10 High Protein Meals for Weight Loss

According to the 2020–2025 Dietary Guidelines for Americans, adult females should consume at least 46 grams of protein daily, and adult males should consume at least 56 grams.

However, Dr Gabrielle Lyon a doctor of osteopathic medicine and founder of the Institute for Muscle-Centric Medicine suggests that this number recommended is only for the bare minimum that the body needs to prevent deficiency and is not optimal for maintaining muscle mass and losing weight.

In fact, she recommends consuming 1.2 – 1.6 kg of grams of protein per kilogram of your body weight.

So based on this if you weigh 60 kilograms, the recommended protein intake would be between 72 and 96 grams per day.

But it can be difficult to get this number every day since making high-protein meals requires you to have the right ingredients.

So to help you out I have curated 10 high-protein meals along with their nutritional value and recipe details so that you can boost your protein intake and reap its benefits for weight loss.

Pizza-Stuffed Spaghetti Squash

Enjoy a fun meal with this spaghetti squash filled with pizza toppings. It’s got pizza sauce, cheese, and pepperoni, all baked in a squash. It’s like eating pizza but with squash instead of dough!

Nutritional Value

Serving size: 1 spaghetti squash half

• Calories: 325

• Fat: 18 g

• Protein: 24 g

• Carbs: 21 g

• Fiber: 5 g

• Sugar: 9 g

Ingredients:

• 2 medium spaghetti squash, halved and seeded

• 1 tablespoon olive oil

• Salt and pepper, to taste

• 1/4 cup pizza sauce

• 1/4 cup shredded mozzarella cheese

• 1/4 cup mini pepperoni

• 2 tablespoons chopped fresh basil

Prep time: 10 minutes

Cook time: 55 minutes

Directions:

1. Preheat oven to 375°F. Line a baking sheet with parchment paper.

2. Brush the cut sides of the spaghetti squash with oil and season with salt and pepper. Place them cut-side down on the prepared baking sheet and bake for 45 minutes, or until tender.

3. Use a fork to scrape the flesh of the spaghetti squash into strands, leaving some in the shells. Stir in the pizza sauce and half of the cheese and pepperoni. Divide the mixture among the shells and sprinkle with the remaining cheese and pepperoni.

4. Bake for another 10 minutes, or until the cheese is melted and bubbly.

5. Sprinkle with basil and serve.

Also Read: Are Protein Bars Good For Weight Loss?

Chicken & Sun-Dried Tomato Orzo

This dish mixes tender chicken and tangy sun-dried tomatoes with orzo pasta. It’s flavored with garlic, a splash of white wine, and a bit of cheese, making it a comforting and tasty choice.

Nutritional Value

Serving size: 1 1/2 cups

• Calories: 467

• Fat: 12 g

• Protein: 42 g

• Carbs: 49 g

• Fiber: 7 g

• Sugar: 9 g

Ingredients:

• 1/4 cup sun-dried tomatoes, chopped

• 1/4 cup boiling water

• 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces

• 1/4 teaspoon salt, divided

• 1/4 teaspoon black pepper, divided

• 2 tablespoons all-purpose flour

• 2 teaspoons extra-virgin olive oil

• 3 cloves garlic, minced

• 1/4 cup dry white wine

• 1 cup reduced-sodium chicken broth

• 1 teaspoon dried marjoram

• 1/4 cup grated Romano cheese

• 2 tablespoons chopped fresh parsley

• 8 ounces orzo, cooked according to package directions

Prep time: 15 minutes

Cook time: 25 minutes

Directions:

1. In a small bowl, combine sun-dried tomatoes and boiling water. Let stand for 10 minutes, or until softened. Drain and chop.

2. Season chicken with 1/8 teaspoon of salt and pepper. Place flour in a shallow dish and dredge the chicken in it, shaking off any excess.

3. In a large skillet over medium-high heat, heat oil. Add chicken and cook, turning once, for 10 minutes, or until golden and cooked through. Transfer to a plate and keep warm.

4. Add garlic to the same skillet and cook, stirring, for 1 minute, or until fragrant. Add wine and bring to a boil, scraping up any browned bits.

5. Add broth, marjoram, and the remaining 1/8 teaspoon of salt and pepper. Bring to a boil and cook, stirring occasionally, for 5 minutes, or until slightly reduced.

6. Stir in cheese and parsley. Add the chicken and sun-dried tomatoes and toss to coat.

7. To serve, divide the orzo among four plates. Top with the chicken and sauce.

Crispy Oven-Fried Fish Tacos

These tacos have crispy fish baked in the oven, and wrapped in soft tortillas. They’re topped with crunchy cabbage and a creamy sauce made with yogurt and lime. It’s a fun and yummy twist on tacos!

Nutritional Value

Serving size: 2 tacos

• Calories: 413

• Fat: 12 g

• Protein: 32 g

• Carbs: 47 g

• Fiber: 8 g

• Sugar: 7 g

Ingredients:

• 1/4 cup all-purpose flour

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon cumin

• 1/4 teaspoon paprika

• 1/4 teaspoon garlic powder

• 1/4 teaspoon onion powder

• 1/4 teaspoon oregano

• 1/4 teaspoon chili powder

• 1 large egg, lightly beaten

• 1/4 cup cornmeal

• 1 pound cod or tilapia fillets, cut into 1-inch strips

• Cooking spray

• 8 (6 inch) corn tortillas, warmed

• 2 cups shredded cabbage

• 1/4 cup chopped fresh cilantro

• 1/4 cup plain Greek yogurt

• 2 tablespoons lime juice

• Hot sauce, to taste

Prep time: 15 minutes

Cook time: 25 minutes

Directions:

1. Preheat oven to 425°F. Line a baking sheet with foil and spray with cooking spray.

2. In a shallow dish, whisk together flour, salt, pepper, cumin, paprika, garlic powder, onion powder, oregano, and chili powder. In another shallow dish, place the egg. In a third shallow dish, place the cornmeal.

3. Dredge the fish strips in the flour mixture, shaking off any excess. Dip in the egg, then coat with the cornmeal, pressing gently to adhere. Place on the prepared baking sheet and spray lightly with cooking spray.

4. Bake for 15 minutes, or until the fish is crisp and flakes easily with a fork.

5. In a small bowl, whisk together yogurt and lime juice. Season with salt, pepper, and hot sauce to taste.

6. To serve, divide the fish among the tortillas. Top with cabbage, cilantro, and yogurt sauce.

Also Read: Are Protein Pancakes Good For Weight Loss?

Kale, Sausage & Pepper Pasta

Here’s a filling pasta dish with spicy turkey sausage, sweet peppers, and healthy kale. It’s all mixed with whole-wheat pasta and seasoned with garlic and cheese, offering a hearty and flavorful meal.

Nutritional Value

Serving size: 1 1/2 cups

• Calories: 519

• Fat: 19 g

• Protein: 34 g

• Carbs: 56 g

• Fiber: 9 g

• Sugar: 8 g

Ingredients:

• 8 ounces whole-wheat penne

• 1 tablespoon extra-virgin olive oil

• 12 ounces Italian turkey sausage, casings removed

• 1 large red onion, sliced

• 1 large red bell pepper, sliced

• 4 cloves garlic, minced

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon crushed red pepper flakes, optional

• 4 cups chopped kale

• 1/4 cup chicken broth

• 1/4 cup grated Parmesan cheese

• 2 tablespoons chopped fresh basil

Prep time: 15 minutes

Cook time: 25 minutes

Directions:

1. Cook pasta according to package directions, reserving 1/4 cup of the cooking water. Drain and return to the pot.

2. In a large skillet over medium-high heat, heat oil. Add sausage and cook, breaking it up with a wooden spoon, for 15 minutes, or until browned and cooked through. Transfer to a plate and keep warm.

3. Add onion, bell pepper, garlic, salt, pepper, and red pepper flakes (if using) to the same skillet. Cook, stirring occasionally, for 15 minutes, or until the vegetables are soft and golden.

4. Add kale and broth and bring to a boil. Reduce heat and simmer, stirring occasionally, for 10 minutes, or until the kale is wilted and tender.

5. Add the sausage, cheese, basil, and the reserved pasta water to the skillet and toss to combine.

6. To serve, divide the pasta among four plates. Top with the sausage and kale mixture.

Also Read: Is Pasta Salad Good For Weight Loss?

Roasted Salmon with Smoky Chickpeas & Greens

Enjoy a simple yet delicious meal of roasted salmon with a side of crispy chickpeas and soft spinach. Topped with a light parsley and lemon sauce, this dish is full of flavor and good for you too!

Nutritional Value

Serving size: 1 salmon fillet, 1/4 of the chickpea mixture, and 1/4 of the sauce

• Calories: 440

• Fat: 22 g

• Protein: 39 g

• Carbs: 23 g

• Fiber: 7 g

• Sugar: 5 g

Ingredients:

• 1/4 cup chopped fresh parsley

• 2 tablespoons lemon juice

• 2 tablespoons extra-virgin olive oil, divided

• 1/4 teaspoon salt, divided

• 1/4 teaspoon black pepper, divided

• 4 (5 ounces) skin-on salmon fillets

• 2 (15 ounces) cans of no-salt-added chickpeas, rinsed and drained

• 1/4 cup chopped fresh cilantro

• 2 teaspoons smoked paprika

• 1/4 teaspoon cayenne pepper

• 8 cups baby spinach

Prep time: 10 minutes

Cook time: 30 minutes

Directions:

1. Preheat oven to 425°F. Line a baking sheet with parchment paper.
2. In a small bowl, whisk together parsley, lemon juice, 1 tablespoon of oil, and a pinch of salt and pepper. Set aside.
3. Place salmon fillets on the prepared baking sheet, skin-side down. Sprinkle with 1/8 teaspoon of salt and pepper. Bake for 12 to 15 minutes or until the fish flakes easily with a fork.
4. In a large skillet over medium-high heat, heat the remaining 1 tablespoon of oil. Add chickpeas, cilantro, smoked paprika, cayenne pepper, and the remaining 1/8 teaspoon of salt and pepper. Cook, stirring occasionally, for 15 minutes, or until the chickpeas are crisp and browned.
5. In a large pot of boiling water, blanch the spinach for 1 minute, or until wilted. Drain and squeeze out the excess water.
6. To serve, divide the spinach among four plates. Top with salmon and chickpeas. Drizzle with the parsley-lemon sauce.

Spicy Shrimp, Vegetable & Couscous Bowls

This colorful bowl is full of spicy shrimp, fluffy couscous, and fresh veggies like tomatoes and spinach. It’s all seasoned with lemon and parsley, making it a fresh and easy meal.

Nutritional Value

Serving size: 1 bowl

• Calories: 433

• Fat: 11 g

• Protein: 35 g

• Carbs: 51 g

• Fiber: 8 g

• Sugar: 9 g

Ingredients:

• 1 cup whole-wheat couscous

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1 pound large shrimp, peeled and deveined

• 2 teaspoons chili powder

• 1/4 teaspoon cayenne pepper, optional

• 2 tablespoons extra-virgin olive oil, divided

• 2 cups cherry tomatoes, halved

• 2 cups baby spinach

• 1/4 cup chopped fresh parsley

• 2 tablespoons lemon juice

Prep time: 10 minutes

Cook time: 15 minutes

Directions:

1. In a small saucepan over high heat, bring 1 1/4 cups of water to a boil. Stir in couscous, salt, and pepper. Cover and remove from heat. Let stand for 5 minutes, then fluff with a fork.

2. In a medium bowl, toss shrimp with chili powder and cayenne pepper (if using).

3. In a large skillet over medium-high heat, heat 1 tablespoon of oil. Add shrimp and cook, turning once, for 6 minutes, or until pink and cooked through. Transfer to a plate and keep warm.

4. In the same skillet over medium-high heat, heat the remaining 1 tablespoon of oil. Add tomatoes and cook, stirring occasionally, for 5 minutes, or until soft and juicy.

5. Add spinach and cook, stirring, for 2 minutes, or until wilted.

6. Stir in parsley and lemon juice. Season with salt and pepper to taste.

7. To serve, divide the couscous among four bowls.

8. Top with shrimp and tomato-spinach mixture.

Also Read: Is Shrimp Good For Weight Loss?

Spinach & Artichoke Dip Pasta

This pasta is like your favorite spinach and artichoke dip, but with noodles! It’s creamy, cheesy, and has lots of spinach and artichokes. A tasty and filling meal that’s great for dinner.

Nutritional Value

Serving size: 1 1/2 cups

• Calories: 461

• Fat: 15 g

• Protein: 38 g

• Carbs: 47 g

• Fiber: 7 g

• Sugar: 9 g

Ingredients:

• 8 ounces whole-wheat penne

• 1 tablespoon butter

• 2 cloves garlic, minced

• 2 tablespoons all-purpose flour

• 1 1/2 cups low-fat milk

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon nutmeg

• 4 ounces of reduced-fat cream cheese

• 1/4 cup grated Parmesan cheese

• 1 (14 ounces) can artichoke hearts, drained and chopped

• 4 cups baby spinach

• 2 cups shredded cooked chicken

Prep time: 10 minutes

Cook time: 20 minutes

Directions:

1. Cook pasta according to package directions, reserving 1/4 cup of the cooking water. Drain and return to the pot.

2. In a large skillet over medium heat, melt butter. Add garlic and cook, stirring, for 1 minute, or until fragrant.

3. Whisk in flour and cook, stirring, for 2 minutes, or until smooth. Gradually whisk in milk and bring to a boil.

4. Reduce heat and simmer, stirring, for 5 minutes, or until slightly thickened. Season with salt, pepper, and nutmeg.

5. Stir in cream cheese and Parmesan cheese until melted. Add artichoke hearts, spinach, and chicken and cook, stirring, until heated through and spinach is wilted.

6. Add the sauce to the pasta and toss to combine. If the sauce is too thick, add some of the reserved pasta water to thin it out.

7. Serve hot or cold.

Also Read: Is Spinach Good For Weight Loss?

One-pot lentils & Rice with Spinach

Here’s a simple dish with rice, lentils, and spinach all cooked together. It’s seasoned with some spices to make it tasty. This is a healthy and easy meal, perfect for when you want something good without too much work.

Nutritional Value

Serving size: 1 1/2 cups

• Calories: 406

• Fat: 8 g

• Protein: 20 g

• Carbs: 66 g

• Fiber: 16 g

• Sugar: 9 g

Ingredients:

• 1 tablespoon olive oil

• 1 onion, chopped

• 2 carrots, peeled and diced

• 2 celery stalks, diced

• 2 cloves garlic, minced

• 1 teaspoon cumin

• 1/2 teaspoon turmeric

• 1/4 teaspoon cinnamon

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• 4 cups vegetable broth

• 1 cup brown rice

• 1 cup green lentils

• 4 cups baby spinach

Prep time: 10 minutes

Cook time: 50 minutes

Directions:

1. In a large pot over medium-high heat, heat oil. Add onion, carrots, celery, garlic, cumin, turmeric, cinnamon, salt, and pepper and cook, stirring, for 15 minutes, or until the vegetables are soft and golden.

2. Add broth, rice, and lentils, and bring to a boil. Reduce heat and simmer, covered, for 35 minutes, or until the rice and lentils are tender and the liquid is absorbed.

3. Stir in spinach and cook, stirring, until wilted.

4. Serve hot or cold.

Stuffed Pepper Soup

This soup tastes like stuffed peppers but is easier to make. It has ground beef, rice, and bell peppers in a tomato-based broth. It’s a warm and comforting soup, great for chilly days.

Nutritional Value

Serving size: 1 1/2 cups

• Calories: 314

• Fat: 10 g

• Protein: 27 g

• Carbs: 32 g

• Fiber: 6 g

• Sugar: 11 g

Ingredients:

• 1 tablespoon olive oil

• 1 pound lean ground beef

• 1 onion, chopped

• 2 cloves garlic, minced

• Salt and pepper, to taste

• 4 cups low-sodium beef broth

• 1 (15 ounce) can tomato sauce

• 1 (14.5 ounces) can of diced tomatoes

• 2 tablespoons Worcestershire sauce

• 1 teaspoon Italian seasoning

• 4 bell peppers, any color, chopped

• 2 cups cooked brown rice

• Shredded cheddar cheese, for serving

Prep time: 10 minutes

Cook time: 30 minutes

Directions:

1. In a large pot over medium-high heat, heat oil. Add beef, onion, garlic, salt, and pepper and cook, breaking up the meat with a wooden spoon, for 15 minutes, or until the beef is browned and the onion is soft. Drain the excess fat.

2. Add broth, tomato sauce, diced tomatoes, Worcestershire sauce, and Italian seasoning and bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes, stirring occasionally.

3. Add bell peppers and simmer for another 10 minutes, or until the peppers are tender.

4. Stir in rice and heat through.

5. Ladle the soup into bowls and sprinkle with cheese if desired.

Chicken Tinga Tostadas

These tostadas have spicy chicken on top of crunchy tortillas. They’re topped with lettuce, cheese, and cilantro. It’s a flavorful and fun meal, especially if you like a little spice.

Nutritional Value

Serving size: 2 tostadas

• Calories: 472

• Fat: 14 g

• Protein: 38 g

• Carbs: 49 g

• Fiber: 9 g

• Sugar: 13 g

Ingredients:

• 1 tablespoon olive oil

• 1 onion, sliced

• 4 cloves garlic, minced

• 1 (14.5 ounce) can fire-roasted diced tomatoes

• 2 chipotle peppers in adobo sauce, chopped

• 1 teaspoon oregano

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 4 cups shredded cooked chicken

• 8 (6 inch) corn tortillas

• Cooking spray

• 2 cups shredded lettuce

• 1/4 cup crumbled queso fresco

• 1/4 cup chopped fresh cilantro

• Lime wedges, for serving

Prep time: 10 minutes

Cook time: 40 minutes

Directions:

1. In a large skillet over medium-high heat, heat oil. Add onion and garlic and cook, stirring occasionally, for 15 minutes, or until the onion is soft and golden.

2. Transfer the onion mixture to a blender or food processor and add tomatoes, chipotle peppers, oregano, salt, and pepper. Blend until smooth.

3. Return the sauce to the same skillet and bring to a boil. Reduce heat and simmer, stirring occasionally, for 10 minutes, or until slightly thickened.

4. Add chicken and toss to coat. Keep warm over low heat.

5. Preheat oven to 375°F. Line a baking sheet with foil and spray with cooking spray.

6. Place tortillas on the prepared baking sheet and spray lightly with cooking spray. Bake for 10 minutes, or until crisp and golden.

7. To serve, top each tortilla with some chicken mixture, lettuce, cheese, and cilantro. Serve with lime wedges.

Also Read: Is Chicken and Rice Good For Weight Loss?

Frequently Asked Questions About Protein

Can you lose weight by eating high-protein meals?

Yes, eating high-protein meals can help you lose weight by increasing your metabolism, reducing your appetite, and preserving your muscle mass.

What’s the best protein to eat for weight loss?

The best protein to eat for weight loss is lean protein that is low in saturated fat and calories, such as chicken, turkey, fish, eggs, soy, legumes, and low-fat dairy.

What protein is good for losing belly fat?

Protein that is rich in omega-3 fatty acids, such as salmon, tuna, and sardines, can help reduce inflammation and belly fat.

How do I get 90 grams of protein a day?

You can get 90 grams of protein a day by eating a variety of protein-rich foods throughout the day, such as meat, poultry, fish, eggs, dairy, soy, nuts, seeds, and legumes. For example, you could have 3 eggs and a slice of cheese for breakfast (21 grams), a chicken salad sandwich for lunch (30 grams), and a salmon steak with quinoa and broccoli for dinner (39 grams).

Are high-protein meals good for weight loss?

Yes, high-protein meals are good for weight loss because they can help you feel full, burn more calories, and maintain your muscle mass.

What is the best protein to eat to lose weight?

The best protein to eat to lose weight is lean protein that is low in saturated fat and calories, such as chicken, turkey, fish, eggs, soy, legumes, and low-fat dairy.

Which food is high in protein and good for losing fat?

Food that is high in protein and good for losing fat is food that is low in carbohydrates and high in fiber, such as eggs, Greek yogurt, cottage cheese, tofu, lentils, beans, nuts, seeds, and green vegetables.

How can I get 30g of protein every meal?

You can get 30g of protein every meal by choosing protein-rich foods that provide about 10g of protein per 100g of serving, such as chicken breast, turkey breast, lean beef, tuna, salmon, shrimp, eggs, cheese, and soy. For example, you could have 100g of chicken breast (31g), 100g of cottage cheese (11g), and a cup of spinach (3g) for a total of 45g of protein.

What is the 90-30-50 method?

The 90 30 50 method is a diet plan that involves eating 90 grams of protein, 30 grams of fat, and 50 grams of carbohydrates per day. This is equivalent to about 30% of calories from protein, 30% from fat, and 40% from carbohydrates. The goal of this method is to promote weight loss, muscle growth, and blood sugar control.

How to get 40g of protein per meal?

You can get 40g of protein per meal by choosing protein-rich foods that provide about 20g of protein per 100g of serving, such as lean beef, pork, lamb, bison, game, fish, shellfish, eggs, and cheese. For example, you could have 100g of lean beef (20g), 100g of shrimp (24g), and a cup of broccoli (3g) for a total of 47g of protein.

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