5 High Protein Low Calorie Meals for Building Lean Muscle

Focusing on lean muscle growth often leads to the challenge of finding meals that are both high in protein and low in calories. Here, we've rounded up five delicious and easy-to-make meals that will help fuel your fitness goals without breaking the calorie bank. Get ready for satisfying flavors and great nutritional benefits!

Protein-Packed Quinoa And Black Bean Salad

This quinoa and black bean salad is a fantastic option for anyone looking to boost their protein intake while keeping calories low. The vibrant colors of the salad, with black beans, corn, and red peppers, make it visually appealing and appetizing. Each ingredient not only adds flavor but also contributes to the overall nutritional profile, making it perfect for lean muscle growth.

Quinoa is a complete protein, meaning it contains all nine essential amino acids. Combined with black beans, this salad packs a protein punch that supports muscle repair and growth. Plus, the addition of fresh veggies provides essential vitamins and minerals.

Making this salad is simple and quick. You can enjoy it as a light lunch, a side dish, or even a post-workout meal. The flavors meld beautifully, especially if you let it sit for a bit before serving. Let’s get into the ingredients and instructions!

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (fresh or frozen)
• 1 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• Juice of 2 limes
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook the Quinoa: In a medium saucepan, bring water to a boil. Add the rinsed quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until all water is absorbed. Remove from heat and let it sit covered for 5 minutes.
2. Prepare the Salad: In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, red onion, and cilantro.
3. Make the Dressing: In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over the salad and toss to combine.
4. Chill and Serve: Let the salad chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

Savory Baked Chicken Breast With Herbs

This dish is a fantastic option for anyone looking to build lean muscle while keeping calories in check. The baked chicken breast is juicy and packed with flavor, thanks to a delightful mix of herbs. Pairing it with vibrant broccoli and sweet potatoes makes for a balanced meal that’s both nutritious and satisfying.

The chicken is seasoned simply, allowing the natural flavors to shine through. It’s perfect for meal prep or a quick weeknight dinner. Plus, it’s easy to customize with your favorite herbs or spices!

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 1 cup broccoli florets
• 1 cup sweet potatoes, diced

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix together olive oil, garlic powder, onion powder, thyme, rosemary, salt, and pepper.
3. Rub the mixture over the chicken breasts, ensuring they are well coated.
4. Place the chicken on a baking sheet. Arrange the broccoli and sweet potatoes around the chicken.
5. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Let the chicken rest for a few minutes before slicing. Serve with the roasted vegetables for a complete meal.

Zesty Turkey And Spinach Stuffed Peppers

These zesty turkey and spinach stuffed peppers are a fantastic option for anyone looking to build lean muscle while keeping calories in check. The vibrant colors of the peppers make this dish not only appealing but also packed with nutrients. Each pepper is filled with a savory mixture of ground turkey, fresh spinach, and spices, creating a satisfying meal that’s high in protein.

To make these stuffed peppers, you’ll need a few simple ingredients. Start with bell peppers in your favorite colors. They are not just pretty; they add a nice crunch and sweetness. Ground turkey serves as the protein base, while spinach adds a healthy dose of vitamins and minerals. Seasonings like garlic powder and onion powder enhance the flavor without adding extra calories.

Cooking these stuffed peppers is straightforward. You’ll first prepare the filling, then stuff the mixture into the peppers and bake until everything is heated through and the peppers are tender. Top them with a sprinkle of cheese for that melty goodness, and you’ve got a meal that’s sure to impress!

Ingredients

• 4 large bell peppers (any color)
• 1 pound ground turkey
• 2 cups fresh spinach, chopped
• 1 cup cooked quinoa or brown rice
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• Salt and pepper to taste
• 1 cup shredded cheese (optional)

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
3. In a skillet, cook the ground turkey over medium heat until browned. Add chopped spinach, cooked quinoa or rice, garlic powder, onion powder, salt, and pepper. Stir until well combined.
4. Stuff each pepper with the turkey mixture, pressing down gently to pack it in.
5. If using, sprinkle cheese on top of each stuffed pepper.
6. Bake for 25-30 minutes, or until the peppers are tender and the cheese is melted.
7. Let cool for a few minutes before serving. Enjoy your healthy and delicious meal!

Grilled Shrimp Skewers With Lemon And Garlic

Grilled shrimp skewers are a fantastic choice for anyone looking to pack in protein without the extra calories. These skewers are not only delicious but also super easy to make. The bright flavors of lemon and garlic make each bite refreshing and satisfying.

The image shows perfectly grilled shrimp, glistening with a light char, garnished with fresh parsley and served with lemon wedges. The vibrant colors are inviting, making this dish perfect for any meal or gathering.

To make these skewers, you’ll need fresh shrimp, garlic, lemon juice, olive oil, and a few spices. The shrimp cook quickly on the grill, absorbing all the flavors from the marinade. Serve them with a side salad or over a bed of quinoa for a complete meal.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• Juice of 1 lemon
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)

Instructions

1. Prepare the Marinade: In a bowl, mix olive oil, minced garlic, lemon juice, paprika, salt, and pepper.
2. Marinate the Shrimp: Add the shrimp to the marinade, tossing to coat. Let it sit for at least 15 minutes.
3. Preheat the Grill: Heat your grill to medium-high heat.
4. Skewer the Shrimp: Thread the marinated shrimp onto skewers, leaving a little space between each one.
5. Grill the Shrimp: Place the skewers on the grill and cook for about 2-3 minutes on each side, or until the shrimp are opaque and cooked through.
6. Serve: Remove from the grill, garnish with fresh parsley, and serve with lemon wedges.

Baked Salmon With Dill And Lemon

Baked salmon with dill and lemon is a delightful dish that packs a punch of flavor while being low in calories and high in protein. This meal is perfect for anyone looking to build lean muscle without compromising on taste. The salmon is beautifully cooked, tender, and flaky, topped with a zesty lemon sauce that brightens every bite.

The image showcases a perfectly baked salmon fillet, glistening with a light sauce and garnished with fresh dill. It’s served alongside fluffy couscous and vibrant asparagus, making it a colorful and nutritious plate. The bright yellow lemons in the background hint at the fresh flavors that enhance this dish.

This meal is not only delicious but also quick to prepare, making it ideal for busy weeknights. Let’s get into the ingredients and steps to whip up this tasty salmon dish!

Ingredients

• 2 salmon fillets
• 1 tablespoon olive oil
• 1 lemon (zested and juiced)
• 2 teaspoons fresh dill, chopped
• Salt and pepper to taste
• 1 cup couscous
• 1 cup vegetable broth
• 1 cup asparagus, trimmed

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix olive oil, lemon juice, lemon zest, dill, salt, and pepper.
3. Place the salmon fillets on a baking sheet lined with parchment paper. Brush the lemon-dill mixture over the salmon.
4. Bake the salmon for 12-15 minutes, or until it flakes easily with a fork.
5. While the salmon is baking, prepare the couscous. Bring vegetable broth to a boil, add couscous, cover, and remove from heat. Let it sit for 5 minutes, then fluff with a fork.
6. Steam or sauté the asparagus until tender, about 5-7 minutes.
7. Serve the salmon on a plate with couscous and asparagus on the side. Drizzle any remaining lemon-dill sauce over the top for extra flavor.

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