Looking to boost your protein intake without packing on the calories? Check out our comprehensive guide to 50 low-calorie meals high in protein that are perfect for any time of the day. From savoury breakfast options like spinach and feta omelettes to energizing lunch salads and hearty dinners like grilled salmon with quinoa, find out how to incorporate protein-packed foods into every meal. We also include quick, nutritious snack ideas to keep your metabolism up and cravings down.
Whether you’re aiming for weight loss or just healthier eating habits, these recipes are designed to be delicious yet calorie-conscious, providing a variety of options that are both nutritious and satisfying.
Low Calorie, High Protein Meals: Breakfast Ideas
1. Scrambled Egg Whites with Spinach and Tomato
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- Ingredients: 3 egg whites, 1 cup fresh spinach, 1 medium tomato, salt, and pepper.
- Description: Light and fluffy egg whites scrambled with iron-rich spinach and juicy tomatoes make for a nutritious and satisfying low-calorie start to the day.
- Calories/Average Serving: 100 calories.
2. Greek Yogurt with Sliced Almonds and Honey
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- Ingredients: 1 cup non-fat Greek yoghurt, 1 tablespoon sliced almonds, 1 tablespoon honey.
- Description: Creamy Greek yogurt topped with crunchy almonds and a drizzle of honey offers a perfect balance of protein and a touch of sweetness.
- Calories/Average Serving: 200 calories.
3. Protein Pancakes with Banana Slices
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- Ingredients: 1/2 cup oat flour, 1 scoop vanilla whey protein powder, 1 egg, 1/2 banana (sliced), water (as needed).
- Description: These protein-packed pancakes are a delicious way to fuel your morning, topped with natural sweetness from fresh banana slices.
- Calories/Average Serving: 300 calories.
4. Cottage Cheese with Pineapple Chunks
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- Ingredients: 1 cup low-fat cottage cheese, 1/2 cup pineapple chunks.
- Description: Combining the creamy texture of cottage cheese with the tropical taste of pineapple, this breakfast is both refreshing and high in protein.
- Calories/Average Serving: 180 calories.
5. Oatmeal with Skim Milk and Whey Protein
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- Ingredients: 1/2 cup rolled oats, 1 cup skim milk, 1 scoop whey protein powder (vanilla or unflavored).
- Description: Energize your morning with a hearty bowl of oatmeal, enhanced with protein powder and made creamy with skim milk.
- Calories: 350 calories.
6. Turkey Bacon with Avocado Toast
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- Ingredients: 2 slices whole wheat bread, 1/2 avocado, 2 slices turkey bacon.
- Description: Crispy turkey bacon and creamy avocado spread on toasted whole wheat bread make for a heart-healthy and protein-rich breakfast.
- Calories/Average Serving: 400 calories.
7. Protein Smoothie with Spinach, Berries, and Greek Yogurt
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- Ingredients: 1 cup fresh spinach, 1/2 cup mixed berries, 1 cup Greek yoghurt, 1 tablespoon flax seeds, 1/2 cup water or almond milk.
- Description: This smoothie is an antioxidant powerhouse, combining berries, spinach, and yogurt for a refreshing and protein-filled drink.
- Calories/Average Serving: 250 calories.
8. Cauliflower Hash Browns with Poached Eggs
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- Ingredients: 1 cup grated cauliflower, 1 egg, 1 tablespoon olive oil, salt, and pepper, 1 poached egg.
- Description: Reinvent your hash browns with cauliflower, paired with a perfectly poached egg for a low-carb, high-protein breakfast option.
- Calories/Average Serving: 200 calories.
9. Tofu Scramble with Kale and Mushrooms
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- Ingredients: 1/2 block firm tofu, 1 cup kale (chopped), 1/2 cup mushrooms (sliced), 1 tablespoon olive oil, turmeric, salt, and pepper.
- Description: A vegan delight, this tofu scramble with earthy mushrooms and nutrient-dense kale is a powerful and flavorful protein source.
- Calories/Average Serving: 200 calories.
10. Smoked Salmon and Cream Cheese on a Whole Wheat Bagel
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- Ingredients: 1 whole wheat bagel, 2 tablespoons light cream cheese, 50g smoked salmon.
- Description: Luxurious smoked salmon and light cream cheese on a fibre-rich whole wheat bagel offer a sophisticated, nutrient-packed start to the day.
- Calories/Average Serving: 320 calories.
Low Calorie Meals High in Protein for Lunch
11. Grilled Chicken Breast with Quinoa Salad
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- Ingredients: 1 grilled chicken breast, 1/2 cup cooked quinoa, 1/4 cup diced cucumber, 1/4 cup cherry tomatoes, 1/4 cup chopped bell pepper, 2 tbsp lemon juice, 1 tbsp olive oil, salt, and pepper.
- Description: Juicy grilled chicken served with a vibrant quinoa salad featuring fresh vegetables and a light, citrusy dressing. It’s a protein-packed meal that’s both satisfying and heart-healthy.
- Calories/Average Serving: 350 calories.
12. Turkey Meatballs with Zucchini Noodles
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- Ingredients: 200g ground turkey, 1 egg, 1/4 cup breadcrumbs, 1 tsp garlic powder, 1 tsp onion powder, salt, pepper, 2 medium zucchinis (spiralized).
- Description: Lean turkey meatballs seasoned with herbs and spices, served over a bed of light zucchini noodles for a low-carb, high-protein lunch.
- Calories/Average Serving: 300 calories.
13. Lentil and Chickpea Salad with Lemon Dressing
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- Ingredients: 1/2 cup cooked lentils, 1/2 cup cooked chickpeas, 1/4 cup diced red onion, 1/4 cup chopped parsley, lemon dressing (lemon juice, olive oil, salt, pepper).
- Description: A hearty blend of lentils and chickpeas tossed with fresh parsley and red onions, dressed in a zesty lemon vinaigrette. This salad is fibre-rich and full of plant-based protein.
- Calories/Average Serving: 250 calories.
14. Tuna Salad Stuffed Avocado
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- Ingredients: 1 avocado, 1/2 can of tuna (drained), 2 tbsp Greek yoghurt, 1 tbsp chopped celery, 1 tbsp chopped red onion, salt, and pepper.
- Description: Creamy avocado halves filled with a light tuna salad made with Greek yoghurt. This meal is an excellent source of omega-3 fatty acids and protein.
- Calories/Average Serving: 300 calories.
15. Baked Tilapia with Steamed Broccoli
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- Ingredients: 1 tilapia fillet, 1 cup broccoli florets, 1 tbsp olive oil, lemon slices, salt, and pepper.
- Description: Delicately baked tilapia seasoned with lemon and pepper, served alongside steamed broccoli. A clean, wholesome meal that’s perfect for a nutritious lunch.
- Calories/Average Serving: 250 calories.
16. Egg Salad on Whole Wheat Bread
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- Ingredients: 2 hard-boiled eggs, 2 tbsp Greek yoghurt, 1 tsp mustard, 1/4 cup chopped celery, salt, pepper, 2 slices whole wheat bread.
- Description: A lighter take on traditional egg salad using Greek yoghurt, served on hearty whole wheat bread. It’s a fulfilling sandwich that’s rich in protein and fibre.
- Calories/Average Serving: 400 calories.
17. Vegetable Stir Fry with Tempeh
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- Ingredients: 200g tempeh, 1 cup mixed bell peppers, 1/2 cup sliced carrots, 1/2 cup broccoli florets, 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp grated ginger.
- Description: Sautéed colourful vegetables and high-protein tempeh tossed in a flavourful soy and ginger sauce. It’s a vegan dish that packs a punch in terms of flavour and nutrition.
- Calories/Average Serving: 350 calories.
18. Shrimp and Avocado Salad with Lime Dressing
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- Ingredients: 200g cooked shrimp, 1 diced avocado, 1/4 cup sliced red onion, 1/2 cup cherry tomatoes, lime dressing (lime juice, olive oil, honey, salt, pepper).
- Description: Fresh shrimp and creamy avocado tossed with cherry tomatoes and red onion, all brought together with a tangy lime dressing. A refreshing and protein-rich salad.
- Calories/Average Serving: 350 calories.
19. Beef and Vegetable Kebabs
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- Ingredients: 200g cubed beef (lean), 1/2 bell pepper, 1/2 onion, 1/2 zucchini, 2 tbsp olive oil, salt, pepper, skewers.
- Description: Skewered marinated beef and colourful vegetables grilled to perfection. This dish is not only delicious but also a great way to include vegetables in your diet.
- Calories/Average Serving: 400 calories.
20. Miso Soup with Tofu and Seaweed
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- Ingredients: 2 cups water, 1 tbsp miso paste, 100g silken tofu, 1/4 cup seaweed, 1 tbsp chopped green onion.
- Description: A warm and soothing soup with soft tofu and seaweed steeped in a flavorful miso broth. It’s low in calories but rich in protein and essential minerals.
- Calories/Average Serving: 150 calories.
Low Calorie Meals High in Protein for Dinner
21. Pork Tenderloin with Roasted Brussels Sprouts
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- Ingredients: 200g pork tenderloin, 1 cup Brussels sprouts, 1 tbsp olive oil, salt, pepper, 1 tsp dried thyme.
- Description: Juicy pork tenderloin perfectly roasted with crispy Brussels sprouts, seasoned with thyme for an aromatic touch. This meal is low in fat and high in protein, offering a satisfying dinner option.
- Calories/Average Serving: 400 calories.
22. Baked Salmon with Asparagus and Cherry Tomatoes
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- Ingredients: 200g salmon fillet, 1 cup asparagus, 1/2 cup cherry tomatoes, 1 tbsp olive oil, lemon slices, salt, and pepper.
- Description: Oven-baked salmon fillet served with vibrant asparagus and cherry tomatoes, drizzled with olive oil and garnished with fresh lemon. It’s rich in omega-3 fatty acids and packed with protein.
- Calories/Average Serving: 350 calories.
23. Chicken Caesar Salad (no croutons)
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- Ingredients: 200g grilled chicken breast, 2 cups Romaine lettuce, 1/4 cup grated Parmesan cheese, Caesar dressing (light), anchovy fillets (optional).
- Description: Crisp Romaine lettuce tossed with grilled chicken, light Caesar dressing, and Parmesan cheese, providing a classic taste without the extra calories from croutons.
- Calories/Average Serving: 300 calories.
24. Beef Stir Fry with Bell Peppers and Snow Peas
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- Ingredients: 200g lean beef strips, 1/2 cup bell peppers, 1/2 cup snow peas, 2 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp ginger, 1 garlic clove.
- Description: Stir-fried lean beef with crunchy bell peppers and snow peas in a savoury soy sauce mixture. This dish is not only flavorful but also rich in proteins and vitamins.
- Calories/Average Serving: 350 calories.
25. Cod Fillets with Mediterranean Salsa
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- Ingredients: 200g cod fillet, 1/2 cup diced cucumbers, 1/2 cup diced tomatoes, 1/4 cup chopped olives, 1 tbsp olive oil, lemon juice, salt, and herbs.
- Description: Baked cod fillet topped with a fresh Mediterranean salsa of cucumbers, tomatoes, and olives, dressed with olive oil and lemon. It’s a light meal that’s high in protein and heart-healthy fats.
- Calories/Average Serving: 300 calories.
26. Stuffed Bell Peppers with Ground Turkey and Herbs
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- Ingredients: 2 bell peppers, 200g ground turkey, 1/4 cup cooked quinoa, 1/4 cup chopped onions, 2 tbsp chopped parsley, 1 garlic clove, 1 tbsp olive oil, salt, and pepper.
- Description: Bell peppers stuffed with a savoury mixture of ground turkey, quinoa, and fresh herbs, baked until tender. This dish is filling, nutritious, and low in calories.
- Calories/Average Serving: 350 calories.
27. Seared Tuna Steak with Green Beans
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- Ingredients: 200g tuna steak, 1 cup green beans, 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp black sesame seeds.
- Description: Fresh tuna steak seared to perfection, served with crispy green beans and a light soy-sesame dressing. It’s a simple yet elegant meal that’s low in fat and high in protein.
- Calories/Average Serving: 300 calories.
28. Grilled Lamb Chops with Mint Yogurt Sauce
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- Ingredients: 200g lamb chops, 1/2 cup Greek yoghurt, 1 tbsp chopped mint, 1 tbsp lemon juice, salt, and pepper.
- Description: Tender grilled lamb chops paired with a cooling mint yoghurt sauce. The combination of flavours makes this dish a delightful treat that’s both nutritious and indulgent.
- Calories/Average Serving: 450 calories.
29. Vegetable Curry with Cauliflower Rice
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- Ingredients: 1 cup mixed vegetables (carrots, peas, bell peppers), 1 cup cauliflower rice, 1 tbsp coconut oil, 2 tbsp curry powder, 1/2 cup coconut milk, salt, and pepper.
- Description: A rich and spicy vegetable curry served over light and fluffy cauliflower rice, offering a satisfying and aromatic meal without the heaviness of traditional rice.
- Calories/Average Serving: 250 calories.
30. Pesto Chicken with Spiralized Carrot Noodles
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- Ingredients: 200g chicken breast, 1 cup spiralized carrots, 2 tbsp homemade pesto (basil, pine nuts, olive oil, garlic), 1 tbsp Parmesan cheese.
- Description: Grilled chicken breast coated in a vibrant pesto sauce, served atop a bed of spiralized carrot noodles. This dish is colourful, packed with nutrients, and low in carbohydrates.
- Calories/Average Serving: 400 calories.
Low Calorie High-Protein Snacks
31. Celery Sticks with Peanut Butter
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- Ingredients: 3 celery sticks, 2 tablespoons natural peanut butter.
- Description: Crunchy celery sticks dipped in creamy, rich peanut butter make for a satisfying snack that combines the benefits of fibre and protein, perfect for an energy boost.
- Calories/Average Serving: 200 calories.
32. Edamame with Sea Salt
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- Ingredients: 1 cup edamame (shelled), 1/2 teaspoon sea salt.
- Description: Lightly boiled edamame sprinkled with sea salt is a delicious, protein-rich snack that’s also high in fiber and essential vitamins and minerals.
- Calories/Average Serving: 150 calories.
33. Cucumber Slices with Hummus
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- Ingredients: 1 medium cucumber, sliced, 1/4 cup hummus.
- Description: Fresh cucumber slices served with a side of creamy hummus make a refreshing and filling snack that’s low in calories but high in fibre and protein.
- Calories/Average Serving: 100 calories.
34. Hard-Boiled Eggs
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- Ingredients: 2 large eggs.
- Description: Hard-boiled eggs are a simple, portable snack that provides a high-quality protein punch along with essential nutrients like vitamin D and choline.
- Calories/Average Serving: 140 calories.
35. Greek Yogurt Popsicles
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- Ingredients: 1 cup Greek yoghurt, 1/2 cup mixed berries, 2 tablespoons honey.
- Description: Creamy Greek yoghurt mixed with fresh berries and a hint of honey is frozen into delightful popsicles. This snack is a cool treat perfect for warmer weather and provides a good source of protein and probiotics.
- Calories/Average Serving: 100 calories per popsicle.
36. Cottage Cheese with Berries
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- Ingredients: 1/2 cup low-fat cottage cheese, 1/2 cup mixed berries (strawberries, blueberries, raspberries).
- Description: Creamy cottage cheese paired with sweet, antioxidant-rich berries offers a delightful snack that’s perfect for satisfying sweet cravings while providing substantial protein.
- Calories/Average Serving: 150 calories.
37. Kale Chips
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- Ingredients: 2 cups kale leaves, 1 tablespoon olive oil, 1/4 teaspoon salt.
- Description: Baked until crisp, these kale chips are a nutrient-dense, low-calorie alternative to traditional chips, offering a crunchy way to get your greens.
- Calories/Average Serving: 100 calories.
38. Roasted Chickpeas
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- Ingredients: 1 cup chickpeas, 1 tablespoon olive oil, 1/2 teaspoon paprika, salt to taste.
- Description: Oven-roasted chickpeas seasoned with paprika and salt make a crunchy, protein-packed snack that’s also rich in fibre, perfect for on-the-go snacking.
- Calories/Average Serving: 200 calories.
39. Beef Jerky
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- Ingredients: 100g lean beef (cut into strips), 1 tablespoon soy sauce, 1 teaspoon black pepper, 1/2 teaspoon garlic powder.
- Description: Homemade beef jerky, marinated in soy sauce and spices, then dried until chewy. It’s an excellent source of high-quality protein and perfect for a low-fat, low-carb snack.
- Calories/Average Serving: 250 calories.
40. Protein Bars (homemade with oats and protein powder)
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- Ingredients: 1 cup rolled oats, 1/2 cup protein powder, 1/4 cup honey, 1/4 cup peanut butter, 1/2 cup dried fruits or nuts (optional).
- Description: Easy-to-make protein bars combining oats, protein powder, and peanut butter, bound together with honey for a touch of sweetness. These bars are great for a post-workout snack or a quick protein boost during the day.
- Calories/Average Serving: 250 calories per bar.
Low Calorie Light Meals High in Protein
41. Asparagus and Egg White Frittata
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- Ingredients: 4 egg whites, 1/2 cup chopped asparagus, 1/4 cup diced onions, 1/4 cup low-fat milk, salt, and pepper.
- Description: A light and fluffy frittata made with crisp asparagus and onions, perfect for a nutritious breakfast or a quick lunch. It is low in calories but rich in protein and vitamins.
- Calories/Average Serving: 100 calories.
42. Chicken and Apple Salad
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- Ingredients: 200g cooked chicken breast, 1 diced apple, 1/4 cup celery, 1/4 cup walnuts, mixed greens, 2 tbsp Greek yoghurt, 1 tbsp honey mustard.
- Description: Crunchy apples and celery mixed with tender chicken on a bed of greens, dressed with a light honey mustard yoghurt dressing. This salad is a delightful blend of sweet and savoury flavours.
- Calories/Average Serving: 300 calories.
43. Spicy Black Bean Soup
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- Ingredients: 1 cup cooked black beans, 1/2 onion (chopped), 2 cloves garlic (minced), 1 diced tomato, 1/2 teaspoon chilli powder, 4 cups vegetable broth, salt, and pepper.
- Description: A hearty and flavorful soup with a spicy kick featuring black beans rich in protein and fibre. It’s warming and filling, perfect for chilly days.
- Calories/Average Serving: 200 calories per serving.
44. Caprese Salad with Balsamic Glaze
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- Ingredients: 2 sliced tomatoes, 125g fresh mozzarella cheese, fresh basil leaves, 2 tbsp balsamic glaze.
- Description: This classic Italian salad features ripe tomatoes, creamy mozzarella, and fresh basil drizzled with a sweet balsamic reduction. It’s a fresh, light meal ideal for a healthy snack or starter.
- Calories/Average Serving: 250 calories.
45. Turkey Lettuce Wraps
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- Ingredients: 200g ground turkey, 1 tbsp hoisin sauce, 1 tsp soy sauce, 1/2 cup diced bell peppers, 1/4 cup chopped onions, lettuce leaves for wrapping.
- Description: Saucy and savory ground turkey cooked with peppers and onions, served in crisp lettuce wraps. A delicious and low-carb alternative to traditional wraps.
- Calories/Average Serving: 150 calories.
46. Grilled Portobello Mushrooms with Feta Cheese
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- Ingredients: 2 large portobello mushrooms, 1/4 cup crumbled feta cheese, 1 tbsp olive oil, 1 tbsp chopped parsley, salt, and pepper.
- Description: Juicy grilled portobello mushrooms topped with crumbled feta and fresh parsley. This dish is simple yet flavorful, perfect for a light meal or side dish.
- Calories/Average Serving: 200 calories.
47. Poached Eggs over Spinach and Mushrooms
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- Ingredients: 2 eggs, 1 cup fresh spinach, 1/2 cup sliced mushrooms, 1 tsp olive oil, salt, and pepper.
- Description: Delicately poached eggs served over sautéed spinach and mushrooms, a nutrient-packed dish that’s perfect for a healthy breakfast or a light dinner.
- Calories/Average Serving: 200 calories.
48. Ricotta and Pear Toast
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- Ingredients: 2 slices whole-grain bread, 1/4 cup ricotta cheese, 1 sliced pear, a drizzle of honey, a sprinkle of cinnamon.
- Description: Creamy ricotta and sweet pear slices on toasted whole-grain bread, drizzled with honey and dusted with cinnamon. It’s a deliciously sweet and satisfying snack or light meal.
- Calories/Average Serving: 250 calories.
49. Quinoa and Cucumber Tabbouleh
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- Ingredients: 1 cup cooked quinoa, 1 diced cucumber, 1/4 cup chopped parsley, 1/4 cup diced tomatoes, 1 tbsp lemon juice, 1 tbsp olive oil, salt, and pepper.
- Description: A refreshing twist on traditional tabbouleh, using quinoa instead of bulgur, mixed with crisp cucumbers, tomatoes, and parsley. This light dish is perfect for a quick lunch or as a healthy side.
- Calories/Average Serving: 150 calories.
50. Broccoli and Cheese Stuffed Chicken Breast
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- Ingredients: 200g chicken breast, 1/2 cup chopped broccoli, 1/4 cup shredded cheddar cheese, 1 tsp olive oil, salt, and pepper.
- Description: Tender chicken breasts stuffed with a creamy mixture of broccoli and cheddar cheese, baked to perfection. It’s a wholesome and comforting meal that’s full of flavor.
- Calories/Average Serving: 350 calories.
Fruit Calories Demystified: How to Make Informed Food Choices
