7 High Protein Meals Under 300 Calories That Keep You Full Longer

Trying to hit your protein goals without blowing your calorie budget? These 11 meals pack serious protein while staying under 300 calories, and they’ll actually keep you satisfied instead of leaving you raiding the fridge an hour later. No sad desk salads or flavorless chicken breasts here—just delicious food that works with your goals.

1. Spicy Tuna Cucumber Boats That Beat Any Sad Desk Lunch

These crunchy cucumber boats deliver 25 grams of protein for just 180 calories. Perfect for meal prep, they stay fresh in the fridge for days and taste better than any sandwich.

Ingredients:

• 2 large cucumbers, halved lengthwise and seeds scooped out
• 1 can (5 oz) tuna in water, drained
• 2 tablespoons plain Greek yogurt
• 1 teaspoon sriracha
• 1 tablespoon diced red onion
• 1 tablespoon fresh cilantro, chopped
• Salt and pepper to taste

Instructions:

1. Scoop out cucumber seeds with a spoon to create little boats.
2. Mix tuna with Greek yogurt, sriracha, red onion, and cilantro in a bowl.
3. Season the mixture with salt and pepper.
4. Spoon the tuna mixture into each cucumber half.
5. Garnish with extra cilantro if you’re feeling fancy.

Want to switch it up? Try adding diced celery for extra crunch or swap the sriracha for wasabi if you’re feeling adventurous. These also work great as appetizers when you slice them into smaller pieces.

2. Buffalo Chicken Lettuce Wraps That Actually Taste Like Buffalo Wings

You get all that spicy buffalo wing flavor with 28 grams of protein and only 210 calories per serving. Game day just got a whole lot healthier without sacrificing any of the fun.

Ingredients:

• 6 oz cooked chicken breast, shredded
• 3 tablespoons Frank’s RedHot sauce
• 1 tablespoon Greek yogurt
• 6 large romaine lettuce leaves
• 2 tablespoons crumbled blue cheese
• 1 celery stalk, diced
• 1/4 teaspoon garlic powder

Instructions:

1. Mix shredded chicken with hot sauce and garlic powder in a bowl.
2. Warm the mixture in the microwave for 30 seconds.
3. Lay out lettuce leaves like little edible plates.
4. Divide the buffalo chicken among the leaves.
5. Top each with a small dollop of Greek yogurt, blue cheese, and diced celery.
6. Wrap them up and enjoy the mess-free wing experience.

Not a blue cheese fan? Ranch-seasoned Greek yogurt works perfectly too. You can also make a big batch of the buffalo chicken and keep it in the fridge for quick wraps all week long.

3. Egg White Veggie Scramble That Doesn’t Taste Like Cardboard

This colorful scramble packs 20 grams of protein for only 160 calories. It’s proof that egg white scrambles don’t have to be boring when you load them with the right ingredients.

Ingredients:

• 1 cup liquid egg whites (or 6 egg whites)
• 1/2 cup bell peppers, diced
• 1/2 cup mushrooms, sliced
• 1/4 cup cherry tomatoes, halved
• 2 cups fresh spinach
• 1/4 teaspoon turmeric
• Cooking spray
• Salt, pepper, and red pepper flakes to taste

Instructions:

1. Spray a non-stick pan with cooking spray and heat over medium.
2. Toss in bell peppers and mushrooms, cooking for 3-4 minutes until softened.
3. Add spinach and tomatoes, stirring until spinach wilts.
4. Pour in egg whites and sprinkle with turmeric for color.
5. Scramble everything together until eggs are fully cooked.
6. Season with salt, pepper, and red pepper flakes.

The turmeric gives these egg whites that yellow color so they don’t look depressing and pale. Serve with hot sauce or salsa for extra flavor without adding many calories. FYI, this reheats beautifully for meal prep.

4. Greek Yogurt Chicken Salad That’ll Change Your Mind About Mayonnaise

With 30 grams of protein and just 220 calories, this creamy chicken salad proves you don’t need mayo to make something delicious. It’s tangy, fresh, and way lighter than the traditional version.

Ingredients:

• 6 oz cooked chicken breast, diced
• 1/3 cup plain non-fat Greek yogurt
• 2 celery stalks, diced
• 1/4 cup red grapes, halved
• 2 tablespoons sliced almonds
• 1 tablespoon Dijon mustard
• 1 teaspoon lemon juice
• 1/4 teaspoon dried dill
• Salt and pepper to taste

Instructions:

1. Combine Greek yogurt, Dijon mustard, lemon juice, and dill in a bowl.
2. Add diced chicken and mix until well coated.
3. Fold in celery, grapes, and almonds.
4. Season with salt and pepper to your liking.
5. Chill for at least 30 minutes to let the flavors mingle.

Eat this straight from the bowl, stuff it in lettuce wraps, or spread it on cucumber slices. The grapes add a sweet pop that balances the tangy yogurt perfectly, and the almonds give you that satisfying crunch.

5. Shrimp And Zucchini Noodle Stir-Fry That Cooks In Five Minutes

This quick stir-fry delivers 26 grams of protein for only 190 calories. It’s the perfect weeknight dinner when you’re too tired to think but still want something that tastes like you tried.

Ingredients:

• 6 oz raw shrimp, peeled and deveined
• 2 medium zucchinis, spiralized into noodles
• 1 cup snap peas
• 2 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon fresh ginger, grated
• Red pepper flakes to taste
• Cooking spray

Instructions:

1. Spray a large pan or wok with cooking spray and heat over high heat.
2. Add shrimp and cook for 2 minutes per side until pink.
3. Remove shrimp and set aside.
4. In the same pan, add garlic and ginger, stirring for 30 seconds.
5. Toss in zucchini noodles and snap peas, cooking for 2-3 minutes.
6. Return shrimp to the pan and add soy sauce and sesame oil.
7. Stir everything together and sprinkle with red pepper flakes.

The key here is not overcooking the zucchini noodles—you want them slightly crisp, not mushy. This dish is seriously better than takeout and way lighter on your wallet and waistline.

6. Cottage Cheese Protein Bowl That Doesn’t Taste Like The 1970s

Cottage cheese is having a major comeback, and this savory bowl shows you why. With 24 grams of protein and 180 calories, it’s creamy, satisfying, and nothing like your grandma’s diet food.

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 2 tablespoons red onion, finely diced
• 1 tablespoon everything bagel seasoning
• Fresh basil leaves
• Black pepper to taste
• Optional: 1 teaspoon olive oil

Instructions:

1. Scoop cottage cheese into a bowl as your base.
2. Top with cherry tomatoes, cucumber, and red onion.
3. Sprinkle generously with everything bagel seasoning.
4. Tear fresh basil leaves over the top.
5. Add a crack of black pepper and drizzle with olive oil if using.
6. Mix it all together and dig in.

That everything bagel seasoning is the game-changer here—it makes cottage cheese taste like your favorite bagel shop. You can also try this with diced avocado or smoked salmon if you want to get fancy.

7. Turkey And Spinach Stuffed Peppers Without All The Carbs

These colorful peppers pack 27 grams of protein for 240 calories. They’re like comfort food met meal prep and decided to become best friends forever.

Ingredients:

• 2 large bell peppers, halved and seeds removed
• 6 oz lean ground turkey (93% lean)
• 2 cups fresh spinach, chopped
• 1/4 cup diced tomatoes
• 1/4 cup low-fat mozzarella cheese, shredded
• 2 cloves garlic, minced
• 1/2 teaspoon Italian seasoning
• Salt and pepper to taste
• Cooking spray

Instructions:

1. Preheat your oven to 375°F and spray a baking dish with cooking spray.
2. Brown ground turkey in a pan over medium heat, breaking it into crumbles.
3. Add garlic, spinach, tomatoes, and Italian seasoning to the turkey.
4. Cook until spinach wilts, about 3 minutes.
5. Season the mixture with salt and pepper.
6. Stuff each pepper half with the turkey mixture.
7. Top with shredded mozzarella and bake for 25 minutes.

These peppers reheat like a dream and taste even better the next day. Want to bulk them up without adding many calories? Mix some cauliflower rice into the turkey mixture for extra volume.

8. Baked Cod With Roasted Vegetables That Melts In Your Mouth

Delicate, flaky cod with colorful veggies gives you 29 grams of protein for only 260 calories. This is the kind of dinner that makes you feel like you have your life together.

Ingredients:

• 6 oz cod fillet
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1/2 cup cherry tomatoes
• 2 teaspoons olive oil, divided
• 1 lemon, sliced
• 2 cloves garlic, minced
• 1/2 teaspoon paprika
• Fresh parsley for garnish
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Toss broccoli, cauliflower, and tomatoes with 1 teaspoon olive oil, salt, and pepper.
3. Spread vegetables on one side of the baking sheet.
4. Place cod on the other side and brush with remaining olive oil.
5. Sprinkle cod with garlic, paprika, salt, and pepper.
6. Top fish with lemon slices and roast everything for 15-18 minutes.
7. Garnish with fresh parsley before serving.

The lemon slices baked on top make this fish taste like it came from a fancy restaurant. Cod is super mild, so it’s perfect if you’re not big on fishy-tasting fish. Trust me on this one.