5 Low Fat High Protein Meals

Quick & Easy Meals

Cooking healthy doesn’t have to mean cooking blandly or even cooking the same chicken and vegetables every night. If you want to keep your meals interesting and healthy, try these low fat high protein meals.

Black Bean Omelet

For this breakfast, you’ll need two egg whites, one yolk, a ½ cup of black beans, 2 tablespoons of non fat or low fat cheese, and a dash of milk. Mix everything but the beans together and cook in a non-stick frying pan until the eggs begin to stiffen. Add the beans in the last five minutes of cooking and enjoy. Try adding diced tomato, bell pepper, and olives for extra flavor.

Barbeque Chicken Salad

If you’re looking for quick and easy meals low in fat and high in protein, you can’t get any easier than this. You’ll need two chicken breasts, a ¼ cup of your favorite barbeque sauce, and as simple of a salad as you want. Cook the chicken breast thoroughly on the grill or in a non-stick pan and coat the chicken with the barbeque sauce at the last minute. Dice the chicken and serve over the salad using a non fat dressing or the left over barbeque sauce to taste.

Lean Meat Chili

This is a great recipe to make a large batch of and keep around for quick snacks and meals. You can make this with or without the meat. If you do use meat, make sure to choose ground chicken, turkey or the leanest ground beef you can find (less than 10% fat content.) At the very least, you’ll need one large can of pinto beans, one large can of kidney beans, one large can of black beans, one small can of diced tomato, and a packet of chili seasoning. Mix everything together, including browned meat, into a large stock pot or crock pot and let simmer. Cook for 30 minutes to 30 hours. For more flavor, you can add diced peppers, corn, or crushed chili peppers.

Grilled Shrimp with Pineapple Salsa

For this tropical dish, you’ll need a small can of pineapple chunks (get the kind packed in its own juice, not light syrup), a ½ cup of diced bell pepper, a ½ cup of red onion, a small jalapeño, a dash of orange juice, a dash of lime juice, and shrimp. Mix everything but the shrimp in a large bowl and let sit while you grill the shrimp. Eat this dish alone or tossed on top of a bed of romaine lettuce.

Bean and Tuna Salad

For this meal, you’ll need a small can of pinto beans, a small can of kidney beans, a small can of great northern beans, 5 cherry tomatoes, half of a small cucumber, 5 large romaine lettuce leaves, your favorite non fat vinaigrette, and 11oz of tuna. Mix everything together but the tuna and vinaigrette. You’ll want to add the vinaigrette and tuna no more than two hours before you eat it to keep your salad from getting soggy.

These low fat high protein meals are guaranteed to keep you feeling fuller longer while helping you maintain or lose weight. It’s important to remember to experiment with high protein foods you like and look for flavor combinations that will keep things interesting.

References:

High Protein Foods, https://www.weightlossforall.com/protein_content_from_good_source.htm