Easy Low Calorie High Protein Meal Prep Bowls

These Low Calorie High Protein Quick Meals are your ticket to a healthier lifestyle without sacrificing taste or time. Each bowl is packed with lean protein, vibrant veggies, and a zesty lime-cilantro dressing that keeps things exciting.

Perfect for busy weekdays, this recipe comes together in just 30 minutes and yields six satisfying servings. Whether you're meal-prepping for the week or need a speedy dinner, these bowls deliver on both nutrition and flavor.

With a perfect balance of macros and bold, fresh ingredients, you'll forget you're eating healthy. Get ready to fuel your body and tantalize your taste buds!

About the Ingredients

1 lb (450g) boneless, skinless chicken breast

Lean protein base. Substitute with tofu or shrimp for variety.

1 cup (185g) quinoa, rinsed

Complete protein and fiber-rich grain. Use brown rice or cauliflower rice if preferred.

2 cups (480ml) low-sodium chicken broth

Adds flavor while cooking quinoa. Use vegetable broth for a vegetarian version.

1 tbsp (15ml) olive oil

For grilling chicken. Use avocado oil for higher smoke point.

1 tsp smoked paprika

Adds smoky depth. Substitute with regular paprika or chili powder.

1 tsp garlic powder

Convenient seasoning. Use 1 clove minced fresh garlic if preferred.

1/2 tsp salt

Enhances flavors. Adjust to taste or use low-sodium salt substitute.

1/4 tsp black pepper

Freshly ground for best flavor.

2 cups (300g) cherry tomatoes, halved

Juicy and sweet. Use grape tomatoes or diced Roma tomatoes.

1 large cucumber, diced

Adds crunch and hydration. English cucumber works well.

1/2 red onion, thinly sliced

Sharp bite. Soak in cold water to mellow if desired.

1/4 cup (60ml) lime juice

Freshly squeezed for best flavor. Bottled lime juice works in a pinch.

1/4 cup (60ml) olive oil

For dressing. Extra virgin olive oil recommended.

1/4 cup (15g) fresh cilantro, chopped

Adds freshness. Substitute with parsley if cilantro dislikes you.

Tips & Tricks

• Season chicken generously and let it sit for 10 minutes before cooking to enhance flavor.
• Rinse quinoa thoroughly to remove bitter saponins.
• Use a meat thermometer to ensure chicken reaches 165°F (74°C) without overcooking.

Step-by-Step Instructions

1. Cook the Quinoa

In a medium saucepan, bring chicken broth to a boil. Stir in quinoa, reduce heat to low (simmer), cover, and cook for 15 minutes until liquid is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes.

2. Season the Chicken

In a small bowl, mix paprika, garlic powder, salt, and pepper. Rub the mixture evenly over both sides of the chicken breasts.

3. Grill the Chicken

Heat olive oil in a grill pan or skillet over medium-high heat (375°F/190°C). Cook chicken for 6-7 minutes per side, until golden brown with grill marks and internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.

4. Prepare the Vegetables

While chicken rests, combine cherry tomatoes, cucumber, and red onion in a large bowl.

5. Make the Dressing

In a small bowl, whisk together lime juice, olive oil, and cilantro. Season with a pinch of salt and pepper. Adjust lime or oil to taste.

6. Assemble the Bowls

Divide quinoa among 6 bowls. Top with sliced chicken and vegetable mixture. Drizzle with dressing and serve immediately or store for later.

Delicious Variations

• Swap chicken for grilled shrimp or tofu for a pescatarian/vegan option.
• Add black beans or corn for extra fiber and texture.
• Use Greek yogurt in the dressing for a creamy, higher-protein twist.

How to Store Low Calorie High Protein Quick Meals

Frequently Asked Questions

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Low Calorie High Protein Quick Meals

Discover quick, low calorie high protein meals with these flavorful meal prep bowls – under 300 calories per serving!

★★★★½ 4.8 (156 ratings)

15 minPrep time15 minCook time6Servings285 kcalCalories

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🧂 Ingredients

• 1 lb (450g) boneless, skinless chicken breast
• 1 cup (185g) quinoa, rinsed
• 2 cups (480ml) low-sodium chicken broth
• 1 tbsp (15ml) olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cups (300g) cherry tomatoes, halved
• 1 large cucumber, diced
• 1/2 red onion, thinly sliced
• 1/4 cup (60ml) lime juice
• 1/4 cup (60ml) olive oil
• 1/4 cup (15g) fresh cilantro, chopped

📋 Instructions

1. 1Cook the Quinoa — In a medium saucepan, bring chicken broth to a boil. Stir in quinoa, reduce heat to low (simmer), cover, and cook for 15 minutes until liquid is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes.
2. 2Season the Chicken — In a small bowl, mix paprika, garlic powder, salt, and pepper. Rub the mixture evenly over both sides of the chicken breasts.
3. 3Grill the Chicken — Heat olive oil in a grill pan or skillet over medium-high heat (375°F/190°C). Cook chicken for 6-7 minutes per side, until golden brown with grill marks and internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
4. 4Prepare the Vegetables — While chicken rests, combine cherry tomatoes, cucumber, and red onion in a large bowl.
5. 5Make the Dressing — In a small bowl, whisk together lime juice, olive oil, and cilantro. Season with a pinch of salt and pepper. Adjust lime or oil to taste.
6. 6Assemble the Bowls — Divide quinoa among 6 bowls. Top with sliced chicken and vegetable mixture. Drizzle with dressing and serve immediately or store for later.

👨‍🍳 Chef's Note: For extra flavor, marinate the chicken in lime juice and spices for 30 minutes before cooking.

Servings: 6

Cuisine: American

Course: Main Course

Nutrition (per serving): 285 kcal · 25g protein · 22g carbs · 9g fat