High Protein Low Calorie Meals

Eat more protein. Cut calories. Stay full longer.

If you’re trying to lose weight but don’t want to feel hungry all day, these meals are lifesavers. Light like your simple roti meals, but filling and energizing 👍

👉 Ready in 20–30 minutes

⚡ Meal Blueprint Table

Meal	Calories	Protein	Time	Best For
Chicken Veggie Bowl	350 kcal	35g	20 min	Weight loss
Egg & Spinach Plate	300 kcal	25g	15 min	Cheap meal
Tuna Salad Bowl	320 kcal	32g	10 min	Fast lunch
Tofu Stir Fry	330 kcal	28g	20 min	Vegetarian
Lentil Soup Plate	340 kcal	24g	25 min	Budget dinner

👉 Perfect for gym diet or fat loss 💪

🍽️ 5 Easy High Protein Low Calorie Meals

1️⃣ Chicken Veggie Bowl

• 150g grilled chicken

• Broccoli + carrots

• Yogurt garlic dip

✔ 350 kcal
✔ 35g protein

Light but filling.

2️⃣ Egg & Spinach Plate

• 3 boiled eggs

• Spinach sauté

• Tomato salad

✔ Cheap
✔ Easy
✔ Great after fasting 👍

3️⃣ Tuna Light Salad

• Tuna + cucumber + lettuce

• Lemon yogurt sauce

✔ No cooking
✔ 10-minute meal

4️⃣ Vegetarian Protein Plate

• Tofu cubes

• Beans + capsicum stir fry

• Mint yogurt

✔ Low calorie
✔ High fiber

5️⃣ Desi Low Calorie Plate 🇵🇰

• Chicken tikka pieces

• Mix sabzi

• 1 small roti

• Raita

✔ Like home food
✔ Light dinner

🧾 Ingredient Swap Table

High Calorie Item	Replace With
White rice	Brown rice / quinoa
Cream sauce	Yogurt sauce
Fried chicken	Grilled chicken
Mayonnaise	Lemon + yogurt
Chips	Roasted chana

Easy calorie cutting 👍

🔥 Protein Boost Options

Add This	Extra Protein
Cottage Cheese	+10g
Protein Powder	+20g
Chickpeas	+7g
Lentils	+8g

💡 Weight Loss Tips

✔ Eat protein first → less hunger
✔ Drink water before meals
✔ Avoid sugary drinks
✔ Walk 15 mins after dinner

Simple habits, big results.

❓ FAQs

Q: Can low calorie meals still be filling?
Yes, protein + fiber keep you full.

Q: Best cheap protein foods?
Eggs, lentils, chicken, yogurt.

Q: Night meal ok?
Yes, keep it light like veggie + protein.