Low calorie High protein Meals | 9 Recipes!
In this article & VIDEO (CLICK HERE TO WATCH ON YOUTUBE).
I’m going to teach you how to make 9 high-protein, low calorie recipes to help you lose fat, build lean muscle & look fit/toned.
You’re probably thinking: “Sure, Ted. They probably taste like drywall!”
But no. They taste amazing. I guarantee that at least one of these meals will become a staple in your daily diet.
Recipe 1: Protein Pancakes = 531 cals - 45g Protein (380 cals w/o chocolate chips)
Ingredients:
Kodiak Cakes Mix - 45 grams
1 Whole Egg
1 Scoop of any protein powder you enjoy
1/4 cup of water
Optional: 35g of chocolate chips
Directions:
Crack egg in bowl & mix it with 1/4 cup of water
Add in 45g of Kodiak Cakes & 1 scoop of protein powder
Mix thoroughly
Spray pan then pour 1/4 of mix onto the pan over low-medium heat
Flip after 2-3 minutes & repeat until the batter is gone
Drizzle sugar-free syrup & enjoy!
Recipe 2: Pizza = 380 Calories - 54g Protein
Ingredients:
Joseph’s Lavash Bread
Fat-Free Cheese (mozz/cheddar)
Pizza Sauce
Optional: Turkey Pepperoni - 8 slcies
Directions:
Preheat oven to 300
Place the wrap on a tray & spread 1/4 cups of sauce on the wrap
Sprinkle 100g of cheese
Top with 8 slices of pepperoni
Oven for 10-15 minutes (10 if you like soft, malleable crust, 13-15 if you like super crispy crust)
Recipe 3: French Toast = 377 Cals - 21g Protein
Ingredients:
250 grams of egg whites
4 slices of 60 calorie bread (white or wheat)
1 splash of vanilla extract
2-3 spanks of cinnamon
Optional: 1-4 Splenda packets
Optional: top with sugar-free maple syrup
Directions:
Mix egg whites, cinnamon, vanilla, & Splenda in a bowl
submerge bread in the batter for ~5-10 seconds & then place on to a pan over low-medium heat
flip after 2-3 minutes
Repeat until all bread/batter is used
Top with syrup/fruit & enjoy :)
Recipe 4: Chickpea Pasta & Turkey Meatballs - 380 cals - 30g protein
Ingredients:
Three 1 oz Turkey Meatballs = 140 cals
2 ounces of chickpea spaghetti (Banza or other brands) - 190 cals
1/2 cup of tomato & basil pasta sauce - 50 cals
Directions:
Bring water in a pot to a boil
dump spaghetti in a pot, stirring occasionally
While spaghetti cooks, microwave the meatballs
After 8 minutes of cooking take out spaghetti & drain water
Put spaghetti in a bowl & then pour sauce on top
Top with turkey meatballs
enjoy :)
Recipe 5: Greek Yogurt bowl - 458 cals - 34g protein
Ingredients:
Chobani Fat-Free Greek Yogurt (vanilla or strawberry) - 300 grams
Berries/fruit of choice - 50 grams
Granola of choice - 30-50 grams
Directions:
Measure out the desired amount of yogurt (300g)
Measure out the desired amount of fruit (50g)
Measure out the desired amount of granola (50g)
Recipe 6: Egg, veg, fried rice - 463 calories & 31G Protein
Ingredients:
3 Eggs
20-40 ml of soy sauce
50g of uncooked rice
2 cups of frozen veggies
Directions:
Put 50g of rice & 3/4 cups of water into pot & bring to boil
Once boiling turn heat to simmer & put a lid on pot, let it sit for 18 minutes
after 18 minutes turn heat off & let pot sit with lid still on for 5-10 more minutes
Start cooking 2 cups of frozen veg on medium heat in a pan
then crack 3 eggs into that & start mixing everything up
Once eggs are nearly cooked fully add in the rice & mix
Once its all mixed take it off heat, put in bowl, add soy sauce, mix, enjoy :)
Recipe 7: Tacos (makes 2 servings) - 333 Calories - 38g Protein per serving
Ingredients:
3 carb balance flour tortilla (70 cals each)
3 slices of velveeta sharp cheddar cheese slices - (40 cals each)
50g of fat free cheese
6 oz of 93% lean 7% fat ground beef
2-4 tsp’s of taco seasoning
Directions:
set pan on stove over medium heat
spray pan & toss in 6 oz of ground beef
after 3-6 minutes add in the taco seasoning & mix
after 1-2 minutes turn heat off & sprinkle fat free cheese on top of meat & mix
place ~2 oz of meat on each tortilla
place 1 slice of cheese on top of the meat on each tortilla
enjoy :)
Recipe 8: Chicken Nugs & Ketchup - 267 cals - 27g protein
Ingredients:
“Just Bare - Lightly Breaded Chicken Breast Chunks – Family Pack” Only at Costco I believe.
If you or your family/friend doesn’t have a Costco membership skip this
Directions:
Place 5 ounces in microwaveable container
microwave for 2 mins 30 seconds
Squirt in some no sugar added ketchup & enjoy
Recipe 9: Chicken Skewers - 75 cals & 12g protein (4 of them for 300 cals & 48g protein)
Ingredients:
Grilled Mediterranean Chicken Skewers (West End Cuisine)
Directions:
Either heat them up or have them cold
Quick & easy low-calorie, high protein snack.
I hope this article & video helped you!
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
