(ACTUALLY TASTY) Low-Calorie, High-Protein Meals

Let me know if you guys have any other low-cal, high-protein meals that you like to make down in the comments. Below are the ingredients for each recipe:

Cheeseburger salad
Calories: 400 – 450
Protein: 28g – 34g

1 cooked 90/10 lean beef burger patty (4 oz)
1 slice reduced-fat American or cheddar cheese
2 cups chopped romaine lettuce
½ cup cherry tomatoes, halved
¼ cup chopped red onions
¼ cup shredded reduced-fat cheddar cheese
2 tbsp dill pickle slices
1 tbsp yellow mustard
1 tbsp sugar-free ketchup
1 tsp olive oil (used as part of dressing)

Grilled Salmon with brussel sprouts (slap some honey on that fish before you cook it)
Calories: 400 – 500
Protein: 40g -45g

6 oz salmon fillet
1 tsp olive oil (for cooking)
1 tsp honey (brushed on before grilling)
Salt and black pepper to taste
½ tsp garlic powder
1½ cups Brussels sprouts, halved
1 tsp balsamic vinegar (drizzle after roasting)
Cooking spray (for Brussels sprouts)
Fresh lemon wedge (optional, for serving)

Tofu Scramble
Calories: 450 – 520
Protein: 45g – 50g

1 block (14 oz) extra-firm tofu, pressed and crumbled
½ cup cooked white or brown rice
½ cup chopped onion
½ cup chopped bell peppers (any color)
1 tsp olive oil (for cooking)
½ tsp turmeric
½ tsp garlic powder
Salt and black pepper to taste
Optional: 1 tbsp nutritional yeast (boosts flavor and protein)

Tuna Bowl
Calories: 290 – 330
Protein: 50g

2 cans tuna in water (5 oz each, drained)
1 tbsp light mayo
2 tbsp finely chopped red onion
2 tbsp chopped celery
½ tsp Dijon mustard
Salt and black pepper to taste
Dash of lemon juice
Lettuce or spinach bed (optional, not included in calorie count)
1 tbsp paprika

Greek Yogurt with fruit & chocolate protein powder
Calories: 280 – 320
Protein: 50g+

1 cup plain nonfat Greek yogurt (unsweetened)
2 scoops chocolate whey or casein protein powder (≈40g protein)
½ cup mixed berries (blueberries, strawberries, or raspberries)
1 tbsp milk, oat milk, or almond milk (optional, to mix protein smoothly)
Dash of cinnamon or cocoa powder
Optional: ½ tsp vanilla extract
Granola on top (optional, not included in calorie count)

Ground Turkey Burrito Bowl
Calories: 550 – 650
Protein: 50g – 60g

6 oz 93/7 lean ground turkey, cooked
½ cup cooked white or brown rice
½ cup black beans, drained
1 cup chopped romaine lettuce
¼ cup shredded cheddar cheese
2 tbsp salsa
1 tbsp hot sauce
¼ tsp cumin
Salt and pepper to taste

Buttered chicken/chickpeas + tofu
Calories: 375 – 400 chicken 700 – 800 vegg
Protein: 55 – 60 chicken 60g -65g vegg

6 oz chicken breast
OR
1 can chickpeas (15 oz, drained) + 1 block extra-firm tofu (14 oz, pressed and cubed)

1 tbsp butter
¼ cup diced onion
1 clove garlic, minced
¼ cup plain tomato sauce
2 tbsp plain Greek yogurt (or heavy cream for richer version)
½ tsp garam masala
½ tsp curry powder
¼ tsp paprika
Salt and pepper to taste

White chicken chili
Calories: 500 – 550
Protein: 63g – 70g

6 oz cooked chicken breast, shredded
½ cup canned white beans, drained
½ cup low-sodium chicken broth
¼ cup diced green chilies
¼ cup chopped onion
1 clove garlic, minced
1 tbsp plain nonfat Greek yogurt (for creaminess)
¼ tsp cumin
¼ tsp chili powder
Salt and pepper to taste

Cottage cheese baked ziti with ricotta, and 24oz of chicken breast
Calories: 530 – 590
Protein: 70g+

1 lb (16 oz) cooked ziti pasta
2 cups low-fat cottage cheese
1 cup part-skim ricotta cheese
1½ cups plain tomato sauce
24 oz cooked chicken breast, shredded or diced
½ cup shredded mozzarella
1 tsp garlic powder
1 tsp Italian seasoning
Salt and black pepper to taste
Olive oil or cooking spray (for baking dish)

Timestamps:

00:00 Intro
00:29 1st Meal
01:30 2nd Meal
02:20 3rd Meal
03:27 4th Meal
05:12 5th Meal
05:53 6th Meal
06:53 7th Meal
08:26 8th Meal
09:17 9th Meal
10:40 Outro

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What is going on? Today we’re going to be talking about high protein, low calorie meals. Warning, this video will make you hungry. So, grab a protein shake or a snack or a chicken drumstick. That’s right. We keep our drumsticks on the floor here. It’s uh more convenient, easy to get uh your protein in. In all seriousness, let’s get straight into the video. Okay, so kicking it off with number one, we’re going to have Get that [ __ ] out of here. You thought I was going to say chicken and rice? Hell no. I’ve been doing this way too long for chicken and rice. I’d lose my mind if I had chicken and rice every day. That’s disgusting. No. Okay. Number one, cheeseburger salad. These are great because you can load them up with like onions, um, tomatoes, you know, ketchup, mustard, all the stuff that would go on a normal cheeseburger, and you don’t have the 120 calorie bun. In terms of calories, you’re looking at about 400 to 450. Um, that’s that’s with the slice of cheese. And, uh, for protein, you’re getting about 28 to 34 g of protein. By the way, this list is going to go up and up in protein. So, to hear the highest protein meal, stick around to the end. It’s going to be over 70 g of protein. So, number two is just some basic salmon with roasted Brussels sprouts. This is one of my favorite protein meals. It’s super easy to make. Slap some honey on there or some hot honey right before you cook it. Oh my god, bro. You want to do about 6 ounces of salmon. You can grill it or you can bake it. Um, I find grilling it makes it more flavorful. For calories, you’re looking at about 4 to 500 calories and about 40 to 45 g of protein. God damn it, I make the best chicken. Pro tip, hot sauce is zero calories. Most hot sauces. There are some out there that are higher in calories. You can add hot sauce to any of these meals. I like to load it up. I love spice. Okay, so this next one is uh something that I just recently uh made for the first time and it was delicious. It was so good. This next one is tofu scramble. I know um it’s not meat, but tofu is pretty good. It takes on the uh flavor of whatever you’re cooking it in. So, if you get yourself one block of extra firm tofu, you know, bell pepper, some onion, you’re going to get rice. But when I use rice, I don’t use white rice or brown rice anymore. I switched to uh basmati rice. It’s uh the rice that’s used in like Indian food and it’s like a long grain rice. It’s so good. It’s just so good. And you you put all that together in a bowl, just spice the hell out of it. Put some, you know, smoked paprika on there, salt and pepper, right? And hot sauce. Throw some freaking hot sauce on there, man. It’s It’s going to be good. For the calories, you’re looking at about 450 to 520 calories. And for protein, it’s about 45 to 50 g of protein. So, this next one may seem a little strange or a little boring, but this is what I’ve uh been making for myself as like a midday snack when I need something quick and don’t feel like making a mess. If you put two cans of tuna in a bowl, it sounds pretty gross, but then you, you know, you add like one scoop of mayo and then you add paprika and and some black pepper and just a again a shitload of hot sauce, maybe some like onions, uh, celery. It It’s actually pretty good. The reason I do it in a bowl and not on bread is because the bread in my uh cabinet is like 110 calories per slice or something like that. So 220 calories in just bread is just not going to cut it for me. Especially because the protein from bread, it could say like 10 grams of protein, but you’re realistically getting like what, like two grams of protein out of it. just the way your body digests the protein in bread, it’s not very efficient. So, it’s not worth your time. You can add cheese if you want, but that’s also super high in calories. If you’re just doing the bowl with uh the two cans and you know whatever vegetables and whatever, you’re looking at about 290 to 330 calories with give or take 50 grams of protein depending on the uh can of tuna you have. Make sure that when you buy the tuna, you get it in water and not in olive oil because that will dramatically increase uh how much calories you’re getting in. So, this next one is more of a dessert than a meal, but you could make it a meal. You could have this during the day. I’m not going to judge you. It is Greek yogurt with two scoops of protein powder and fruit. So, Greek yogurt is uh extremely high in protein for the amount of calories you’re getting. Make sure you get the unsweetened because uh all the extra sugars will add calories to what you’re getting. And for me, two scoops of protein is 40 g of protein. So, this meal is easily over 50 g of protein. So, our next meal is a ground turkey burrito bowl. And you might be asking, why turkey and not beef? Well, because turkey is higher in protein and lower in calories. So, it’s uh always generally going to be 90% lean and it honestly doesn’t taste any different. Like by itself, yeah, but when it’s in a meal like this, you’re really not going to know the difference. So, for this, you’re just going to have some rice. If you do about 6 ounces of turkey, this meal should come out to about five to 650 calories. You can also throw in lettuce, cheese, onions, salsa, beans, and especially some of that tapato or chalua. Oh my god, I might make a burrito bowl tonight. But yeah, this is going to be about 50 to 60 grams of protein. Now, this entry on the list is actually going to be two entries because I have a meat version and a vegetarian version. So, that is buttered chicken. If you’ve ever had buttered chicken, you know what I’m talking about. This stuff is so good. It’s an Indian uh meal and it is it’s like a chicken and sauce served over rice. Specifically, basmati rice like I mentioned earlier. So good. Way better than any other type of rice. The alternative to this, the vegetarian alternative to this would be instead of chicken, you do chickpeas and tofu. If you’re making the chicken version, you want to do 6 ounces of uh chicken breast. And if you’re doing the vegetarian version, you want to do one can of chickpeas and one extra firm block of tofu. For the chicken version, you’re looking at about 375 to 400 uh calories with about 55 to 60 gram of protein. And then the vegetarian version is a little bit higher in calories and a little bit higher in protein. It is about 7 to 800 calories. Okay. It is actually double the calories. Yeah. You’re looking at uh over 700 calories for the vegetarian version, but you’re also getting 60 to 65 grams of protein. So, this next one is an interesting meal. It’s uh you might not have had it before. It’s called white chicken chili. It is basically just chili, but it’s white. I don’t know where this meal came from, but it is absolutely delicious. You just throw it in the Insta Pot. It’s done in a few hours. For the chicken, you use about 6 oz of chicken breast. The calories come out to about 500 to 550 calories and 63 to 70 gram of protein. You uh generally have uh red kidney beans I think in there as well and then onions and some other stuff. It’s a really good meal, super easy to make. Okay, so the final entry on the list is something that I did not find out about until recently. And it involves cottage cheese, which I hate, but this meal is delicious. It is cottage cheese, baked ziti with ricotta, and chicken. Oh my god, why did nobody tell me about this sooner? The chicken, you want to use 24 ounces of chicken breast. And this entire meal will make you four servings instead of one like the previous uh seven meals or eight, however many we had. Per serving, the calories come out to about 5 to 600 and you are easily getting over 70 grams of protein for one serving. The cottage cheese itself is extremely high in protein. Ricotta also is high in protein. And then the chicken is obviously giving you a ton of protein as well. And to be able to keep it under, you know, 700 calories for 70 grams of protein is in in my opinion ridiculous for for a meal for pasta. Chicken and pasta. That’s that’s pretty good. So, I know this was a shorter video than what I usually do, but I am just on a cut right now and I wanted to share some of my meal ideas with you guys. So, I appreciate you watching. Let me know any of your high protein, lowal meals in the comments, and I will see y’all in the next video. Peace.