High Protein, Low Calorie: Delicious and Nutritious Recipes for Every Meal

Ingredients:

• 1 chicken breast (200 g)
• 1 cup broccoli florets
• 1 cup carrots, sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Season the chicken breast with salt and pepper.
2. Grill the chicken over medium heat for about 6-7 minutes per side, or until fully cooked.
3. Meanwhile, steam the broccoli and carrots until tender.
4. Drizzle the vegetables with olive oil and season with salt and pepper.
5. Serve the grilled chicken breast with the steamed vegetables.

Ingredients:

• 1 cup cooked quinoa
• 1 cup chickpeas, drained and rinsed
• 1 cup fresh spinach, chopped
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, chickpeas, and chopped spinach.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Serve chilled or at room temperature.

Ingredients:

• 200 g ground turkey
• 1 bell pepper, sliced
• 1 cup snap peas
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add minced garlic and ginger, and sauté for 1 minute.
3. Add the ground turkey and cook until browned and fully cooked.
4. Add the bell pepper and snap peas, and cook until vegetables are tender.
5. Stir in the soy sauce and season with salt and pepper.
6. Serve hot with a side of brown rice if desired.

Ingredients:

• 1 cup Greek yogurt (non-fat)
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon honey
• 1 tablespoon chia seeds

Instructions:

1. In a glass or bowl, layer the Greek yogurt and mixed berries.
2. Drizzle honey over the top and sprinkle with chia seeds.
3. Enjoy immediately or refrigerate for a couple of hours.

Ingredients:

• 200 g ground turkey
• 1 egg white
• 1/4 cup breadcrumbs
• 1 cup zucchini noodles
• 1/2 cup marinara sauce (low-fat)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix ground turkey, egg white, breadcrumbs, salt, and pepper. Form into meatballs.
3. Place meatballs on a baking sheet and bake for 15-20 minutes, or until cooked through.
4. While the meatballs bake, sauté zucchini noodles in a pan over medium heat until tender.
5. Heat marinara sauce and pour over the cooked meatballs.
6. Serve meatballs over zucchini noodles.

Ingredients:

• 1 salmon fillet (200 g)
• 1 cup asparagus spears
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Season salmon with salt, pepper, and lemon juice.
3. Place salmon on a baking sheet and bake for 12-15 minutes, or until cooked through.
4. While salmon bakes, toss asparagus with olive oil, salt, and pepper. Roast in the oven for 10-12 minutes.
5. Serve the salmon fillet with roasted asparagus.

Ingredients:

• 1 cup Greek yogurt (plain, non-fat)
• 1/2 cup mixed berries (blueberries, strawberries)
• 1 tablespoon honey
• 1 tablespoon chia seeds

Instructions:

1. In a bowl, layer Greek yogurt with mixed berries.
2. Drizzle honey over the yogurt and berries.
3. Sprinkle chia seeds on top.
4. Enjoy immediately or refrigerate for a few hours.

Ingredients:

• 4 egg whites
• 1 cup spinach leaves
• 1/2 cup sliced mushrooms
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Add mushrooms and spinach, and sauté until tender.
3. Pour in egg whites and cook until set.
4. Fold the omelette in half and serve.

Ingredients:

• 200 g chicken breast, sliced
• 1 cup bell peppers, sliced
• 1 tablespoon soy sauce (low sodium)
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a pan over medium heat.
2. Add garlic and chicken, and cook until chicken is browned.
3. Add bell peppers and soy sauce, and stir-fry until vegetables are tender.
4. Season with salt and pepper to taste.
5. Serve hot.

Ingredients:

• 1 can tuna in water, drained
• 2 cups mixed greens
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, mix tuna with olive oil and lemon juice.
2. Add mixed greens and toss gently.
3. Season with salt and pepper.
4. Serve immediately.

Ingredients:

• 1 cod fillet (200 g)
• 1 tablespoon lemon juice
• 1 teaspoon dried herbs (thyme, rosemary)
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Season cod fillet with salt, pepper, lemon juice, and herbs.
3. Place fillet on a baking sheet and drizzle with olive oil.
4. Bake for 12-15 minutes, or until fish flakes easily with a fork.
5. Serve hot.

Ingredients:

• 200 g beef sirloin steak
• 1 cup green beans, trimmed
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Season beef sirloin with salt and pepper.
2. Grill or pan-sear beef over medium-high heat for 5-7 minutes per side, or to desired doneness.
3. While beef cooks, steam green beans until tender.
4. Drizzle green beans with olive oil and season with salt and pepper.
5. Serve beef sirloin with steamed green beans.

Ingredients:

• 4 egg whites
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh basil leaves
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Heat olive oil in an oven-safe pan over medium heat.
3. Add cherry tomatoes and cook for a few minutes until soft.
4. Pour in egg whites and cook until edges begin to set.
5. Transfer the pan to the oven and bake for 10-12 minutes, or until fully set.
6. Top with fresh basil and season with salt and pepper.
7. Serve warm.

Ingredients:

• 200 g chicken breast, cut into cubes
• 1 cup cauliflower rice
• 1 tablespoon sriracha sauce
• 1 tablespoon soy sauce (low sodium)
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Mix chicken with sriracha sauce, soy sauce, garlic powder, salt, and pepper.
2. Thread chicken cubes onto skewers and grill over medium heat for 10-12 minutes, turning occasionally.
3. While chicken cooks, sauté cauliflower rice in a pan until tender.
4. Serve chicken skewers with cauliflower rice.

Ingredients:

• 200 g firm tofu, cubed
• 1 cup snow peas
• 1 tablespoon soy sauce (low sodium)
• 1 tablespoon hoisin sauce
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a pan over medium heat.
2. Add garlic and tofu, cooking until tofu is golden brown.
3. Add snow peas and cook until tender-crisp.
4. Stir in soy sauce and hoisin sauce, cooking for an additional 2 minutes.
5. Season with salt and pepper to taste, and serve hot.

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup pineapple chunks
• 1 tablespoon chia seeds
• 1 teaspoon honey (optional)

Instructions:

1. In a bowl, combine cottage cheese and pineapple chunks.
2. Sprinkle chia seeds on top.
3. Drizzle with honey if desired.
4. Mix well and enjoy.

Ingredients:

• 2 large bell peppers
• 200 g cooked chicken breast, shredded
• 1 cup fresh spinach, chopped
• 1/4 cup diced onions
• 1/2 cup tomato sauce
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut the tops off bell peppers and remove seeds.
3. In a pan, heat olive oil and sauté onions until translucent.
4. Add chicken, spinach, and tomato sauce, and cook until spinach is wilted.
5. Season with salt and pepper.
6. Stuff bell peppers with the mixture and place in a baking dish.
7. Bake for 25-30 minutes, or until peppers are tender.
8. Serve hot.

Ingredients:

• 200 g beef sirloin, sliced
• 1 cup broccoli florets
• 1 tablespoon soy sauce (low sodium)
• 1 tablespoon oyster sauce
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a pan over medium-high heat.
2. Add garlic and beef, and cook until beef is browned.
3. Add broccoli and cook until tender-crisp.
4. Stir in soy sauce and oyster sauce, and cook for an additional 2 minutes.
5. Season with salt and pepper to taste.
6. Serve hot.

Ingredients:

• 1 cup cooked quinoa
• 150 g grilled chicken breast, diced
• 1/2 avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, chicken, avocado, and cherry tomatoes.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour dressing over the salad and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or chill in the refrigerator.

Ingredients:

• 4 egg whites
• 1/2 cup bell peppers, diced
• 1/2 cup spinach leaves
• 1/4 cup onions, diced
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add onions and bell peppers, and cook until soft.
3. Add spinach and cook until wilted.
4. Pour in egg whites and cook until scrambled and set.
5. Season with salt and pepper.
6. Serve warm.