7 Healthy Protein-Packed Recipes Under 300 Calories (2024)

Mar292017

7 Healthy Protein-Packed Recipes Under 300 Calories (1)Dear Hungry Girl,

I prefer meals and snacks that are high in protein because they keep me full throughout the day. Which of your recipes do you recommend for a protein fiend like me?

Protein Queen

7 Healthy Protein-Packed Recipes Under 300 Calories (2)Hi Protein Queen,

I'm a protein maniac as well! If I don't get enough of it at each meal, I find I'm hungry again in no time. So without further ado, here are seven protein-packed recipes for breakfast, lunch, and more. Each one clocks in with fewer than 300 calories!

Loaded Chicken Fajita Omelette

Entire recipe: 241 calories, 3.5g total fat (2g sat. fat), 798mg sodium, 12.5g carbs, 1.5g fiber, 5g sugars, 38.5g protein

Green Plan SmartPoints® value 3*
Blue Plan (Freestyle) SmartPoints® value 1*
Purple Plan SmartPoints® value 1*

Eating breakfast is essential (breakfast skippers tend to weigh more!), and a high-protein morning meal is a smart way to start your day. This Tex-Mex creation is so filling. Eggs are among the best protein-packed breakfast foods in existence; the addition of chicken kicks things up a notch! Did I mention this omelette is also super flavorful and delicious? It truly has it all. Pssst… Here's a protein-packed veggie omelette for the meatless crowd.

5-Ingredient Banana-Chocolate Pancakes

Entire recipe (4 pancakes): 200 calories, 3g total fat (1.5g sat. fat), 391mg sodium, 25.5g carbs, 2.5g fiber, 14.5g sugars, 20.5g protein

Green Plan SmartPoints® value 3*
Blue Plan (Freestyle) SmartPoints® value 3*
Purple Plan SmartPoints® value 3*

Pancakes are typically a carby mess, but I turned that stereotype on its head when I came up with this recipe! It contains no flour whatsoever and has a protein count so unexpectedly high, it’ll make you do a double take. The trick is combining egg whites with protein powder, and the results are absolutely amazing! I had to throw in some chocolate chips, because chocolate rocks!

Pot Roast Stew

1/6th of recipe (about 1 1/2 cups): 299 calories, 9.5g total fat (4g sat. fat), 820mg sodium, 19g carbs, 3.5g fiber, 5.5g sugars, 35.5g protein

Green Plan SmartPoints® value 5*
Blue Plan (Freestyle) SmartPoints® value 5*
Purple Plan SmartPoints® value 5*

Craving protein-packed comfort food without the kitchen commitment? Toss some ingredients in a slow cooker, and return hours later to this yummy stew! Beef is a protein powerhouse, and I love the melt-in-your-mouth texture of slow-cooked chuck roast. I'm getting hungry just thinking about it!

Inside-Out Chicken Enchiladas

1/4th of recipe (1 enchilada): 250 calories, 7g total fat (2.5g sat. fat), 519mg sodium, 7g carbs, 2g fiber, 0.5g sugars, 37.5g protein

Green Plan SmartPoints® value 5*
Blue Plan (Freestyle) SmartPoints® value 2*
Purple Plan SmartPoints® value 2*

Chicken is a go-to protein, and this recipe uses it in the most ingenious way -- as a replacement for carby tortillas! Goodbye, sky-high carb count; hello, protein. Refried beans and reduced-fat cheese add even more protein to the equation. It's an explosion of Mexican flavor in the best possible way...

Zucchini Spaghetti with Shrimp

Entire recipe: 290 calories, 12.5g total fat (2.5g sat. fat), 735mg sodium, 19.5g carbs, 5g fiber, 11.5g sugars, 28g protein

Green Plan SmartPoints® value 5*
Blue Plan (Freestyle) SmartPoints® value 4*
Purple Plan SmartPoints® value 4*

Don’t skimp on shrimp if you want to add protein to your diet! Combined with spiralized zucchini, Parmesan, and a few other key ingredients, the popular shellfish is perfect for an easy, all-natural meal. The seasoning here is so simple, but it's game-changingly good!

Cheeseburger Mini Meatloaves

1/6th of recipe (2 mini meatloaves): 182 calories, 6.5g total fat (3g sat. fat), 470mg sodium, 9g carbs, 1g fiber, 4g sugars, 21.5g protein

Green Plan SmartPoints® value 4*
Blue Plan (Freestyle) SmartPoints® value 4*
Purple Plan SmartPoints® value 4*

Step away from the snack cabinet! Keep a batch of these bite-sized burgers on hand; when midday cravings hit, you'll have a super-satisfying treat ready and waiting. You get all the satisfaction of biting into a cheeseburger: juicy beef, melty cheese, salty pickles... All that’s missing is the (unnecessary) bun!

PB Protein Mug Cake

Entire recipe: 138 calories, 5.5g total fat (1.5g sat. fat), 238mg sodium, 10.5g carbs, 4.5g fiber, 2.5g sugars, 13g protein

Green Plan SmartPoints® value 4*
Blue Plan (Freestyle) SmartPoints® value 3*
Purple Plan SmartPoints® value 3*

Who says you can't have your cake and eat it too? This recipe crams 13 grams of protein into a dessert! It requires minimal effort, since it’s made in a mug, but it serves up maximum peanut butter taste. SO good!

Chew on this:

Today, March 29th, is National Lemon Chiffon Cake Day. When we're craving cake with a hit of citrus, we reach for lemon cake mix and a can of diet lemon-lime soda... Use this recipe! (It works with any cake mix/soda combo.)

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7 Healthy Protein-Packed Recipes Under 300 Calories (10)

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*The WW Points®values for these products and/or recipes were calculated by Hungry Girl and are not an endorsem*nt or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of thePoints® trademark.

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7 Healthy Protein-Packed Recipes Under 300 Calories (2024)

FAQs

What meals are high in protein and low in calories? ›

Lean protein food sources include lean red meats, skinless poultry, fish, eggs, low-fat or nonfat dairy products, nuts, seeds, and legumes. Avoid foods high in saturated fats and added sugars, as well as those that are highly processed.

How much protein should be in 300 calories? ›

Yet protein has 4 calories per gram. So 300 calories divided by 4 equals 75 grams of protein. 75 grams is more than most people need. But it isn't excessively high, for an adult male.

What has high protein but low calorie intake? ›

Eggs. Both whole eggs and egg whites are a great nutrient-dense choice - one whole egg has 7 grams of protein for only 70 calories. Choosing only egg whites will get you fewer calories and pure protein. However, whole eggs are a source of many additional vitamins and minerals that can benefit health.

What is the 30-30-30 rule? ›

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise. You can eat whatever else you want with your breakfast, but the 30 grams of protein is key.

Which protein is best for weight loss? ›

Summary: Compare the Best Protein Powders for Weight Loss in 2024
ProductForbes Health RatingsLearn More
Ascent Native Whey Vanilla4.5Shop Now On Amazon
Owyn Plant-Based Protein Powder4.2Shop Now On Amazon
Vega Sport Protein4.2Shop Now On Amazon
KLEAN Isolate4.0Shop Now On Amazon
3 more rows
Feb 14, 2024

What is a high-protein breakfast to lose belly fat? ›

Here are a few examples of high-protein breakfasts that can help you lose weight: Scrambled eggs: with veggies, fried in coconut oil or olive oil. An omelette: with cottage cheese and spinach (my personal favorite). Stir-fried tofu: with kale and dairy-free cheese.

Is oatmeal high in protein? ›

Oatmeal is a healthy way to start the day. It has high fiber content, which has positive effects on digestive health and cholesterol levels. Oatmeal isn't a high-protein food. Each half cup serving only has about 5 g.

What veggies have the most protein? ›

Among the highest protein vegetables are chickpeas, corn, spinach, artichoke hearts, and edamame. To get all of the amino acids your body needs, aim to eat a variety of foods, such as legumes, whole grains, nuts, seeds, and vegetables throughout the day.

Is avocado high in protein? ›

A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.

What is the most filling food with the lowest calories? ›

10 Low-Calorie Foods That Will Help You Feel Full
  • Greek Yogurt.
  • Cottage Cheese.
  • Fish.
  • Meat and Poultry.
  • Eggs.
  • Legumes.
  • Oats.
  • Vegetables.
Nov 6, 2023

What is highest protein lowest calorie food? ›

Let's look at the A to Z of foods that are high in protein, low in calories and nutrient-dense:
  1. Chicken. Chicken breast is a staple for people seeking a lean protein source that is pretty versatile and easy to add to your meals.
  2. Chickpeas. ...
  3. Cottage Cheese. ...
  4. Edamame. ...
  5. Eggs. ...
  6. Greek yogurt. ...
  7. Lean meats. ...
  8. Lentils and beans.
Apr 8, 2024

How can I get high protein without calories? ›

Increase your protein intake without a lot of extra calories by choosing lean protein, low-fat or non-fat dairy, fish, eggs, and plant protein.

Is a high protein diet good for weight loss? ›

For most healthy people, a high-protein diet generally doesn't hurt when followed for a short time. Such diets may help with weight loss by making you feel fuller. But many health issues may happen if you follow a high-protein diet for a long time.

How do you eat high protein low calories on a budget? ›

17 Cheap and Healthy Sources of Protein
  1. Natural peanut butter. For a plant-based option, peanut butter provides a solid dose of protein. ...
  2. Eggs. ...
  3. Edamame. ...
  4. Canned tuna. ...
  5. Plain Greek yogurt. ...
  6. Sunflower seeds. ...
  7. Black beans. ...
  8. Sardines.
Dec 25, 2017

How to get 100g of protein a day? ›

100 grams of protein for omnivores
  1. Greek yogurt (15 grams of protein)
  2. Beef sausage (14 grams)
  3. 1 ounce of mixed nuts (5 grams)
  4. Two eggs (12 grams)
  5. Snack cheese (5 grams)
  6. Four slices (2 ounces) of deli ham (10 grams)
  7. Two slices of rye bread (10 grams)
  8. ½ cup of rolled oats (5 grams)
Apr 6, 2024

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