Tasty Scroll : High Protien, Healthy Lunch Breakfast Recipes

High Protein Dinner

Healthy and Filling Low Calorie High Protein Dinner

By Jamie #Low Calorie High Protein Dinner

When it comes to eating smart and staying fit, choosing a Low Calorie High Protein Dinner can make a big difference. Whether you’re aiming to lose weight, build lean muscle, or simply maintain a healthy lifestyle, balancing calories and protein at dinnertime is crucial. These meals are especially effective because they help reduce overall calorie intake while still providing the body with the fuel it needs to function, recover, and thrive.

Low Calorie High Protein Dinner

A Low Calorie High Protein Dinner helps support weight loss and muscle maintenance without sacrificing flavor or satisfaction. It’s an ideal choice for fitness enthusiasts, weight-watchers, and anyone aiming to eat healthier.

Low Calorie High Protein Dinner

Grilled Lemon Herb Chicken with Steamed Broccoli

This simple yet flavorful dish is perfect for busy nights. The lemon and herbs add a zesty punch while keeping it low in calories and high in protein.

Ingredients:

  • 1 boneless, skinless chicken breast (4 oz)

  • 1 cup broccoli florets

  • 1 tbsp lemon juice

  • 1 tsp olive oil

  • ½ tsp garlic powder

  • ½ tsp dried oregano

  • Salt and pepper to taste
    How to Make:
    Season chicken with lemon juice, olive oil, garlic powder, oregano, salt, and pepper. Grill over medium heat for 5–7 minutes per side until cooked through. Steam broccoli until tender, about 5 minutes. Serve together hot.
    Per Serving: Calories: 280 | Protein: 34g | Carbs: 6g | Fat: 12g

Turkey Zucchini Boats

A creative and satisfying way to enjoy lean ground turkey while keeping the carbs low and fiber high.

Ingredients:

  • 2 medium zucchinis

  • 6 oz lean ground turkey

  • 1 tbsp tomato paste

  • 1 clove garlic, minced

  • ½ tsp paprika

  • ¼ cup shredded low-fat mozzarella

  • Salt and pepper to taste
    How to Make:
    Slice zucchinis in half lengthwise and scoop out the centers. Cook turkey with garlic, paprika, tomato paste, salt, and pepper. Fill zucchini halves with turkey mixture, top with cheese. Bake at 375°F (190°C) for 20 minutes.
    Per Serving: Calories: 320 | Protein: 35g | Carbs: 9g | Fat: 14g

Tofu Stir-Fry with Bell Peppers and Broccoli

This plant-based stir-fry is packed with protein and vibrant vegetables for a low-calorie, nutrient-dense dinner.

Tofu Stir-Fry with Bell Peppers and Broccoli
Ingredients:

  • ½ block firm tofu (pressed and cubed)

  • 1 cup broccoli

  • 1 bell pepper, sliced

  • 1 tbsp low-sodium soy sauce

  • 1 tsp sesame oil

  • 1 tsp grated ginger

  • 1 clove garlic, minced
    How to Make:
    Heat sesame oil in a skillet, add garlic and ginger. Add tofu and cook until golden. Toss in veggies and soy sauce, stir-fry for 5–7 minutes. Serve hot.
    Per Serving: Calories: 260 | Protein: 22g | Carbs: 11g | Fat: 14g

Salmon with Asparagus and Lemon

This omega-3-rich dinner is elegant, quick to prepare, and ideal for clean eating.

Ingredients:

  • 4 oz salmon fillet

  • 1 cup asparagus

  • 1 tsp olive oil

  • 1 tbsp lemon juice

  • ½ tsp garlic powder

  • Salt and pepper to taste
    How to Make:
    Season salmon with lemon, garlic, salt, and pepper. Place on a baking sheet with asparagus, drizzle with olive oil. Bake at 400°F (200°C) for 15–20 minutes.
    Per Serving: Calories: 330 | Protein: 32g | Carbs: 4g | Fat: 20g

Egg White Veggie Omelet

Perfect for breakfast-for-dinner fans, this fluffy omelet is low in calories but full of satisfying protein and fiber.

Egg White Veggie Omelet
Ingredients:

  • 4 egg whites

  • ½ cup chopped spinach

  • ¼ cup diced tomatoes

  • ¼ cup diced bell pepper

  • 1 tsp olive oil

  • Salt and pepper to taste
    How to Make:
    Whisk egg whites and season. Sauté veggies in olive oil until soft. Add egg whites and cook until set, folding once.
    Per Serving: Calories: 180 | Protein: 20g | Carbs: 5g | Fat: 8g

Shrimp Cauliflower Fried Rice

A low-carb twist on a takeout favorite, this recipe uses riced cauliflower instead of white rice, paired with protein-packed shrimp.

Ingredients:

  • 4 oz shrimp, peeled and deveined

  • 1 cup cauliflower rice

  • 1 egg, beaten

  • 1 tsp sesame oil

  • 1 tbsp low-sodium soy sauce

  • ¼ cup chopped green onion

  • ½ cup frozen mixed veggies
    How to Make:
    Cook shrimp in sesame oil until pink. Remove and set aside. Sauté cauliflower rice and veggies. Push to the side, scramble the egg, then mix all together with shrimp and soy sauce.
    Per Serving: Calories: 290 | Protein: 28g | Carbs: 10g | Fat: 13g

Spaghetti Squash with Turkey Marinara

A cozy dinner that swaps pasta for squash without losing any flavor, perfect for low-cal, high-protein eating.

Spaghetti Squash with Turkey Marinara

Ingredients:

  • 1 cup cooked spaghetti squash

  • 4 oz lean ground turkey

  • ½ cup sugar-free marinara sauce

  • 1 tsp olive oil

  • 1 clove garlic, minced

  • 1 tbsp grated parmesan (optional)
    How to Make:
    Sauté turkey with garlic and olive oil until browned. Add marinara sauce and simmer for 5 minutes. Pour over spaghetti squash and sprinkle with parmesan if desired.
    Per Serving: Calories: 310 | Protein: 33g | Carbs: 8g | Fat: 15g

Greek Yogurt Chicken Salad Lettuce Wraps

A light, refreshing, and creamy option that skips the mayo but keeps all the flavor.


Ingredients:

  • 4 oz cooked chicken breast, shredded

  • 2 tbsp plain Greek yogurt

  • 1 tsp Dijon mustard

  • 1 stalk celery, diced

  • 2–3 large romaine leaves

  • Salt and pepper to taste
    How to Make:
    Mix chicken, Greek yogurt, mustard, celery, salt, and pepper. Scoop into romaine leaves and serve chilled.
    Per Serving: Calories: 250 | Protein: 30g | Carbs: 5g | Fat: 10g

Baked Cod with Garlic Green Beans

Mild, flaky cod makes a light yet protein-packed meal when paired with crisp, garlicky green beans.

Baked Cod with Garlic Green Beans
Ingredients:

  • 4 oz cod fillet

  • 1 cup green beans

  • 1 tsp olive oil

  • 1 clove garlic, minced

  • 1 tbsp lemon juice

  • Salt and pepper to taste
    How to Make:
    Place cod on a baking sheet, drizzle with lemon and season. Bake at 375°F (190°C) for 15 minutes. Sauté green beans with garlic in olive oil. Serve together.
    Per Serving: Calories: 270 | Protein: 29g | Carbs: 7g | Fat: 12g

Chickpea Spinach Curry

A vegetarian favorite, this curry is full of fiber and plant-based protein while staying low in calories.


Ingredients:

  • ½ cup canned chickpeas, drained

  • 1 cup fresh spinach

  • ¼ cup chopped tomatoes

  • 1 tsp olive oil

  • ½ tsp turmeric

  • ½ tsp cumin

  • Salt and pepper to taste
    How to Make:
    Heat oil, add spices and tomatoes, and cook for 3 minutes. Stir in chickpeas and spinach, simmer until wilted. Serve warm.
    Per Serving: Calories: 290 | Protein: 16g | Carbs: 22g | Fat: 11g

Conclusion

Incorporating Low Calorie High Protein Dinners into your daily routine is a smart and sustainable way to support weight loss, enhance muscle maintenance, and boost overall health. These meals not only keep you feeling full and energized but also provide essential nutrients without the extra calories. Whether you’re a fitness enthusiast, a health-conscious eater, or someone looking to shed a few pounds, choosing meals that are high in protein and low in calories can make a significant difference in achieving your goals—deliciously and effectively.