High Protein Low Calorie Meals


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This Post Is About 19 High Volume Low Calorie Meals

SUPER Easy High Protein Low Calorie Meal Prep **FAT LOSS**

Looking for some simple and delicious high volume low calorie meals and snack ideas?! Ive put together 19 awesome ideas that will work for any high volume low calorie eating plan. If youre new to high volume low calorie eating, learn more in my comprehensive blog post High Volume Low Calorie Eating for Weight Loss.

In this post, Im sharing high volume low calorie breakfast, lunch, dinner and snack ideas.

Skinny Chicken Alfredo Stuffed Spaghetti Squash

I love Chicken Alfredo, as Im sure many of you do too. But as tasty as it is, its not worth ditching your skinny jeans.

This Skinny Chicken Alfredo will have you fitting into your skinny jeans. Its creamy, cheesy, and pretty decadent.

Yet it contains less than 300 calories. Yay!

The reason that it contains so few calories is that youre using lower-calorie ingredients. Youre replacing the heavy cream with 2% milk.

Youre also using spaghetti squash instead of pasta.

Besides being low in calories, spaghetti squash is quite nutritious. Its rich in fiber, which keeps you full.

And its rich in beta carotene, which prevents free radical damage.

Per Serving:

Craving some vegan comfort food? This vegan lentil loaf hits the spot.

Its really flavorful and has a nice texture. The addition of the poultry seasoning makes it taste pretty meaty its definitely a dish that you can serve to meat-lovers.

Besides being rich in protein, its rich in fiber too. Just one serving provides close to 70% of your daily fiber needs

And there are so many ways that you can make this loaf. For instance, if you love mushrooms, you can make a mushroom loaf.

Or, if youre not a fan of lentils, you can use beans instead.

Per Serving:

Instant Pot Mexican Beef Stew

Beef stews are so comforting. They are like your momma giving you a big hug.

This Mexican Beef stew is just as comforting. And it tastes amazing.

It is hearty and packed full of tenderly cooked beef. The diced green chiles and chipotle powder add heat and smokiness.

While the bone broth amps up the flavor. Besides adding flavor, bone broth is good for you too.

Its high in protein, so it may help you lose weight. It is also rich in the amino acid glycine, which may help you sleep better. If youd like to give it a try, you can get some here.

As an added bonus, this beef stew has only 3.5 grams of net carbs. So, its perfect if youre on a low carb diet.

Now, this stew contains beef, which has a high carbon footprint. So to reduce your carbon footprint, you may want to eat it less often.

Serve with regular noodles or zucchini noodles.

Per Serving:

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Chipotle Turkey Stuffed Peppers

Do you love hosting dinner parties? I do too.

But when youre trying to lose some extra pounds, the thought of hosting one can be frightening. After all, you want to stick to your diet but still pamper your guests too.

These stuffed peppers look and taste amazing. Youll think youre not on a diet, but you still are.

One stuffed pepper contains less than 200 calories. So, you can have more than one and not feel guilty.

The secret to them being low fat is that youre lean ground turkey instead of ground beef. So, they contain less fat, which means fewer calories.

But they taste just as yummy as regular stuffed peppers. In fact, I prefer them myself because the black beans and chipotle sauce add Mexican flavors.

Whats more, these stuffed peppers take only ten minutes of prep time. Then you let your oven take over.

Per Serving:

Instant Pot Kalua Pork

24 Low

Wishing you were enjoying the waves in Hawaii? Enjoy this Kalua Pork instead!

Its tender, juicy, shredded pork. And it tastes like its been in a smoker for hours, but it hasnt.

The key to the smoky taste is liquid smoke. Liquid smoke is a great way to add a smoky flavor to your meat.

Besides using it in meat, you can use it to add smokiness to grilled veggies, and even veggie burgers. If youd like to give some a try, you can get some here.

Serve with coleslaw.

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How Long Can You Keep Chicken Fajitas In The Fridge

You can store these SEVEN meals in the fridge in an airtight container for up to 5-7 days. I use these glass meal prep containers to keep my food fresh and safe, but any airtight containers will work. When youre ready to enjoy your meal, just reheat it in the microwave for 2 minutes and youre good to go.

Instant Pot Pulled Pork

Pulled pork is so yummy and you can use it in so many ways. It goes well with rice, buns, even lettuce wraps or cabbage wraps if you want to keep it low calorie.

For this pulled pork, we use pork loin, a good source of protein. Since pork loin is naturally full of flavor, we dont need a ton of ingredients to bring out the flavor.

You can shred the pork with your hands, but to shred pork in a fraction of the time, use a food processor. If you dont already have one, heres a great value food processor that will do the trick.

Per Serving:

  • Fiber: 1g
  • Sugar: 3g

Recipe Love the recipes so far? Here are extra 4 high protein meal prep ideas for visual learners! Otherwise, keep on scrolling!

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Fruit Smoothie With Almond Milk

Craving something sweet in the afternoon? Toss some frozen berries, sliced banana and almond milk in the blender for a creamy 4 p.m. treat. The healthy fats from the almond milk and antioxidants from the berries can lower LDL cholesterol. A cup of this simple smoothie contains about 162 calories. Here are more healthy smoothie recipes to try.

How To Save Time With Chicken Meal Prep

Low Calorie High Protein Meals For Weight Loss – 9 Recipes

Im all about saving time and being as efficient as possible, especially when Im cooking. Thats why I love meal prep. Prepping out your meals in bulk takes far less time than cooking every meal from scratch every day. Shoot it even saves more time than going out to restaurants every day. Also, you know you have something delicious and healthy waiting for you in the fridge so ordering takeout for dinner wont even cross your mind.

Chicken meal prep is a great way for you to make sure you eat nutritious meals throughout the week. Chicken keeps very well in the fridge, which makes it ideal for meal prep. To add some variety, use different cooking techniques when making chicken meal prep and play around with side dishes and different pairings. From healthy sandwiches, salads, wraps, to one of my personal favorites Healthy Chicken Fajitas!

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Rich & Creamy Melt Organic Spread

A creamy fruit-and-nut-oil-based butter alternative that includes virgin coconut oil, which offers plenty of fat-fighting medium-chain triglycerides. It has no trans fats and a balanced ratio of 2-to-1 of omega-6s to -3s, plus only half the calories and saturated fat of butter. It also comes in flavors like Honey and Chocolate in addition to original. meltorganic.com

Dairy-free, MCT oils

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Cast Iron Keto Ranch Chicken Thighs

Love your chicken? Heres another chicken thigh recipe for you!

These chicken thighs are juicy and have a nice sear on the outside. And theyre bursting with bold flavors.

The garlic adds a lot of flavors, and youll be using a lot of it. So bring out those mints.

To give your chicken the perfect sear, youll be using a cast-iron skillet. Once youve seared your chicken, youll be placing your skillet in the oven so your chicken can finish cooking.

If you dont have a cast-iron skillet, make sure you have an oven-safe skillet. You dont want your skillet catching fire.

Serve with a Garden or low carb salad.

Per Serving:

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What Are The Benefits Of Consuming Cholesterol

Cholesterol-lowering snacks are rich in fiber, which helps lower cholesterol levels. They are also low in saturated fat and contain healthy unsaturated fats instead. This helps reduce heart disease risk. They are filled with nutrient-dense ingredients, such as vegetables, whole grains, and beans, which protect heart health in general (

What Foods Are High In Protein

Meal Prep &  Recipes â The College Nutritionist

Muscle building, losing weight, and feeling fuller after eating are just a few of the advantages of consuming nutritious foods. However, while eating a high-protein diet can be helpful, eating a well-balanced diet is vital for remaining healthy.

People who consume a protein-rich diet are more likely to lose weight because they are less likely to overeat. In addition, when paired with exercise, this diet can help in the development of lean muscle. Lean muscle helps with weight loss by allowing you to burn calories during the day.

The following are some of the top healthy foods for weight loss that I recommend for everyone.

  • Black beans
  • Sweet potatoes
  • Greek yogurt

When trying to lose weight, people can choose from a variety of protein sources. Many of them also provide extra nutrients that are beneficial to general health.

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High Volume Low Calorie Food List

  • Pears


  • Preheat oven to 350 degrees F
  • Add the garlic to the onion and sauté until fragrant. Add spices such as turmeric, salt, cumin, nutmeg, and cinnamon, and cook for 1 minute.
  • Increase the heat, add the sliced vegetables, saute for an additional 9 minutes. Add water and orange juice, maple syrup, rosemary and bring to a boil.
  • Place the mixture in the oven and bake until the vegetables are tender. In the last 10 minutes, add dried apricots and cook together.
  • Remove from the oven, season to taste, and garnish with rosemary.

Total calories: 274 calories

Why Is Cholesterol Important

The human body needs a small amount of cholesterol because it helps to build the structure of cells throughout the body. It also helps your metabolism work efficiently, makes hormones such as estrogen and testosterone, and produces bile acids that help the body digest fats.

Good cholesterol is called HDL and bad cholesterol is LDL.

When your good cholesterol is too low, your body wont be functioning at an optimal level and you may start to feel fatigued, foggy-headed, or even sick to your stomach. When your bad cholesterol is too high, thats when your heart can suffer irreparable damage.

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How To Determine Your Calorie Needs

Although the 3,500 calorie equation for evaluating weight loss is not always accurate, it is a useful starting point. The CDC suggests a rate of weight loss of 1-2 pounds every week. This would require a calorie deficit of 500-1,000 calories per day.

For several people, this level of calorie reduction is too much, and some experts even suggest never reducing your calorie intake below 1,400 per day. It is best to discuss your target for ideal calorie reduction with a registered dietitian or doctor. You can use a tool to get an idea of a weight loss calorie goal that may suit you, but keep in mind this is only an estimate, and your individual needs can differ.

Pescatarian Meals Can Improve Your Overall Health


Pescatarian meals are low in calories and high in protein. They provide the perfect way to improve your overall health, especially when enjoyed with healthy, nutrient-rich sides.

If you want to try a few pescatarian meals but just can’t find the time to prepare them, look no further than meal delivery services like Home Chef and Sunbasket.

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Meal Prep High Protein Chicken Salad

Do you love chicken salad but want to skip all the fat? Then be sure to try this chicken salad.

It tastes just as good as traditional chicken salad. However, it is healthier for you too.

Thats because youre using Greek yogurt instead of mayonnaise. This ramps up the protein and lowers the calories.

The addition of red grapes adds a yummy sweetness. Meanwhile, the green bell peppers add crunchiness.

And its just as easy to make this chicken salad. All it takes is 10 minutes, and youre good to go.

Per Serving:

Red Chilli And Bean Soup

Campbell recommends this recipe from Heart UK because the beans provide low-fat plant-based protein, and theres also plenty of vegetables.

Beans are a great way to lower your cholesterol due to the soluble fiber contained in them,Dr. Spencer Nadolsky, a physician specializing in obesity and lipids, told Insider. They also come with the added benefit of protein and help a lot with satiety.

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Easy Grilled Greek Chicken Platter

Summer is an excellent time for hanging out by the lake and having a barbecue. But your typical barbecue fare such as hamburgers and hot dogs are not exactly diet-friendly.

However, you dont want to graze on lettuce and miss out on all the fun. With this easy grilled Greek Chicken Platter, you definitely wont feel left out.

Its full of Mediterranean flavors, from the juicy chicken kebabs. The creamy marinade makes them mouth-wateringly good.

Serve with some tzatziki sauce and some Mediterranean veggies such as zucchini, tomatoes, and black olives. Yum!

Per Serving:

Salmon Caesar Salad With Sun

Low Carb Low Calorie High Protein 250 Diabetes Recipes

Start with a bed of crisp romaine lettuce. Whisk together some buttermilk, lemon juice, yogurt, Worcestershire, salt, pepper, garlic, and mustard. Then, toss it with the salad. You can add some radish and parmesan cheese. Pan fry or bake a small fillet of salmon until its nice and flaky. Top your creamy Caesar salad with a diced salmon fillet and sun-dried tomatoes. Did you know that sun-dried tomatoes have 11 grams of protein per 100 grams?

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Healthy Homemade Chicken Soup Recipes

This is a simple homemade chicken soup with noodles and is comforting and filling! Recipe here.

  • Ready in: 50 minutes Servings: 4-5
  • Calories: 273 Protein: 25 grams

Loaded with protein, anti-inflammatory herbs and spices and super healthy cauliflower, this healing chicken soup tastes fresh and flavorful. Its also super easy to make! Recipe here.

  • Ready in: 30 minutes Servings: 2
  • Calories: 400 Protein: 43 grams

Packed with protein and fiber this healthy chicken soup is super satiating and is a great meal to enjoy in the evening. Especially after a cold day! Recipe here.

  • Ready in: 45 minutes Servings: 5
  • Calories: 284 Protein: 26 grams

Healthy Turkey Skillet Burrito

When it comes to losing weight, its important to keep things simple. After all, trying to lose weight is hard enough, right?

This skillet dish is as easy as they come. And since you only use one skillet, you spend less time in the kitchen.

And you spend more time relaxing after that hard work-out.

Its full of Mexican Flava, too, from the black beans, salsa, smoky ground turkey, and red bell peppers.

Besides being high in protein, it contains a ton of fiber too. In fact, one serving provides more than half of your daily fiber needs.

It is a great dinner choice.

Per Serving:

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Mexican Soup With Chicken

After a stressful day at work, you just want to indulge in some comfort food. But your typical comfort food is loaded with calories.

And extra calories means not hitting your weight loss goals. And nothing is comforting about that.

This Mexican soup is brimming with delicious flavors and is oh, so comforting. You definitely wont miss that tub of ice cream.

And since this high protein soup contains a ton of veggies, youll feel good eating it too.

It also makes 6 servings. So, its perfect for meal prep.

To keep your soup fresh longer, just make sure you store it in good airtight containers like these. They dont contain dangerous chemicals, and they are good for the environment.

Healthy Slow Cooker Chicken Tortilla Soup

Meal Prep Burritos for the Freezer (Low Calorie High Protein)

Wishing you were lying on a beach in Mexico? This soup is sure to transport your senses.

What can be better than tender chicken? All in a Mexican-inspired soup brimming with flavor.

The fire-roasted tomatoes add smokiness. And the chipotles in adobo sauce add a nice heat.

Thanks to your slow cooker, your house will be filled with a beautiful aroma. So, make sure you have one. If not, here is good quality and low budget one I recommend.

Top with avocado, sour cream, and some tasty tortilla strips.

Per Serving:

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Keto Teriyaki Chicken With Sesame Seeds

Craving Japanese food that is keto-friendly? Ive got you covered!

Now, your typical Teriyaki chicken is covered with sugar or honey. So, its a no-no on the keto diet.

My Keto Teriyaki Chicken tastes just as good as the original. As a bonus, one serving contains only 4.4g of net carbs.

It is sweet and has a nice umami flavor. The crunchy sesame seeds are the perfect contrast to the juicy chicken pieces.

And it takes only 21 minutes to make them. Less time than it takes for takeout.

Serve with some cauliflower fried rice or green vegetables.

Per Serving:

How To Control Cholesterol

The easiest way to control cholesterol is to limit foods high in saturated fats. Fatty meals, junk food, processed meats, snack foods, and deep-fried foods should be avoided. Occasional indulgence is okay, but try to keep it to once a week at maximum.

Medication can also help you decrease your cholesterol levels, but its so much better to avoid the problem in the first place by eating right and staying active. Never buy medicines from the internet that might claim to lower cholesterol, however. Always see your physician.

Here are some simple and easy tips that can help lower your cholesterol naturally, or to prevent high cholesterol in the first place.

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