25+ Delicious Low-Calorie High-Protein Lunch Recipes You’ll Love

Finding the perfect balance between eating healthy and staying full can be a challenge, especially when trying to maintain a low-calorie diet.

However, protein-packed meals play a crucial role in managing hunger and fueling your body without the excess calories.

If you’re looking to revamp your lunch routine with nutrient-dense, delicious dishes that won’t weigh you down, you’re in the right place.

In this blog, we’ve curated a list of 25+ low-calorie, high-protein lunch recipes that are easy to prepare and bursting with flavor.

Whether you’re a meat lover, vegetarian, or vegan, there’s something for everyone.

These recipes will not only keep you energized but also support your fitness goals, making them perfect for those mindful of both their calorie intake and protein needs.

Each recipe is designed to be wholesome and satisfying, so you won’t feel hungry again an hour after eating.

These lunches are great for meal prep, ensuring you’ve got healthy, grab-and-go options that align with your weight management and nutrition goals.

Say goodbye to bland salads and hello to exciting, flavorful meals that will keep you coming back for more.

Let’s dive into these nourishing and protein-packed options!

25+ Delicious Low-Calorie High-Protein Lunch Recipes You’ll Love

Incorporating low-calorie, high-protein lunches into your weekly meal plan is an excellent way to nourish your body without compromising on taste or satisfaction.

From lean meats and legumes to fresh vegetables and creative seasonings, these recipes offer diverse and tasty options that suit various dietary preferences.

Whether you’re looking to shed a few pounds, build lean muscle, or simply eat healthier, these meals will help you stay on track while enjoying every bite.

Plus, with so many different choices, you’ll never get bored of your lunch routine again.

Remember, healthy eating doesn’t have to be difficult or time-consuming.

With these simple and delicious recipes, you can take control of your nutrition and fuel your body in the best way possible.

So, start experimenting with these 25+ low-calorie, high-protein lunch recipes and enjoy the benefits of a balanced and satisfying meal plan!

Grilled Chicken Salad with Avocado

A fresh and satisfying salad, this grilled chicken dish is packed with lean protein and healthy fats from avocado. Perfect for a quick, low-calorie, high-protein lunch, it’s a great way to stay full without overindulging.

Ingredients:

• 1 chicken breast (boneless, skinless)
• 1 avocado, diced
• 2 cups mixed greens (spinach, arugula, or kale)
• 1/2 cucumber, sliced
• 1/4 red onion, thinly sliced
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste
• 1 tablespoon balsamic vinegar

Instructions:

1. Preheat your grill or grill pan to medium-high heat. Season the chicken breast with salt, pepper, and a drizzle of olive oil. Grill for 5-7 minutes on each side, until fully cooked and the internal temperature reaches 165°F (74°C). Let it rest for a few minutes before slicing.
2. While the chicken is grilling, prepare the salad by placing the mixed greens, cucumber, red onion, and avocado in a large bowl.
3. Slice the grilled chicken breast into strips and add it to the salad.
4. Drizzle with balsamic vinegar and lemon juice, and toss gently to combine.

This grilled chicken salad is an excellent choice when you want a nutrient-dense, filling meal without adding unnecessary calories. The combination of lean protein from the chicken and healthy fats from the avocado keeps you satisfied longer, making it ideal for those on a calorie-conscious diet.

Spicy Turkey Lettuce Wraps

These spicy turkey lettuce wraps offer a delicious and crunchy alternative to traditional sandwiches. The turkey is seasoned with flavorful spices, and the crisp lettuce leaves provide a low-calorie yet satisfying base.

Ingredients:

• 8 oz ground turkey (93% lean)
• 1 tablespoon olive oil
• 1/2 onion, diced
• 1 garlic clove, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1 tablespoon low-sodium soy sauce
• 8 large lettuce leaves (romaine or iceberg)
• 1/4 cup diced tomatoes
• 1/4 cup sliced avocado (optional)
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the diced onion and garlic, cooking until softened, about 2-3 minutes.
2. Add the ground turkey to the skillet, breaking it apart with a spoon. Cook until browned and cooked through, about 5-7 minutes.
3. Stir in the chili powder, cumin, smoked paprika, soy sauce, and a pinch of salt and pepper. Mix well to combine and let cook for another 2 minutes.
4. Once the turkey mixture is ready, spoon the filling into the center of each lettuce leaf. Top with diced tomatoes and avocado if desired.
5. Serve the wraps immediately, folding the lettuce around the filling like a taco.

These spicy turkey lettuce wraps provide a perfect balance of protein and flavor, all while keeping your calorie intake low. The lean turkey provides a great protein punch, while the lettuce adds a satisfying crunch. This meal is both filling and light, making it an excellent choice for a busy, health-conscious lunch.

Tuna and Chickpea Salad Bowl

This protein-packed tuna and chickpea salad bowl is a hearty and filling lunch that combines the benefits of lean tuna with fiber-rich chickpeas. It’s an easy-to-make, low-calorie option that delivers a great combination of textures and flavors.

Ingredients:

• 1 can (5 oz) tuna in water, drained
• 1/2 cup canned chickpeas, drained and rinsed
• 1/4 red onion, finely chopped
• 1/4 cucumber, diced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 1/4 teaspoon paprika
• Fresh parsley for garnish (optional)

Instructions:

1. In a medium bowl, combine the tuna, chickpeas, red onion, and cucumber.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, paprika, salt, and pepper.
3. Pour the dressing over the tuna and chickpea mixture and toss to combine evenly.
4. Garnish with fresh parsley if desired, and serve immediately.

This tuna and chickpea salad bowl is an ideal choice for anyone looking for a simple, nutritious, and filling lunch. With high-protein tuna and fiber-rich chickpeas, this dish helps keep hunger at bay without adding excessive calories. The combination of flavors from the tangy mustard and lemon dressing adds a refreshing zing that complements the earthy chickpeas perfectly.

Shrimp and Zucchini Stir-Fry

This shrimp and zucchini stir-fry is an easy, high-protein, low-calorie meal packed with vibrant flavors. The shrimp are succulent and tender, while the zucchini adds a satisfying crunch, making this a great option for a healthy lunch.

Ingredients:

• 8 oz shrimp, peeled and deveined
• 2 medium zucchinis, sliced into half-moons
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• 1/2 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 1 tablespoon fresh cilantro, chopped (optional)

Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add the shrimp and cook for 2-3 minutes per side until pink and opaque. Remove from the pan and set aside.
2. In the same skillet, add the garlic and cook for 30 seconds until fragrant. Add the zucchini and cook for about 5-7 minutes until tender and slightly browned.
3. Add the cooked shrimp back into the skillet, along with the soy sauce, sesame oil, red pepper flakes (if using), and a pinch of salt and pepper. Stir everything together and cook for another 2-3 minutes until heated through.
4. Garnish with fresh cilantro before serving.

This shrimp and zucchini stir-fry is a fantastic option for a low-calorie, high-protein lunch. The shrimp offers a rich source of lean protein, while the zucchini provides fiber and vitamins. This quick stir-fry delivers satisfying flavors with minimal effort, perfect for a busy day when you need something healthy and light.

Egg White and Spinach Omelette

This egg white and spinach omelette is a light yet filling meal full of protein and nutrients. It’s quick to prepare and can be customized with your favorite veggies, making it an ideal lunch for anyone seeking a healthy, low-calorie meal.

Ingredients:

• 4 egg whites
• 1 cup fresh spinach, chopped
• 1/4 cup diced tomatoes
• 1 tablespoon olive oil or cooking spray
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions:

1. Heat a non-stick skillet over medium heat and add the olive oil or cooking spray.
2. Add the chopped spinach and cook for 2-3 minutes until wilted. Add the diced tomatoes and cook for an additional 2 minutes.
3. While the veggies are cooking, whisk the egg whites with a pinch of salt and pepper.
4. Pour the egg whites over the veggies in the skillet, tilting the pan to ensure even coverage. Cook for 3-4 minutes until the egg whites are set. You can flip the omelette for an even cook or fold it in half.
5. Serve immediately, garnished with fresh herbs if desired.

This egg white and spinach omelette is an excellent low-calorie, high-protein meal that keeps you energized throughout the day. Egg whites are a great source of protein without the added fat from the yolks, and the spinach provides vital nutrients like iron and vitamins A and C. This omelette is an easy, versatile dish that can be customized to your tastes.

Grilled Tofu and Veggie Bowl

This grilled tofu and veggie bowl is a plant-based, high-protein lunch that is as satisfying as it is nutritious. Packed with colorful vegetables and grilled tofu, it’s perfect for those seeking a meat-free, low-calorie option.

Ingredients:

• 8 oz firm tofu, pressed and cut into cubes
• 1 tablespoon olive oil
• 1 bell pepper, sliced
• 1/2 red onion, sliced
• 1 zucchini, sliced
• 1/2 cup cooked quinoa (optional)
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. Preheat your grill or grill pan to medium-high heat. Toss the tofu cubes in 1/2 tablespoon of olive oil, soy sauce, sesame oil, salt, and pepper. Grill for 3-4 minutes on each side until the tofu is golden and crispy.
2. While the tofu is grilling, heat the remaining olive oil in a skillet over medium heat. Add the bell pepper, red onion, and zucchini and cook for 5-7 minutes until they are tender and slightly caramelized.
3. Assemble the bowl by adding the grilled tofu, sautéed vegetables, and cooked quinoa (if using).
4. Garnish with fresh cilantro before serving.

This grilled tofu and veggie bowl is a protein-packed, plant-based lunch that’s perfect for those looking for a low-calorie yet filling meal. The grilled tofu provides a hearty, protein-rich base, while the vegetables add flavor, crunch, and nutrients. This dish can be served on its own or with quinoa for extra fiber and texture.

Chicken and Cauliflower Rice Stir-Fry

A deliciously light yet filling dish, this chicken and cauliflower rice stir-fry combines lean chicken breast with the low-carb alternative of cauliflower rice. Packed with protein and fiber, it’s a perfect option for a low-calorie, high-protein lunch.

Ingredients:

• 1 chicken breast (boneless, skinless), diced
• 2 cups cauliflower rice (fresh or frozen)
• 1 tablespoon olive oil
• 1/2 onion, diced
• 1 bell pepper, sliced
• 2 garlic cloves, minced
• 1 tablespoon soy sauce (low-sodium)
• 1 teaspoon sesame oil
• 1 tablespoon rice vinegar
• Salt and pepper to taste
• 1/4 teaspoon red pepper flakes (optional)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium-high heat. Add the diced chicken and cook for 5-6 minutes until browned and fully cooked. Remove from the pan and set aside.
2. In the same skillet, add the onion, bell pepper, and garlic. Sauté for 3-4 minutes until softened.
3. Add the cauliflower rice to the skillet and cook for 4-5 minutes, stirring occasionally, until tender.
4. Stir in the soy sauce, sesame oil, rice vinegar, and red pepper flakes (if using). Return the cooked chicken to the pan and toss everything together for another 2 minutes until well combined and heated through.
5. Serve immediately, garnished with fresh herbs if desired.

This chicken and cauliflower rice stir-fry offers a healthy and flavorful way to enjoy a filling lunch without the carbs of traditional rice. The cauliflower rice is low in calories but high in fiber, making this dish satisfying and nutrient-dense. Paired with lean chicken, it’s a great source of protein, making it an excellent choice for a weight-conscious meal.

Cottage Cheese and Cucumber Salad

This cottage cheese and cucumber salad is a refreshing, high-protein, low-calorie option that’s perfect for a light lunch. The creamy cottage cheese pairs beautifully with the crisp cucumbers, creating a satisfying and healthy dish.

Ingredients:

• 1 cup low-fat cottage cheese
• 1 cucumber, thinly sliced
• 1/4 red onion, thinly sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh dill or parsley for garnish (optional)

Instructions:

1. In a large bowl, combine the cottage cheese, cucumber slices, and red onion.
2. Drizzle with olive oil and lemon juice, and season with salt and pepper. Toss gently to combine.
3. Garnish with fresh dill or parsley before serving.

This cottage cheese and cucumber salad is a simple yet satisfying dish that provides a high dose of protein while keeping calories low. Cottage cheese is an excellent source of protein, and the refreshing cucumbers add crunch and hydration. This salad is ideal for a light lunch that’s both filling and nutritious, making it a great addition to your weekly meal plan.

Turkey and Vegetable Skillet

This turkey and vegetable skillet is a hearty yet light meal that’s perfect for a high-protein, low-calorie lunch. With lean turkey and a mix of colorful veggies, it’s both filling and packed with essential nutrients.

Ingredients:

• 8 oz ground turkey (93% lean)
• 1 tablespoon olive oil
• 1 bell pepper, chopped
• 1 zucchini, chopped
• 1/2 cup cherry tomatoes, halved
• 1/4 cup low-sodium chicken broth
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• Fresh basil or parsley for garnish (optional)

Instructions:

1. Heat the olive oil in a large skillet over medium heat. Add the ground turkey and cook, breaking it up with a spoon, until browned and fully cooked, about 5-7 minutes.
2. Add the chopped bell pepper, zucchini, and cherry tomatoes to the skillet. Cook for 4-5 minutes until the vegetables are tender.
3. Pour in the chicken broth and stir in the garlic powder, onion powder, salt, and pepper. Cook for another 2-3 minutes until everything is well combined and heated through.
4. Garnish with fresh basil or parsley before serving.

This turkey and vegetable skillet is an easy, one-pan meal that’s both satisfying and low in calories. The lean turkey provides a solid source of protein, while the vegetables add fiber, vitamins, and minerals. It’s a versatile dish that can be customized with different vegetables, making it a great option for a quick and nutritious lunch.

Grilled Salmon and Asparagus Salad

This grilled salmon and asparagus salad is a protein-packed, low-calorie meal that is both light and flavorful. The grilled salmon provides healthy omega-3 fats and protein, while the asparagus offers a nice crunch and vibrant flavor. Perfect for a nutritious lunch, it’s refreshing and satisfying.

Ingredients:

• 1 salmon fillet (6 oz)
• 1 tablespoon olive oil
• 1 teaspoon lemon zest
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste
• 1 bunch asparagus, trimmed
• 2 cups mixed greens (spinach, arugula, or kale)
• 1 tablespoon balsamic vinaigrette

Instructions:

1. Preheat your grill or grill pan to medium-high heat. Brush the salmon fillet with olive oil, and sprinkle with lemon zest, thyme, salt, and pepper.
2. Grill the salmon for about 4-5 minutes per side, or until the internal temperature reaches 145°F (63°C) and the flesh flakes easily with a fork. Set aside.
3. Toss the asparagus with olive oil, salt, and pepper, and grill for about 3-4 minutes until tender and slightly charred.
4. Arrange the mixed greens on a plate, then top with grilled salmon and asparagus. Drizzle with balsamic vinaigrette.
5. Serve immediately.

This grilled salmon and asparagus salad offers a well-balanced meal with high protein and healthy fats from the salmon, along with fiber and antioxidants from the asparagus and greens. It’s a light yet fulfilling dish, ideal for those who want to enjoy a fresh, flavorful lunch while staying within their calorie goals.

Chicken and Broccoli Stir-Fry

This chicken and broccoli stir-fry is a quick and easy dish that’s packed with protein and fiber. The tender chicken breast pairs perfectly with the crisp broccoli, making this meal both filling and nutritious. With a simple soy-based sauce, this stir-fry is flavorful without being high in calories.

Ingredients:

• 1 chicken breast (boneless, skinless), thinly sliced
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 tablespoon soy sauce (low-sodium)
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat. Add the sliced chicken breast and cook for about 5-7 minutes until browned and fully cooked. Remove from the pan and set aside.
2. In the same skillet, add the minced garlic and cook for 30 seconds until fragrant. Add the broccoli florets and stir-fry for 4-5 minutes until tender-crisp.
3. In a small bowl, mix the soy sauce, rice vinegar, honey, red pepper flakes, salt, and pepper.
4. Add the cooked chicken back into the skillet and pour the sauce over the chicken and broccoli. Toss to coat everything evenly and cook for another 2-3 minutes.
5. Serve immediately.

This chicken and broccoli stir-fry is an excellent choice for a healthy, low-calorie, high-protein lunch. The lean chicken provides protein without extra fat, while the broccoli offers fiber, vitamins, and minerals. The simple stir-fry method keeps the ingredients light and fresh, making it a perfect go-to lunch for busy days.

Quinoa and Black Bean Salad

This quinoa and black bean salad is a plant-based, high-protein option that is both filling and light. The combination of quinoa and black beans offers a solid protein punch, while the fresh vegetables add a crunchy, refreshing element to the dish.

Ingredients:

• 1/2 cup quinoa (uncooked)
• 1 cup black beans, drained and rinsed
• 1/2 bell pepper, diced
• 1/4 red onion, finely chopped
• 1/2 cup corn kernels (fresh or frozen)
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 1/2 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. Cook the quinoa according to package instructions. Once cooked, fluff with a fork and set aside to cool.
2. In a large bowl, combine the cooked quinoa, black beans, diced bell pepper, red onion, and corn.
3. Drizzle with olive oil and lime juice, and season with cumin, salt, and pepper. Toss everything together until evenly combined.
4. Garnish with fresh cilantro before serving.

This quinoa and black bean salad is an excellent plant-based, high-protein lunch that is both nutritious and low-calorie. The quinoa provides all nine essential amino acids, making it a complete protein, while the black beans add extra fiber and protein. This salad is great for meal prep and can be enjoyed both cold and at room temperature.

Spicy Chickpea and Spinach Stew

This hearty and flavorful chickpea and spinach stew is a comforting, high-protein, low-calorie meal. The combination of chickpeas, spinach, and a variety of spices creates a filling dish that’s perfect for a nutritious lunch. It’s easy to prepare and perfect for those looking for a plant-based, protein-rich meal.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach, chopped
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 teaspoon cumin
• 1 teaspoon turmeric
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (optional for spice)
• 1/2 cup diced tomatoes (fresh or canned)
• 1 cup vegetable broth (low-sodium)
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3-4 minutes until softened.
2. Add the minced garlic and cook for another 1-2 minutes until fragrant.
3. Stir in the cumin, turmeric, paprika, and cayenne pepper (if using), and cook for 1 minute to toast the spices.
4. Add the chickpeas, diced tomatoes, vegetable broth, and a pinch of salt and pepper. Bring the mixture to a boil, then reduce the heat and simmer for 10 minutes, allowing the flavors to combine.
5. Stir in the chopped spinach and cook for an additional 2-3 minutes until wilted.
6. Garnish with fresh cilantro before serving.

This spicy chickpea and spinach stew is a great option for a low-calorie, high-protein lunch. Chickpeas provide a great source of plant-based protein, and the spinach adds vital nutrients like iron and vitamins A and K. The spices bring warmth and depth of flavor, making it a satisfying and delicious meal.

Turkey Lettuce Wraps with Avocado

These turkey lettuce wraps with avocado are a fresh, high-protein, low-calorie meal that’s light yet satisfying. The lean ground turkey provides protein, while the creamy avocado adds healthy fats, and the crisp lettuce wraps serve as a perfect low-calorie base.

Ingredients:

• 8 oz ground turkey (93% lean)
• 1 tablespoon olive oil
• 1/4 cup diced onion
• 1 garlic clove, minced
• 1/2 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 4 large lettuce leaves (romaine or iceberg)
• 1 avocado, diced
• 1/4 cup diced tomatoes
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the ground turkey, breaking it up with a spoon, and cook for 5-7 minutes until browned and fully cooked.
2. Add the diced onion and minced garlic, cooking for an additional 2-3 minutes until softened.
3. Stir in the cumin, chili powder, salt, and pepper, and cook for another 1-2 minutes to blend the flavors.
4. To assemble the wraps, spoon the turkey mixture onto the center of each lettuce leaf. Top with diced avocado, tomatoes, and a sprinkle of fresh cilantro.
5. Serve immediately.

These turkey lettuce wraps with avocado are a flavorful, high-protein lunch that’s low in calories. The turkey is lean and packed with protein, while the avocado provides healthy fats that keep you feeling full. The crisp lettuce wraps make this dish light and fresh, perfect for a healthy lunch option.

Eggplant and Lentil Curry

This eggplant and lentil curry is a hearty, plant-based dish that is high in protein and low in calories. The combination of lentils, eggplant, and rich spices creates a satisfying curry that is both nutritious and delicious. This dish is perfect for a filling lunch while keeping your calorie intake in check.

Ingredients:

• 1 medium eggplant, diced
• 1 cup dried lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tablespoon grated ginger
• 1 teaspoon curry powder
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon cumin
• 1 can (14 oz) diced tomatoes (no salt added)
• 2 cups vegetable broth (low-sodium)
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 3-4 minutes until softened.
2. Add the minced garlic and grated ginger, cooking for 1-2 minutes until fragrant.
3. Stir in the curry powder, turmeric, and cumin, and cook for another minute to toast the spices.
4. Add the diced eggplant, lentils, diced tomatoes, and vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer for 25-30 minutes, until the lentils and eggplant are tender and the curry has thickened.
5. Season with salt and pepper to taste, and garnish with fresh cilantro before serving.

This eggplant and lentil curry is an excellent choice for a high-protein, low-calorie lunch. Lentils are a great source of plant-based protein, and the eggplant adds texture and flavor to the dish. The curry spices create a warming, comforting meal that is satisfying and full of nutrients.

Note: More recipes​ are coming soon!