Read Time: 5 minutes
Top 5 High-Protein, Low-Fat Meals to Fuel Your Day
Are you looking for high-protein, low-fat meals to help you achieve your health and fitness goals? We’ve got you covered! In this short article, we will share five delicious recipes that contain 30% or more protein and 20% or less fat, perfect for supporting muscle growth and weight loss efforts.
1. Grilled Chicken Salad with Quinoa and Veggies
Ingredients
8 oz (226 g) boneless, skinless chicken breast
1/2 cup (85 g) cooked quinoa
1 cup (85 g) chopped kale
1/2 cup (75 g) cherry tomatoes, halved
1/2 cup (65 g) cucumber, sliced
1/4 cup (30 g) red onion, finely chopped
2 tbsp (30 ml) lemon juice
1 tbsp (15 ml) olive oil
Salt and pepper, to taste
Instructions
Preheat grill to medium-high heat and cook the chicken breast until fully cooked (internal temperature of 165°F/74°C), approximately 6-8 minutes per side.
In a large bowl, combine the cooked quinoa, kale, cherry tomatoes, cucumber, and red onion.
In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper. Pour the dressing over the salad and toss to combine.
Slice the grilled chicken and serve on top of the salad. Enjoy!
Calorie and Macronutrient Breakdown
Calories: 526 kcal
Protein: 54 g (41% of calories)
Fat: 10 g (17% of calories)
Carbohydrates: 52 g (40% of calories)
2. Greek-Style Lentil and Tofu Salad
Ingredients
8 oz (226 g) firm tofu, cubed
1 cup (200 g) cooked green lentils
1/2 cup (75 g) cherry tomatoes, halved
1/2 cup (65 g) cucumber, sliced
1/4 cup (30 g) red onion, finely chopped
1/4 cup (30 g) Kalamata olives, pitted
2 tbsp (30 ml) red wine vinegar
1 tbsp (15 ml) olive oil
1/2 tsp (2.5 ml) dried oregano
Salt and pepper, to taste
Instructions
In a non-stick skillet, cook the cubed tofu over medium heat until golden brown, about 4-5 minutes per side.
In a large bowl, combine the cooked lentils, cherry tomatoes, cucumber, red onion, olives, and cooked tofu.
In a small bowl, whisk together the red wine vinegar, olive oil, oregano, salt, and pepper. Pour the dressing over the salad and toss to combine.
Refrigerate for at least 1 hour to allow the flavors to meld, then serve up and enjoy!
Calorie and Macronutrient Breakdown
Calories: 515 kcal
Protein: 37 g (29% of calories)
Fat: 18 g (31% of calories)
Carbohydrates: 52 g (40% of calories)
3. Shrimp and Veggie Stir Fry
Ingredients
8 oz (226 g) raw shrimp, peeled and deveined
2 cups (200 g) mixed vegetables (broccoli, bell peppers, carrots, snap peas)
1 tbsp (15 ml) low-sodium soy sauce
1 tbsp (15 ml) hoisin sauce
1/2 tbsp (7.5 ml) sesame oil
1/2 tbsp (7.5 ml) minced garlic
1/2 tbsp (7.5 ml) minced ginger
2 green onions, chopped (for garnish)
Instructions
Heat the sesame oil in a large skillet or wok over medium-high heat. Add the garlic and ginger and cook for 1-2 minutes, until fragrant.
Add the mixed vegetables to the skillet and cook for 4-5 minutes, until they begin to soften.
Add the shrimp to the skillet and cook until they turn pink, about 3-4 minutes.
In a small bowl, mix the soy sauce and hoisin sauce. Pour the sauce over the shrimp and vegetables, stirring to coat. Cook for an additional 2 minutes, then remove from heat.
Garnish with green onions and serve immediately. Enjoy!
Calorie and Macronutrient Breakdown
Calories: 325 kcal
Protein: 36 g (44% of calories)
Fat: 9 g (25% of calories)
Carbohydrates: 25 g (31% of calories)
4. Turkey and Black Bean Chili
Ingredients
8 oz (226 g) lean ground turkey
1 cup (170 g) cooked black beans
1 cup (245 g) canned crushed tomatoes
1/2 cup (75 g) chopped bell pepper
1/2 cup (75 g) chopped onion
1/2 tbsp (7.5 ml) olive oil
1/2 tbsp (7.5 ml) chili powder
1/2 tsp (2.5 ml) ground cumin
1/4 tsp (1.25 ml) smoked paprika
Salt and pepper, to taste
Instructions
Heat the olive oil in a large saucepan over medium heat. Add the onion and bell pepper, cooking until softened, about 5-7 minutes.
Add the ground turkey to the saucepan and cook until browned, breaking it up with a spoon as it cooks.
Stir in the chili powder, ground cumin, smoked paprika, salt, and pepper. Cook for an additional 1-2 minutes, until fragrant.
Add the cooked black beans and crushed tomatoes to the saucepan. Bring the mixture to a simmer, then reduce heat and cook for 20-25 minutes, stirring occasionally.
Adjust seasoning as needed, then serve and enjoy!
Calorie and Macronutrient Breakdown
Calories: 460 kcal
Protein: 45 g (39% of calories)
Fat: 10 g (20% of calories)
Carbohydrates: 45 g (39% of calories)
5. Egg White and Veggie Omelette
Ingredients
1 cup (244 g) liquid egg whites
1/2 cup (50 g) chopped spinach
1/4 cup (37.5 g) chopped red bell pepper
1/4 cup (37.5 g) chopped onion
1/4 cup (30 g) crumbled feta cheese
1/2 tbsp (7.5 ml) olive oil
Salt and pepper, to taste
Instructions
Heat the olive oil in a non-stick skillet over medium heat. Add the onion and red bell pepper, cooking until softened, about 5 minutes.
While the vegetables cook, whisk the liquid egg whites with salt and pepper in a bowl.
Pour the egg whites over the cooked vegetables in the skillet, spreading them evenly. Cook for 3-4 minutes, until the edges begin to set.
Sprinkle the chopped spinach and crumbled feta cheese over one side of the omelette. Carefully fold the other half of the omelette over the spinach and feta.
Cook for an additional 2-3 minutes, until the egg whites are fully cooked and the cheese is melted. Serve immediately and enjoy!
Calorie and Macronutrient Breakdown
Calories: 292 kcal
Protein: 31 g (42% of calories)
Fat: 12 g (37% of calories)
Carbohydrates: 15 g (21% of calories)
Final Thoughts
These five high-protein, low-fat meal recipes are perfect for supporting your health and fitness goals while still being delicious and satisfying. Whether you’re looking to build muscle, lose weight, or simply maintain a balanced diet, these meals offer a nutritious and tasty option for any mealtime. Give them a try and fuel your body with the protein it needs!
