Struggling with your weight? You aren't alone.
There's a reason that95% of diets fail. Maintaining a healthy weight is a lifestyle choice. To keep it down, you need to shift your thinking and your palate.
The good news?
There are all kinds of low-calorie high protein recipes that will do your waistline a favor without compromising on flavor. Andthese 10recipes are some of our favorites.
They're easy to prepare, they taste great, and they won't break the bank. You'll master them in no time at all-so keep reading!
Recipe #1: Lemon Herb Grilled Chicken
You'll find lemon chicken somewhere near the top of most lists ofweight loss recipes, and with good reason. Chicken is a versatile, lean protein source that's easy on the wallet. The lemon juice adds a punch of vitamin C, while the herbs add a spruce of antioxidants and other essential vitamins and minerals into the mix.
Plus, grilling the chicken is a great way of prepping it without adding unnecessary fats.
Never made lemon herb chicken before?
The secret is in the marinade, for which you'll need a blend of freshly squeezed lemon juice, garlic, and a selection of herbs. Thyme, rosemary, and oregano are all fan favorites. Here's what you'll need to make a meal for two:
- 150 grams of boneless chicken breasts per serving
- Two fresh lemons
- Four cloves of garlic
- A handful of fresh herbs
Lightly sear the chopped garlic and add the fresh lemon juice. Combine with the herbs and marinate the chicken for at least 30 minutes - or overnight for a deeper flavor. Then grill on a high heat until it's cooked through but still juicy.
Serve over rice or with a healthy green salad.
Recipe #2: Veggie-Friendly Thai Curry
Red, green, and yellow Thai curries are all packed with the spicy flavors of Asian cuisine, and this dish is packed with vegetables and tofu, delivering an explosive mix of flavors and textures.
Here's what you'll need:
- A block of firm tofu (about 100 grams per serving)
- Assorted vegetables (think bell peppers, eggplant, and bamboo shoots)
- A can of coconut milk
- A jar of Thai curry paste
Red Thai curryis the hot one - the flavor profiles of Green and Yellow curries are milder by comparison. Nutrition-wise, tofu is a great source of plant-based protein. The coconut milk brings healthy fats into the mix.
To make your heart-healthy curry (and tread one step closer to achieving your fitness goals), dice the tofu and cut your vegetables into slices. Sauté them together, then add the curry paste and milk. Go easy on the paste, starting with one to two teaspoons, and adding more to taste.
There's no meat in this recipe so you can get taste-testing once the curry paste dissolves into the sauce. Let the mixture simmer for 10 to 15 minutes before serving.
Recipe #3: Mediterranean Chickpea Salad
The Italians and their Sicilian cousins know how to eat well without it showing around the waistline:
There's truthto the Mediterranean diet.
Here's what you'll need to give this recipe a try:
- A can of chickpeas
- Assorted fresh vegetables
- Olives
- Low-fat feta cheese
- One lemon
Cucumbers, tomatoes, and rocket leaves make a perfect sweet-and-bitter salad base. Toss everything together and drizzle with a dressing made from fresh lemon juice, olive oil, and a pinch of salt. Opt for pre-cooked chickpeas if you're in a hurry and you'll have a refreshing lunch salad prepped in no time.
Recipe #4: Smoked Tofu Stir-Fry
Smoked tofu has a similar flavor profile to bacon if you prepare it right-but withfewersaturated fats.
To get started, you'll need:
- A block of smoked tofu (about 100 grams per serving)
- Assorted stir-fry vegetables
- Fresh ginger
- Garlic
- Soy sauce
Smoked tofu works best in a stir fry if you dice it into tiny chunks. Sauté it with crushed garlic for up to five minutes before adding the vegetables and prepare a ginger-soy sauce in the meantime. Combine the tofu with the vegetables, adding the sauce when they start to brown.
This stir-fry is fast, easy meal prep that's perfect for those busy weeknights.
Recipe #5: Grilled Salmon With Asparagus
Grilled salmon always pairs perfectly with asparagus, lemon, and dill.
It's a simple dish that's loaded with protein and omega-3 fatty acids, which are great for heart and brain health. You'll also be getting a generous helping of fiber and vitamins A, C, and E.
You'll need a salmon filet (fresh works best), a bunch of asparagus, and a fresh lemon to start. Season both with lemon juice, dill, and tarragon, and then grill until the salmon is flaky and the asparagus is tender.
Drizzle with another teaspoon of lemon juice before serving.
Recipe #6: Red Lentil Soup
Red lentils are the lesser-known underdogs of the vegetarian (and vegan) world:
They're loaded with antioxidants andalmost as much protein, ounce for ounce, as meat. Red lentil soup isa thick, hearty soup that's packed with protein and fiber, thanks to the red lentils. Plus, it's full of warm, aromatic spices that will soothe your soul.
You'll need a cup of red lentils (per person), a couple of carrots, and onion and garlic. A blend of spices like turmeric, paprika, and cumin complements the umami notes of the vegetables-but go easy on the turmeric to avoid ruining the flavor.
Sauté the vegetables with the onion, then add the spices and lentils. Add enough water to submerge the mixture, then simmer until the lentils are soft. Purée with a hand mixer if you're so inclined.
Recipe #7: Scrambled Eggs With Veggies
Breakfast is the most important meal of the day, and a hearty plate of scrambled eggs will always help you start your day right. Eggs are an excellent source of protein, and the vegetables add a range of vitamins and minerals to the mix.
All you'll need are two medium-sized eggs, an assortment of your favorite vegetables, and a dash of low-fat milk. Lightly fry the vegetables (forgoing any butter), then add the beaten eggs.
Cook until the eggs are set and you're all set for a fantastic day!
Recipe #8: Chicken Avocado Wraps
There's a reason avocado is popular with millennials: It's full of healthy fats, acids, and antioxidants. And chicken avocado wraps are perfect for an easy,portable lunch optionthat fits with ease into your weekly meal planning. Crunchy vegetables add tantalizing textures, while the creamy avocado makes a great alternative to a fat-laden dollop of sauce or creme fraiche.
You'll need half an avocado and an assortment of vegetables that can be eaten raw, like cucumber, tomatoes, and lettuce. Grill the chicken breast with lemon, layer everything on a whole-grain tortilla wrap, and roll it up.
Add a sprinkling of low-fat, sugar-free yogurt and a pinch of salt if you'd like an extra kick.
Recipe #9: Sizzling Breakfast Skillet
One of our favorite high-protein, low-calorie recipes, the sizzling breakfast skilletjustmakes the cut.
Think of it as "half a cheat day": You don't need tocount your caloriesto lose weight, after all. Like we said, it's a lifestyle choice.
It's packed with protein and fiber.With this breakfast, you're starting your day with a nutrient-dense, low-calorie meal that will keep you satisfied until lunch.
Here's what you'll need:
- One chicken sausage
- Two medium-sized eggs
- A handful of fresh baby spinach
To make this sizzling breakfast, brown the sausage in a skillet and beat the eggsseparately. Add the beaten eggs after a couple of minutes, then toss in the spinach. Cook until the eggs are set and the spinach wilts.
It's a great way to sneak some greens into your morning meal.
Recipe #10: Stuffed Turkey Bell Peppers
Stuffed peppers aren't nearly as tricky to make as they look, but as a bonus, they're sure to impress your friends when you invite them over for dinner.
The turkey is an excellent source of protein (while still avoiding red meat), while the quinoa provides a boost of vitamins, minerals, and fibers. The bell peppers add sweet, crisp notes to the savory filling.
Plus, they make portion sizes easier than ever.
To get started, you'll need:
- Two bell peppers per person
- 100 grams of ground turkey meat per serving
- Quinoa
- Assorted side vegetables like onions, tomatoes, and zucchini
Start by sautéing the turkey and vegetables and cooking the quinoa. Stir in your favorite herbs, then cut the tops off the bell peppers and stuff them until they're full.
Bake for 20-30 minutes until the peppers are tender and have started to brown around the shells
Looking for More Low-Calorie High Protein Recipes?
Eating healthyisn't as hard as some people make it out to be.
With these ten low-calorie high protein recipes, you can enjoy a variety of flavors and textures while keeping your fitness goals on track. These meals are not just nutritious; they're also delicious, proving that healthy eating can be enjoyable too.
At Diet on Sale, we help our customers lose weight the easy way. Browse our catalog of low-calorie meal entreesby clicking here.
