ParrotPalHigh-protein, low-calorie meals: 20 easy ideas
Simple meals from everyday UK food, each with its protein and calories, that you can sort, add up and print.
Sort by
Show only
Showing all 20 meals
Sorted by most protein per calorie.
20 high-protein, low-calorie meals
Per mealKing prawn salad
Toss 150 g of cooked king prawns with salad leaves, cucumber and a squeeze of lemon.
23 gprotein130 kcal17.7 g per 100 kcalBaked cod with green vegetables
Bake a 125 g cod fillet with lemon for about 15 minutes and serve with two portions of green vegetables.
24 gprotein160 kcal15.0 g per 100 kcalChicken and edamame salad
Toss 100 g of cooked chicken breast with 80 g of edamame beans and a big handful of salad.
40 gprotein290 kcal13.8 g per 100 kcalSkyr with berries
Spoon a 150 g pot of skyr into a bowl and top with a handful of berries.
17 gprotein125 kcal13.6 g per 100 kcalTuna salad with toast
Mix a drained tin of tuna with salad leaves, cucumber and tomatoes, and have one slice of wholemeal toast alongside.
31 gprotein235 kcal13.2 g per 100 kcalHam and cottage cheese plate
60 g of lean ham and 150 g of cottage cheese with a pile of crunchy vegetables to dip.
28 gprotein215 kcal13.0 g per 100 kcalChicken and vegetable stir-fry
Stir-fry sliced chicken breast (about 100 g once cooked) with two portions of stir-fry vegetables and 80 g of edamame beans.
41 gprotein320 kcal12.8 g per 100 kcalTuna melt
Top a slice of wholemeal toast with a drained tin of tuna and 30 g of grated reduced-fat cheddar, then grill until bubbling.
38 gprotein300 kcal12.7 g per 100 kcalRed lentil dal with Greek yogurt
Simmer 40 g of red lentils with chopped tomatoes, onion and spices for 20 minutes, and serve with a 170 g pot of 0% Greek yogurt.
28 gprotein255 kcal11.0 g per 100 kcalTurkey open sandwich
Layer 60 g of turkey breast slices and salad on a slice of wholemeal bread, with a light mini cheese on the side.
24 gprotein222 kcal10.8 g per 100 kcalGreek yogurt, berries and peanut butter
Top a 170 g pot of 0% Greek yogurt with berries and a 15 g swirl of peanut butter.
22 gprotein215 kcal10.2 g per 100 kcalLean beef and lentil chilli
Brown 125 g of 5% beef mince, add 40 g of red lentils, chopped tomatoes, peppers and chilli, simmer for 25 minutes and top with 30 g of reduced-fat cheddar.
46 gprotein455 kcal10.1 g per 100 kcalScrambled eggs and ham on toast
Scramble two eggs, fold in 60 g of lean ham and serve on one slice of wholemeal toast.
29 gprotein305 kcal9.5 g per 100 kcalQuorn bolognese with cheese
Cook 100 g of Quorn mince with chopped tomatoes, onion and mushrooms for 10 minutes, then top with 30 g of reduced-fat cheddar.
24 gprotein260 kcal9.2 g per 100 kcalProtein shake and peanut butter toast
A ready-to-drink protein shake with one slice of wholemeal toast spread with 15 g of peanut butter.
28 gprotein310 kcal9.0 g per 100 kcalSalmon with lentils and greens
Bake a 110 g salmon fillet for 15 minutes and serve on 40 g of red lentils, cooked, with a portion of greens.
34 gprotein390 kcal8.7 g per 100 kcalCottage cheese and tomatoes on toast
Pile 150 g of cottage cheese on a slice of wholemeal toast and top with sliced tomatoes and black pepper.
20 gprotein240 kcal8.3 g per 100 kcalTofu stir-fry with peanut sauce
Fry 150 g of firm tofu in cubes until golden, add two portions of vegetables and 80 g of edamame, then stir through 15 g of peanut butter loosened with soy sauce.
34 gprotein430 kcal7.9 g per 100 kcalOvernight oats with quark
Stir 40 g of oats into 100 g of quark with a splash of water, leave in the fridge overnight, then top with berries.
18 gprotein245 kcal7.3 g per 100 kcalBeans and poached eggs on toast
Warm half a tin of baked beans and serve with two poached eggs on one slice of wholemeal toast.
26 gprotein400 kcal6.5 g per 100 kcal
No meals match all of those. Turn a filter off to see more.
Approximate values, added up from typical UK labels. Brands vary, so check the label. A portion of vegetables is counted as 1 g of protein and 30 kcal.
Your day: no meals added yet. Tick “Add to my day” on any meal.
What makes a meal high protein and low calorie?
Build the plate in this order and most meals land there on their own.
- Lean protein first. Chicken, turkey, white fish, prawns, tuna, lean ham, eggs, skyr, cottage cheese, quark, tofu or Quorn. Aim for about 25 to 30 g of protein in the meal.
- Then vegetables. They fill the plate for very few calories. Each portion on this page is counted as about 30 kcal.
- A small carb portion. One slice of wholemeal bread, 40 g of oats or 40 g of lentils. Enough to enjoy, not the main event.
- Go easy on the extras. Oil, butter, cheese and sauces add calories fast with little protein. Measure them rather than pour.
Protein per calorie, in plain words
Protein per calorie tells you how much protein you get for what a food costs you in calories. To work it out, divide the grams of protein by the calories and multiply by 100. That gives the grams of protein in every 100 kcal.
A 100 g cooked chicken breast has about 30 g of protein and 160 kcal: that's about 19 g of protein per 100 kcal. A 15 g spoon of peanut butter has 4 g of protein and 90 kcal: about 4 g per 100 kcal. Both are fine foods, but only one is mostly protein.
As a rough guide, a meal with 7 g or more of protein per 100 kcal is high in protein for its calories. Most meals in the list above clear it comfortably.
| Food and portion | Protein | kcal | Per 100 kcal |
|---|---|---|---|
| Turkey breast slices, 60 g | 14 g | 60 | 23.3 g |
| Tin of tuna in spring water, drained | 26 g | 115 | 22.6 g |
| Cod fillet, 125 g | 22 g | 100 | 22.0 g |
| Cooked king prawns, 150 g | 22 g | 100 | 22.0 g |
| Chicken breast, 100 g cooked | 30 g | 160 | 18.8 g |
| Quark, 100 g | 12 g | 65 | 18.5 g |
| Lean ham, 60 g | 12 g | 65 | 18.5 g |
| 0% Greek yogurt, 170 g pot | 17 g | 95 | 17.9 g |
| Skyr, 150 g | 16 g | 95 | 16.8 g |
| Beef jerky, 25 g | 11 g | 70 | 15.7 g |
| Protein shake, ready to drink (brands vary) | 20 g | 130 | 15.4 g |
| 5% beef mince, 125 g raw | 26 g | 170 | 15.3 g |
Approximate values from typical UK labels. Brands vary, so check the label.
Quick high-protein swaps
Small swaps add protein or trim calories without changing what you like to eat.
- Instead of salmon fillet, 110 g (23 g protein, 230 kcal), try cod fillet, 125 g (22 g protein, 100 kcal): about the same protein for under half the calories.
- Instead of reduced-fat cheddar, 30 g (8 g protein, 95 kcal), try light mozzarella, 60 g (11 g protein, 100 kcal): more protein for about the same calories.
- Instead of roasted chickpeas, 30 g (6 g protein, 120 kcal), try beef jerky, 25 g (11 g protein, 70 kcal): nearly twice the protein for fewer calories.
- Instead of semi-skimmed milk, 300 ml (11 g protein, 140 kcal), try protein shake, ready to drink (brands vary) (20 g protein, 130 kcal): nearly twice the protein for fewer calories.
- Instead of peanut butter, 15 g (4 g protein, 90 kcal), try quark, 100 g (12 g protein, 65 kcal): three times the protein on toast for fewer calories.
- Instead of two medium eggs (13 g protein, 150 kcal), try cottage cheese, 150 g (15 g protein, 120 kcal): a little more protein for fewer calories.
One note on fish: salmon and other oily fish bring omega-3 fats, and UK advice is at least two portions of fish a week, one of them oily. The swap is for days you want fewer calories, not a reason to drop oily fish.
How much protein do you need a day?
These meals give you the protein; your daily target depends on your height and weight. The calculator works it out in 10 seconds, and this page will then show your day against it.
Work out my protein 7-day Mounjaro meal plan Free LeanShield scoreQuestions people ask
What is a high-protein, low-calorie meal?
A meal that gives you plenty of protein for the calories in it. Many people aim for about 25 to 30 g of protein in a meal of 400 kcal or less. Lean meat, fish, eggs, skyr, cottage cheese, tofu and beans make that easy, with vegetables and a small portion of bread, oats or lentils alongside.
How much protein should a meal have?
A practical habit is 25 to 30 g of protein at each meal. Your daily target depends on your height and weight: ParrotPal uses 1.6 g per kg of body weight, counting weight only up to a healthy weight for your height. Our protein calculator works yours out. If you take a GLP-1 medicine and your appetite is small, four smaller sittings can be easier than three meals.
What's the highest-protein, low-calorie food?
Of the everyday foods on this page, turkey breast slices, tinned tuna in spring water, cod and cooked king prawns give the most protein for their calories, about 22 to 23 g for every 100 kcal. Chicken breast, quark, lean ham, 0% Greek yogurt and skyr are close behind. Values are approximate, so check the label.
Are high-protein meals good for weight loss?
They can help. When you eat less, enough protein helps you keep muscle, especially alongside strength training, and most people find protein filling. They aren't a shortcut on their own: what you eat across the whole week still counts. If you have a medical condition, check with your GP or dietitian before changing how you eat.
What are some quick high-protein dinners?
A chicken and vegetable stir-fry (about 41 g of protein, 320 kcal), a chicken and edamame salad (about 40 g, 290 kcal), a tuna melt (about 38 g, 300 kcal) and a Quorn bolognese with cheese (about 24 g, 260 kcal) all take under 15 minutes. Use the Dinner filter at the top of the page to see them all.
Also from ParrotPal
Please read. This page is general information, not medical advice. It isn't tailored to you and doesn't replace advice from your GP, prescriber or dietitian. If you have diabetes, kidney disease, a history of disordered eating or any other medical condition, check with them before changing how you eat. Protein and calorie counts are estimates.
Quorn® is a registered trademark of Marlow Foods Ltd. Mounjaro® is a registered trademark of Eli Lilly and Company, and Wegovy® of Novo Nordisk. ParrotPal isn't affiliated with or endorsed by any of these companies. LeanShield™ is ParrotPal's muscle protection score: it rates the habits linked to protecting muscle, is not a medical device and doesn't measure muscle.