21 Summer High Protein Meals Under 400 Calories

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Crockpot Mississippi Chicken (349 kcal)

Crockpot Mississippi Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT370M · Yield: [‘6’, ‘6 plates’]

This juicy, tender chicken is slow-cooked with ranch seasoning, savory gravy, and tangy pepperoncini for a flavor-packed dish everyone will love. It’s high protein, low-calorie and low-carb.

Ingredients

• 2 lbs chicken breasts (skinless and boneless)
• 1 oz packet ranch dressing seasoning mix
• 1 oz packet dry au jus gravy mix
• 1/2 cup butter (unsalted)
• 1 cup pepperoncini peppers (sliced and drained)
• 1/4 cup pepper juice (from the jar of pepperoncini peppers)

Instructions

1. Add the chicken breasts to the slow cooker. Cover with the ranch seasoning and gravy mix.
2. Place butter on top of the seasoned chicken, and add pepperoncini peppers. Cover with pepper juice.
3. Cook on high heat for up to 4 hours or on low heat for 6-8 hours. Shred the chicken with two forks before serving.
4. Serve with rice, potatoes, egg noodles, or a salad for a healthier version!

2. Crockpot Sesame Chicken (405 kcal)

Crockpot Sesame Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT240M · Total: PT250M · Yield: [‘6’, ‘6 bowls’]

It’s slightly sweet, savory, and ridiculously tender. This crockpot sesame chicken is easy to make, it’s gluten-free, high in protein, and perfect when you need a quick meal.

Ingredients

• 1 ½ lbs chicken breast (boneless and skinless)
• 1 ½ lbs chicken thighs (boneless and skinless)
• 4 cloves minced garlic
• ½ cup coconut aminos
• ¼ cup honey
• ⅓ cup ketchup (low sugar)
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 1 tbsp water
• 2 tbsp sesame seeds
• 2 scallions (chopped)

Instructions

1. In a small bowl, combine minced garlic, coconut aminos, honey, ketchup, and rice vinegar.
2. In a separate small bowl, stir the cornstarch and water until smooth, then whisk it into the sauce we’ve just mixed together until fully combined.
3. Place the chicken breasts and thighs into the slow cooker. Pour the sauce evenly over the chicken, gently shifting the pieces so the sauce coats the bottom and sides as well.
4. Cover and cook on high for 3–4 hours or on low for 4–6 hours, until the chicken is tender, easily shredded, and reaches an internal temperature of at least 165F.
5. Shred the chicken into bite-sized pieces directly in the slow cooker. Sprinkle with sesame seeds and sliced green onions, then serve warm. It will go perfectly with rice.

3. Baked Chicken Cutlets (291 kcal)

Crispy Baked Chicken Cutlets is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘4’, ‘4 chicken cutlets’]

Make these crispy baked chicken cutlets – they’re crispy outside and moist inside. Perfect for dinner.

Ingredients

• 2 boneless (skinless chicken breasts)
• 2 large eggs
• 2 tbsp almond milk
• a pinch of salt and black pepper
• 1 cup breadcrumbs (gluten-free or regular)
• 1/4 cup parmesan cheese (shredded)
• 1 tbsp Italian seasoning
• 2 tsp garlic powder
• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• Cooking spray

Instructions

1. Preheat the oven to 400F. Line a baking sheet with parchment paper and spray it with a couple of pumps of cooking spray.
2. Slice the chicken breasts in half lengthwise. Place chicken breast inside a plastic wrap and pound with a meat mallet until the chicken is around 1/4 inch thick. Do it with every piece of chicken.
3. In a shallow bowl, whisk the eggs with almond milk, salt, and black pepper.
4. In another shallow dish, mix the breadcrumbs, parmesan cheese, Italian seasoning, garlic powder, thyme, oregano, paprika, salt, and black pepper.
5. Dip each chicken breast in the egg on both sides. Then, press it into the breadcrumbs on both sides.
6. Place on a baking sheet and spray with cooking spray.
7. Repeat it with all of the chicken cutlets.
8. Bake in the oven for 17-20 min until golden and cooked through. Serve with your favorite salad.

4. Broccoli Bacon Cheddar Chicken (386 kcal)

Broccoli Bacon Cheddar Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 chicken breasts’]

Savor a tasty, comforting meal with this delicious and easy to make Broccoli Bacon Cheddar Chicken. The perfect high protein meal for your keto meal plan.

Ingredients

• 1 tbsp olive oil
• 2 large chicken breasts
• salt and black pepper (to taste)
• 1 tbsp Italian seasoning
• 2 cups broccoli florets (blanched, chopped)
• 6 strips bacon (cooked, chopped)
• ⅓ cup mozzarella cheese (shredded)
• 1 cup cheddar cheese (shredded)

Instructions

1. Preheat the oven to 400F. Grease a casserole dish with olive oil.
2. Take the chicken breasts and slice them in half horizontally. That will leave you with 4 thin chicken breasts to work with.
3. Place chicken breasts on the bottom of the casserole, season with salt and black pepper, and sprinkle with Italian seasoning.
4. Cover with chopped broccoli, bacon, mozzarella cheese and cheddar cheese.
5. Bake in the oven, uncovered, for 20-25 minutes until the chicken has cooked through completely.

5. Keto Sweet Chilli Chicken Rolls (357 kcal)

Keto Sweet Chilli Chicken Rolls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT25M · Total: PT55M · Yield: [‘4’, ‘4 chicken rolls’]

Make these ketogenic sweet chili chicken rolls and use them for low carb meal prep and lunch. These keto sweet chili chicken rolls are delicious, so even the kids will love them! They’re also high protein.

Ingredients

• 1.5 pounds chicken breast (700g, flattened)
• 4 tbsp olive oil
• 3 cloves of garlic (minced)
• 2 tsp paprika
• 2 tbsp sweet chili sauce (low carb)
• 1/2 red bell pepper (cut into thin strips)
• 1 1/2 cup green beans
• 1/3 cup white onion (cut into thin strips)

Instructions

1. Flatten chicken breasts with a meat hammer. Cut each breast into smaller pieces (3×4 inch (7×10 cm)). Mix olive oil with minced garlic, paprika, and sweet chili sauce.
2. Marinate chicken and store in a ziplock bag or a covered bowl for 30 minutes. Preheat the oven to 430F (220C).
3. Cut red bell pepper and white onions into thin strips. Take a few pieces of green beans, red bell pepper, and white onion. Wrap them up with chicken and secure with toothpicks.
4. Bake for 25 minutes in the oven.

6. Hawaiian Chicken Bowl (399 kcal)

Hawaiian Chicken Sheet Pan is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 bowls’]

This low-calorie, gluten-free, and dairy-free Hawaiian chicken sheet pan meal is naturally sweet, smoky, tangy, and tropical! Loaded with juicy chicken, bell peppers, and sweet pineapple.

Ingredients

• 1.5 lb chicken breasts (cut into 1-inch cubes)
• 1 tbsp olive oil
• 1 tbsp garlic powder
• 2 tsp coriander powder
• 2 tsp ginger powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 red bell pepper (diced)
• 1 yellow bell pepper (diced)
• 1 green bell pepper (diced)
• 1 red onion (cut into chunks)
• ½ cup Hawaiian-style BBQ Sauce (use Primal Kitchen for dairy-free option)
• 1 cup pineapple chunks (drained if canned)
• 1 fresh lime (juiced)
• Sesame seeds
• Cilantro (chopped)

Instructions

1. Preheat the oven to 350F. Spray a large baking sheet with oil.
2. In a large mixing bowl, combine olive oil, garlic, coriander, ginger powder, salt and black pepper. Give them a mix. Now, add the chicken and toss until the chicken is fully covered with the spices.
3. Now, add in the bell peppers, red onion, and BBQ sauce. Coat all of the ingredients with the sauce. Use your hands for the best effect.
4. Spread the mixture onto the baking sheet as evenly as possible. Bake in the oven for 20 minutes, then remove and top up with pineapple chunks throughout the whole baking sheet. Pop back into the oven for 10-15 minutes until the chicken is fully cooked.
5. Remove from the oven; garnish with fresh lime juice, sesame seeds, and cilantro before serving.

7. Lazy Pesto Chicken Bake (347 kcal)

Lazy Pesto Chicken Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘6’, ‘6 plates’]

Get all the delicious earthy flavor of basil pesto mixed with gooey mozzarella cheese. This dish is simple, high protein, low-carb, gluten-free, and packed with 40 grams of protein.

Ingredients

• 4 chicken breasts (boneless and skinless)
• ½ tsp kosher salt
• ¼ tsp black pepper
• ½ cup basil pesto (divided)
• 1 cup mozzarella (shredded)

Instructions

1. Preheat your oven to 375F. Lightly grease a 9×12-inch baking dish with cooking spray
2. Slice each chicken breast lengthwise into three strips. Season the chicken pieces with salt and black pepper.
3. Spread ¼ cup of the pesto evenly across the bottom of the dish.
4. Arrange the chicken strips in the dish and spread the remaining ¼ cup pesto over the top.
5. Cover the dish with aluminum foil and bake for 25 minutes.
6. Remove the foil, sprinkle the mozzarella cheese over the chicken, and return the dish to the oven uncovered. Bake for an additional 5 minutes, or until the cheese melts and the chicken is fully cooked.
7. For a lightly golden top, you can broil for 2–3 minutes at the end.

8. Fajita Chicken Casserole (363 kcal)

Fajita Chicken Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 chicken breasts’]

Cheesy fajita chicken casserole recipe that’s perfect for family dinner. Low carb, high protein, and gluten-free!

Ingredients

• 4 small chicken breasts (skinless, boneless)
• 1 tbsp olive oil
• 1 red bell pepper (seeded and cut into strips)
• 1 green bell pepper (seeded and cut into strips)
• 1 yellow onion (finely chopped)
• 1 cup mozzarella (shredded)
• Fresh cilantro (chopped)
• 1 tsp cumin powder
• 1 1/2 tsp chili powder
• 2 tsp garlic powder
• 1 tbsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven to 400F. Spray a baking dish with oil.
2. In a small bowl, combine Fajita seasoning ingredients. Use most of it to cover the chicken breasts, but leave a little bit aside for vegetables.
3. Place chicken breasts in the baking dish and drizzle with olive oil. Now, top them up with bell peppers and onion. Sprinkle with the remaining Fajita seasoning.
4. Finally, top them up with shredded mozzarella.
5. Bake in the oven for 25-30 minutes until the chicken is cooked through. It will depend on how thick the chicken breasts are; the thicker they are, the longer they’ll take to cook.
6. Once cooked, broil for 2 minutes to crisp up the top. Garnish with cilantro before serving.

9. Salsa Fresca Chicken Bake (377 kcal)

Salsa Fresca Chicken Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 plates’]

This salsa fresca chicken features zesty salsa fresca, melty cheese, and a hint of spice to make the perfect meal if you’re craving Mexican flavors. Low carb, high protein, gluten-free and low in calories!

Ingredients

• 2 cups cherry tomatoes (diced)
• 1 medium white onion (chopped)
• 1 large jalapeño (chopped)
• A bunch of cilantro (chopped)
• 1/2 lime (juiced)
• 1/2 tsp salt (divided)
• 2 lbs chicken breast (boneless and skinless, diced)
• 1/2 tsp cumin
• 1 tsp paprika powder
• 1 tbsp garlic powder
• 1/4 tsp red chili pepper flakes
• 1/4 tsp black pepper
• 1 cup shredded mozzarella

Instructions

1. Preheat the oven to 400F. Prepare a 9×13 casserole dish and spray it with oil.
2. In a bowl, combine cherry tomatoes, chopped onion, jalapeno, cilantro, lime juices and 1/4 tsp salt.
3. Place diced chicken on the baking sheet and cover with cumin, paprika, garlic powder, red chili pepper flakes, and black pepper. Make sure the chicken is covered well with all the seasonings.
4. Finally, cover the chicken with the tomato mix and top up with shredded mozzarella.
5. Bake in the oven uncovered for 25-30 minutes until the chicken has fully cooked.
6. Garnish with extra cilantro before serving.

10. Spicy Pineapple Chicken (324 kcal)

Spicy Pineapple Chicken Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT50M · Yield: [‘3’, ‘3 meal prep bowls’]

A quick, sweet, spicy pineapple chicken stir-fry you can meal prep! It’s a lovely, delicious, Asian-inspired meal prep recipe.

Ingredients

• 3 tbsp soy sauce
• 4 tbsp pineapple juice (from can)
• 1 tbsp chilli sauce
• 2 cloves garlic (minced)
• 1 tsp fresh ginger (grated)
• 1/4 tsp red pepper flakes
• 1 lb chicken thighs (skinless & boneless (cubed))
• 1 tbsp olive oil
• 1/2 white onion (sliced)
• 1 jalapeño (sliced)
• 14- ounce can pineapple chunks (drained)
• 1/2 tsp salt
• 1 tbsp green onion (sliced)

Instructions

1. Drain the can of pineapples, leaving out the juice. Combine soy sauce, pineapple juice, chili sauce, garlic, ginger, and pepper flakes in a bowl.
2. Cube the chicken thighs and add them to the marinade. Make sure all of it is covered, marinate in the fridge for 20 minutes or so.
3. Heat the olive oil in a skillet over medium heat. Add in the onion, jalapeno. Cook for 1-2 minutes.
4. Add in the chicken with the marinade. Afterward, turn up the heat and cook for 10-15 minutes until the chicken is fully cooked.
5. Finally, add in pineapple and salt. Cook for another 3-5 minutes. Sprinkle with green onion before serving.
6. For meal prep:Serve with rice of your choice. Keep refrigerated for up to 3 days.

11. Buttered Cod (297 kcal)

Buttered Cod is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT6M · Total: PT16M · Yield: [‘4’, ‘4 plates’]

All you need is a pan to make this wonderful buttery cod. It’s garlicky and lemony, and ready in just 16 minutes! Gluten-free, keto, low-carb and high-protein.

Ingredients

• 1 1/2 lbs cod fillets (cut into smaller pieces)
• 6 tbsp unsalted butter
• ¼ tsp garlic powder
• 1/4 tsp onion powder
• ¾ tsp paprika
• ½ tsp salt
• ¼ tsp ground black pepper
• 1/2 lemon (juiced)
• Fresh parsley (chopped)
• Lemon slices

Instructions

1. In a small bowl, combine garlic powder, onion powder, paprika, salt and black pepper
2. Season the cod pieces with the mixture of seasoning.
3. Heat up a large skillet over medium-high heat with 2 tbsp of butter. Add in the cod and cook for 2 minutes.
4. Lower the head and gently flip the cod. Add the remaining butter and cook for another 3-4 minutes.
5. Let the butter completely melt and fish cook. Don’t overcook so the cod doesn’t completely fall apart.
6. Drizzle the skillet with freshly squeezed lemon juice garnish with parsley and lemon slices.

12. Chicken Mozzarella Bake (395 kcal)

Chicken Mozzarella Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT34M · Total: PT49M · Yield: [‘4’, ‘4 chicken breasts’]

This Chicken Mozzarella Bake is cheesy, savory, and flavorful. It’s a high-protein dinner recipe you can make in just one pan. Just pop this gluten-free chicken dinner into the oven, and 30 minutes later you’ve got yourself a perfect keto dish!

Ingredients

• 4 small chicken breasts (skinless, boneless, thin or pounded out)
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp Italian seasoning
• Salt & black pepper (to taste)
• 2 tbsp extra virgin olive oil
• 1 can chopped tomatoes (16 oz)
• 3 garlic cloves (minced)
• 1/2 red onion (finely chopped)
• 2 tsp oregano
• salt and black pepper to taste
• 1 cup grated mozzarella
• A few basil leaves (chopped for garnish)

Instructions

1. Preheat the oven to 375F.
2. Take your chicken breasts. Make sure the breasts you use are smaller and thinner, if not, pound them out to ensure they have flavor later on.
3. On a cutting board, make cuts on one side of the chicken breasts without fully cutting through. This will help for the seasonings to get inside the meat.
4. Flip your chicken breasts on the board and sprinkle with half of the garlic powder, onion powder, Italian seasoning, salt and black pepper. Rub the seasoning in.
5. Place your chicken breasts into a baking dish with the cut-up side facing up.
6. Sprinkle with the remainder of the seasonings so both sides are covered. Drizzle with olive oil.
7. Rub it in like you did with the other side. The more seasoning gets inside the cuts, the more flavor there’ll be.
8. In a bowl mix together sauce ingredients: chopped tomatoes, minced garlic, red onion, oregano, salt and black pepper.
9. Cover chicken breasts with tomato sauce and sprinkle with grated mozzarella.
10. Bake in the oven for 25-30 minutes. Broil for 2 minutes afterwards to golden up the cheese. Make sure it doesn’t burn, so watch the oven.
11. Serve with chopped basil sprinkled over the top.

13. Burger in a Bowl (360 kcal)

Healthy Burger in a Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT13M · Cook: PT7M · Total: PT20M · Yield: [‘4’, ‘4 bowls’]

This burger in a bowl is a healthier, low carb version of your regular burgers. Just as packed with flavor but without the carbs. Makes for a perfect high protein, low carb, low calorie, gluten-free lunch.

Ingredients

• 1 large head romaine lettuce (chopped)
• 1 lb lean ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• 4 tbsp sour cream
• 4 tbsp ketchup
• 2 tbsp soy sauce
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp maple syrup
• Salt and black pepper (to taste)
• 1 avocado (sliced)
• 1/2 red onion (sliced)
• 2 large pickles (sliced)
• 1 cup cherry tomatoes (halved)

Instructions

1. Heat up your skillet and add in beef mince. Add garlic powder, onion powder, Italian seasoning, salt and black pepper. Cook until browned for about 5-7 minutes.
2. Remove excess liquid and remove from the heat.
3. Combine all the sauce ingredients to make burger sauce.
4. Assemble your bowls. Add in a layer of lettuce, ground beef, cover with avocado, red onion, pickles and cherry tomatoes.
5. Drizzle the bowls with burger sauce and add a sprinkle of salt and black pepper.

14. Mediterranean Stuffed Salmon (234 kcal)

Mediterranean Stuffed Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 salmon fillets’]

This flavorful salmon is filled with a delicious mix of spinach, feta, and sun-dried tomatoes. A healthy, high protein dinner that’s low-carb and gluten-free.

Ingredients

• 1/2 cup sun-dried tomatoes (drained and roughly chopped)
• 3 cups baby spinach
• 1/2 cup feta cheese (crumbled)
• 2 tsp Italian seasoning
• 1/2 tsp sea salt
• 1 1 lb sockeye salmon fillet
• Cooking spray
• Sea salt (to taste)

Instructions

1. Preheat the oven to 350F. Line a baking sheet with parchment paper.
2. Heat up a small saucepan over medium-high heat. Add in the sun-dried tomatoes and bring them to a sizzle. Add in the baby spinach and cook until wilted. Don’t be afraid to move it around with a spatula.
3. Remove the saucepan from the heat and add in feta cheese, Italian seasoning, and salt. Give it all a very good stir.
4. Take the sockeye salmon fillet, pat it dry with paper towels, and cut it into 4 equal-sized fillets. Now, cut each fillet lengthwise without fully cutting through and leaving 1/2 inch of the fillet still attached.
5. Spray the salmon fillets with cooking spray lightly. Sprinkle with the sea salt and place on the baking sheet with parchment paper.
6. Stuff each salmon fillet with the stuffing mixture.
7. Pop into the oven and bake in for 25-30 minutes until the salmon has cooked through. Serve warm.

15. Cottage Cheese Chicken Salad (316 kcal)

Cottage Cheese Chicken Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Yield: [‘2’, ‘2 bowls’]

This cottage cheese chicken salad is creamy, satisfying, and loaded with 38g of protein. A high-protein, low-carb, and gluten-free.

Ingredients

• 1/2 cup low-fat cottage cheese
• 1/2 tsp Dijon mustard
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• Salt and black pepper (to taste)
• 1 cup rotisserie chicken (chopped into small chunks)
• 1/4 cup jarred banana peppers (drained and diced)
• 1 celery stick (diced)
• 1/2 red onion (diced)
• 1 green onion (thinly sliced)

Instructions

1. Add cottage cheese, Dijon mustard, onion powder, garlic powder, salt and black pepper into a food processor. Pulse until smooth.
2. In a large mixing bowl, combine rotisserie chicken, banana peppers, celery, red onion, green onion and blended cottage cheese. Mix well and season with salt and black pepper.
3. Serve immediately or store in the fridge.

16. Southwest Chicken Salad (354 kcal)

Southwest Chicken Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Total: PT25M · Yield: [‘6’, ‘6 bowls’]

This high-protein Southwest chicken salad is bursting with smoky, tangy, and mildly spicy flavors, finished with a refreshing citrus twist. High protein and gluten-free.

Ingredients

• 1 lb cooked chicken (shredded)
• 1 can (15.5 oz black beans, drained and rinsed)
• 1 can (15.25 oz corn, drained)
• 1 fresh jalapeño (deseeded, finely chopped)
• 1 cup cherry tomatoes (cut into quarters)
• 1 small red onion (finely chopped)
• ¼ cup pumpkin seeds
• ¾ cup Greek yogurt
• 2 fresh limes (juiced)
• 1 tbsp chili powder
• 1 tsp garlic powder
• 1 tsp cumin
• 1 tsp paprika
• ¼ tsp salt

Instructions

1. In a medium bowl, combine all of the dressing ingredients.
2. In a large bowl, combine shredded chicken, black beans, corn, jalapeno, cherry tomatoes, red onion, and pumpkin seeds.
3. Now, cover with the dressing and stir to combine.
4. Serve immediately.

17. Shrimp Buddha Bowls (323 kcal)

Shrimp Buddha Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT50M · Total: PT80M · Yield: [‘4’, ‘4 bowls’]

These Shrimp Buddha Bowls are so good! Garlickly, naturally sweet, filling and delicious. These bowls are low calorie, high protein, gluten-free and dairy-free.

Ingredients

• 1 lb shrimp (precooked)
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 large sweet potato (peeled and cubed)
• 1 tbps olive oil
• 1 tsp garlic powder
• ½ lb asparagus (trimmed)
• ½ tbsp olive oil
• 1 tsp garlic powder
• 4 cups kale (chopped)
• 1 tsp olive oil
• 1 tsp wholegrain mustard
• ½ cup dry quinoa (cooked according to instructions)
• salt and black pepper (to taste)
• 1 tbsp wholegrain mustard
• 1 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tbsp honey

Instructions Vegetables

1. Preheat the oven to 400F. In a large bowl, combine sweet potato with 1 tbsp olive oil and 1 tsp garlic powder. Spread them on a baking sheet, leaving some space for asparagus for later, and pop into the oven for 20 minutes.
2. Combine asparagus with ½ tbsp olive oil and 1 tsp garlic powder. Put aside.
3. Heat up your frying pan. Add in the kale, 1 tsp olive oil, and 1 tsp wholegrain mustard. Sauté for about 3-5 minutes, mixing throughout. Remove from heat and transfer to a bowl.
4. After the sweet potatoes have cooked for 20 minutes, take out the baking sheet and add in the asparagus. Pop into the oven for another 15 minutes.

Quinoa

1. While cooking vegetables, make quinoa according to instructions with a pinch of salt and black pepper. Takes about 10 minutes to cook in total.

Shrimp

1. Heat up the frying pan that had kale in it. Add 1 tsp olive oil, then shrimp, cover with garlic powder and paprika. Let it cook for 4-6 minutes, flipping them midway so they cook throughout.
2. Remove from heat.

Dressing

1. Combine all the ingredients for the dressing in a small bowl. Give it a good mix.

Meal prep assembly

1. Assemble 4 meal prep bowls, starting with quinoa, then kale, sweet potatoes, and asparagus. Top up with shrimp and drizzle with the dressing.
2. Store in the fridge for up to 3-4 days. Enjoy cold or reheated.

18. Herb Crusted Salmon (333 kcal)

Herb Crusted Salmon (Whole30, Paleo) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 salmon fillets with tomatoes’]

A quick sheet pan dinner you can make! It’s refreshing, herby, garlicky, and full of nutrition. A low carb, Whole30, low calorie, high protein, and Paleo-friendly.

Ingredients

• 4 salmon fillets (around 1lb (skin on, raw))
• 8 garlic cloves (minced)
• 1/2 cup fresh parsley (finely chopped)
• 1/2 cup fresh basil (finely chopped)
• 1 tbsp olive oil
• a pinch salt
• a pinch of black pepper
• 5 cups cherry tomatoes
• 2 tbsp balsamic vinegar
• a pinch salt
• a pinch of black pepper

Instructions

1. Preheat the oven to 400F.
2. On a sheet pan with parchment paper on, assemble tomatoes on one side. Sprinkle with salt, black pepper, and drizzle with balsamic vinegar.
3. In a small bowl, press in garlic cloves, add finely chopped herbs and olive oil. Combine so the ingredients bind together and form a rub.
4. Place salmon fillets on the sheet pan, sprinkle with salt and black pepper. Then, rub the herb mixture on top.
5. Cook in the oven for 20 minutes until salmon is fully cooked and tomatoes are bursting.

19. Cheesy Broccoli Chicken Bake (354 kcal)

Chicken Broccoli Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT23M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

This chicken broccoli bake is cheesy, filling and so yummy. A flavorful meal that’s low carb, high protein and gluten-free.

Ingredients

• 1 1/2 cups diced chicken breast
• 4 cups broccoli florets
• 1/2 cup cream cheese
• 2 tbsp mayonnaise
• ¾ cup cheddar (grated)
• 1/2 tsp garlic powder
• ½ tsp onion powder
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven to 375F. Spray a baking dish with oil.
2. Boil up a large pot of water. When the water is boiling, add in the diced chicken and broccoli florets. Boil them for around 5 minutes until the broccoli is tender and the chicken has cooked.
3. Drain the water and set the broccoli with chicken aside.
4. In a large bowl, combine cream cheese with mayonnaise, ½ cup grated cheddar, garlic powder, onion powder, salt, and black pepper.
5. Mix cooked chicken and steamed broccoli with the cheese mixture inside the baking dish. Level it out.
6. Sprinkle with the remaining ¼ cup of cheddar cheese.
7. Bake for 15 minutes and then broil for 2-3 minutes until the cheese goldens up.

20. Southwest Chicken Casserole (376 kcal)

High Protein Southwest Chicken Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT55M · Total: PT75M · Yield: [‘6’, ‘6 plates’]

Bold southwest flavors meet tender chicken and rice in this easy casserole. High in protein, gluten-free, and perfect for meal prepping!

Ingredients

• 1 cup basmati rice (uncooked)
• 1/2 medium yellow onion (finely chopped)
• 2 garlic cloves (minced)
• 1 cup chicken broth
• 1.5 lbs chicken breasts (skinless & boneless, cut into 1-inch cubes)
• 1 14 oz can black beans (rinsed and drained)
• 1 12 oz can corn (drained)
• 16 oz jar salsa
• 1/2 tsp chili powder
• 1/2 tsp paprika
• 1/2 tsp black pepper
• 1 cup cheddar cheese (shredded)

Instructions

1. Preheat the oven to 360F and prepare a 9×13 casserole dish.
2. Cover the bottom of the casserole dish with basmati rice, chopped onion, minced garlic and chicken broth. Combine all of the ingredients inside the casserole dish.
3. Now add chicken, black beans, corn, salsa, chili powder, paprika, and black pepper. Stir slightly to combine, but keep the rice at the bottom of the casserole dish as much as possible.
4. Level all the casserole ingredients out and sprinkle with shredded cheddar cheese.
5. Cover with foil and bake for 45 minutes. Then remove the foil and bake for another 10 minutes uncovered until the cheese melts.

21. Chicken Meatballs Meal Prep (400 kcal)

Chicken Meatballs Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT22M · Total: PT42M · Yield: [‘4’, ‘4 meal prep bowls’]

These chicken meatball bowls are flavorful, slightly spiced and garlicky. Filling, yummy, low carb, high protein, gluten-free and low in calories with just 400 kcal per bowl.

Ingredients

• 1 lb ground chicken
• 1/2 cup cheddar cheese (shredded)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 cup fresh parsley (chopped)
• Salt and black pepper (to taste)
• 3 tbsp butter (divided)
• 1/2 fresh lemon (juiced)
• 1/2 cup chicken stock
• 1 tbsp Sriracha sauce
• 2 medium cauliflower heads (grated into rice)
• Chopped parsley
• Lemon slices

Instructions Cauliflower Rice

1. Make cauliflower rice by grating the cauliflower heads or pulsing cauliflower florets in a food processor.
2. Cover a large plate with the cauliflower rice, add 1 cup of water, and cook on the highest setting in the microwave for about 5-7 minutes. It’ll steam the cauliflower rice.
3. Alternatively, you can steam cauliflower florets and then pulse in a food processor to make the rice.

Chicken Meatballs

1. In a large bowl, combine ground chicken with cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt and black pepper. Combine well with your hands.
2. Roll up 12 meatballs out of the mince and set aside.
3. Heat up a large skillet to medium-low heat. Add 2 tbsp of butter and cook the chicken meatballs for 8-10 minutes on all sides until they have browned and cooked through. While cooking, baste the meatballs with the butter juices so they thoroughly cook through.
4. Add the remaining 1 tbsp of butter to the skillet, squeeze in the lemon juice, and pour in the chicken stock and sriracha sauce. Cook for another 4-5 minutes, stirring regularly until some of the water evaporates.

Meal Prep Assembly

1. Divide cauliflower rice into 4 food containers. Top each container with 3 chicken meatballs, and pour the sauce over the meatballs and cauliflower rice. Garnish with chopped parsley and lemon slices.
2. Store in the fridge for up to 3-4 days and reheat in the microwave before eating.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.