High Protein Low-Calorie Recipes for Weight Loss

published: November 10, 2023

updated: November 10, 2023


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When it comes to losing weight, there’s a lot of information out there as well as many ways to approach it. But there’s one thing for absolutely certain: weight loss is caused by being in a calorie deficit. A calorie deficit is achieved when a person is taking in fewer calories than their body is expanding. This is the pure, simple, and science-based truth about weight loss.

But here’s where things can get a little murky. There’s a difference between weight loss and fat loss. For most of us, we think we want to just lose “weight” but what we’re really seeking is fat loss. Weight refers to everything that your body is made up of - water, muscle, fat, organs, etc.

We don’t want to lose muscle, we need muscle to keep our bodies strong, and healthy, and to maintain that lean, toned shape that we’re all after. 

This is where high protein low calorie recipes for weight loss might come in handy. When we want to lose body fat, we need to eat in a deficit, which means that we need foods on the lower-calorie end. Plus, we want to preserve and protect our muscle mass while we’re losing body fat, so we want to make sure that the foods we’re eating are high in protein to help us to get that done.

In this article, I’m sharing some of our best high-protein, low-calorie recipes that can be used as part of a healthy, balanced weight loss plan.

High Protein, Low-Calorie Recipes Criteria

Here at FHM, we prioritize creating macro-balanced recipes that are high in protein and moderate to low in carbs and fats. These types of recipes tend to lend themselves to those seeking weight loss, so long as a calorie deficit is maintained.

Macro-friendly recipes, simply put, can help make eating well and enjoying your foods during a weight loss phase much easier. When tracking macros, all foods can fit into your nutrition plan, however, the quality and quantity of the foods you choose will play a major role in your overall satiety, adherence, and even your results.

The recipes that we chose for this article are all high in protein and relatively low in calories, especially when compared to their full-calorie counterparts.

Breakfast Recipes

Strawberries & Cream Overnight Oats

  • Calories: 391
  • Protein Content: 38g

Packed with protein, healthy carbs, and fresh strawberries, our Strawberries & Cream Overnight Oats is the perfect macro-balanced breakfast recipe to meal prep and take on the go!

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Breakfast Toaster Pocket

  • Calories: 197
  • Protein content: 16.4g

It’s like your favorite breakfast sandwich meets the convenience of a Toaster Struddle! Our Breakfast Toaster Pockets are fast and easy to make and are full of flavor and nutrients that will keep you full for hours.

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Egg White Breakfast Bake

  • Calories: 132
  • Protein: 20g

If a hearty, nutritious breakfast that’s high in protein but low in calories is what you’re after, you can’t go wrong with our Egg White Breakfast Bake. This recipe can be easily customized to suit your preferences and needs and it also makes the perfect meal-prepped breakfast option.

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High Protein Breakfast Tacos

  • Calories: 198
  • Protein: 21g

Packed with cheesy, fluffy eggs and savory breakfast sausage, these tacos are just as satisfying as they are comforting. You can feel free to customize this recipe any way you like!

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Meal Prep Breakfast Sandwiches

  • Calories: 295
  • Protein: 24g

There’s nothing quite like a hearty breakfast sandwich to get your day started in a macro-balanced fashion. This sandwich offers the perfect mix of protein, carbs, and fats to fuel you for the busy day ahead.

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Lunch Recipes

Unstuffed Pepper Skillet

  • Calories: 294
  • Protein: 36g

When it comes to a quick, filling, low-calorie, but high-protein lunch option, you really can’t beat our Unstuffed Pepper Skillet. It’s packed with good-for-you veggies and high in protein to fill you up without weighing you down. 

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Egg Roll in a Bowl

  • Calories: 228
  • Protein: 26g

Another one-skillet meal that makes the perfect meal prepped lunch, our Egg Roll In a Bowl couldn’t be easier or more delicious. This dish is high in protein and volume, but low in calories, which is ideal for those looking to get the most out of their diet.

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Turkey Ranch Crunch Wrap

  • Calories: 316
  • Protein: 34g

Sandwiches and wraps are lunch staples, but more often than not, they can be loaded with extra calories and low on protein. But not our Turkey Ranch Crunch Wrap! This easy wrap is full of flavor and protein.

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Ground Turkey Quesadilla

  • Calories: 340
  • Protein: 34g

If you’ve never tried ground turkey in a quesadilla, then you’re in for a treat! This ooey, gooey quesadilla has 34g of protein and so much cheesy, spicy flavor that it’ll quickly become one of your go-to lunches.

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Healthy Big Mac Wrap

  • Calories: 372
  • Protein: 34g

Fast food can sure look tempting when you’re crunched for time during your lunch break, but give yourself 20 minutes to whip up this high protein, low-calorie Healthy Big Mac Wrap and I promise you won’t regret it. This burger tastes just like the real thing but with such better macros.

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Dinner Recipes

Asian Shrimp & Broccoli Sheetpan

  • Calories: 209
  • Protein: 20g

No fuss, no mess, just a high-protein meal that infuses the best of Asian cuisine. This sheet pan meal is quick and easy to make and ideal for busy weeknights when you want to fill up, hit your protein, and not go overboard on calories.

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High Protein Chicken Alfredo

  • Calories: 233
  • Protein: 31g

Chicken alfredo is a classic Italian dish, but eating it regularly can be tricky when you’re trying to achieve certain goals. Enter our High Protein low-calorie chicken Alfredo. Every bit as satisfying as the real thing, but with a lot less fat and calories and a lot more protein.

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BBQ Chicken Kabobs

  • Calories: 160
  • Protein: 23g

Tender, juicy chicken breasts meet the sweetness of pineapples and the sharpness of onions to deliver an insane flavor experience that’s guaranteed to fit your macros. These BBQ Chicken Kabobs are an excellent choice when looking for a high-protein and moderate-calorie meal.

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Honey Garlic Salmon Sheet Pan

  • Calories: 373
  • Protein: 35g

Another sheet pan meal that’ll take no time to make and no time to clean up! Our Honey Garlic Salmon is bursting with flavor and protein while keeping the overall calories on the lower end. 

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Snack and Dessert Recipes

Lemon Cookie Cream Protein Parfait

  • Calories: 225
  • Protein: 22g

Is there anything more refreshing than the taste of lemon? Combine lemon with the velvety creaminess of Greek yogurt and you have yourself a sweet, protein-packed snack that’ll leave you more than satisfied.

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Peanut Butter Mocha Coffee Protein Smoothie

  • Calories: 278
  • Protein: 29g

Peanut butter & mocha flavors combine to create a rich, decadent smoothie that’ll feel far more indulgent than it is. With 29g of protein, you’re sure to feel full and focused without the extra calories that you’ll get with drinks from the drive-through. 

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Protein Banana Pudding

  • Calories: 135
  • Protein: 19g

Banana pudding is a classic treat, but the regular version is sadly very low in protein and tends to be higher in calories. Thankfully, we have a high-protein, low-calorie Protein Banana Pudding that you can whip up and enjoy anytime!

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Edible Protein Brownie Batter

  • Calories: 208
  • Protein: 25g

When you’re tired of downing protein shakes to hit your protein goals, switch it up and try our Edible Protein Brownie Batter! Remember licking the bowl while making brownies as a kid? This recipe will give you that same thrill but without the guilt.

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Want More High Protein Low-Calorie Recipes to Help You On Your Weight Loss Journey?

If you like these recipes, then you’re going to love our Weekly Macro Recipes membership inside our FHM+ App! We deliver 3+ brand new recipes each and every week right inside our easy-to-use app. Plus, each week we’ll help set you up for success by providing you with a comprehensive weekly recipe guide to help you plan your week and set yourself up for nutrition success.

But that’s not all that we offer. Here at Fit Healthy Macros, we believe that health is multi-faceted, so we also offer workouts and a community inside the FHM+ App in addition to the recipes. We give you everything you need to live a fit, healthy, active lifestyle at a cost that’s extremely affordable. 

Join The FHM+ App: Macro Recipes & Strength Training Workouts!

  • Quick and easy, macro-friendly meals!
  • Meal plans and grocery lists for the week!
  • Strength training workouts for all fitness levels!
  • Starting at $10 per month!

Or, Download the Free Version To See What It's Like!

About the author, Tami Smith

Hi, I'm Tami, a certified macro coach, nutritionist and personal trainer! I love creating and sharing quick and easy macro-friendly recipes, and working out in my garage gym!

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