When you’re on a cut, it’s important to consume meals high in protein and low in calories to maintain muscle mass while shedding fat. Here are ten delicious, high-protein, low-calorie recipes to help you stay on track.
1. Grilled Lemon Herb Chicken Salad
Ingredients:
- 1 large chicken breast (150g) – Protein: 46.5g, Calories: 247.5
- 4 cups mixed greens (spinach, arugula, kale) – Protein: 3g, Calories: 40
- 1/2 cup cherry tomatoes, halved – Protein: 1g, Calories: 15
- 1/4 cucumber, sliced – Protein: 0g, Calories: 4
- 1/4 red onion, thinly sliced – Protein: 0g, Calories: 11
- 1 tablespoon olive oil – Protein: 0g, Calories: 120
- 1 tablespoon lemon juice – Protein: 0g, Calories: 4
- 1 teaspoon dried oregano – Protein: 0g, Calories: 3
- Salt and pepper to taste
Instructions:
- Season the chicken breast with olive oil, lemon juice, oregano, salt, and pepper.
- Grill the chicken breast until fully cooked and slice thinly.
- Toss mixed greens, cherry tomatoes, cucumber, and red onion in a bowl.
- Top with grilled chicken slices.
Preparation Time: 20 minutes
Servings: 2
Nutritional Facts per Serving:
- Calories: Approximately 325
- Protein: Approximately 50g
Tips: For extra flavour, marinate the chicken for at least 30 minutes before grilling.
2. Baked Cod with Steamed Vegetables
Ingredients:
- 1 cod fillet (150g) – Protein: 32g, Calories: 150
- 1 cup broccoli florets – Protein: 3g, Calories: 31
- 1 cup cauliflower florets – Protein: 2g, Calories: 27
- 1 tablespoon olive oil – Protein: 0g, Calories: 120
- 1 tablespoon lemon juice – Protein: 0g, Calories: 4
- 1 teaspoon garlic powder – Protein: 0g, Calories: 5
- Salt and pepper to taste
Instructions:
- Season the cod fillet with olive oil, lemon juice, garlic powder, salt, and pepper.
- Bake the cod in the oven at 375°F for 15-20 minutes.
- Steam broccoli and cauliflower until tender.
- Serve the baked cod with steamed vegetables.
Preparation Time: 25 minutes
Servings: 2
Nutritional Facts per Serving:
- Calories: Approximately 250
- Protein: Approximately 37g
Tips: Use fresh lemon juice and zest for a brighter flavour.
3. Turkey and Zucchini Meatballs
Ingredients:
- 300g ground turkey – Protein: 81g, Calories: 609
- 1 medium zucchini, grated – Protein: 2g, Calories: 33
- 1 egg – Protein: 6g, Calories: 68
- 1/4 cup breadcrumbs – Protein: 2g, Calories: 100
- 2 cloves garlic, minced – Protein: 0g, Calories: 8
- 1 teaspoon dried basil – Protein: 0g, Calories: 5
- 1 teaspoon dried oregano – Protein: 0g, Calories: 5
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F.
- Mix ground turkey, grated zucchini, egg, breadcrumbs, garlic, basil, oregano, salt, and pepper.
- Form into meatballs and place on a baking sheet.
- Bake for 20-25 minutes, until fully cooked.
Preparation Time: 30 minutes
Servings: 4
Nutritional Facts per Serving:
- Calories: Approximately 207
- Protein: Approximately 23g
Tips: Serve with a side of marinara sauce for added flavour.
4. Greek Yogurt Chicken Salad
Ingredients:
- 1 large chicken breast, cooked and shredded (150g) – Protein: 46.5g, Calories: 247.5
- 1/2 cup plain Greek yoghurt – Protein: 10g, Calories: 100
- 1/4 cup celery, diced – Protein: 0g, Calories: 4
- 1/4 cup red grapes, halved – Protein: 0g, Calories: 27
- 1 tablespoon lemon juice – Protein: 0g, Calories: 4
- 1 teaspoon Dijon mustard – Protein: 0g, Calories: 3
- Salt and pepper to taste
Instructions:
- Mix shredded chicken, Greek yogurt, celery, red grapes, lemon juice, Dijon mustard, salt, and pepper.
- Serve chilled.
Preparation Time: 15 minutes
Servings: 2
Nutritional Facts per Serving:
- Calories: Approximately 210
- Protein: Approximately 28g
Tips: Add a sprinkle of walnuts for extra crunch and flavor.
5. Shrimp and Avocado Lettuce Wraps
Ingredients:
- 150g cooked shrimp, peeled and deveined – Protein: 30g, Calories: 120
- 1 avocado, diced – Protein: 3g, Calories: 234
- 1/4 red onion, diced – Protein: 0g, Calories: 11
- 1 tablespoon lime juice – Protein: 0g, Calories: 4
- 4 large lettuce leaves – Protein: 1g, Calories: 4
- Salt and pepper to taste
Instructions:
- Mix cooked shrimp, diced avocado, red onion, lime juice, salt, and pepper.
- Spoon the mixture into large lettuce leaves and wrap.
Preparation Time: 10 minutes
Servings: 2
Nutritional Facts per Serving:
- Calories: Approximately 186
- Protein: Approximately 17g
Tips: Add a dash of hot sauce for a spicy kick.
6. Tuna Stuffed Bell Peppers
Ingredients:
- 1 can tuna in water, drained – Protein: 30g, Calories: 120
- 2 bell peppers, halved and seeds removed – Protein: 2g, Calories: 48
- 1/4 cup plain Greek yogurt – Protein: 5g, Calories: 50
- 1 tablespoon Dijon mustard – Protein: 0g, Calories: 3
- 1/4 cup celery, diced – Protein: 0g, Calories: 4
- 1/4 cup red onion, diced – Protein: 0g, Calories: 11
- Salt and pepper to taste
Instructions:
- Mix tuna, Greek yogurt, Dijon mustard, celery, red onion, salt, and pepper.
- Stuff the bell pepper halves with the tuna mixture.
- Serve chilled.
Preparation Time: 15 minutes
Servings: 2
Nutritional Facts per Serving:
- Calories: Approximately 118
- Protein: Approximately 19g
Tips: Use a variety of colored bell peppers for a vibrant presentation.
7. Egg White and Spinach Omelette
Ingredients:
- 4 egg whites – Protein: 14g, Calories: 68
- 1 cup fresh spinach – Protein: 1g, Calories: 7
- 1/4 cup cherry tomatoes, halved – Protein: 0g, Calories: 8
- 1 tablespoon olive oil – Protein: 0g, Calories: 120
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pan and sauté spinach until wilted.
- Add cherry tomatoes and cook for another minute.
- Pour egg whites into the pan and cook until set.
- Fold the omelette and serve.
Preparation Time: 10 minutes
Servings: 1
Nutritional Facts per Serving:
- Calories: Approximately 203
- Protein: Approximately 15g
Tips: Add a sprinkle of feta cheese for added flavor.
8. Grilled Salmon with Asparagus
Ingredients:
- 1 salmon fillet (150g) – Protein: 30g, Calories: 280
- 1 cup asparagus, trimmed – Protein: 3g, Calories: 27
- 1 tablespoon olive oil – Protein: 0g, Calories: 120
- 1 tablespoon lemon juice – Protein: 0g, Calories: 4
- 1 teaspoon garlic powder – Protein: 0g, Calories: 5
- Salt and pepper to taste
Instructions:
- Season the salmon with olive oil, lemon juice, garlic powder, salt, and pepper.
- Grill the salmon fillet until fully cooked.
- Grill asparagus until tender.
- Serve the salmon with grilled asparagus.
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Preparation Time:** 20 minutes
Servings: 2
Nutritional Facts per Serving:
- Calories: Approximately 225
- Protein: Approximately 27g
Tips: Squeeze extra lemon juice over the salmon for enhanced flavor.
9. Cottage Cheese and Berry Bowl
Ingredients:
- 1 cup low-fat cottage cheese – Protein: 28g, Calories: 206
- 1/2 cup mixed berries (strawberries, blueberries, raspberries) – Protein: 1g, Calories: 42
- 1 tablespoon honey – Protein: 0g, Calories: 64
- 1 tablespoon chia seeds – Protein: 2g, Calories: 58
Instructions:
- Spoon cottage cheese into a bowl.
- Top with mixed berries, honey, and chia seeds.
Preparation Time: 5 minutes
Servings: 1
Nutritional Facts per Serving:
- Calories: Approximately 370
- Protein: Approximately 31g
Tips: Add a sprinkle of cinnamon for added flavor.
10. Quinoa and Black Bean Salad
Ingredients:
- 1 cup cooked quinoa – Protein: 8g, Calories: 222
- 1/2 cup canned black beans, drained and rinsed – Protein: 8g, Calories: 109
- 1/4 cup corn kernels – Protein: 2g, Calories: 33
- 1/4 cup red bell pepper, diced – Protein: 0g, Calories: 12
- 1/4 cup cherry tomatoes, halved – Protein: 0g, Calories: 8
- 1 tablespoon lime juice – Protein: 0g, Calories: 4
- 1 tablespoon olive oil – Protein: 0g, Calories: 120
- 1 teaspoon cumin – Protein: 0g, Calories: 8
- Salt and pepper to taste
Instructions:
- Combine quinoa, black beans, corn, red bell pepper, and cherry tomatoes in a bowl.
- Mix lime juice, olive oil, cumin, salt, and pepper in a separate bowl.
- Pour the dressing over the salad and toss to combine.
Preparation Time: 15 minutes
Servings: 2
Nutritional Facts per Serving:
- Calories: Approximately 270
- Protein: Approximately 16g
Tips: Chill the salad for 30 minutes before serving for enhanced flavours.
Summary Chart
| Recipe | Calories (per serving) | Protein (per serving) |
|---|---|---|
| Grilled Lemon Herb Chicken Salad | 325 | 50g |
| Baked Cod with Steamed Vegetables | 250 | 37g |
| Turkey and Zucchini Meatballs | 207 | 23g |
| Greek Yogurt Chicken Salad | 210 | 28g |
| Shrimp and Avocado Lettuce Wraps | 186 | 17g |
| Tuna Stuffed Bell Peppers | 118 | 19g |
| Egg White and Spinach Omelette | 203 | 15g |
| Grilled Salmon with Asparagus | 225 | 27g |
| Cottage Cheese and Berry Bowl | 370 | 31g |
| Quinoa and Black Bean Salad | 270 | 16g |
These recipes provide a variety of high-protein, low-calorie options to keep you satisfied and on track with your cutting goals. Enjoy!