Tasty Scroll : High Protien, Healthy Lunch Breakfast Recipes

High Protein Meals

Delicious High Protein Low Fat Meals

By Jamie #High Protein Low Fat Meals

High Protein Low Fat Meals have become very popular lately, and it’s easy to see why. These meals offer a healthy mix of nutrients without adding too many calories or unhealthy fats. Whether you want to lose weight, build muscle, or just eat better, high protein low fat meals can help. They’re known for several benefits, like helping maintain muscle, supporting weight loss, keeping you full longer, and boosting your metabolism so your body burns calories more efficiently.

High Protein Low Fat Meals

High Protein Low Fat Meals are a healthy and balanced way to support weight loss, muscle maintenance, and overall wellness. They’re ideal for fitness lovers, dieters, and anyone looking to eat cleaner without sacrificing nutrition.

High Protein Low Fat Meals

Grilled Chicken Breast with Steamed Broccoli

This simple and classic meal is perfect for anyone looking to boost protein while keeping fat low. It’s easy to make and great for meal prep.
How to Make: Season skinless chicken breasts with garlic powder, pepper, and a pinch of salt. Grill over medium heat for about 6–7 minutes per side until cooked through. Steam fresh broccoli until tender.

Ingredients:

  • 1 skinless chicken breast (150g)

  • 1 cup broccoli

  • Salt, pepper, garlic powder

Per Serving:
Calories: 220 | Protein: 35g | Carbs: 6g | Fat: 4g

Egg White Vegetable Omelet

A light and filling breakfast, this omelet is packed with protein and fiber without added fat from egg yolks.

Egg White Vegetable Omelet
How to Make: Whisk 4 egg whites, pour into a heated non-stick pan, and top with chopped tomatoes, spinach, and bell peppers. Cook until firm and fold in half.
Ingredients:

  • 4 egg whites

  • 1/4 cup chopped tomatoes

  • 1/4 cup spinach

  • 1/4 cup bell peppers

Per Serving:
Calories: 120 | Protein: 18g | Carbs: 4g | Fat: 1g

Greek Yogurt with Berries and Chia

A refreshing snack or light breakfast, this combo is creamy, sweet, and high in protein.

How to Make: Combine plain non-fat Greek yogurt with fresh berries and a teaspoon of chia seeds.
Ingredients:

  • 1 cup non-fat Greek yogurt

  • 1/2 cup mixed berries

  • 1 tsp chia seeds

Per Serving:
Calories: 160 | Protein: 20g | Carbs: 14g | Fat: 2g

Baked Cod with Lemon and Green Beans

This flaky, flavorful fish dish is low in fat and perfect for a light dinner.

Baked Cod with Lemon and Green Beans
How to Make: Place cod fillets in a baking dish, season with lemon juice, garlic, and herbs. Bake at 400°F (200°C) for 15–20 minutes. Steam green beans on the side.
Ingredients:

  • 1 cod fillet (150g)

  • 1 tbsp lemon juice

  • 1 cup green beans

Per Serving:
Calories: 190 | Protein: 28g | Carbs: 6g | Fat: 3g

Turkey Lettuce Wraps

A low-carb, high-protein lunch option that’s easy to assemble and full of flavor.


How to Make: Cook lean ground turkey with onion, garlic, and low-sodium soy sauce. Spoon into lettuce leaves and top with shredded carrots.
Ingredients:

  • 100g lean ground turkey

  • 3 large lettuce leaves

  • 1 tbsp soy sauce

  • 1 tbsp chopped onion

  • 1 tbsp shredded carrot

Per Serving:
Calories: 180 | Protein: 22g | Carbs: 5g | Fat: 7g

Tuna and Quinoa Salad

This meal is full of clean protein and fiber, making it ideal for a light but satisfying lunch.

Tuna and Quinoa Salad
How to Make: Mix cooked quinoa with canned tuna (in water), chopped cucumber, cherry tomatoes, and a squeeze of lemon.
Ingredients:

  • 1/2 cup cooked quinoa

  • 1 can tuna in water (100g drained)

  • 1/4 cup chopped cucumber

  • 1/4 cup cherry tomatoes

  • 1 tbsp lemon juice

Per Serving:
Calories: 250 | Protein: 27g | Carbs: 18g | Fat: 5g

Tofu Stir Fry with Vegetables

A vegan-friendly meal that’s packed with plant-based protein and colorful veggies.


How to Make: Cube firm tofu and pan-sear in a non-stick skillet. Add in chopped bell peppers, broccoli, and snap peas with a splash of low-sodium soy sauce.
Ingredients:

  • 100g firm tofu

  • 1/2 cup broccoli

  • 1/4 cup bell peppers

  • 1/4 cup snap peas

  • 1 tbsp soy sauce

Per Serving:
Calories: 200 | Protein: 16g | Carbs: 10g | Fat: 9g

Cottage Cheese and Pineapple Bowl

A perfect post-workout snack that’s high in protein and naturally sweet.

Cottage Cheese and Pineapple Bowl
How to Make: Scoop low-fat cottage cheese into a bowl and top with pineapple chunks.
Ingredients:

  • 1/2 cup low-fat cottage cheese

  • 1/4 cup pineapple chunks (fresh or canned in juice)

Per Serving:
Calories: 130 | Protein: 14g | Carbs: 10g | Fat: 3g

Shrimp and Zucchini Noodles

A light seafood dinner that feels indulgent but keeps the fat low and the protein high.


How to Make: Sauté shrimp in garlic and a touch of olive oil, add spiralized zucchini, and cook for 3–5 minutes until tender.
Ingredients:

  • 100g shrimp

  • 1 cup zucchini noodles

  • 1 clove garlic

  • 1 tsp olive oil

Per Serving:
Calories: 180 | Protein: 22g | Carbs: 5g | Fat: 6g

Lentil Soup with Spinach

Hearty and filling, this plant-based soup is rich in fiber and protein with minimal fat.

Lentil Soup with Spinach
How to Make: Cook lentils with diced tomatoes, onion, garlic, and vegetable broth. Add spinach at the end and simmer until wilted.
Ingredients:

  • 1/2 cup lentils

  • 1 cup vegetable broth

  • 1/4 cup chopped onion

  • 1 clove garlic

  • 1/2 cup spinach

Per Serving:
Calories: 210 | Protein: 17g | Carbs: 26g | Fat: 2g

Conclusion

In conclusion, High Protein Low Fat Meals offer an effective way to maintain a healthy diet while supporting goals like muscle growth, weight loss, and overall wellness. By focusing on lean proteins, carefully incorporating healthy fats, and ensuring you don’t skip out on essential carbs and fiber, you can create balanced meals that fuel your body and keep you satisfied. Avoiding common mistakes like over-relying on protein shakes and neglecting to check food labels will help you get the most from this nutritional approach, leading to lasting health benefits.