Need to lose weight? Here are 5 low calorie and high protein recipes to support your weight goals
Our expert nutritionists have designed a specialised meal plan that focuses on providing essential nutrients while keeping the calorie count low, between 800-1000 calories per day.
Who Can Benefit from This Meal Plan?
Our under 1000 calorie meal plan is perfect for women who:
- Are using medications like Ozempic, Wegovy, Mounjaro or Saxenda for weight loss.
- Have undergone weight loss surgery, such as gastric bands or sleeve gastrectomy.
- Need a low-calorie, high-nutrition meal plan tailored to support weight loss without sacrificing health.
- Want to maintain muscle mass and support hair, skin, and nail health during weight loss.
Find out more about our BRAND NEW under 1000 calorie meal plan HERE.
If you are already a member you can see it now on our meal plan customiser.
5 low calorie and high protein recipes
Eggplant Parmi for One (13g protein and 171 cals)
Serves 1
Ingredients
- 1 small eggplant, cut into thick slices
- ½ cup passata
- ¼ cup grated parmesan cheese
- ¼ cup fresh basil leaves
Season eggplant on all sides. Line a small ramekin with baking paper. Layer eggplant, 1-2 Tbsp of passata, sprinkling of cheese and some basil leaves in order until the ramekin is full. Bake in the oven for 20-30 minutes or until eggplant is cooked through and cheese is bubbling.
Benefits
Eggplant is high in anthocyanins which give it its purple colour. These are potent antioxidants that help protect cells from free radical damage. Eggplant is a great meat-free alternative as it has a juicy and satiating texture. It is good for cholesterol and blood pressure and is full of polyphenols which reduce inflammation. Being high in fibre it will support digestion and it is low GI so will not spike blood sugar levels. It is also low in calories but high in nutrients – perfect for this meal planner as it keeps you feeling full for longer and delivers Vitamin K, magnesium, vitamin C, potassium and folate without overfilling the tummy.
Nutritional value per Serve
- 171 Kcal
- 13g Protein
- 7g Fat
- 14g Carbs
- 5g Fibre
Chicken and Greens For One (29g protein and 300 cals)
Ingredients
- 1 tbsp. olive oil
- 85g chicken breast
- 1 cup mixed leafy greens
- 1 tbsp. hemp seeds
Heat olive oil in a small fry pan and cook chicken to your liking, around 5 minutes each side. Serve chicken on mixed leafy greens and sprinkle with sunflower seeds.
Benefits
Chicken is among the highest of protein meats with up to 31% protein making it an excellent source of amino acids to assist with muscle tissue repair and bone health.
Leafy greens are high in magnesium and assist in supporting digestive and thyroid health.
HEMP is full of chlorophyll, all 8 essential amino acids, essential fatty acids-omega 3 and gamma- linolenic acid. High in iron, magnesium and zinc, it is a great source of plant protein. It is easy to digest and is alkaline to help balance hormones, as well as provides a full amino acid profile, is high in minerals, and easy to absorb. Note: hemp seeds DO NOT contain THC.
Nutritional value per Serve- Calories: 300
- Protein: 29g
- Fat: 21g
- Carbs: 4g
- Fibre: 2g
Turkey and Sweet Potato (22g protein & 210 cals)
Serves 1
Ingredients
- 1 tsp olive oil
- 70g turkey breast
- 1/2 cup sweet potatoes, diced
- 1 cup rocket
Method
Preheat oven to 180C. Line a baking tray with baking paper. Coat sweet potato with half the olive oil and salt and pepper. Spread diced sweet potato out on the tray. Bake in the oven for 20 minutes or until cooked through. Pop olive oil into a small fry pan and add turkey cooking on both sides until cooked through. Serves turkey on a bed of rocket with sweet potato on the side.
Benefits
Turkey is a great source of high quality protein. It is low in fat, a good source of B vitamins, selenium and is a source of tryptophan which may help increase serotonin levels in the brain which may improve mood. It is also a precursor to melatonin, the sleepy hormone and may help promote relaxation and reduce stress.
Nutritional value per Serve
- Calories: 210
- Protein: 22g
- Fat: 6g
- Carbs: 15g
- Fibre: 3g
Hot Smoked Salmon, Quinoa and Broccoli (23g protein & 280 cals)
Serves 1
Ingredients
- 70g hot smoked salmon
- 1/2 cup cooked quinoa
- 1/2 cup steamed broccoli
Method
Cook quinoa as per instructions. Steam broccoli to desired tenderness. Arrange on a plate and enjoy.
Benefits
Salmon is a great source of omega-3 fats which help to reduce inflammation, lower blood pressure and assist with brain health. It is a great source of protein as well as vitamin D, B12, selenium and iodine.
QUINOA is high in lysine, manganese, magnesium, potassium, phosphorus, copper, zinc, vitamin E and B6, riboflavin, niacin and thiamine. This little grain has more calcium than milk, as well as antioxidants, fibre, and iron. It is high in unsaturated fats, low carb and low GI.
Broccoli provides a significant amount of Vitamin C and Vitamin K and supports liver health and detoxification.
Nutritional value per Serve
- Calories: 280
- Protein: 23g
- Fat: 9g
- Carbs: 20g
- Fibre: 5g
Beef Steak, Rice & Beans (27g protein & 229 cals)
Serves 1
Ingredients
- 85g lean beef steak
- 1/4 cup brown rice, uncooked
- 1/2 cup green beans
Method
Cook steak to your liking on a non-stick fry pan. Pop rice in the rice cooker or cook according to packet instructions. When steak is nearly cooked through, throw in the green beans to warm and soften slightly.
Benefits
Beef provides protein for building and repairing tissue, making hormones, enzymes and supporting overall wellbeing. This recipe is packed with vitamin A, C, D, E, K, iron and B vitamins and fibre which are essential for immune function, energy and gut health.
Nutritional value per Serve
- Calories: 229
- Protein: 27g
- Fat: 6g
- Carbs: 14g
- Fibre: 3g
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