9 Super-Satisfying Low-Calorie High-Protein Meals

You know that one of the ways to make meals satiating is to include a healthy amount of protein. Protein helps our bodies to build muscle, maintain and repair tissue, digest food, regulate hormones, and more. Plus, it takes longer to digest protein than other nutrients, so getting enough in meals can help keep you feeling full for longer. And although calories aren’t the only thing that matters when we’re trying to eat healthy and lose or maintain weight, they do matter — so it’s important to have a balance. That’s where these low-calorie high-protein meals come in handy.

Of course, your meals have to taste great, fit within your budget, and be easy to shop for and cook, too. Here are 9 recipes to add to your rotation that are tasty and enjoyable, will help you reach your protein goals, and that keep calories in check.

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What meals are low in calories but high in protein?

The secret to low-calorie high-protein meals is to include lean forms of protein that are low in carbohydrates, such as poultry, fish, lean beef, and tofu. To make sure these meals are truly satisfying, it helps if they also have plenty of fiber and nutrients from vegetables. Avoiding refined carbs, like pasta made from white flour or sugary sauces, is key to keeping calories in check. All of the recipes on this list have fewer than 400 calories and at least 15 grams of protein per serving.

1. Greek Grilled Chicken Salad

With chicken marinated in Greek yogurt with plenty of spices, and a salad filled with flavorful ingredients, this dish is truly satisfying. It works as a healthy lunch or a light dinner, and you can always change up the dressing to give it a different spin. It has 335 calories and a generous 43 grams of protein per serving, and only 12 grams of carbs.

Try this recipe from The Mediterranean Dish.

2. Ground Turkey Stir Fry

With 32 grams of protein per serving and just 367 calories, this is a meal you’ll turn to again and again. It’s also versatile — use different vegetables depending on the season and what you have on hand, add some minced fresh ginger, or swap ground chicken or lean ground beef for the turkey. Serve it over cauliflower rice or chopped greens for even more fiber and nutrients.

Try this recipe from Budget Bytes.

3. Tuna Salad Lettuce Wraps

It’s hard to beat tuna salad lettuce wraps as a quick, inexpensive lunch when it comes to low-calorie high-protein meals. These wraps are perfect for work-at-home lunches because they’re ready in just 10 minutes. Or you can take them on the go; pack the salad and the lettuce leaves separately and wrap when you’re ready to eat. Bonus: Each serving has just 199 calories and 32 grams of protein.

Try this recipe from The Roasted Root.

Related: These Tasty High-Protein Chips Are Dietitian-Approved

4. Sheet Pan Cajun Cod with Butter Garlic Sauce

You wouldn’t think a recipe with “butter garlic sauce” in the name would be low in calories, but this cod recipe has just 334, and 33 grams of protein. It’s also so simple to put together, with 5 minutes of prep, thanks to its clever use of a variety of pantry spices.

Try this recipe from Mary’s Whole Life.

5. Beef Stir Fry

Thinly sliced sirloin is a great ingredient for low-calorie high-protein meals, as it has both attributes. It’s also easy to find in supermarkets — though you can swap in flank steak, if you prefer. With plenty of veggies and a flavorful sauce, it’s a sure crowd pleaser, and it has 30 grams of protein and just 342 calories per serving.

Try this recipe from Kristine’s Kitchen Blog.

6. Turkey Bolognese with Spaghetti Squash

Spaghetti with meat sauce is true comfort food — and now you can enjoy it while staying low in calories and high in protein thanks to a strategic use of lean ground turkey, and spaghetti squash in place of traditional noodles. You can still twirl it up on your fork, and you get 24 grams of protein in just 312 calories.

Try this recipe from The Recipe Critic.

Related: These 8 Bowl Recipes Have 30 Grams of Protein (or More)

7. Sheet Pan Roasted Vegetables with Tofu

Tofu is a good ingredient to include when you want plenty of protein, but few calories and carbs, and you’re looking for a plant-based option. This tasty and colorful sheet-pan meal takes just 10 minutes of prep, and it has 15 grams of protein in 322 calories.

Try this recipe from Life Made Sweeter.

8. Blackened Salmon with Garlic Zucchini Noodles

Two favorites — protein- and omega 3-rich salmon, and zucchini noodles — join forces in this simple yet flavorful meal. A combo of pantry spices gives the fish depth, and the noodles mixed with cherry tomatoes are colorful and delicious. This dish has 336 calories and a generous 36 grams of protein, and only 10 grams of carbs.

Try this recipe from Slender Kitchen.

9. One-Dish Garlic Herb Pork Tenderloin

Give yourself a break from chicken breast with pork tenderloin, which is very lean, rich in protein, quick and easy to cook, and so versatile. Roast the pork on a sheet pan with a colorful mix of veggies around it, and dinner is on the table with no fuss and easy cleanup. Plus, this dish has 333 calories and 27 grams of protein.

Try this recipe from The Seasoned Mom.

Read next: 7 High-Protein Meals for Muscle Gain Nutritionists Recommend