Personal Trainer Gives You 5 Low Calorie High Protein Meals

5 easy low calorie high protein meals with grocery lists, macros, and simple cooking tips from a personal trainer. Eat smart, stay lean.

By Coach John · August 19, 2025

Staying fit and shedding fat doesn’t mean eating plain chicken breast for every meal. As a personal trainer, I know low-calorie, high-protein meals are key for fueling performance and feeling satisfied. Below are five delicious, realistic meal ideas that are packed with protein but light on calories. Each comes with a grocery list, simple cooking instructions, and macro breakdowns (calories and protein, plus carbs and fat) to help you track your nutrition. Let’s dig in!

Egg White Omelet

1. Veggie Egg White Omelet

This fluffy egg white omelet is loaded with vegetables and protein to kick-start your day. Using mostly egg whites keeps it low in calories but high in protein (around 247 calories and 24 g protein for a whole omelet). It’s a practical breakfast that will keep you full without weighing you down.

Grocery List: Egg whites (or 4–5 large eggs, whites separated), fresh spinach, cherry tomatoes, onion (or green onion), mushrooms (optional), a little parmesan or low-fat cheese (optional), olive oil, salt and pepper.

Instructions:

  1. Heat a teaspoon of olive oil in a nonstick pan over medium heat. Sauté chopped onion, spinach, and cherry tomatoes (and mushrooms, if using) for 2–3 minutes until softened.

  2. Pour in about 1 cup of egg whites (or the whites of 4–5 eggs). Cook until the bottom sets, then gently lift edges with a spatula, tilting the pan to let uncooked egg flow underneath. Continue until the egg is just cooked through (about 5–7 minutes).

  3. If desired, sprinkle a tablespoon of parmesan or low-fat cheese on one side of the omelet. Fold the omelet in half and slide onto a plate. Season with salt and pepper to taste.

Macros (per serving): Approx. 247 calories, 24 g protein, 7 g carbs, 12 g fat.

Chicken and Brocolli

2. Grilled Chicken & Broccoli Plate

This is a simple classic that never fails – lean grilled chicken breast paired with fiber-rich broccoli. It’s a down-to-earth meal that delivers big on protein for very few calories. One serving (about 6 oz chicken with broccoli) is roughly 250 calories but packs 42 g of protein to fuel your muscles.

Grocery List: Boneless, skinless chicken breast; broccoli florets; olive oil; your favorite seasonings (garlic powder, dried herbs, salt and black pepper).

Instructions:

  1. Season the chicken breast with a drizzle of olive oil, garlic, herbs, salt and pepper. Grill on an outdoor grill or cook in a grill pan/skillet over medium-high heat for about 5–7 minutes per side (until internal temp reaches 165°F and juices run clear). You can also bake it at 400°F for ~20 minutes.

  2. Meanwhile, steam the broccoli until tender but crisp (about 5 minutes), or roast it in the oven with a little salt and pepper.

  3. Plate the grilled chicken with a generous serving of broccoli. (Optionally, add a squeeze of lemon or a dash of low-sodium soy sauce for extra flavor.)

Macros (per serving): Approx. 250 calories, 42 g protein, 8 g carbs, 5 g fat.

Shrimp Fried Rice

3. Shrimp Cauliflower “Fried Rice”

Craving takeout? This quick shrimp “fried rice” satisfies that itch with a fraction of the carbs by swapping white rice for cauliflower rice. It’s loaded with lean shrimp and colorful veggies, yet comes out to only about 309 calories and 30 g protein per serving. High-protein, low-calorie, and full of flavor – a perfect weeknight dinner or post-workout meal.

Grocery List: Large shrimp (peeled & deveined), riced cauliflower, eggs, broccoli florets, red bell pepper, garlic, sesame oil (or cooking oil of choice), low-sodium soy sauce or tamari, rice vinegar, black pepper.

Instructions:

  1. Heat 1 teaspoon of sesame oil in a wok or large skillet on high. Crack the eggs in and scramble until just set, then remove to a plate.

  2. In the same pan, add another teaspoon of oil and stir-fry the riced cauliflower in a single layer. Cook undisturbed for 3–4 minutes until it begins to brown lightly. Transfer to the plate.

  3. Add another teaspoon of oil and toss in the shrimp. Stir-fry for about 2–3 minutes until pink and opaque. Remove them to the plate.

  4. Add the remaining oil to the hot pan. Stir-fry the broccoli, sliced bell pepper, and garlic for 4–5 minutes until tender-crisp. Pour in 2–3 tablespoons of soy sauce, a splash of rice vinegar, and a pinch of black pepper.

  5. Return the cauliflower rice, shrimp, and eggs to the pan. Stir everything together for another minute on high heat. Serve hot.

Macros (per serving): Approx. 309 calories, 30 g protein, 10 g carbs, 17 g fat.

Turkey Chili

4. Hearty Turkey Chili

Chili is the ultimate comfort food, and this version keeps it healthy and macro-friendly. We use lean ground turkey and beans to pack in protein and fiber while keeping calories low. The result is a hearty bowl of chili around 295 calories with about 36 g of protein per serving!

Grocery List: Lean ground turkey (90–99% lean), kidney beans or black beans, diced tomatoes (14–15 oz), tomato sauce (8 oz) or tomato paste (2 Tbsp), yellow onion, bell pepper, garlic, olive oil, chili powder, cumin, oregano, salt and pepper.

Instructions:

  1. In a large pot, heat 1 tablespoon olive oil over medium-high. Add diced onion and bell pepper. Sauté for ~5 minutes until softened. Stir in garlic.

  2. Add ground turkey and cook until no longer pink (~5–7 minutes).

  3. Mix in chili powder, cumin, oregano, salt and pepper. Cook 1 minute.

  4. Add diced tomatoes (with juices), tomato sauce, beans, and about 1 cup of water/broth. Stir well.

  5. Bring to a boil, reduce heat, and simmer 10–15 minutes (longer for richer flavor).

Macros (per serving): Approx. 295 calories, 36 g protein, 26 g carbs, 6 g fat.

Baked Samon and Quinoa

5. Baked Salmon with Quinoa & Broccoli

For a well-rounded dinner, this dish combines protein-rich salmon, quinoa, and steamed broccoli. Even with healthy omega-3 fats from salmon, this meal comes out to around 400 calories and 35 g protein per serving.

Grocery List: Salmon fillets (about 4–6 oz each), quinoa (dry), fresh broccoli, olive oil, lemon (optional), salt and pepper.

Instructions:

  1. Preheat oven to 400°F. Place salmon fillets on a lined baking sheet. Rub with olive oil, season with salt and pepper, and add lemon slices if desired. Bake 12–15 minutes, until salmon flakes easily.

  2. Cook quinoa according to package directions (about 1 cup dry quinoa to 2 cups water). Fluff and set aside.

  3. Steam broccoli until tender (5 minutes).

  4. Plate salmon with ½ cup quinoa and broccoli.

Macros (per serving): Approx. 400 calories, 35 g protein, 25 g carbs, 20 g fat.

Bottom Line

These five low-calorie, high-protein meals are practical options to support your fat-loss and fitness journey. They’re simple, tasty, and satisfying – proving that you don’t need fancy ingredients or huge portions to hit your protein goals. Whether you’re prepping for the week or cooking day-by-day, these meals will fuel your body with quality protein and nutrients without excess calories. Enjoy the variety, stay consistent, and watch those results take off! 💪🏼🚀