53 Delicious Meals that are High in Protein but Low in Fat

If you want to achieve weight loss, bone health and even metabolism, then this amazingly delicious 53 meals that are high in protein but low in fat and witness the amazing results as soon as you start.

What Meals are High in Protein but Low in Fat?

Below are the 53 delicious meals high in protein but low in fat.

Breakfast High Protein, Low Fat Meals

Egg White Omelet with Spinach and Mushrooms
Egg whites are an excellent choice for a meal that is high in protein, low in fat. They provide pure protein without the cholesterol and fat found in whole eggs. Combined with fiber-rich spinach and mushrooms, this omelet is a nutrient-dense way to start the day.
Scrambled Egg Whites with Smoked Salmon
Egg whites offer a lean source of protein, while smoked salmon adds a boost of omega-3 fatty acids. This meal is high in protein, low in fat, and packed with essential nutrients that support muscle recovery and overall health.
Greek Yogurt with Berries and Chia Seeds
Greek yogurt is naturally high in protein and low in fat, making it an ideal breakfast option. The addition of berries and chia seeds provides antioxidants, fiber, and healthy omega-3s to support digestion and heart health.
Cottage Cheese with Pineapple Chunks
Cottage cheese is a powerhouse of protein while being low in fat. Paired with pineapple, it adds a natural sweetness and an extra dose of vitamins and digestive enzymes for a well-rounded, high-protein, low-fat meal.
Oatmeal with Whey Protein and Cinnamon
Oatmeal alone is a great source of fiber, but adding whey protein makes it a high-protein, low-fat meal that supports muscle growth and satiety. A sprinkle of cinnamon enhances the flavor and provides anti-inflammatory benefits.
Protein Pancakes (Made with Egg Whites, Oats, and Whey Protein)
These protein pancakes are a delicious and satisfying meal that is high in protein, low in fat. Using egg whites and whey protein eliminates unnecessary fats while delivering a complete protein profile that fuels the body.
Scrambled Tofu with Vegetables
Tofu is an excellent plant-based protein that is naturally low in fat. When scrambled with colorful vegetables, it creates a flavorful and nutritious dish that is high in protein, low in fat, and packed with essential amino acids.
Smoked Turkey Slices with Whole Grain Toast
Smoked turkey is lean and rich in protein, making it an ideal choice for those seeking a high-protein, low-fat breakfast. Whole grain toast adds fiber and complex carbohydrates to keep energy levels steady.
Low-Fat Cottage Cheese with Cucumber and Dill
This refreshing and creamy meal is high in protein, low in fat, and perfect for a light breakfast. Cottage cheese provides a slow-digesting protein source, while cucumber and dill enhance flavor and add hydration.
Quinoa Breakfast Bowl with Almond Milk and Protein Powder
Quinoa is a plant-based protein that is naturally low in fat and rich in essential amino acids. Mixed with almond milk and protein powder, it becomes a hearty and balanced meal that supports muscle maintenance.

Lunch High Protein, Low Fat Meals

Grilled Chicken Breast with Quinoa and Roasted Vegetables
Chicken breast is one of the best sources of lean protein. When paired with quinoa and roasted vegetables, it makes a high-protein, low-fat meal that supports muscle repair and overall health.
Turkey and Spinach Wrap (with Whole Wheat Tortilla)
Lean turkey and fresh spinach make this wrap a great high-protein, low-fat meal. The whole wheat tortilla provides sustained energy while keeping the meal nutritious and satisfying.
Shrimp and Avocado Salad with Lemon Dressing
Shrimp is naturally high in protein and low in fat, making it a perfect choice for a lean lunch. Paired with avocado and a light lemon dressing, it becomes a deliciously nutritious meal.
Lentil and Vegetable Soup
Lentils are a fantastic plant-based protein that is naturally low in fat. When combined with fresh vegetables, this soup becomes a hearty, high-protein, low-fat meal that is perfect for lunch.
Baked Cod with Steamed Broccoli and Brown Rice
Cod is a lean white fish that is high in protein and low in fat. When served with steamed broccoli and brown rice, it offers a balanced and nutrient-dense lunch.
Tuna Salad with Greek Yogurt Dressing
Tuna is packed with protein and naturally low in fat. Instead of mayonnaise, using Greek yogurt as a dressing keeps this meal light, creamy, and high in protein, low in fat.
Tofu Stir-Fry with Bell Peppers and Edamame
Tofu and edamame provide plant-based protein, while bell peppers add vitamins and fiber. This dish is high in protein, low in fat, and a perfect vegetarian-friendly meal.
Grilled Tilapia with Asparagus and Lemon
Tilapia is a mild, flaky fish that is high in protein and low in fat. Served with steamed asparagus and a squeeze of lemon, it’s a simple yet nutritious lunch option.
Cottage Cheese with Sliced Tomatoes and Black Pepper
This meal is incredibly easy to prepare and offers a great balance of protein and flavor. Cottage cheese is high in protein, low in fat, and pairs well with juicy tomatoes for a fresh taste.
Egg White and Turkey Sandwich on Whole Grain Bread
A protein-packed sandwich made with egg whites and lean turkey breast is a fantastic high-protein, low-fat meal. Whole grain bread adds fiber and complex carbohydrates to keep you full.

Dinner High Protein, Low Fat Meals

Grilled Salmon with Steamed Green Beans
Salmon is rich in protein and omega-3 fatty acids, while green beans provide fiber and essential vitamins. This meal is high in protein, low in fat, and great for heart health.
Lean Beef Stir-Fry with Broccoli and Carrots
Using lean cuts of beef ensures this stir-fry remains high in protein and low in fat. Combined with fiber-rich vegetables, it’s a balanced and nutritious dinner option.
Chicken Breast with Mashed Sweet Potatoes
Chicken breast is a lean protein source, and mashed sweet potatoes provide complex carbohydrates. Together, they create a meal that is high in protein, low in fat, and satisfying.
Seared Tuna Steak with Quinoa Salad
Tuna steak is a high-protein, low-fat choice that pairs well with a light quinoa salad. It’s a meal packed with essential amino acids and healthy nutrients.
Baked Turkey Breast with Brussels Sprouts
Turkey breast is naturally high in protein and low in fat. When baked and served with roasted Brussels sprouts, it’s a delicious and nutrient-rich dinner.

Snacks and Light High Protein, Low Fat Meals

Hard-Boiled Egg Whites with Mustard
A simple, high-protein, low-fat snack, hard-boiled egg whites provide pure protein while mustard adds a zesty flavor without added fat.
Low-Fat Greek Yogurt with Almonds
Greek yogurt is rich in protein, and adding a few almonds provides healthy fats and crunch while keeping the meal nutritious and light.
Protein Smoothie with Banana and Almond Milk
Blending protein powder with banana and almond milk creates a refreshing, high-protein, low-fat snack that keeps energy levels stable.

Edamame with Sea Salt
Edamame is a fantastic plant-based protein source that is naturally low in fat. Lightly steaming the edamame and sprinkling it with sea salt creates a simple yet satisfying high-protein, low-fat snack.
Tuna Lettuce Wraps
Using large lettuce leaves instead of bread keeps these wraps light and low in fat. Tuna is an excellent source of lean protein, making this a refreshing and nutritious snack or light meal.
Hummus with Sliced Cucumbers
Hummus, made from chickpeas, provides a great plant-based protein option with minimal fat. Paired with crisp cucumber slices, it’s a delicious and refreshing high-protein, low-fat snack.
Turkey Roll-Ups with Mustard
Lean turkey slices rolled up with a touch of mustard create a quick and tasty snack that is high in protein, low in fat. It’s a simple yet effective way to curb hunger while staying on track with nutrition goals.
Cottage Cheese with Sliced Peaches
Cottage cheese is a slow-digesting protein source, and when paired with juicy peaches, it creates a naturally sweet, high-protein, low-fat snack. This combination is both delicious and nutritious.
Roasted Chickpeas with Paprika
Chickpeas are packed with plant-based protein and fiber while being low in fat. Roasting them with paprika adds a flavorful crunch, making them a satisfying and healthy snack.
Egg White and Spinach Muffins
Baking egg whites with fresh spinach into muffin tins creates a portable, high-protein, low-fat snack. These muffins are great for meal prep and can be enjoyed on the go.
Grilled Tofu with Tamari Sauce
Tofu is a lean protein source that absorbs flavors well. Grilling it with a light tamari sauce keeps it high in protein, low in fat, and full of umami goodness.
Boiled Shrimp with Cocktail Sauce
Shrimp is naturally lean and loaded with protein. When paired with a light cocktail sauce, it becomes an easy and elegant high-protein, low-fat snack.
Pumpkin Seeds with a Sprinkle of Sea Salt
Pumpkin seeds, or pepitas, are rich in protein and provide essential minerals. A light sprinkle of sea salt enhances their natural flavor while keeping them a nutritious snack.
Chia Pudding with Unsweetened Almond Milk
Chia seeds are high in protein and fiber while being naturally low in fat. When soaked in unsweetened almond milk, they create a creamy pudding that is both nutritious and satisfying.
Protein Bar (Low-Sugar, High-Protein Option)
A carefully selected protein bar with minimal sugar and fat can be an excellent grab-and-go snack. Look for one with at least 15g of protein and minimal added ingredients for the best high-protein, low-fat option.
Celery Sticks with Low-Fat Cottage Cheese
Celery sticks provide a satisfying crunch while remaining low in calories. When paired with low-fat cottage cheese, they create a high-protein, low-fat snack that’s great for curbing hunger.
Roasted Turkey Slices with Sliced Apple
Lean turkey slices paired with crisp apple slices offer a balanced mix of protein and natural sweetness. This high-protein, low-fat snack is great for keeping energy levels stable.
Almond Butter on Whole Wheat Crackers
A small amount of almond butter on whole wheat crackers provides a protein-rich snack with healthy fats. Keeping the portion size in check ensures it remains a high-protein, low-fat choice.
Spicy Roasted Tofu Cubes
Tofu, when roasted with a blend of spices, transforms into a flavorful high-protein, low-fat snack. It’s a great way to enjoy plant-based protein with a hint of spice.
Greek Yogurt Dip with Carrot Sticks
Greek yogurt can be mixed with herbs and spices to create a high-protein, low-fat dip. Paired with crunchy carrot sticks, it becomes a delicious and nutritious snack.
Smoked Salmon on Whole Wheat Crackers
Smoked salmon is an excellent lean protein choice. When served on whole wheat crackers, it makes a quick and high-protein, low-fat snack perfect for any time of day.
Cottage Cheese with Walnuts and Cinnamon
A sprinkle of walnuts and cinnamon over cottage cheese adds a tasty crunch and warmth without excessive fat. This combination keeps the snack high in protein and nutritious.
Zucchini Noodles with Lean Ground Turkey
Zucchini noodles provide a light, low-carb base for lean ground turkey. This meal is packed with protein while keeping fat content minimal, making it a great high-protein, low-fat option.
Miso Soup with Tofu and Green Onions
Miso soup is light yet full of protein from tofu. The addition of green onions enhances the flavor while keeping it a nutritious and low-fat meal.
Cottage Cheese with Sliced Almonds
Cottage cheese is naturally high in protein and low in fat. A light sprinkle of sliced almonds adds texture while keeping the meal nutritious and satisfying.
Egg White Wrap with Lean Turkey and Spinach
Using egg whites as a wrap filled with lean turkey and fresh spinach creates a protein-packed, low-fat meal. It’s a great alternative to carb-heavy wraps while being nutritious.
Baked Tilapia with Lemon and Herbs
Tilapia is a lean fish that is naturally high in protein and low in fat. Baking it with lemon and herbs enhances its flavor while keeping it a simple and healthy meal.
Roasted Chicken Breast with Cauliflower Rice
Chicken breast is a classic high-protein, low-fat choice. When served with cauliflower rice, it provides a nutrient-dense, low-carb alternative to traditional rice dishes.

These 53 meal ideas offer a diverse range of high-protein, low-fat options that support muscle growth, weight management, and overall health. Enjoy incorporating them into your diet for sustained energy and optimal nutrition!