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Eating healthy does not have to be tedious.  These meals will help working mothers to cook delicious mouthwatering meals in 30-40 minutes. Moreover, if you’re looking to boost your daily protein intake without increasing your daily calorie intake, we have got YOU covered! This blog post is your ultimate guide to 10 delicious and easy high-protein, low-calorie meal recipes.

We’ve included prep times and cooking instructions to make your healthy eating journey a breeze. So, Let’s get Cooking!

1. Miso Salmon with Vegetables

Preparation time: under 10-15 mins | Cooking time: 15-20 mins | Total Time: 30-35 mins.

Nutrition Facts: 5oz of Miso Salmon (142g) will have approx. 28g of Protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

This easy and delicious baked miso salmon with Veggies is perfect for dinner. The salmon is marinated with a quick miso marinade and is friendly as a prep-ahead meal too.

Ingredients:

• 285g/10oz baby new potatoes, halved
• 142g/5oz green beans, trimmed
• 142g/5oz broccoli, sliced diagonally
• 2 tsp olive oil
• 2 piece x 142g/5oz each skinless salmon fillet
• black pepper to taste
• Salt to taste

For the Miso dressing

• 1 tbsp white miso
• 1 tsp olive oil
• 2 tsp white vinegar
• ½ tsp sesame oil
• ½ tsp honey
• 1–2 tbsp hot water

Instructions for cooking:

1. Preheat the oven to 230C/210C Fan/Gas 8 and put a roasting pan in the middle shelf.
2. Bring a pan of salted water to the boil and add the potatoes. Bring back up to the boil, cook for 6–7 minutes until tender, then drain and leave to steam dry for a couple of minutes.
3. Meanwhile, whisk the dressing ingredients together in a large bowl, adding a little hot water to thin the dressing to a pourable consistency.
4. Tip the potatoes, beans and broccoli into the preheated roasting tin, drizzle with oil and season with salt and pepper. Give everything a good mix, then roast for 10 minutes until the potatoes are soft and the vegetables begin to caramelize. Pour the dressing and toss it.
5. Heat a non-stick frying pan over a high heat and season the salmon with a little salt and pepper. Lay the salmon in the pan and cook without moving for 3 minutes. Gently turn the fish over and cook for a further 2 minutes.
6. Serving Time!! The salmon with vegetables is now ready to Eat.

2. Grilled Chicken Breast with Lemon-Herb marinade

Preparation time: under 10-15 mins | Cooking time: 15-20 mins | Total Time: 30-35 mins.

Nutrition Facts: 6oz of Chicken breast (170g) will have approx. 52g of Protein. Serving size 3oz.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used

Ingredients:

• 6oz boneless skinless chicken breast
• ¼ cup olive oil
• ¼ cup lemon juice
• 2 teaspoons of oregano
• 4 pressed garlic cloves
• ½ teaspoon salt
• ¼ teaspoon black pepper
• Arugula or Parsley, if desired
• lemon wedges, if desired

Instructions for cooking:

1. Pat chicken dry and flatten the chicken if some parts are too thick. Combine the olive oil, lemon juice, oregano, garlic, salt and pepper in a bowl or resealable bag. Add chicken and toss well to mix thoroughly. Marinate for at least 30 minutes.
2. Preheat grill or grill pan to medium high heat. Place chicken on the grill for 5-7 minutes. Use tongs to flip over and cook until juices run dry, approximately 5-7 more minutes.
3. Remove chicken from the grill. Sprinkle with Arugula or Parsley and serve with lemon wedges and vegetables, if desired

Marination Tip: Chicken can usually be marinated overnight for flavor to be blended in well and give a more flavorful taste. This can be used a Meal prep idea for meals plan for the week ahead. Store in a bowl and cling filmed to restore its freshness and flavor.

3. Turkey Meatballs with Marinara Sauce

Preparation time: under 5 mins | Cooking time: 25-30 mins | Total Time: 30-35 mins.

Nutrition Facts: 10.5oz of Turkey breast (300g) will have approx. 52g of Protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Ingredients:

• 2 lbs. (900g) turkey breast (to prepare 12 meatballs)
• 1 cup diced red onion
• 2 garlic cloves, diced
• 1 ½ cup diced fresh spinach
• ½ cup grated parmesan cheese
• 2 eggs, beaten
• 1 tablespoon dry oregano
• 1 tablespoon dry basil
• 1 tablespoon dry parsley
• ½ teaspoon salt
• ½ teaspoon fennel seeds
• ¼ teaspoon black pepper
• 2 tablespoons of extra virgin olive oil
• 1 jar of marinara sauce (choose whichever you prefer)
• ¾ cup shredded mozzarella cheese

Instructions for cooking:

1. Preheat oven to 450.
2. In a large mixing bowl, add turkey breast, red onion, garlic cloves, fresh spinach, parmesan cheese, eggs, oregano, basil, parsley, salt, fennel seeds, and black pepper. Using your hands, mix all the ingredients.
3. Form into twelve 2″ balls.
4. Heat a large cast-iron skillet to medium high heat.
5. Add olive oil to the skillet and then place the meatballs in the pan.
6. Sear both sides of the meatball for 3 minutes, until it has caramelized.
7. Cover the meatballs with 1 large jar of marinara sauce.
8. Place it in an oven and bake for 20 minutes.
9. Remove pan from oven, sprinkle with cheese and bake an additional 5 minutes or until internal temperature of meatballs reach 165 degrees.

4. Chicken and Vegetable Skewers

Preparation time: 10 mins | Cooking time: 10-15 mins | Total Time: 20-25 mins.

Nutrition Facts: 5.3oz of Chicken breast (150) will have approx. 47g of Protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Ingredients:

Marinade

• 2 tablespoons white vinegar
• 2 tablespoons cups of lemon juice
• 2/3 teaspoon sugar
• 1/3 teaspoon dry mustard
• 1/3^rd teaspoon salt
• 1/4^th of a teaspoon red pepper flakes
• Pinch of black pepper, more if desired
• 1-2 cloves garlic
• 1/3^rd cup extra-virgin olive oil
• 2 tablespoons parmesan cheese 
• 1/4^th of a teaspoon Italian seasoning, more if desired

Skewers

• 0.33-pound (150g) chicken breasts, boneless, skinless cut into small, bite-sized pieces
• 0.33 (150g) each zucchini squash, yellow and green cut in half (if large) and sliced
• 2.67 ounces (75g) mushrooms, small, whole sliced in half
• 4.6oz (130g) bell pepper
• 1/2 red onion, small carefully cut into bite-sized chunks

Instructions for cooking:

Marinade Prep

1. Place vinegar, lemon juice, sugar, mustard, salt, red pepper flakes, black pepper, and garlic in the jar of a blender and blend until smooth. While the blender is running, add the oil in a steady stream
2. Remove the blender jar from the blender and mix in the cheese and Italian seasoning by hand. Set aside.

Marinating

1. Chop and prepare vegetables, and place in a large zip-lock bag. Drizzle about ¾ of the dressing over the vegetables, seal it, and place it in the refrigerator.
2. Place the chicken breast pieces into a large zip-top bag and add the remaining dressing. Seal and place it in the refrigerator. Marinate both bags for at least 4 hours, no more than 24 hours.

Grilling

1. About 30 minutes before serving, remove both bags and insert the chicken and vegetables onto the skewers (if using bamboo skewers, be sure to soak them in water for at least 30 minutes before inserting the food). I usually have about 3-4 pieces of chicken and as many vegetables as possible onto each skewer.
2. When ready to cook, pre-heat the grill to about 425 degrees F. Lightly grease the grill grates, then add the skewers. Cook for 4-5 minutes on one side, flip, and cook for another 4-5 minutes. Remove from grill and serve immediately

5. Beef Stroganoff

Preparation time: 15 mins | Cooking time: 25-30 mins | Total Time: 40-45 mins.

Nutrition Facts: 8.6oz of Boneless Rib Eye Beef (245g) will have approx. 37g of Protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Ingredients:

• 600g / 1.2lbs scotch fillet steak or boneless rib eye
• 2 tbsp vegetable oil
• 1 large onion (or 2 small onions), sliced
• 300g / 10 oz mushrooms, sliced (not too thin)
• 40g / 3 tbsp butter
• 2 tablespoons of flour
• 2 cups / 500 ml beef broth, preferably salt reduced
• 1 tablespoon mustard
• 150 ml / 2/3 cup sour cream
• Salt and black pepper, as preferred.
• 250 – 300 g / 8 – 10 oz pasta or egg noodles of choice

Instructions for cooking:

1. Use your fist (or rolling pin or mallet) to flatten the steaks to about 3/4cm / 1/3″ thick. Slice into 5mm / 1/5″ strips (cut long ones in half), discarding excess fat.
2. Sprinkle with a pinch of salt and pepper.
3. Heat 1 tbsp oil in a large skillet over high heat. Scatter half the beef in the skillet, QUICKLY spread it with tongs. Leave untouched for 30 seconds until browned. Turn beef quickly (as best you can!). Leave untouched for 30 seconds to brown. Immediately remove onto a plate. Don’t worry about pink bits and that it will be raw inside.
4. Add the remaining 1 tbsp oil and repeat with remaining beef.
5. Turn heat down to medium to high. Add butter, melt. Then add onions, cook for 1 minute, then add mushrooms.
6. Cook mushrooms until golden. Scrape the bottom of fry pan to get all the golden bits off too.
7. Add flour, cook, stirring, for 1 minute.
8. Add half the broth while stirring. Once incorporated, add remaining broth.
9. Stir, then add sour cream and mustard. Stir until incorporated (don’t worry if it looks split, sour cream will “melt” as it heats). Bring to simmer, then reduce heat to medium low. Once it thickens to the consistency of pouring cream (3 – 5 minutes), adjust salt and pepper to taste.
10. Add beef back in (including plate juices). Simmer for 1 minute, then remove from stove immediately.
11. Serve over pasta or noodles, sprinkled with chives if desired

6. Baked Salmon with Asparagus

Preparation time: 5 mins | Cooking time: 15 mins | Total Time: 20 mins.

Nutrition Facts: 2lbs of Salmon Fillet (905g) will have approx. 195g of Protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Ingredients:

For Salmon and Asparagus:

• 2lbs (905g) salmon filet, cut into six 6oz (38g protein) portions
• 1lbs (451g) 1 bunch asparagus, fibrous ends removed
• Salt and black pepper
• 1 tbsp olive oil
• 1 small lemon, sliced into rings for garnish

For the Lemon-Garlic-Herb Butter:

• 6 tablespoons 85 grams unsalted butter
• 2 tablespoons fresh lemon juice, from 1 small lemon
• 2 garlic cloves, pressed or minced
• 2 tablespoons fresh parsley, finely chopped
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Instructions for cooking:

1. Preheat oven to 450˚F with oven rack in top third. Line large, rimmed baking sheet with parchment paper, trimming the paper to just fit so it doesn’t go over edges of pan (this prevents the paper from charring under broiler).
2. Place salmon filets in a row down the center of your lined baking pan. Arrange trimmed asparagus on the sides of the salmon. Drizzle asparagus lightly with olive oil and roll to coat. Sprinkle both asparagus and salmon with salt and pepper.
3. In a medium bowl, use a fork to mash all ingredients for flavored butter. It takes a couple of minutes to come together but keep mashing and it will happen. You can also use a food processor for the job if you prefer.
4. Spoon 3/4 of your flavored butter over the salmon and spread evenly (no need for perfection). Dab the remaining butter mix over the asparagus. Top each salmon filet with a slice of lemon and bake uncovered at 450˚F for 10-12 minutes (a thinner fillet will take 10 minutes, and larger fillet takes 12 minutes).
5. Set the oven to BROIL and bake another 2-3 minutes to give the salmon a golden glow. Bake until salmon is flaky and cooked through.

7. Shrimp Scampi with Zucchini Noodles

Preparation time: 15 mins | Cooking time: 10 mins | Total Time: 25 mins.

Nutrition Facts: 1lbs of Shrimps (454g) will have approx. 109g of Protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Ingredients:

• 1 tablespoon unsalted butter
• 1 tablespoon extra-virgin olive oil
• 1 shallot or ¼ onion finely chopped
• 4 cloves of garlic, minced
• 1-pound large raw shrimp peeled and deveined with tails on (fresh or frozen and thawed)
• 1 teaspoon salt
• ½ teaspoon red pepper flakes
• ¼ teaspoon black pepper
• ¼ cup low-sodium chicken broth
• ½ lemon zest
• ¼ cup freshly squeezed lemon juice
• 1½ pounds zucchini noodles from about 4 medium zucchini
• ¼ cup chopped fresh parsley leaves
• 2 tablespoons freshly grated Parmesan

Instructions for cooking:

1. Heat the butter and olive oil in a large skillet over medium-low heat. Add the shallot and cook until it begins to soften, for about 3 minutes. Add the garlic and cook for 30 seconds. Add shrimps, salt, red pepper flakes, and black pepper. Sauté for 3 minutes, until the shrimp are beginning to cook but are still somewhat translucent.
2. Add chicken broth, lemon zest, and lemon juice. Bring it to a boil and cook for 1 minute, just until the shrimp are completely opaque and cooked through. Stir in the zucchini noodles and parsley.
3. Toss the noodles with the shrimp so that they are coated with the garlic-lemon sauce and heat just until warmed through. (Do not overcook or the zucchini noodles will become mushy.) Sprinkle with parsley and Parmesan. Serve warm.

8. Smoky Chicken Thighs with Vegetables

Preparation time: 20 mins | Cooking time: 15-20 mins | Total Time: 35-40 mins.

Nutrition Facts: 6oz (174g) of Boneless Skinless Chicken Thighs will have approx. 44g of Protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Ingredients:

• 1/3^rd cup fresh lemon juice
• 1/3^rd cup plus 2 teaspoon olive oil
• 3 large cloves garlic, grated
• 1¾ tsp. smoked paprika, divided
• Salt to taste
• 4-5-oz. boneless, skinless chicken thighs
• 3 slices sourdough bread
• 5 pc. cherry or grape tomatoes, halved
• 2 jarred pepperoncini peppers, sliced
• ¼ cup flat-leaf parsley, chopped
• 4 baby lettuce leaves, halved, or quartered if large
• 1 avocado, diced

Instructions for cooking:

1. In a medium bowl, whisk together lemon juice, garlic, 1/3 cup oil, 1 1/2 teaspoons smoked paprika, and 1/2 teaspoon salt. Transfer 1/4 cup dressing to resealable bag, add chicken, and marinate at least 20 minutes, up to 2 hours; reserve remaining dressing.
2. Meanwhile, toast bread until golden brown, then tear into pieces and set aside.
3. Heat the remaining 2 teaspoons oil in a large skillet on medium flame. Remove chicken from marinade, season with ¼ teaspoon salt, and cook until golden brown, 4 to 5 minutes per side.
4. Transfer to cutting board, sprinkle with remaining ¼ teaspoon smoked paprika, then slice. To the reserved dressing, add tomatoes, pepperoncini and parsley and toss to combine.
5. Arrange lettuce on plates, top with torn sourdough, and top with tomato mixture, avocado, and sliced chicken.

9. Philly Cheesesteak Stuffed Peppers

Preparation time: 15-20 mins | Cooking time: 40 mins | Total Time: 55-60 mins.

Nutrition Facts: 1lb (454g) of Sirloin Steak will have approx. 122g of Protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Ingredients:

• 4 medium peppers (red, yellow, or orange), halved lengthwise, seeds and ribs discarded
• 4 tablespoons of olive oil
• salt and black pepper to taste
• 1¼ lb. sirloin steak, thinly sliced 
• 8oz cremini mushrooms, trimmed and sliced
• 1 medium onion, sliced
• 1 tablespoon vinegar
• 1 tablespoon Worcestershire sauce 
• 1 tea Dijon mustard
• 8 mild pickled cherry peppers, seeded and sliced (about 1/3 c.)
• 3 tablespoon flat-leaf parsley leaves, chopped, divided 
• 4 oz. provolone cheese, coarsely grated (11/2 c.)

Instructions for cooking:

1. Heat oven to 375°F. On a rimmed baking sheet, arrange pepper halves, cut sides down; drizzle with 1 tablespoon oil and season with 1/4 teaspoon each salt and pepper. Roast until peppers are slightly tender, 16 to 20 minutes. Transfer peppers, cut sides up, to 9- by 13-inch broil-safe baking dish. Arrange rack 4 to 6 inches from broiler and heat broiler to high.
2. Meanwhile, heat 1 tablespoon oil in large skillet on medium-high. Season steak with 1/4 teaspoon each salt and pepper, and cook in 2 batches until browned, 1 minute per side: transfer to bowl.
3. Heat 1 tablespoon oil in a large skillet on medium. Add mushrooms and cook, undisturbed, 3 minutes. Season with 1/4 teaspoon salt and cook, tossing twice, until browned, 4 to 6 minutes: transfer to same bowl.
4. Add the remaining tablespoon oil to skillet, then onion, and season with ¼ teaspoon each salt and pepper; cook, covered, stirring occasionally (and lowering heat as necessary), until tender and starting to release liquid, 6 to 8 minutes.
5. Reduce heat to medium-low and cook, uncovered, stirring occasionally, until caramelized (adding a splash of water if onions stick to pan or are browning too quickly), 10 to 12 minutes. Stir in vinegar, scraping up any browned bits.
6. Add steak, mushrooms, and any juices to the skillet and cook, tossing occasionally, to heat through, for about 3 minutes.
7. Meanwhile, in a small bowl, whisk together Worcestershire, Dijon, and 1 tablespoon water.
8. Stir into the skillet and cook for 1 minute. Remove from heat and fold in cherry peppers and half of parsley. Divide the mixture among cooked peppers and top with provolone.
9. Broil until cheese is melted and golden brown, for about 2 to 3 minutes. Serve sprinkled with remaining parsley.

10. Protein Pancakes

Preparation time: 10 mins | Cooking time: 15 mins | Total Time: 25 mins.

Nutrition Facts: Per serving (3 pancakes): About 229 calories and 17 g protein.

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Ingredients:

• 1/3 c. oat flour
• 1/4 c. unflavored whey protein powder
• 1 tsp. baking powder
• 1/4 tsp. ground cinnamon
• Salt to taste
• 1 small ripe banana
• 1/2 c. low-fat cottage cheese
• 1 large egg
• 1/2 tsp. pure vanilla extract
• Maple syrup and fresh berries, for serving

Instructions for cooking:

1. In a medium bowl, whisk oat flour, protein powder, baking powder, cinnamon, and a pinch of salt.
2. In another medium bowl, mash the banana with a fork. Whisk in cottage cheese, egg, and vanilla to combine. Gradually add wet ingredients to dry ingredients, whisking just until combined. Let it rest for 5 minutes.
3. Heat a large nonstick skillet on medium. Add four scant 1/4-cupfuls of batter and flatten into 3 1/2- to 4-inch rounds using side or bottom of measuring cup. Cook until edges are set, and the bottom is golden brown, 2 to 3 minutes. Flip and cook until golden brown and cooked through, 1 to 2 minutes more. Transfer to plate.
4. Reduce heat to medium-low. Repeat with remaining batter adjusting heat as necessary. Serve pancakes with maple syrup and berries if desired.