rich
Baked Salmon + Asparagus
380 kcal36g protein20 min
150g salmon fillet baked with lemon and dill + 200g asparagus roasted with garlic. Salmon's fat content is healthy omega-3 โ still fits in a low-calorie plan at this portion.
Highest Volume
Prawn Stir-Fry with Cauliflower Rice
290 kcal32g protein12 min
200g king prawns + mixed peppers + pak choi + soy sauce + sesame + 200g cauliflower rice. Huge portion for under 300 kcal. Prawns are 24g protein per 100g at only 99 kcal.
Meal Prep King
Chicken & Lentil Curry
390 kcal40g protein30 min (makes 4)
150g chicken breast + 80g red lentils + tinned tomatoes + onion + curry spices. Lentils add fibre + plant protein. One of the best meal prep options per calorie.
Quick & Easy
Egg White Omelette + Vegetables
220 kcal28g protein8 min
6 egg whites + mushrooms + spinach + peppers + feta (20g). Fastest high-protein dinner available. Add a side of Greek yogurt to bring protein to 35g for only 60 extra kcal.
Plant-Based Dinner
Black Bean & Veggie Chilli
340 kcal22g protein25 min
1 tin black beans + tinned tomatoes + corn + peppers + chilli spices + onion. Lower protein than meat options but high fibre. Add a dollop of 0% Greek yogurt (10g protein) instead of sour cream.
โก High-Protein Snacks Under 150 kcal
Snack #1
Hard-Boiled Eggs (2)
140 kcal12g protein0 min prep
Batch boil 6 at once on Sunday. Perfect portable snack โ ready immediately, no refrigeration needed for a few hours.
Snack #2
0% Greek Yogurt (150g)
90 kcal15g protein0 min
Highest protein-to-calorie ratio of any snack. Add cinnamon or vanilla extract if plain is too bland.
Snack #3
Tuna Tin (drained, plain)
100 kcal22g protein0 min
A 120g tin of tuna in water has 22g protein for 100 kcal. Eat with cucumber slices for volume. Cheapest high-protein snack available.
Full Comparison Table
| Meal | Calories | Protein | Prep Time |
|---|---|---|---|
| Turkey & Egg White Scramble | 290 | 38g | 5 min |
| 0% Greek Yogurt + Protein | 260 | 40g | 1 min |
| Tuna & Chickpea Salad | 350 | 38g | 5 min |
| Baked Lemon Chicken + Broccoli | 320 | 45g | 25 min |
| Prawn Stir-Fry + Cauli Rice | 290 | 32g | 12 min |
| Chicken & Veg Soup | 280 | 32g | 15 min |
| Egg White Omelette | 220 | 28g | 8 min |
| Turkey Bolognese + Courgette | 350 | 38g | 20 min |
| Chicken & Lentil Curry | 390 | 40g | 30 min |
| Baked Salmon + Asparagus | 380 | 36g | 20 min |
Build these into a full week: Meal Prep for Beginners โ Complete Sunday System
See all high-protein foods ranked: High Protein Foods List: 30 Best Sources Ranked
Know your daily protein target: How Much Protein Per Day Do You Actually Need?
Track Every Meal in Seconds
NoxFit lets you log any meal by barcode scan or search โ see calories and protein instantly. Free forever.
Download NoxFit Free โReferences
- Leidy HJ, et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. PubMed โ
- USDA FoodData Central. (2024). Nutritional data for all foods listed. FoodData Central โ
- Halton TL, Hu FB. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss. Journal of the American College of Nutrition. PubMed โ