Finding a dinner that’s satisfying, packed with protein, and still fits within a specific calorie goal can feel like a genuine challenge. Often, recipes that are low in calories can leave you feeling hungry an hour later, while high-protein meals can easily tip the scales. It’s a frustrating balancing act that can make weeknight cooking feel more like a chore than a pleasure. This is precisely why having a go-to list of High Protein Low Calorie Meal Ideas is a game-changer for anyone looking to eat well without the stress.

That’s where this collection comes in. I’ve gathered 15 of my favourite high protein low calorie dinners, each clocking in at under 400 calories per serving. These aren’t about restriction; they’re about smart, delicious cooking that fuels your body and satisfies your taste buds. From quick sheet-pan dinners to hearty plant-based bowls, there’s something here for every palate. For more cooking inspiration, be sure to check out our Blog for a wide range of ideas.

Why You’ll Love This List

• Satiety Without the Calories: Each recipe is designed with a high protein content to help keep you feeling full and satisfied for longer, preventing late-night snacking.
• Flavour-Packed Variety: Say goodbye to bland and boring meals. This list features a diverse range of flavours, from spicy stir-fries to zesty baked fish, ensuring your dinners are always exciting.
• Time-Saving and Efficient: Many of these meals are ready in 30 minutes or less, making them ideal for busy weeknights when you need something nutritious on the table quickly.
• Clear Nutritional Guidance: Every recipe includes estimated nutritional information, so you can easily track your intake and stay on target with your health and fitness goals.
• Halal-Friendly and Accessible: All recipes are carefully crafted to be completely halal, with no pork or alcohol-based ingredients, making them suitable for a wider range of dietary needs.

High Protein Low Calorie Dinners Under 400 Calories

15 min prep  ·  30 min cook  ·  4 servings

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1. Lemon Herb Baked Cod with Asparagus

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This light and flaky baked cod is infused with fresh lemon and herbs for a bright, clean flavour. Served alongside tender-crisp asparagus spears, it’s a wonderfully fresh meal that feels elegant yet is incredibly straightforward to prepare on one baking tray.

Ingredients

• 2 x 150g cod fillets, skinless and boneless
• 250g asparagus, ends trimmed
• 1 tbsp olive oil
• 1 lemon, half sliced, half for juice
• 1 tbsp fresh dill, chopped
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C and line a baking tray with parchment paper.
2. Toss the asparagus spears with half the olive oil, salt, and pepper, then spread them on one side of the tray.
3. Pat the cod fillets dry, rub with the remaining olive oil, season with salt, pepper, and dill, then place them on the other side of the tray.
4. Top each cod fillet with a few lemon slices and bake for 12-15 minutes, or until the cod is opaque and flakes easily.
5. Squeeze the juice from the remaining lemon half over the fish and asparagus before serving.

Quick tip: Add a sprinkle of red pepper flakes before baking for a gentle warmth that complements the lemon.

2. Spicy Turkey Mince & Black Bean Lettuce Wraps

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A fantastic, lighter take on a classic taco filling, using crisp lettuce cups instead of tortillas. The lean turkey mince is seasoned with smoky spices and bulked out with black beans for extra fibre and protein, creating a savoury and satisfying crunch in every bite.

Ingredients

• 250g lean turkey mince
• 1/2 tin (200g) black beans, rinsed
• 1 small onion, finely chopped
• 1 tbsp tomato puree
• 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp chilli powder
• 8 large lettuce leaves (e.g., Iceberg or Little Gem)
• Optional toppings: chopped tomatoes, coriander, a dollop of Greek yoghurt

Instructions

1. Heat a large non-stick frying pan over a medium-high heat and cook the chopped onion for 3-4 minutes until softened.
2. Add the turkey mince to the pan, breaking it up with a spoon, and cook for 5-7 minutes until browned all over.
3. Stir in the tomato puree, spices, and 50ml of water, then simmer for 5 minutes until the sauce has thickened.
4. Add the rinsed black beans and cook for another 2 minutes to heat through, seasoning with salt and pepper to taste.
5. Spoon the turkey and bean mixture into the lettuce cups and add your desired toppings before serving.

Quick tip: If you enjoy this style of meal, you might also like this Taco Rice Bowl 2 recipe for a different variation.

3. Greek Yoghurt Chicken Salad Stuffed Peppers

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This recipe swaps traditional mayonnaise for protein-rich Greek yoghurt, creating a tangy and creamy chicken salad. Served inside a crunchy bell pepper, it’s a refreshing, no-cook dinner that is perfect for warmer evenings or when you need a quick meal without turning on the hob.

Ingredients

• 150g cooked chicken breast, shredded
• 1 large bell pepper (any colour), halved and deseeded
• 100g plain Greek yoghurt (full-fat)
• 1 celery stalk, finely chopped
• 1 tbsp fresh chives, chopped
• 1 tsp Dijon mustard

Instructions

1. In a medium bowl, combine the shredded chicken, Greek yoghurt, chopped celery, chives, and Dijon mustard.
2. Mix everything together until the chicken is evenly coated in the yoghurt dressing.
3. Season the chicken salad mixture with a pinch of salt and black pepper to your liking.
4. Carefully spoon the chicken salad into the prepared bell pepper halves and serve immediately.

Quick tip: For extra flavour, add a handful of chopped walnuts or a sprinkle of paprika over the top before serving.

4. Sheet Pan Lemon Chicken and Broccoli

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This is the ultimate easy weeknight dinner, with everything cooked together on a single pan for minimal cleanup. The chicken becomes tender and juicy while the broccoli florets get deliciously roasted and slightly charred at the edges. I make this at least once a week – it’s become a family favourite.

Ingredients

• 1 large (180g) skinless chicken breast, cut into chunks
• 300g broccoli, cut into florets
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 tsp dried oregano
• 1/2 lemon, cut into wedges

Instructions

1. Preheat your oven to 200°C and line a large baking tray with foil.
2. In a large bowl, toss the chicken chunks and broccoli florets with olive oil, minced garlic, oregano, salt, and pepper until well-coated.
3. Spread the chicken and broccoli mixture in a single layer on the prepared baking tray.
4. Roast for 20-25 minutes, flipping halfway through, until the chicken is cooked through and the broccoli is tender and lightly browned.
5. Squeeze the lemon wedges over the chicken and broccoli just before serving for a fresh, zesty finish.

Quick tip: Ensure the chicken and broccoli are not overcrowded on the pan; use two pans if necessary to help them roast rather than steam.

5. Quick Prawn & Courgette Stir-fry

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This speedy stir-fry comes together in minutes and is packed with the flavours of garlic, ginger, and soy sauce. The prawns provide a substantial protein boost, while the spiralised courgette (courgetti) serves as a low-carb alternative to traditional noodles, keeping the dish light and fresh.

Ingredients

• 150g raw king prawns, peeled and deveined
• 1 large courgette, spiralised or cut into ribbons
• 1 tsp sesame oil
• 1 clove garlic, minced
• 1 tsp fresh ginger, grated
• 1 tbsp reduced-sodium soy sauce
• 1 tsp honey or maple syrup

Instructions

1. In a small bowl, whisk together the soy sauce and honey to create the stir-fry sauce.
2. Heat the sesame oil in a large wok or frying pan over medium-high heat.
3. Add the minced garlic and grated ginger, stir-frying for 30 seconds until fragrant.
4. Add the prawns to the wok and cook for 2-3 minutes, stirring frequently, until they turn pink and opaque.
5. Toss in the courgette noodles and the prepared sauce, then stir-fry for another 1-2 minutes until the courgette is just tender.
6. Serve immediately, garnished with sesame seeds or chopped spring onions if desired.

Quick tip: Be careful not to overcook the courgette noodles, as they can become watery; they should still have a slight bite.

6. Smoky Lentil and Vegetable Soup

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A deeply flavourful and hearty plant-based soup that will warm you from the inside out. Smoked paprika gives it a rich, savoury depth, while the lentils and vegetables provide plenty of protein and fibre. It’s a nourishing, one-pot meal that’s both economical and incredibly filling.

Ingredients

• 100g dried red lentils, rinsed
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 tbsp olive oil
• 2 tsp smoked paprika
• 1 litre vegetable stock

Instructions

1. Heat the olive oil in a large pot or Dutch oven over a medium heat.
2. Add the chopped onion, carrots, and celery, and cook for 8-10 minutes until softened and lightly caramelised.
3. Stir in the smoked paprika and cook for another minute until fragrant.
4. Add the rinsed lentils and vegetable stock, bring to a boil, then reduce the heat to a simmer.
5. Cover and let it simmer for 20-25 minutes, or until the lentils are completely soft.
6. Season with salt and pepper to taste and serve hot, perhaps with a dollop of Greek yoghurt.

Quick tip: For a smoother texture, use an immersion blender to partially blend the soup, leaving some chunks for texture.

7. Tandoori Chicken Skewers with Mint Raita

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These chicken skewers are marinated in a spiced yoghurt mixture, which makes them incredibly tender and flavourful. The Tandoori spices provide a beautiful colour and a warm, aromatic taste that pairs perfectly with the cool and refreshing mint raita. They are excellent cooked on a griddle pan or barbecue.

Ingredients

• 200g skinless chicken breast, cubed
• 100g plain yoghurt
• 1 tbsp tandoori spice mix
• 1 tsp lemon juice
• For the raita: 3 tbsp plain yoghurt, 1 tbsp chopped fresh mint, squeeze of lemon juice
• 4 wooden skewers, soaked in water

Instructions

1. In a bowl, mix the 100g of yoghurt, tandoori spice mix, and lemon juice to create the marinade.
2. Add the chicken cubes to the marinade, ensuring they are fully coated, and let them marinate for at least 20 minutes.
3. Thread the marinated chicken pieces evenly onto the soaked wooden skewers.
4. Cook the skewers on a hot griddle pan or barbecue for 10-12 minutes, turning occasionally, until cooked through and slightly charred.
5. Meanwhile, mix the raita ingredients in a small bowl and serve alongside the hot chicken skewers.

Quick tip: Add chunks of bell pepper and red onion to the skewers between the chicken pieces for extra vegetables and colour.

8. Lean Beef Chilli with Cauliflower Rice

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A lighter version of the hearty classic, this chilli uses extra lean beef mince and is loaded with beans and spices for a rich, deep flavour. Serving it with cauliflower rice instead of traditional rice keeps the calorie and carbohydrate count low while still providing a satisfying base to soak up the sauce.

Ingredients

• 125g lean beef mince (5% fat)
• 1/2 tin (200g) kidney beans, rinsed
• 1/2 tin (200g) chopped tomatoes
• 1 small onion, chopped
• 1 tsp chilli powder, 1 tsp cumin
• 200g cauliflower florets, grated or blitzed

Instructions

1. In a non-stick saucepan, brown the beef mince and chopped onion over a medium-high heat for 5-7 minutes.
2. Stir in the spices and cook for one minute, then add the chopped tomatoes and kidney beans.
3. Bring the mixture to a simmer, then reduce the heat, cover, and cook for 20 minutes, stirring occasionally.
4. While the chilli simmers, steam or microwave the cauliflower rice for 3-4 minutes until tender.
5. Serve the hot beef chilli over the prepared cauliflower rice.

Quick tip: A splash of apple cider vinegar or a squeeze of lime juice at the end of cooking can brighten up the flavours of the chilli.

9. Cottage Cheese & Spinach Stuffed Chicken Breast

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This clever recipe creates a juicy, flavour-packed chicken breast with a creamy, high-protein filling. The mild cottage cheese pairs beautifully with wilted spinach and garlic, creating a delicious stuffing that keeps the chicken moist as it bakes. It’s a simple way to elevate a standard chicken dinner.

Ingredients

• 1 large (180g) skinless chicken breast
• 75g cottage cheese
• 50g fresh spinach, wilted and squeezed of excess water
• 1 clove garlic, minced
• 1 tsp olive oil
• Salt, pepper, and paprika for seasoning

Instructions

1. Preheat your oven to 190°C and lightly grease a small baking dish.
2. In a small bowl, mix the cottage cheese, wilted spinach, and minced garlic, then season with salt and pepper.
3. Carefully cut a pocket into the thickest side of the chicken breast, being careful not to slice all the way through.
4. Stuff the cottage cheese mixture into the pocket, then secure with a toothpick if needed.
5. Rub the outside of the chicken with olive oil and season generously with salt, pepper, and paprika.
6. Bake for 25-30 minutes, or until the chicken is cooked through and the juices run clear.

Quick tip: Serve with a side of steamed green beans or a simple side salad to complete the meal.

10. Tuna & White Bean Salad with Lemon Vinaigrette

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A Mediterranean-inspired salad that requires no cooking and is ready in just a few minutes. The combination of flaky tuna, creamy cannellini beans, and crisp red onion provides a wonderful mix of textures, all brought together with a zesty lemon and herb dressing. It’s an ideal lunch or light dinner.

Ingredients

• 1 tin (120g drained weight) tuna in spring water, drained
• 1/2 tin (200g) cannellini beans, rinsed
• 1/4 red onion, thinly sliced
• Handful of rocket leaves
• For the vinaigrette: 2 tbsp olive oil, juice of 1 lemon, 1 tbsp fresh parsley, chopped

Instructions

1. In a small jar or bowl, whisk together the olive oil, lemon juice, and chopped parsley to make the vinaigrette.
2. In a larger bowl, gently combine the drained tuna, rinsed cannellini beans, and sliced red onion.
3. Pour the vinaigrette over the tuna and bean mixture and toss gently to coat everything evenly.
4. Serve the salad on a bed of fresh rocket leaves immediately.

Quick tip: Add some chopped cherry tomatoes or cucumber for extra freshness and a nutritional boost.

11. Shakshuka with Feta and Spinach

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Shakshuka is a flavourful dish of eggs poached in a rich, spiced tomato and pepper sauce. This version includes spinach for added nutrients and salty feta cheese for a creamy tang. It’s a satisfying, one-pan meal that is both comforting and wonderfully healthy.

Ingredients

• 2 large free-range eggs
• 1 tin (400g) chopped tomatoes
• 1/2 red pepper, chopped
• 1/2 onion, chopped
• 50g fresh spinach
• 30g feta cheese, crumbled
• 1 tsp cumin, 1 tsp paprika, pinch of chilli flakes

Instructions

1. Heat a little oil in a medium, lidded frying pan and sauté the onion and red pepper for 5-7 minutes until soft.
2. Stir in the spices and cook for one minute, then pour in the chopped tomatoes.
3. Simmer the sauce for 10 minutes to allow it to thicken, then stir in the fresh spinach until it wilts.
4. Make two wells in the sauce and crack an egg into each one.
5. Cover the pan and cook for 5-8 minutes, or until the egg whites are set but the yolks are still runny.
6. Sprinkle with crumbled feta and fresh parsley before serving straight from the pan.

Quick tip: Make sure your tomato sauce is properly thickened before adding the eggs, otherwise the final dish may be too watery.

12. Garlic Herb Turkey Burgers (Bunless)

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These turkey burgers are juicy, flavourful, and packed with garlic and herb goodness. By serving them without a bun and alongside a crisp side salad, you get all the satisfaction of a burger experience with far fewer calories and carbs. They cook quickly in a pan, making them a great weeknight option.

Ingredients

• 150g lean turkey mince
• 1 clove garlic, minced
• 1 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• Large lettuce leaves for serving
• Side salad: mixed greens, tomato, cucumber

Instructions

1. In a bowl, combine the turkey mince, minced garlic, parsley, oregano, salt, and pepper.
2. Mix gently with your hands until just combined, then form into one thick patty.
3. Heat a non-stick frying pan over medium heat and cook the patty for 5-6 minutes on each side, until golden brown and cooked through.
4. Serve the turkey burger wrapped in large lettuce leaves with a fresh side salad.

Quick tip: Avoid overworking the mince mixture to ensure the burgers stay tender and juicy, not tough.

13. Blackened Salmon with a Simple Cucumber Salad

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A fillet of salmon is coated in a bold and smoky blackened spice mix and pan-seared to create a delicious, crispy crust. It’s served with a cooling and crunchy cucumber salad that provides a refreshing contrast to the rich, spicy fish. This meal is high in both protein and healthy omega-3 fatty acids.

Ingredients

• 1 x 150g salmon fillet, skin on
• 1 tbsp blackened seasoning (mix of paprika, cayenne, garlic powder, onion powder, thyme)
• 1 tsp olive oil
• For the salad: 1/2 cucumber sliced, 1 tbsp rice vinegar, pinch of salt

Instructions

1. Pat the salmon fillet dry with a paper towel and coat the flesh side generously with the blackened seasoning.
2. Heat the olive oil in a non-stick frying pan over a medium-high heat.
3. Place the salmon skin-side down in the hot pan and cook for 4-5 minutes until the skin is crisp.
4. Flip the salmon and cook for another 2-4 minutes on the other side until cooked to your liking.
5. While the salmon cooks, toss the sliced cucumber with the rice vinegar and a pinch of salt.
6. Serve the hot blackened salmon alongside the cool cucumber salad.

Quick tip: Ensure your pan is sufficiently hot before adding the salmon to get a perfect crispy skin without overcooking the fish.

14. Curried Chickpea and Spinach Bowl

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This warm and fragrant bowl is a fantastic vegan option, full of plant-based protein and fibre. The chickpeas are simmered in a creamy, lightly spiced coconut milk sauce with plenty of spinach wilted in. It’s a quick, comforting, and nutrient-dense meal that comes together in one pot.

Ingredients

• 1 tin (400g) chickpeas, rinsed and drained
• 200ml light coconut milk
• 100g fresh spinach
• 1 small onion, chopped
• 1 tbsp medium curry powder
• 1 tsp grated fresh ginger

Instructions

1. In a medium saucepan, sauté the chopped onion and ginger over a medium heat for 4-5 minutes until softened.
2. Add the curry powder and cook for another minute until it becomes aromatic.
3. Stir in the chickpeas and light coconut milk, then bring the mixture to a gentle simmer.
4. Cook for 5 minutes to allow the flavours to meld, then add the spinach in batches, stirring until it has all wilted into the sauce.
5. Season with salt and pepper to taste and serve warm.

Quick tip: A squeeze of fresh lime juice at the end will brighten all the flavours and cut through the richness of the coconut milk.

15. Teriyaki Tofu with Steamed Green Beans

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Firm tofu is pan-fried until golden and crisp, then coated in a simple, savoury-sweet teriyaki-style sauce. Served with a generous portion of simple steamed green beans, this is a balanced and satisfying vegan dinner that is bursting with umami flavour.

Ingredients

• 200g extra-firm tofu, pressed and cubed
• 200g green beans, trimmed
• 1 tbsp sesame oil
• For the sauce: 3 tbsp reduced-sodium soy sauce, 1 tbsp maple syrup, 1 clove garlic minced, 1 tsp grated ginger

Instructions

1. Press the tofu for at least 20 minutes to remove excess water, then cut it into bite-sized cubes.
2. Whisk all the sauce ingredients together in a small bowl and set aside.
3. Heat the sesame oil in a non-stick frying pan over medium-high heat and pan-fry the tofu cubes for 10-15 minutes, turning until all sides are golden and crisp.
4. While the tofu cooks, steam the green beans for 4-5 minutes until tender-crisp.
5. Pour the sauce over the crispy tofu in the pan, tossing to coat evenly, and let it bubble for 1 minute until it thickens slightly.
6. Serve the teriyaki tofu immediately with the steamed green beans.

Quick tip: For the crispiest tofu, toss the pressed cubes in a tablespoon of cornflour before frying.

Frequently Asked Questions

I hope this collection of high protein low calorie dinners gives you plenty of inspiration for your weeknight cooking. Eating well should be enjoyable and sustainable, and these recipes are designed to prove just that. Don’t forget to save or pin your favourites for later, and happy cooking!

High Protein Low Calorie Dinners Under 400 Calories Delicious & Easy Weeknight Meals!

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