27 Low-Calorie High Protein Meals for This Christmas

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. Salmon with Asparagus and Lemon Sauce

Salmon with Asparagus and Lemon Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT27M · Yield: [‘1’, ‘1 meal prep containers’]

Juicy salmon and crips asparagus topped with a lemon sauce—this low-carb, high-protein meal is perfect for easy gluten-free meal prep in under 30 minutes.

Ingredients

• 2 salmon fillets
• Salt and black pepper (to taste)
• 1 tsp olive oil
• 2 bunches of asparagus (rinsed and trimmed)
• 2 cloves garlic (minced)
• 1/2 cup vegetable broth (low-sodium)
• 2 tbsp butter
• 1/2 lemon (juiced)
• 1 tbsp hot sauce
• 1 tbsp parsley (finely chopped)
• 1 cup cherry tomatoes (halved)
• 1/2 small red onion (finely chopped)
• 1 tsp olive oil
• Salt and black pepper (to taste)
• Slices of lemon

Instructions

1. In a medium bowl, combine cherry tomatoes, red onion, olive oil, salt, and black pepper. Set aside.
2. Season salmon fillets with salt and black pepper and let them sit.
3. Place a pot of water over medium-high heat, bring water to boil and add in the asparagus. Let it boil for 2-3 minutes and then submerge them into iced water. Drain and set aside.
4. Place a large skillet over medium-low heat. Add in the olive oil and cook salmon both sides until golden brown. Will take around 8-10 minutes. Remove from the skillet and set aside.
5. Add garlic to the same skillet followed by vegetable broth. Bring to simmer. Then, add in the butter, squeeze in the lemon, add hot sauce and parsley. Stir to combine.
6. Now, add in the asparagus and toss it for 2-3 minutes to let it cook. Add the salmon back into the skillet and let it reheat for 1-2 minutes.
7. Divide the salmon, asparagus, and tomato mix into the meal prep containers. Garnish with lemon slices. Store in the fridge for up to 3-4 days.

2. Chili Chicken Stir Fry

Chili Chicken Stir Fry 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 bowls’]

Spicy, flavorful, and quick to make—this chili chicken stir fry is the perfect gluten-free, dairy-free, high-protein, and low-carb meal.

Ingredients

• 1 lb chicken breasts (skinless and boneless, thinly sliced)
• 1 tbsp garlic powder
• 2 tbsp chili powder
• Salt and black pepper (to taste)
• 2 tbsp avocado oil
• 2 green bell peppers (thinly sliced)
• 1 white onion (thinly sliced)
• 3 garlic cloves (minced)
• 2 14 oz cans fire-roasted diced tomatoes
• 2 tbsp Parmesan cheese (grated)

Instructions

1. In a large bowl, combine chicken, garlic powder, chili powder, salt and black pepper.
2. Heat a large skillet over medium-high heat with avocado oil. Add in the chicken and cook for 7-10, stirring throughout.
3. Now, add in green bell peppers, onion, and garlic cloves. Stir well to combine all of the ingredients. Pour in the 2 cans of diced tomatoes, cover with a lid, and let it simmer for 5 minutes. Lower the heat if you feel it’s burning up.
4. Stir well and make sure the chicken is fully cooked and the peppers are soft before removing from the stove. Garnish with parmesan before serving.

3. Meatballs with Cheese and Marinara Sauce

Meatballs with Cheese and Marinara Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [’15’, ’15 meatballs’]

Satisfy your cravings with these high protein meatballs baked with gooey cheese. It’s high protein, gluten-free and low-carb.

Ingredients

• 1 lb ground beef
• 1 cup grated Parmesan cheese
• 1 cup shredded mozzarella cheese
• 1 cup marinara sauce
• 1 egg
• 1 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp chili flakes (optional)
• 1 tbsp chopped fresh parsley
• 1 clove garlic (minced)
• 1 tsp thyme

Instructions

1. Prepare the mixture: In a large bowl, combine the ground beef, Parmesan cheese, salt, chili flakes, parsley, pepper, thyme, garlic, and egg. Mix well with your hands until fully integrated.
2. Form the meatballs: Use a #20 scoop to make evenly sized meatballs and shape them with your hands.
3. First bake: Place the meatballs in an oven-safe dish and bake at 390F for 15 minutes.
4. Flip and continue baking: Turn the meatballs over and bake for another 10 minutes until golden.
5. Add sauce and cheese: Remove the dish from the oven, cover the meatballs with marinara sauce, and sprinkle with mozzarella cheese.
6. Final bake: Return to the oven for 10 more minutes, or until the cheese melts and turns golden brown.
7. Garnish with fresh parsley or basil leaves. Serve hot, with mashed potatoes or pasta if desired.

4. Mediterranean Stuffed Salmon

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.

5. Sausage and Cabbage Skillet

Sausage and Cabbage Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT9M · Cook: PT21M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

An easy one-pan dinner you can make in just 30 minutes. Smoky, flavorful, filling. Low in calories, keto-friendly and gluten-free.

Ingredients

• 13 oz smoked sausage (sliced)
• 1 tsp olive oil
• 1 tbsp butter
• 1/2 medium yellow onion (finely chopped)
• 2 cloves garlic (minced)
• 4 cups white cabbage (chopped into small pieces)
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Heat up a large skillet over medium-high heat and add 1 tsp olive oil.
2. Brown up smoked sausage until it’s lightly crispy. It will take about 5-7 minutes. Remove the sausage from the skillet and put aside.
3. Add butter and chopped onion. Sauté for 4 minutes until the onion is translucent.
4. Then, add in garlic, cabbage, onion powder, garlic powder and paprika into the skillet. Stir well and cook the cabbage. It will take 4-10 minutes depending on how crispy or soft you like the cabbage, so keep on testing while cooking.
5. Once the cabbage has cooked through, add the sausage back into the skillet. Add salt and black pepper. Stir to combine well and cook until it heats up.

6. High Protein Broccoli Cheddar Soup

High Protein Broccoli Cheddar Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘6’, ‘6 bowls’]

This rich and creamy broccoli cheddar soup is made with cottage cheese for extra protein. A gluten-free soup that is high in protein, and comes together in just 45 minutes.

Ingredients

• 1 tbsp butter
• 1 large yellow onion (diced)
• 2 large carrots (peeled and diced)
• 2 stalks celery (diced)
• 3 cloves garlic (minced)
• 2 tsp paprika
• 2 tsp oregano
• 1/4 cup all-purpose flour (or any other flour if gluten-free)
• 3 cups vegetable broth
• 2 medium heads of broccoli (chopped (around 4 cups))
• 2 cups milk (I used 1%)
• 1 cup cheddar cheese (shredded)
• 1 cup cottage cheese (low-fat, blended)
• Sea salt (to taste)
• Black pepper (to taste)

Instructions

1. Place a large pot over medium heat. Add in the butter, onion, carrots, and celery. Cook for about 10-12 minutes and stir frequently.
2. Add the garlic and cook for 30s.
3. Now, add in the paprika, oregano and flour. Stir to coat all the vegetables with spices and flour.
4. Add in the vegetable broth and broccoli, bring to a simmer and let it cook for 8-10 minutes until broccoli softens.
5. Lower the heat, add in the milk and let the milk heat up but don’t try to bring it to simmer.
6. Add the cheddar cheese and cottage cheese, stirring until the cheese melts. Keep the stove on low heat to prevent milk from curdling. Add more vegetable broth if the soup gets too thick.
7. Use an immersion blender to blend the soup inside the pot once it’s off the heat.
8. Salt and pepper to your taste before serving.

7. Crockpot Mississippi Chicken

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!

8. Baked Shrimp and Broccoli Foil Packs

Baked Shrimp and Broccoli Foil Packs is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Yield: [‘2’, ‘2 foil packets’]

Enjoy baked shrimp and tender-crisp broccoli is seasoned with bold, zesty flavors—all wrapped up in an easy, no-mess foil pack. High in protein, Paleo-friendly, gluten-free, and dairy-free.

Ingredients

• 1 lb medium raw shrimp (peeled and deveined)
• 1 large head of broccoli (cut into florets)
• 2 garlic cloves (minced)
• 1/2 lemon (juiced)
• 2 tbsp butter
• 2 tbsp chicken broth (divided)
• Fresh parsley (chopped)
• 1 tsp Italian seasoning
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• Salt and black pepper (to taste)

Instructions

1. Preheat the oven to 425F. Prepare a baking sheet.
2. Cut aluminium foil into two square 14’’x14’’ sheets. Lay them down.
3. In a small bowl, combine all the seasoning ingredients.
4. Then, cover the shrimp with the spice mix. Place the shrimp in the middle of the aluminium sheets, dividing evenly.
5. Place broccoli florets on one side of the shrimp, add garlic over the shrimp and broccoli, and squeeze over the lemon juice.
6. Cover each stack with 1 tbsp of butter and 1 tbsp of chicken broth on each.
7. Wrap the packets and make sure you don’t wrap them too tightly.
8. Transfer onto the baking sheet and bake in the oven for 15 minutes until the shrimp has cooked through.
9. Unwrap the foil packets and garnish with fresh parsley before serving.

9. Meatballs Pasta Casserole

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

Recipe details: Prep: PT20M · Cook: PT45M · Total: PT65M · Yield: [‘8’, ‘8 small bowls’]

This hearty meatball pasta casserole makes for a deliciously satisfying meal. Cheesy, comforting and flavorful, on top of it – high protein.

Ingredients

• 1 lb ground beef
• 1/4 cup breadcrumbs
• 1/4 cup grated parmesan
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp Italian seasoning
• salt and black pepper (to taste)
• 1 large egg
• 2 cups uncooked penne pasta
• 1 24 oz jar marinara sauce
• 2 cups beef broth
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp red pepper flakes (optional)
• salt and pepper (to taste)
• 2 cups mozzarella cheese (shredded)
• fresh basil (chopped)

Instructions

1. Preheat the oven to 425F. Spray a 9×13 baking dish with oil.
2. In a large bowl, combine ground beef, breadcrumbs, parmesan, garlic powder, onion powder, Italian seasoning, salt, black pepper, and egg. Combine as well as you can with your hands.
3. Let the mixture sit for 5 minutes. Then, roll the mixture into 16 meatballs. About 2 tbsp in volume each.
4. In a baking dish, add uncooked pasta, marinara sauce, beef broth, Italian seasoning, garlic powder, onion powder, red pepper flakes, salt, and black pepper. Stir and combine everything well.
5. Place meatballs into the baking dish, pressing them in so they’re submerged inside the mixture.
6. Cover with aluminum foil and bake in the oven for 35-45 minutes, depending on the pasta.
7. Remove from the oven and take off the aluminum foil. Stir the casserole a little bit with a spatula without breaking apart the meatballs. Check that the pasta has cooked and is al dente. If not, return to the oven with the foil on and bake a little longer until it softens.
8. Sprinkle with shredded mozzarella, covering the whole casserole.
9. Return the baking dish back to the oven uncovered and cook for 5-10 minutes until the cheese melts and bubbles.
10. Garnish with chopped basil and serve hot.

10. Cottage Cheese Pasta

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

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

Looking for a healthy but creamy pasta recipe? This cottage cheese pasta is high protein, satisfying, and incredibly simple to make.

Ingredients

• 3 cups uncooked rigatoni pasta
• 1 tbsp olive oil
• 1 medium yellow onion (chopped)
• 4 garlic cloves (minced)
• 1 lb chicken mince
• 2 tsp Italian seasoning
• A pinch red pepper flakes (optional)
• 1 24 oz jar marinara sauce
• ½ cup cottage cheese
• Salt and black pepper (to taste)
• Parmesan cheese (grated)
• Fresh basil

Instructions

1. Cook your rigatoni pasta according to instructions. Drain and set aside.
2. While the pasta is being cooked, heat up a large skillet over medium-high heat. Add olive oil, and chopped onion and saute for 4-5 minutes until translucent. Add garlic and saute for 30 seconds.
3. Add in the chicken mince, Italian seasoning, red pepper flakes, some salt, and black pepper. Gently break the mince apart with a spatula, coat with the seasonings, and cook until the chicken is fully cooked. It will take about 6-8 minutes.
4. While you’re cooking the chicken, blend marinara sauce and cottage cheese together. It should come out smooth and creamy.
5. Once the chicken has fully cooked, pour the blend into the skillet, add in cooked rigatoni, and stir all the ingredients to combine well. Let it cook for 2-3 minutes until all the ingredients warm up.
6. Garnish with parmesan cheese and basil before serving.

11. Air Fryer Salmon

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

Recipe details: Prep: PT10M · Cook: PT7M · Total: PT17M · Yield: [‘2’, ‘2 salmon fillets’]

Elevate your dinner with our healthy air fryer salmon recipe. Enjoy a guilt-free meal that’s rich in omega-3 fatty acids and low in calories! This high protein, low calorie, and low carb dinner is the easiest family dinner you’ll make.

Ingredients

• 2 x salmon fillets (fresh or slightly smoked)
• 2 tbsp soy sauce (low sodium)
• ½ tsp apple cider vinegar
• 1 tbsp honey
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp sesame seeds

Instructions

1. Mix together the sauce. Pour it over the salmon fillets and let them sit with the skin facing upwards for 5-10 minutes.
2. Preheat the air fryer for 5 minutes.
3. Spray the air fryer with 2 pumps of olive oil to prevent sticking and place the salmon fillets skin down. Pour over the sauce, making sure it covers the fillets beautifully.
4. Air fry for 7 minutes at 400F (200C).
5. Let them cool down for a few minutes before serving.

12. Low Carb Hamburger Soup

Low Carb Hamburger Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

This soup is the ultimate comfort food when you’re craving hamburgers but want a healthier low carb version. It’s gluten-free, dairy-free, low carb and high protein.

Ingredients

• 1 lb lean ground beef
• 1 medium yellow onion (finely chopped)
• 2 cloves garlic (minced)
• 4 cups cauliflower florets (cut into pieces)
• 1 small carrot (diced)
• 1 celery stalk (sliced)
• 14 oz can chopped tomatoes
• 6 cups beef broth
• 1 cup yellow string beans
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• Parsley (chopped)

Instructions

1. Place a large pot or Dutch oven over medium-high heat. Add in the beef mince, chopped onion, and garlic. Break the beef apart and cook until brown for around 7-10 minutes.
2. Add the rest of the ingredients into the pot, stir it, and bring to a boil. Now, reduce the heat and let the soup simmer for around 15 minutes until the vegetables are tender.
3. Serve with some chopped parsley on top.

13. Salsa Fresca Chicken Bake

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.

14. Crockpot Chicken Tacos

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

Recipe details: Prep: PT15M · Cook: PT300M · Total: PT315M · Yield: [’12’, ’12 tortillas’]

These crockpot chicken tacos are effortless and delicious. A high protein and low-carb meal perfect for any night of the week. They’re flavorful, delicious and so easy to assemble.

Ingredients

• 2 lbs chicken breasts (boneless, skinless)
• 1 yellow onion (finely chopped)
• 4 garlic cloves (minced)
• 16 oz chunky salsa
• 1/2 lime’s juice
• 2 tsp paprika
• 2 tsp ground cumin
• ¼ tsp chili powder
• ½ tsp ground coriander
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• 12 tortillas (Mission Carb Balance)
• 2 avocados (mashed)
• 4 tbsp sour cream
• 1 lime (sliced)
• Fresh cilantro (chopped)

Instructions

1. Add all the ingredients into the slow cooker except for tortillas and toppings. Mix everything, making sure the spices and salsa mixture all cover the chicken breasts.
2. Cover and cook on high for 3 hours or for 6 hours on a low function.
3. Once the chicken is tender, shred it using two forks. Give the whole mixture a good stir and cook for an additional 1 hour. This time, keep the lid slightly ajar to let the moisture evaporate.
4. Slightly toast your tortillas on a stovetop. Do about 20-30 seconds per side until they brown up a little bit and warm. You can use a slight amount of oil.
5. Top each tortilla with chicken. Top up with avocado mash, sour cream, lime slices, and fresh cilantro. Serve immediately.

15. Chicken Meatballs Meal Prep

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.

16. Garlic Butter Meatballs with Zucchini Noodles

Garlic Butter Meatballs with Zucchini Noodles is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

This garlic butter meatballs and zucchini noodles recipe is the ultimate healthy comfort food—high protein, gluten-free and low in carbs!

Ingredients

• 1/2 lb ground turkey
• 1/2 lb ground pork
• 1/2 cup shredded mozzarella
• 6 cloves garlic (minced, divided)
• 1 tsp Italian seasoning
• 1/2 tsp red crushed chili pepper flakes
• 1 crumbled bouillon cube
• Salt and black pepper (to taste)
• 1 cup fresh parsley (chopped)
• 3 tbsp butter
• 1/2 lemon (juiced)
• 1 tbsp Sriracha sauce
• 4 medium zucchini (spiralized)

Instructions

1. In a large bowl, combine ground turkey, ground pork, mozzarella, 4 cloves of minced garlic, Italian seasoning, red crushed chili pepper flakes, crumbled bouillon cube, salt, black pepper, and chopped parsley. Mix well and combine.
2. Roll approximately 12 meatballs out of the mixture in your hands and set them aside.
3. Place a large skillet over medium-high heat and add in 2 tbsp of butter. Add in the meatballs and cook for 8-10 minutes on all sides. You want to make sure the meatballs brown up and are cooked through, so keep on flipping them around. Once cooked, remove them from the skillet and set them aside.
4. Now, add the remaining 1 tbsp of butter into the skillet, squeeze in the lemon juice, Sriracha sauce, and 2 minced garlic cloves. Give everything a mix before adding in the spiralized zucchini.
5. Cook zucchini noodles for 3-4 minutes, stirring regularly until they’re done. Salt and pepper to taste, and push the zucchini noodles to the side of the skillet.
6. Add the meatballs back into the skillet, reheat them for a couple of minutes. Baste them with the liquids from the pan and serve immediately.

17. Chicken Fajita Casserole

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.

18. Low Carb Cabbage Soup

Low Carb Cabbage Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT36M · Total: PT46M · Yield: [‘6’, ‘6 bowls’]

The cabbage soup without the carbs but wth all the comforting flavors. It’s dairy-free, low-calorie, high-protein, Paleo, Whole30 and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 large onion (finely chopped)
• 2 cloves garlic (minced)
• 1 lb lean ground beef
• Salt and black pepper (to taste)
• 14 oz can chopped tomatoes
• 6 cups shredded cabbage
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp oregano
• 1/2 tsp thyme
• 1 bay leaf
• 5 cups beef broth
• Parsley (chopped)

Instructions

1. Heat up a large pot to medium-high heat and add olive oil.
2. Add in chopped onion and cook for 2-3 minutes until they have slightly softened.
3. Press in garlic cloves, add in ground beef, salt, and black pepper. Cook for 7-8 minutes, breaking the meat apart with a spatula.
4. Add chopped tomatoes, shredded cabbage, paprika, garlic, onion powder, oregano, thyme and bay leaf. Mix it all together very well.
5. Pour in the beef broth, stir it, and let it simmer for 25 minutes or so until the cabbage fully cooks.
6. Season with salt and black pepper to taste. Garnish with parsley before serving.

19. Creamy Chicken in Parmesan Sauce

Creamy Chicken in Parmesan Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 halves of chicken breasts’]

Cream and cheese, packed with flavor and deliciousness, and made just in one pan. This meal is creamy, high-protein, low-carb, and gluten-free.

Ingredients

• 2 chicken breasts
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 tsp oregano (divided)
• 3 tbsp butter (divided)
• 1 medium onion (finely chopped)
• 4 cloves garlic (minced)
• 1 cup sun-dried tomatoes (drained and chopped)
• 1/2 cup chicken broth (low sodium)
• 1/2 cup heavy cream
• 1/3 cup Parmesan (grated)
• 1 cup spinach
• Parsley (chopped)

Instructions

1. Season chicken breasts with salt, black pepper, and 1 tsp oregano.
2. Place a large skillet over high heat and add 2 tbsp of butter to it with some of the oil left after draining the sun-dried tomatoes.
3. Add in the chicken breasts and cook for 4 minutes on each side until browned. Once the chicken breasts have fully cooked and are no longer white, remove them from the pan and set them aside.
4. To make the sauce, lower the heat and add the remaining 1 tbsp of butter into the same pan. Add in the onion, garlic, the remaining 1 tsp of oregano, and sun-dried tomatoes. Cook for 2-3 minutes until onion softens.
5. Pour in the chicken broth, heavy cream, and Parmesan cheese. Mix to combine until the sauce is smooth. Let it simmer for 2-3 minutes, and add some salt and black pepper to taste.
6. Add in the spinach, stir, and cook until it wilts. It will take around 2-3 minutes.
7. Add chicken breasts back into the pan, cover them with the sauce, and let them cook until they heat up for 3-5 minutes.
8. Garnish with chopped parsley before serving.

20. Tex Mex Casserole

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

Recipe details: Prep: PT10M · Cook: PT41M · Total: PT51M · Yield: [‘9’, ‘9 slices’]

Tex Mex casserole is a comforting, easy-to-prepare dish and ideal for weeknight dinners. It’s flavorful, cheesy, full of beans and beef. High protein and gluten-free.

Ingredients

• 1 lb lean ground beef (95%)
• 1/2 cup onion (diced)
• 2 cloves garlic (minced)
• 1 tbsp tomato paste
• 3/4 cup chopped tomatoes
• 1/2 cup salsa
• 1 can black beans (drained and rinsed)
• 1 cup basmati rice (cooked)
• 2 cups cheddar cheese (grated)
• 1/4 cup green bell pepper (diced)
• Salt
• Black pepper

Instructions

1. Preheat the oven to 350F. Prepare a baking dish.
2. Heat a skillet to medium-high heat and brown up your ground beef. Break it apart while cooking. It will take around 5-7 minutes. Add some salt and black pepper to taste.
3. Drain the pan of the fats and then transfer the cooked beef onto a plate with paper towels. The paper towel will absorb the moisture and fats.
4. The skillet will have a little bit of fat left in it. Add diced onion to the skillet and cook until translucent. Around 3-5 minutes.
5. Now press in garlic cloves, stir for 60 seconds and add in the cooked beef back into the pan.
6. Add tomato paste, chopped tomatoes, and salsa into the skillet and combine well.
7. Then, add in the black beans (drained and rinsed) with cooked basmati rice. Combine all of the ingredients as well as you can.
8. Transfer the beef mixture to the baking dish. Level it out and cover it with grated cheddar cheese. Top up with green pepper.
9. Place in the oven and bake for 25 minutes. Broil for 2-3 minutes until the cheese becomes golden.

21. Chicken Mozzarella Bake

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.

22. Chicken Cauliflower Casserole

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

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

This is a comforting, delicious, flavorful and cheesy casserole made just in one pan. It’s low carb, high protein, gluten-free and soo yummy.

Ingredients

• 2 cups cooked chicken (shredded)
• 1 cup riced cauliflower (uncooked)
• 6 strips bacon (cooked and chopped)
• 1 tbsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup cream cheese
• 1/4 cup heavy cream
• 1 cup cheddar cheese (shredded)
• Parsley (chopped)

Instructions

1. Preheat the oven to 350F and spray the casserole dish with oil.
2. In a large bowl, mix together all of the ingredients except for the cheddar cheese and parsley. Then, mix in 1/2 cup of cheddar cheese.
3. Add the mixture to the casserole dish and level it out. Then, cover with the remaining 1/2 cup of cheddar cheese.
4. Bake in the oven until the cheese gets bubbly. It will take about 20 minutes.
5. Garnish with chopped parsley before serving.

23. Garlic Parmesan Chicken Bake

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

Recipe details: Prep: PT3M · Cook: PT17M · Total: PT20M · Yield: [‘4’, ‘4 chicken breast halves’]

Tender chicken baked with a golden garlic parmesan crust. Ready in just 20 minutes, this dish is gluten-free, low-calorie, and packed with protein.

Ingredients

• 2 chicken breasts
• 1 tbsp paprika (divided)
• 2 tsp onion powder
• 1 tsp garlic powder
• 1/2 tsp black pepper
• ½ tsp sea salt
• 1/2 lemon (juiced)
• 1 tsp Italian seasoning
• 1/2 cup parmesan (grated)
• 4 cloves garlic (minced)
• 2 tbsp olive oil
• 2 tbsp unsalted butter (melted)
• 1 tbsp fresh parsley (chopped)

Instructions

1. Preheat the oven to 400F and prepare a casserole dish.
2. In a small bowl, combine 1 tsp of paprika, onion, garlic powder, black pepper, and sea salt.
3. Cut the chicken breasts in half horizontally and season them with the spice mixture. Then, place them on a baking dish and squeeze the lemon juice all over them.
4. In another bowl, combine 2 tsp of paprika with Italian seasoning, parmesan, garlic, olive oil, butter, and fresh parsley.
5. Cover the chicken with the mixture.
6. Bake the chicken in the oven for 17-20 minutes until the chicken is fully cooked.
7. Garnish with some extra chopped parsley before serving.

24. Burger in a Bowl

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.

25. Broccoli Bacon Cheddar Chicken

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.

26. Buttered Cod

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.

27. Tomato Feta Soup

Tomato Feta Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT34M · Yield: [‘5’, ‘5 bowls’]

This simple yet flavorful tomato feta soup is ideal for cozy nights. Tomatoey and filling. It’s vegetarian, low-calorie, low-carb, and gluten-free.

Ingredients

• 2 tbsp olive oil
• 1/2 medium white onion (chopped)
• 2 cloves garlic
• 1 tbsp tomato paste
• 1 14 oz can chopped tomatoes
• 1/2 tsp salt
• 1/8 tsp black pepper
• 1 tsp pesto
• 1 tsp dried oregano
• 1 tsp dried basil
• 3 cups water
• 1/3 cup heavy cream
• 2/3 cup feta cheese (crumbled)
• Feta cheese (crumbled)
• Fresh basil

Instructions

1. Place a large pot over medium-high heat. Add olive oil and onion. Cook for 2 minutes until softened.
2. Add in garlic and cook for 1 minute. Then, add tomato paste, chopped tomatoes, salt and black pepper, pesto, dried oregano, dried basil, and water.
3. Mix all of the ingredients together. Bring to a boil, reduce the heat, and simmer for 20 minutes or so.
4. Using an immersion blender, blend all of the ingredients inside the pot until the soup is smooth.
5. Stir in heavy cream and feta cheese. Cook for about 1 minute.
6. Top up with crumbled feta and fresh basil before serving.

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.