8 Low Calorie High Protein Recipes to Shred Fat and Build Muscle

8 Low Calorie High Protein Recipes to Shred Fat and Build Muscle

You wake up to the soft glow of the morning sun streaming through your window, and as you stretch and yawn, you feel a surge of energy coursing through your body. Today is going to be a great day, you think to yourself, as you head to the kitchen to start your day on the right note.

But wait - before you reach for that sugary cereal or greasy breakfast sandwich, consider this: what if you could kickstart your day with a delicious, low-calorie meal?

Low-calorie, high-protein recipes have emerged as a game-changer for anyone trying to balance between flavor and nutrition. And we've got the 411.

Let's go through these top low-calorie high-protein recipes.


1. Grilled Chicken Salad


A chicken salad is a classic when it comes to low-carb recipes for lunch.

You'll need skinless chicken breasts, olive oil, salt and pepper, mixed salad greens, cut cherry tomatoes and cucumbers, feta, red onion, sliced almonds, and the low-fat dressing of your choice.

Preheat your grill, and season your chicken. Grill your chicken until they are cooked through and have nice grill marks. Take your chicken off your grill and let it rest. Then, start slicing it into strips or cubes.

Let it rest for a few minutes before slicing it into strips or cubes. In your favorite salad bowl, add the mixed greens, tomatoes, cucumber, red onion, feta cheese, and sliced almonds. Then, add your chicken.

Drizzle your low-fat dressing over the salad and toss gently to coat everything evenly.


2. Creole-Style Jambalaya


This Creole-style jambalaya is a balanced meal containing lean protein from chicken, shrimp, and turkey sausage, along with fiber-rich vegetables and whole grains (or a lower-carb option with cauliflower rice). The variety is helpful when you're trying to stick to a limited calorie meal plan.

You'll need chopped onion, celery and bell pepper, olive oil, salt, pepper, Cajun seasoning, skinless chicken breast, peeled shrimp, smoked and sliced turkey sausage, diced tomatoes, cauliflower rice or brown rice, low-sodium chicken broth, and parsley.

Add the chopped onion, bell pepper, celery, and minced garlic to a skillet. Sauté until the vegetables are tender, about 5 to 7 minutes. Push the vegetables to the side of the skillet and add the diced chicken breast to the center. Cook until browned.

Add the shrimp and sliced turkey sausage to the skillet. Cook until the shrimp cooked through.

Stir in the diced tomatoes and juice, brown rice (or cauliflower rice), chicken broth, Cajun seasoning, salt, and pepper. Bring the mixture to a boil. Reduce heat, cover, and simmer the combination.

Once the jambalaya is cooked, remove it from heat and let it sit, covered, for a few minutes to allow flavors to meld. Add parsley before serving.


3. Tuna and Avocado Wrap


This tuna and avocado wrap is not only low in calories but also rich in protein from the tuna and healthy fats from the avocado. That makes it useful when you're trying to put together a balanced diet.

Collect tuna, avocado, whole wheat or low-carb wraps/tortillas, chopped red onion, bell peppers and cucumbers, shredded carrots, salt, cilantro, parsley, lemon, chilli flakes, and pepper.

Combine your drained tuna, mashed avocado, chopped red onion, cucumber, shredded carrots, chopped bell peppers, and chopped cilantro or parsley.

Squeeze the lemon juice over the tuna and avocado mixture. Season with salt and pepper to taste. Add chili flakes or hot sauce.

Lay out the whole wheat or low-carb wraps/tortillas on a clean surface. Divide the tuna and avocado mixture evenly between the wraps, spreading it out in a line down the center of each wrap.

Roll up your new tuna wraps tightly, folding in the sides. Slice the wraps in half diagonally, if preferred, and serve immediately.


4. Cobb Salad


This Cobb salad is low in calories but high in protein, thanks to the chicken, eggs, and turkey bacon. The avocado adds healthy fats, while the vegetables provide essential vitamins and minerals.

Shop for olive oil, skinless chicken breasts, mixed salad greens, sliced hard-boiled eggs, diced cucumber and avocado, chopped turkey bacon, feta, and dressing.

Season the chicken breasts based on your tastes. Cook your chicken breasts, then slice them into strips or cubes.

Arrange the mixed salad greens as the base, then add and arrange the sliced hard-boiled eggs, cherry tomatoes, diced cucumber, diced avocado, chopped turkey bacon, and sliced or cubed chicken on top of the greens. Add feta to the mix, then top it with your favorite dressing, and you're done!


5. Sheet Lemon Salmon


This sheet pan lemon salmon is not only low in calories but also high in protein, omega-3 fatty acids, and essential nutrients. The lemon and herbs add wonderful flavor without adding extra calories or unhealthy fats.

Purchase salmon filets, salt, pepper, minced garlic, olive oil, thyme, paprika, honey or maple syrup, and parsley. Season your salmon filet with pepper and salt.

Mix together olive oil, minced garlic, lemon zest, lemon juice, dried thyme, paprika, and honey or maple syrup. Brush the lemon herb mixture evenly over the salmon fillets, making sure to coat them well.

Put lemon slices on top of your salmon fillets for extra flavor and presentation. Then, all you have to do is bake your salmon and you'll be ready to eat along with other keto recipes.


6. Fish Tacos


These fish tacos are low in calories but high in protein, healthy fats, and fiber. The combination of grilled fish, fresh vegetables, and whole wheat or corn tortillas makes for a nutritious and satisfying meal that supports your fat loss and muscle-building goals.

You'll need white fish fillets, salt, chili powder, diced tomatoes, cumin, paprika, shredded cabbage or coleslaw mix, olive oil, pepper, corn or whole wheat tortillas, chopped fresh cilantro and red onion, Greek yogurt or light sour cream, sliced avocado, and lime wedges.

Season the fish fillets with salt, pepper, chili powder, cumin, and paprika. Drizzle with olive oil and rub the seasonings evenly on both sides of the fish.

Grill the fish fillets. Afterwards, remove them from the grill and let them rest for a few minutes before flaking into smaller pieces.

Assemble the tacos by placing some shredded cabbage or coleslaw mix on each tortilla. Top with flaked grilled fish, diced tomatoes, chopped red onion, fresh cilantro, and avocado slices.

Drizzle with Greek yogurt or light sour cream and squeeze your lime juice over them for extra flavor.


7. Air Fryer Tofu and Soba


This dish is low in calories but high in protein from the tofu and whole grains from the soba noodles. It should be high on your list of what to eat when you're trying to lose weight.

Get firm tofu, soba noodles, low sodium soy sauce or tamari, grated ginger, garlic, garlic powder, sesame oil, chopped green onions, and sesame seeds.

Cut the pressed tofu into cubes or rectangles. Mix up soy sauce, rice vinegar, sesame oil, grated ginger, garlic powder, salt, and pepper.

Toss the tofu cubes into the mixture, then place the marinated tofu cubes in the air fryer basket in a single layer. Air fry until the tofu is golden and crispy.

While the tofu is cooking, cook the soba noodles according to the package instructions. Drain and set aside.

In a separate pan, stir-fry the mixed vegetables in a bit of oil until they are tender-crisp. In a small bowl, mix together soy sauce or tamari, honey or maple syrup, sesame oil, rice vinegar, grated ginger, and minced garlic to make the sauce.

Add the cooked soba noodles and sauce to the pan with the vegetables. Add the cooked soba noodles and sauce to the pan with the vegetables. Toss, mix, and serve.


8. Skillet Egg Frittata


This skillet egg frittata is low in calories but packed with high-quality protein from the eggs and nutrient-rich vegetables.

You'll want to purchase large eggs, milk or unsweetened almond milk, pepper, and salt, diced onion, olive oil, diced bell pepper, chopped spinach or kale, sliced onion, diced tomatoes, shredded cheese, and fresh herbs.

Whisk the eggs, pepper, salt, and milk, salt. Add the diced onion and bell pepper to your heated skillet, then sauté until the vegetables are softened.

Next, add the chopped spinach or kale and sliced mushrooms to the skillet. Cook until the greens are wilted and the mushrooms are tender (about 2 to 3 minutes).

Pour your egg combo over the vegetables in the skillet. Gently stir to distribute the vegetables throughout your egg mixture. Sprinkle diced tomatoes and shredded cheese evenly over the top of the frittata.

Cook the frittata until the edges start to set. Then, move the skillet to the preheated oven and bake until the frittata is fully set in the center and lightly golden on top. Remove, slice, and enjoy!


Use These Low-Calorie High-Protein Recipes Today


With these low-calorie, high-protein recipes, you'll be on your way to the body of your dreams in no time.

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