High Protein Recipes for Weight Loss

The best weight loss recipes do two things: keep calories in check and deliver plenty of protein to preserve muscle and keep you full. Here are practical, calorie-counted recipes you can make in 30 minutes or less.

For more general high-protein meals (not calorie-focused), see our high-protein meals guide.

What Makes a Good Weight Loss Recipe?

A weight-loss-friendly high-protein meal should provide:

• 30–50g of protein per serving
• 300–500 calories per serving (for a main meal during a deficit)
• High volume - large portions from vegetables and lean protein so you feel full
• Simple ingredients - fewer barriers means you actually cook it

Soup Recipes

High Protein Chicken and Vegetable Soup - 38g protein, 310 cal

• 170g chicken breast, diced: 43g protein
• 2 cups chicken broth (low sodium): 2g protein
• 1 cup mixed vegetables (carrots, celery, spinach)
• Garlic, onion, salt, pepper, Italian herbs

Method: Sauté onion and garlic, add broth and vegetables, bring to a boil. Add diced chicken, simmer 15 minutes. Season to taste. Serves 1 large bowl.

Turkey and White Bean Soup - 35g protein, 340 cal

• 115g lean ground turkey: 24g protein
• 1/2 cup white beans (canned, drained): 10g protein
• 2 cups broth, diced tomatoes, kale, garlic, cumin

Method: Brown turkey, add garlic and cumin, pour in broth and tomatoes. Add beans and kale, simmer 15 minutes.

Chicken Recipes

Lemon Herb Chicken with Roasted Vegetables - 45g protein, 380 cal

• 170g chicken breast: 45g protein
• 2 cups broccoli, bell pepper, and courgette
• 1 tbsp olive oil, lemon juice, garlic, oregano

Method: Marinate chicken in lemon, garlic, and oregano. Toss vegetables with olive oil and seasoning. Roast everything at 200°C for 22–25 minutes.

Chicken Stir-Fry - 42g protein, 350 cal

• 150g chicken breast, sliced thin: 40g protein
• 2 cups mixed stir-fry vegetables (snap peas, mushrooms, peppers)
• 1 tbsp soy sauce, ginger, garlic
• 1 tsp sesame oil

Method: Cook chicken in a hot pan until done. Remove, stir-fry vegetables 3–4 minutes. Return chicken, add sauce. Serve over 1/2 cup rice (add 2.5g protein, 100 cal) or cauliflower rice (20 cal).

Low-Carb Recipes

Beef and Broccoli Bowl (No Rice) - 40g protein, 330 cal

• 140g lean ground beef (93/7): 40g protein
• 2 cups steamed broccoli
• 1 tbsp soy sauce, garlic, ginger, red pepper flakes

Method: Brown beef with garlic and ginger. Add broccoli, soy sauce, and a splash of water. Cover and steam 3 minutes.

Egg White Omelette - 32g protein, 220 cal

• 6 egg whites: 22g protein
• 1 whole egg: 6g protein
• 30g mozzarella: 7g protein
• Spinach, mushrooms, tomatoes

Method: Whisk egg whites and whole egg together. Pour into a nonstick pan, add vegetables, fold when set, top with cheese.

Pork Tenderloin with Green Beans - 45g protein, 290 cal

• 150g pork tenderloin: 45g protein
• 1.5 cups green beans
• 1 tsp olive oil, garlic powder, paprika

Method: Season pork, sear 2 minutes per side, finish in oven at 190°C for 15 minutes. Steam green beans, season with garlic.

High Protein, High Volume Salad

Grilled Chicken Power Salad - 48g protein, 420 cal

• 150g grilled chicken breast: 40g protein
• Large bed of mixed greens
• 1/2 cup edamame: 8.5g protein
• Cherry tomatoes, cucumber, red onion
• 2 tbsp vinaigrette dressing

This salad is massive in volume but controlled in calories - the vegetables and greens add bulk that fills your stomach.

Meal Prep Tips for Weight Loss

1. Cook protein in bulk - grill 2lbs of chicken or brown 2lbs of lean beef on Sunday.
2. Pre-portion into containers with measured protein, vegetables, and (optionally) a carb source.
3. Weigh your food cooked - this matches USDA data and prevents overestimating portions.
4. Keep it simple - 3–4 rotating recipes is enough. Variety is less important than consistency.
5. Track every meal in Protein Pal - what gets measured gets managed.

The Bottom Line

Weight loss recipes should prioritise lean protein and vegetables - high volume, high protein, controlled calories. Each recipe above delivers 30–48g of protein for 220–420 calories. Pair these dinners with a high-protein breakfast and smart snacking, and you will hit your daily protein target without overeating.