20 Low Calorie High Protein Meals Lunch
- fitnessguidezblog7
- Jun 20, 2025
- 5 min read
20 Low Calorie, High Protein Lunch Meals for BeginnersSimple Recipes. Clear Steps. Real Results.
Starting your journey to eat healthier doesn’t have to feel confusing or hard. These 20 lunch ideas are not only low in calories and high in protein—they’re also simple to make and full of flavor. If you're new to fitness or just trying to eat better, these meals will keep you full, strong, and happy.
💡 Why Choose These Meals?
You’ll feel full longer – no more grabbing snacks right after lunch.
Protein helps your muscles heal and grow, especially after light workouts.
Fewer calories means steady weight loss, without feeling weak or hungry.
🥗 1. Chicken Burrito Bowl
What it is: Grilled chicken, black beans, salsa, lettuce, and brown rice or cauliflower rice.
How to make it:
Grill some chicken breast with light seasoning.
In a bowl, add a layer of rice or cauliflower rice.
Top with chopped lettuce, a spoon of black beans, salsa, and the chicken.Why it works: It's hearty, colorful, and gives you 35g of protein with under 400 calories.
🍖 2. Beef Teriyaki with Cauliflower Fried Rice
What it is: Thin beef slices with veggies in teriyaki sauce on cauliflower rice.
How to make it:
Stir-fry lean beef with onions, carrots, and broccoli.
Add low-sugar teriyaki sauce.
Serve over stir-fried cauliflower rice.
Per serving: ~200 calories, 25g protein.
🥒 3. Greek Chicken Meal Prep
What it is: Grilled chicken, fresh vegetables, and tzatziki.
How to make it:
Grill chicken breast with lemon and herbs.
Slice cucumber, tomatoes, and red onion.
Add a spoon of Greek yogurt tzatziki and serve with cauliflower rice.
Per serving: ~36g protein, ~300 calories.
🥖 4. Light Philly Cheesesteak
What it is: Steak sandwich made healthier.
How to make it:
Cook lean steak with onions and bell peppers.
Use a small whole wheat bun or hollow out a regular one.
Fill with more steak, less bread.
Per serving: ~37g protein, 440 calories.
🌯 5. Chicken Shawarma Wrap
What it is: Spiced chicken with veggies and yogurt in a wrap.
How to make it:
Season and grill chicken with cumin, garlic, and paprika.
Add lettuce and tomato in a whole wheat wrap.
Top with Greek yogurt sauce.
Per wrap: 54g protein, 392 calories.
🍅 6. Sloppy Joes (Open-Faced)
What it is: Lean ground meat in tomato sauce, served open on bread.
How to make it:
Cook lean ground turkey or beef with garlic and tomato sauce.
Spoon on one side of a whole grain bun.
Each serving: ~28g protein, 311 calories.
🫓 7. Chicken Gyros
What it is: Grilled chicken with sauce and veggies in pita.
How to make it:
Grill chicken with olive oil and herbs.
Add tzatziki, tomato, and red onion inside a soft pita.
Per serving: 29g protein, 326 calories.
🍳 8. No Mayo Egg Salad
What it is: Egg salad made with Greek yogurt instead of mayo.
How to make it:
Mash boiled eggs with Greek yogurt, mustard, salt, and herbs.
Eat with veggie sticks or on toast.
Each serving: 18g protein, 188 calories.
🥦 9. Orange Chicken with Veggies
What it is: Chicken in light orange sauce with steamed vegetables.
How to make it:
Stir-fry chicken, then coat lightly in a low-sugar orange sauce.
Serve with steamed carrots and broccoli over cauliflower rice.
Each meal: 35g protein, 313 calories.
🍜 10. Chicken Soba Noodle Salad
What it is: Cold soba noodle salad with chicken and veggies.
How to make it:
Boil soba noodles and let them cool.
Add grilled chicken and chopped veggies.
Toss in a light peanut or sesame sauce.
Per bowl: ~30g protein, 369 calories.
🥬 11. Egg Roll in a Bowl
What it is: Stir-fried filling of an egg roll—no wrapper!
How to make it:
Brown ground turkey or chicken.
Add shredded cabbage and carrots.
Season with soy sauce, garlic, and ginger.
Each serving: 21g protein, 380 calories.
🐟 12. Buffalo Tuna Melt
What it is: Spicy tuna on toast with cheese.
How to make it:
Mix canned tuna with Greek yogurt and hot sauce.
Top whole grain bread with the mix and a slice of low-fat cheese.
Toast until golden.
Each sandwich: 47g protein, 688 calories.
🍲 13. Rotisserie Chicken Ramen
What it is: Easy noodle soup with chicken and egg.
How to make it:
Boil low-sodium broth, add shredded rotisserie chicken.
Toss in cooked noodles, veggies, and a boiled egg.
Per bowl: 32g protein.
🥚 14. Cauliflower Fried Rice with Egg
What it is: A healthy take on fried rice.
How to make it:
Sauté cauliflower rice with mixed veggies.
Add a fried or scrambled egg on top.
Optional: add tofu or chicken.
Each dish: 13g protein, 291 calories.
🥩 15. Keto Steak and Blue Cheese Salad
What it is: A bold salad with steak and cheese.
How to make it:
Grill thin slices of steak.
Toss with greens, cherry tomatoes, and crumbled blue cheese.
Per salad: 24g protein, 512 calories.
🌶 16. Chicken and Snap Pea Stir Fry
What it is: Fast stir fry with veggies.
How to make it:
Stir-fry chicken breast, snap peas, and carrots.
Use low-sodium soy sauce.
Serve over cauliflower rice.
Per bowl: 20g protein, 228 calories.
🍝 17. Turkey Meatballs with Zucchini Noodles
What it is: A light pasta swap meal.
How to make it:
Make meatballs using lean ground turkey and herbs.
Bake or pan-fry them.
Serve over spiralized zucchini with tomato sauce.
Each plate: 33g protein, 393 calories.
🥬 18. Rainbow Collard Wraps
What it is: Veggie wraps made with leafy greens.
How to make it:
Use collard greens as wraps.
Fill with cooked tofu or chicken and sliced colorful vegetables.
Serve with a small side of peanut dipping sauce.
Each wrap: 15g protein, 476 calories.
🍍 19. Ginger-Pineapple Shrimp Stir Fry
What it is: Sweet and savory stir fry.
How to make it:
Stir-fry shrimp with chopped pineapple and ginger.
Add in broccoli or peppers.
Serve alone or with cauliflower rice.
Each dish: 15g protein, 461 calories.
🥑 20. Avocado Egg Salad Sandwich
What it is: Creamy egg salad with a twist.
How to make it:
Mash boiled eggs with avocado, Greek yogurt, and mustard.
Spread on whole grain bread or enjoy with lettuce wraps.
Each serving: 25g protein, 570 calories.
🌟 Tips for Beginners
Prep ahead: Grill chicken or boil eggs early in the week.
Swap smart: Try lettuce wraps, cauliflower rice, or zoodles instead of bread and pasta.
Light sauces: Use salsa, mustard, or Greek yogurt instead of creamy dressings.
Watch your portions: Even healthy food can be too much if you’re not careful.
❤️ Final Thoughts
Eating well doesn’t have to be boring, bland, or complicated. These easy meals are made for beginners who want to feel good, lose weight, and stay strong. Pick one, try it today, and take one small step toward a healthier you.
You’ve got this—one meal at a time. 💪
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