High Protein Low Calorie Dinners

Name: High Protein Low Calorie Dinners
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb boneless, skinless chicken breast, diced; 2 cups mixed vegetables (bell peppers, broccoli, carrots); 2 tablespoons soy sauce; 1 tablespoon olive oil; 1 teaspoon garlic, minced; 1 teaspoon ginger, minced; 1 cup cooked quinoa; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1/4 cup red onion, chopped; 2 tablespoons lemon juice; Salt and pepper to taste

Highlighted under: Healthy & Light

Discover delicious and satisfying high protein low calorie dinners that will keep you full and energized without the extra calories.

Created by

Rosie Mitchell

Last updated on 2025-12-24T12:15:24.110Z

This collection of high protein low calorie dinners is perfect for those looking to maintain a healthy lifestyle without sacrificing flavor. Packed with lean proteins and fresh ingredients, these meals are designed to nourish your body while keeping calorie counts low.

        Why You'll Love This Recipe
        Packed with essential nutrients to fuel your day
Flavorful dishes that don't compromise on taste
Easy to prepare, making weeknight dinners a breeze

      

The Benefits of High Protein Low Calorie Meals

High protein low calorie meals are not only beneficial for weight management, but they also play a vital role in muscle maintenance and repair. Including adequate protein in your diet can help preserve lean muscle mass, especially when you are reducing calories. This is particularly important for anyone looking to tone their physique or improve their body composition. By choosing high protein options, you can feel satisfied and energized while consuming fewer calories, making it easier to stick to your health goals.

Moreover, protein-rich foods often require more energy for digestion, which can elevate your metabolic rate slightly after eating. This thermic effect of food means that your body burns more calories processing protein compared to fats or carbohydrates. Therefore, incorporating high protein low calorie dinners into your meal planning can not only help you feel fuller for longer but also support your metabolism in a healthy way.

Easy Preparation for Busy Weeknights

When life gets hectic, preparing dinner can feel like a daunting task. However, our high protein low calorie recipes are designed for simplicity and speed. With straightforward ingredients and quick cooking methods, you can whip up a nutritious meal in under 30 minutes. This makes it easy to maintain a healthy lifestyle even on the busiest of nights.

The chicken and veggie stir-fry is particularly versatile; you can swap in your favorite vegetables or add extra spices to suit your taste. Similarly, the quinoa salad can be customized with whatever fresh produce you have on hand. These recipes encourage creativity in the kitchen while ensuring you still enjoy a balanced, protein-packed meal.

Nutritional Powerhouses

Both the chicken and veggie stir-fry and quinoa salad are nutritional powerhouses. The stir-fry is rich in lean protein and packed with vitamins and minerals from the mixed vegetables. Bell peppers are high in vitamin C, while broccoli offers a good source of fiber and antioxidants. This combination not only supports your health but also contributes to a vibrant, colorful plate that makes eating healthier enjoyable.

On the other hand, quinoa is a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and meat lovers alike. Coupled with fresh vegetables like tomatoes and cucumbers, this salad provides a refreshing, nutrient-dense option that complements the stir-fry perfectly. Together, they create a balanced meal that is not only satisfying but also supports overall well-being.

Ingredients

Gather the following ingredients to prepare your high protein low calorie dinner.

Chicken and Veggie Stir-Fry

1 lb boneless, skinless chicken breast, diced
2 cups mixed vegetables (bell peppers, broccoli, carrots)
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon garlic, minced
1 teaspoon ginger, minced

Quinoa Salad

1 cup cooked quinoa
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, chopped
2 tablespoons lemon juice
Salt and pepper to taste

Make sure to prep all your ingredients before starting to cook for a seamless experience.

Cooking Instructions

Follow these steps to create your high protein low calorie dinner.

Prepare the Chicken Stir-Fry

In a large skillet, heat olive oil over medium heat. Add minced garlic and ginger, sauté for 1 minute. Add diced chicken and cook until browned and cooked through, about 5-7 minutes.

Stir in mixed vegetables and soy sauce; cook for an additional 5 minutes until vegetables are tender-crisp.

Make the Quinoa Salad

In a mixing bowl, combine cooked quinoa, cherry tomatoes, cucumber, and red onion. Drizzle with lemon juice, season with salt and pepper, and toss to combine.

Serve the chicken stir-fry over a bed of quinoa salad for a complete meal.

Tips for Meal Prep

Meal prepping is a fantastic way to ensure you always have healthy options on hand. Cook a large batch of quinoa at the beginning of the week and store it in the fridge. This way, you can easily mix it with different ingredients for a quick salad or a base for other dishes throughout the week. Additionally, consider pre-chopping your vegetables and marinating your chicken ahead of time. This can save you valuable minutes during the week, making it even easier to stick to your healthy eating plan.

Don't forget to invest in quality storage containers. Having the right containers can make transporting your meals to work or school hassle-free, and it helps keep your food fresh longer. Opt for glass or BPA-free plastic containers to ensure safety and longevity.

Storing Leftovers

Leftovers can be a lifesaver, especially after preparing these delicious dinners. Store any leftover stir-fry or quinoa salad in airtight containers and refrigerate them for up to three days. Reheating the stir-fry is simple; just warm it in a skillet or microwave until heated through. For the quinoa salad, it's best to enjoy it cold or at room temperature, so consider adding fresh herbs or a splash of lemon juice before serving to revitalize the flavors.

If you find yourself with extra servings, consider freezing portions for later use. This can be a great way to have nutritious meals ready to go without any additional cooking. Just make sure to label your containers with the date and contents for easy identification.

Pairing Suggestions

To enhance your high protein low calorie dinners, consider pairing them with a light side dish. A simple vegetable soup or a mixed greens salad can complement the stir-fry beautifully while adding extra fiber and volume to your meal. This not only boosts the nutritional value but also helps to keep you fuller for longer.

For those looking to add a bit of crunch, whole grain crackers or rice cakes can be a satisfying accompaniment. They provide texture and additional nutrients without significantly increasing the calorie count of your meal. Experimenting with different sides can keep your dinners exciting and varied.

Questions About Recipes

→ Can I use frozen vegetables?

Yes, frozen vegetables work great and can save you time in preparation.

→ How can I make this recipe vegetarian?

Replace the chicken with tofu or chickpeas for a delicious vegetarian option.

→ Can I prepare this meal in advance?

Absolutely! You can meal prep this dish and store it in the refrigerator for up to 3 days.

→ What are some good sides to serve with this meal?

A side of steamed green beans or a simple green salad would complement this dish well.