Whether your goal is to lose weight or build muscle, consuming enough protein while monitoring calorie intake helps reach your goals. So here is a list of the best high-protein, low-calorie foods you can add to your diet today.

Protein is essential for good nutrition and a high-protein diet has been shown to contribute to the development of greater muscle mass, preserve lean body mass, and improve bone health (1, 2, 3). Moreover, high-protein foods are some of the most filling foods and, therefore, consuming sufficient protein while dieting can help prevent overeating.

The current dietary guidelines recommend a minimum dietary protein intake of 0.36 grams of protein per pound of body weight per day, however, research suggests that the optimal protein intake is much higher than the recommended dietary allowance (RDA). Exactly how much protein a person needs will vary based on their height, weight, and personal goals, but the evidence suggests that individuals looking to promote healthy aging, appetite regulation, weight management, muscle building, and athletic performance can benefit from, at least, 0.7 grams of protein per pound of body weight per day (4).

While both animal and plant foods contain protein, plant protein sources do not contain all essential amino acids and have a lower protein-to-calorie ratio than animal protein sources. Overall, animal sources of protein are more efficient at increasing protein intake as they generally contain more calories from protein than fat or carbohydrates, while plant proteins tend to contain more calories from carbohydrates.

Furthermore, leaner cuts of meat and low-fat dairy products have a higher protein-to-calorie ratio than those higher in fat. Since protein and carbohydrates contain 4 calories per gram and fat contains 9 calories per gram, the less fat a protein source contains the fewer calories it will contain. Therefore, the most low-calorie, high-protein foods tend to be low in fat and carbohydrates.

List of Low-Calorie, High-Protein Foods

Here is a ranking of the highest protein foods with the lowest calorie content.

1. Shrimp

Shrimp is the highest protein, low-calorie food. While not as rich in essential nutrients as other seafood, shrimp is an incredibly lean source of protein, containing less than 1 gram of protein per 100 grams, making it one of the highest protein foods. A single 4-ounce serving of shrimp provides as much protein as a scoop of protein powder with fewer calories. Shrimp is great in stir-fries, taco bowls, paellas, or on the grill.

Nutrition Facts of Shrimp, per 100-gram serving of raw shrimp (5)

• Protein: 20.1 grams
• Calories: 85

2. Cod

Cod, along with other white fish such as tilapia, haddock, and flounder, is a great source of lean protein. While cod is a source of omega-3 fatty acids, it contains less fat than oilier fish, such as salmon and sardines, and therefore has a higher protein content compared to calories. Cod is great grilled, pan-fried, or baked.

Nutrition Facts of Cod, per 100-gram serving of raw cod (6)

• Protein: 17.8 grams
• Calories: 82

3. Chicken Breast

Chicken breasts are the highest protein and lowest calorie cut of poultry. Chicken breasts have less fat than any other cut of chicken and breasts contain almost 20% more protein than chicken thighs. Chicken is also a rich source of micronutrients, as chicken breasts contain B12 and zinc. Chicken breasts are very versatile and can be enjoyed in pasta, salads, casseroles, or simply cooked on the grill.

Nutrition Facts of Chicken Breast, per 100-gram serving of raw, skinless chicken breast (7)

• Protein: 22.5 grams
• Calories: 106

4. Egg Whites

While both the yolk and white are good sources of protein, egg whites contain fewer calories compared to whole eggs and, therefore, have a higher protein-to-calorie ratio. Egg whites are 99% protein with almost no fat or carbohydrates. That said, both whole eggs and egg whites can be included in a healthy diet, and whole eggs contain more micronutrients overall. Egg whites can be used in oatmeal, egg muffins, or scrambled on their own.

Nutrition Facts of Egg Whites, per 100-gram serving of raw egg whites (8)

• Protein: 10.9 grams
• Calories: 52

5. Turkey Breast

In addition to chicken breasts, turkey breasts are a great source of lean protein. While the skin-on, bone-in version is perfect for celebrations, skinless turkey breasts pack 27 grams of protein per 4-ounce serving, as well as a significant amount of B vitamins and magnesium. Turkey breast can be baked or grilled and used in salads or pasta, while sliced turkey breast can used in sandwiches. Turkey breast can also be found in ground forms.

Nutrition Facts of Turkey Breast, per 100-gram serving of raw, skinless turkey breast (9)

• Protein: 23.7 grams
• Calories: 114

6. Bison

Bison is an often-overlooked source of lean protein and is one of the best high-protein, low-calorie foods. Along with other game meat, bison is an excellent source of protein, B vitamins, iron, and zinc, and lean cuts of bison have a better protein-to-calorie ratio than lean beef. Bison steaks can be cooked on the grill, while ground bison be used to make burgers or meatballs, or used to replace ground beef in any of your favorite high-protein recipes.

Nutrition Facts of Bison, per 100-gram serving of raw, ground bison (10)

• Protein: 21.6 grams
• Calories: 106

7. Lean Steak

While steak might not be thought of as a lean protein source, as many cuts of steak are high in saturated fats, there are many cuts of lean steak that are great, low-calorie, high-protein foods. Lean cuts of beef, such as top round steak, eye of the round steak, sirloin steak, and loin steak, are high in protein and low in fat. In fact, lean cuts of beef are similar in nutritional value to chicken, and beef contains many micronutrients, including iron, zinc, phosphorus, magnesium, and B vitamins. Steak is great on the grill or used as a protein source for salads, sandwiches, or bowls.

Nutrition Facts of Lean Steak, per 100-gram serving of raw, grass-fed, lean-only, strip steak (11)

• Protein: 23.1 grams
• Calories: 117

8. Canned Tuna

Like shrimp and cod, tuna is a great source of lean protein. While all cuts of tuna are high in protein and rich in healthy fats, canned tuna tends to be leaner overall. Canned tuna can be found packed in water or oil; however, water-packed tuna is lower in calories as it contains less fat. Tuna can be used to make tuna salad, added to pasta salad, or used in casseroles or poke bowls.

Nutrition Facts of Tuna, per 100-gram serving of canned tuna, in water (12)

• Protein: 23.6 grams
• Calories: 128

9. Skyr

Skyr is a fermented Icelandic dairy product with resembles yogurt but has a thicker consistency and milder flavor. Since it’s made from skim milk, skyr is a low-fat protein source, which makes it a low-calorie food. In addition to being high in protein, skyr is a good source of probiotics and the extensive straining process used to make skyr removes more of the whey, which makes it lower in lactose and more suitable for people with mild lactose intolerance problems. Skyr can be enjoyed with berries and granola for breakfast, used as a topping for baked oatmeal, or enjoyed as is as a protein-rich snack.

Nutrition Facts of Skyr, per 100-gram serving of Icelandic non-fat skyr (13)

• Protein: 10.7 grams
• Calories: 60

10. Non-Fat Greek Yogurt

While all styles of yogurt contain protein, non-fat Greek yogurt contains the most. Greek yogurt has more protein than regular yogurt because the straining process removes whey and other liquids, which concentrate the protein content. Furthermore, low-fat Greek yogurt contains less fat than regular Greek yogurt, which ensures it has a higher protein-to-calorie ratio. Greek yogurt is great with granola, oatmeal, baked goods, or used to make salad dressings or dips.

Nutrition Facts of Greek Yogurt, per 100-gram serving of plain, non-fat, Greek yogurt (14)

• Protein: 10.3 grams
• Calories: 59

11. Low-Fat Cottage Cheese

Much like yogurt, cottage cheese is an excellent protein source. Low-fat cottage cheese contains more protein and fewer calories than full-fat cottage cheese, with 12 grams of protein per 72 calories versus 11 grams of protein per 82 calories, however, all forms of cottage cheese are high-protein foods. Cottage cheese is a versatile ingredient that can be used in salads, breakfast bowls, pasta sauces, pancakes, or as a simple snack.

Nutrition Facts of Low-Fat Cottage Cheese, per 100-gram serving of 1% milkfat cottage cheese (15)

• Protein: 12.4 grams
• Calories: 72

12. Pork Loin

Although many cuts of pork are higher in fat than fish, poultry, and lean beef, pork is still a great source of low-calorie protein. Pork loin, as well as pork tenderloin, pork chops, and pork sirloin roast, is lower in fat than pork belly, shoulder, or bacon, and has a better ratio of protein compared to calories. Pork loin is great on the grill, in the oven, or cooked in sliced and added to noodles.

Nutrition Facts of Pork Loin, per 100-gram serving of raw, boneless pork top loin (16)

• Protein: 22.4 grams
• Calories: 132

13. Salmon

While salmon is higher in fat than shrimp, white fish, or tuna, it is still a great source of lean protein. The fats in salmon are considered healthy fats as they are essential omega-3 fatty acids, which are beneficial for cardiovascular health, brain functions, and inflammation. Salmon is good grilled or baked, used in bowls or tacos, or added to salad as a source of protein.

Nutrition Facts of Salmon, per 100-gram serving of Atlantic, wild, raw salmon (17)

• Protein: 19.8 grams
• Calories: 142

14. Ground Turkey

In addition to turkey breasts, ground turkey is a good source of lean protein. Ground turkey can be found in several fat percentages, ranging from 4% fat to 15% fat, however, all forms of ground turkey are high-protein, low-calorie foods. Ground turkey is a good lean protein replacement for ground beef and can be used for everything from burgers to chili to bowls or for meal prep.

Nutrition Facts of Ground Turkey, per 100-gram serving of raw, ground, turkey (18)

• Protein: 19.7 grams
• Calories: 148

15. Tofu

Tofu is the highest protein and lowest calorie plant-based protein source. Unlike many other vegetarian protein sources, tofu is a complete protein source, as it contains all essential amino acids, however, it does that contain them in the optimal ratio. Nevertheless, tofu contains a good amount of protein, as well as a decent amount of fiber and healthy fats. Tofu is good grilled, pan-fried, or roasted, and works well in curries, stir-fries, and sandwiches.

Nutrition Facts of Tofu, per 100-gram serving of raw, firm, tofu (19)

• Protein: 17.3 grams
• Calories: 144

16. Lean Ground Beef

Ground beef comes in many fat percentages and lean ground beef has a food protein-to-calorie ratio. While 80% lean ground beef is still relatively high in fat, 90% and 95% lean ground beef is lower in fat, including saturated fat, and therefore contains fewer calories compared to protein. Lean ground beef can be used in any recipe that calls for ground beef, including burgers, burger bowls, pasta dishes, and casseroles.

Nutrition Facts of Lean Ground Beef, per 100-gram serving of 90% lean meat / 10% fat, raw, ground, beef (20)

• Protein: 20 grams
• Calories: 176

Ranking of High-Protein, Low-Calorie Foods

Here is a ranking of highest-protein and lowest-calorie foods based on their ratio of protein content to calorie content.

Food	Protein per 100 grams	Calories per 100 grams	Grams Protein per Calorie
Shrimp	20.1 grams	85 calories	0.237 grams
Cod	17.8 grams	82 calories	0.217 grams
Chicken Breast	22.5 grams	106 calories	0.212 grams
Egg Whites	10.9 grams	52 calories	0.210 grams
Turkey Breast	23.7 grams	114 calories	0.208 grams
Bison	21.6 grams	109 calories	0.198 grams
Lean Steak	23.1 grams	117 calories	0.197 grams
Canned Tuna	23.6 grams	128 calories	0.184 grams
Skry	10.7 grams	60 calories	0.178 grams
0% Greek Yogurt	10.3 grams	59 calories	0.175 grams
1% Cottage Cheese	12.4 grams	72 calories	0.172 grams
Pork Loin	22.4 grams	132 calories	0.170 grams
Salmon	19.8 grams	142 calories	0.139 grams
Ground Turkey	19.7 grams	148 calories	0.133 grams
Tofu	17.3 grams	144 calories	0.120 grams
Lean Ground Beef	20.0 grams	176 calories	0.114 grams
Tempeh	20.3 grams	192 calories	0.106 grams
Edamame	11.9 grams	121 calories	0.098 grams
Eggs	12.6 grams	143 calories	0.088 grams
Ground Lamb	23.4 grams	282 calories	0.083 grams
Beef Jerky	33.2 grams	410 calories	0.081 grams
1% Milk	3.38 grams	43 calories	0.079 grams
Red Lentils	23.9 grams	358 calories	0.067 grams
Black Beans	21.6 grams	341 calories	0.063 grams
Chickpeas	21.3 grams	383 calories	0.056 grams
Peanuts	23.2 grams	588 calories	0.040 grams

All nutrition data is based on FoodData Central.

FAQs

If you’re confused about whether you should be focusing on food groups or calories, or stressing over meal timing or supplements, the nutrition pyramid of priorities is a simple tool that can help you make informed decisions to help support your health goals.

Food Pyramid vs. Nutrition Priority Pyramid

The traditional food pyramid is a simplified nutrition pyramid that focuses on the major food groups. While this model indirectly touches on macronutrient intake and lightly touches on food quality, it misses many other important aspects of nutrition.

Although the USDA’s dietary guidelines, and many other governing health bodies around the world, have replaced the food pyramid with a new model, their model remains focused on the major food groups and exercise, with limited regard for the other aspects of a balanced diet.

Fortunately, a new pyramid model has emerged, known as the nutrition prioritization pyramid, which focuses on the big picture of nutrition for optimizing health, while preserving a hierarchy.

What is the Nutrition Prioritization Pyramid?

The Nutrition Prioritization Pyramid is a tool that highlights the most important aspects of nutrition but strategically prioritizes them using a pyramid model (1).

The pyramid includes all the most important dietary principles, including calories, macronutrients, micronutrients, meal timing, and supplements, while showcasing their relative impact on one another and your overall health.

Although all aspects of nutrition are important, they are not equally important, and by understanding which aspects have a greater impact on your overall health, you can make more informed decisions to support your progress and success.

The 8 Priorities of the Nutrition Pyramid

Here is a detailed breakdown of my version nutrition pyramid of priorities.

1. Consistency

While often overlooked, consistency is the foundation of any healthy diet. Although eating whole foods, the right amount of food, and the right balance of nutrients is important, if not done consistently their impacts are minimal, if any. Adherence and sustainability are two of the most important factors in an individual’s dietary success, therefore, it is important to create a lifestyle, exercise, and healthy eating habits that you can maintain for the long term (1).

It’s important to understand that you don’t need to follow a healthy lifestyle and diet 100% of the time, rather, consistency is created by adhering to the priorities of the nutrition pyramid most of the time.

2. Lifestyle

After consistency, lifestyle is the biggest part of the nutrition prioritization pyramid. Lifestyle includes everything from water intake to exercise, sleep, and stress management, and plays a vital role in your overall health. Even the best nutrition plan will fail if lifestyle factors are not accounted for, improved, and done consistently.

So, before jumping headfirst into a crash diet or the new fad diet, focus on improving your water intake, reducing your alcohol intake, improving your sleep habits, spending more time in nature, moving your body regularly, and creating healthy daily habits you enjoy and can maintain long-term.

3. Food Quality

Put simply, the quality of the food that you eat is the most important food factor in your overall health. Whole foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish, are the most nutrient-dense foods and the ones that should comprise the majority of your diet and food choices.

Not only will prioritizing whole foods ensure you are organically consuming more nutrients and a better balance of macronutrients and micronutrients, but it will naturally impact how much you eat. Whole foods and minimally processed foods are far more satiating and less palatable than processed and ultra-processed foods, therefore, prioritizing your intake of unprocessed and minimally processed foods can help to control how many calories you are consuming without tracking a thing (2).

That said, there is room for everything in a healthy diet, even junk food and empty calories. Therefore, the objective should be to prioritize whole foods most of the time, roughly 80-90%, and indulge the rest of the time, roughly 10-20%.

4. Calories

How much you eat affects everything from your overall performance to health and weight. Being mindful of calorie intake is important to ensure you are not undereating or overeating for your personal health goals. Exactly how many calories an individual needs to consume can vary based on several factors, including age, sex, weight, height, and level of physical activity.

For weight-oriented goals, energy balance, also known as calorie balance, is key as it is the primary factor in weight management (3). For weight loss to occur, one must consume fewer calories than they are expending to create a calorie deficit, and for weight gain to occur, one more consume more calories than they are expending to create a calorie surplus.

While calories do not need to be tracked for general health, non-weight-related health goals, or even weight-related health goals, calories are the body’s primary source of energy, and consuming calories is vital for life.

5. Macronutrients

Unlike the different food groups, macronutrients are the building blocks of calories and the human body. Carbohydrates, protein, and fat make up the food that we eat and contain the sugars, starches, fiber, amino acids, and fatty acids our bodies need to operate and function optimally.

Carbohydrates and protein provide 4 calories per gram, while fats provide 9 calories per gram. Carbohydrates play key roles in digestion and gut health, glucose, and insulin action, as well as cholesterol and triglyceride metabolism; protein function as structural components in skeletal muscle, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters; and fats support the metabolism of fat-soluble vitamins, cell membrane function, the maintenance of structural integrity of the brain and nervous system, and hormone synthesis (4, 5, 6).

In general, consuming balanced meals with a source of protein, carbohydrate, fiber, and fat can help to ensure you are consuming adequate protein, fiber, and calories to support your health goals. Moreover, specifically tracking macros and manipulating your macronutrient intake can improve body composition and/or performance, however, the exact ratio required depends on a variety of factors including your activity level, exercise style, and personal goals.

6. Micronutrients

The next level of the nutrition pyramid of priorities is micronutrients. Micronutrients refer to all of the vitamins and minerals required for the body to function and include everything from iron and magnesium to B vitamins and vitamin C.

By prioritizing food quality (i.e. eating more whole foods) and macronutrients (i.e. creating balanced meals), you can ensure you are consuming an adequate intake and balance of micronutrients in your diet. While specific situations and health conditions may require tracking or monitoring of specific vitamins and minerals, focusing on the other aspects of the nutrition pyramid is typically a more than adequate strategy for the average person.

7. Meal Timing

When you eat is far less than what and how much you eat. Although nutrient timing can be important for athletes, for the average person meal timing is essentially a non-issue. Whether you want to have a larger breakfast and lunch and a smaller dinner, eat 5 meals instead of 2 meals, or eat later or earlier in the day, as long as you are prioritizing nutrient-dense whole foods, eating balanced meals, and eating enough calories to support your goals, when you eat doesn’t matter.

Food quality is more important to overall health and research has shown that calorie intake is more important than meal timing when it comes to weight loss (7, 8). While breakfast is considered the most important meal of the day and it’s commonly recommended to not eat before bed, it is the overall intake of calories and energy balance that determines whether weight is lost, gained, or maintained, not when you eat.

In the end, it comes down to personal preference, your personal hunger cues, and what makes you feel your best. So, unless you are an athlete looking for every competitive edge you can get, meal frequency and meal timing are far less important than most people think.

8. Supplements

While supplements are one of the most commonly discussed aspects of nutrition, they are the smallest piece of the nutrition prioritization pyramid. Supplements are often said to be the “magic pill” or “silver bullet” of health and weight loss, however, they have the smallest impact on overall health and are meant to be a supplement to a healthy diet and lifestyle, not a replacement for one.

Protein powder, collagen powders, electrolytes, and multivitamins can all be beneficial; however, their effects and impacts will be largely negligible if other lifestyle and dietary habits are not addressed. So, before you run out and buy all of the powder and potions you can find, ensure that you are prioritizing sleep, managing stress, exercising regularly, focusing on whole foods, and eating a balanced diet.

Creating a balanced meal is key to ensuring that you are nourished, satisfied, and energized. Although it might seem complicated, creating a balanced meal is simple, so here are 9 well-balanced meal ideas you can use to create healthy meals.

Learning how to create a balanced meal is one of the most helpful tools you can learn to ensure you are eating a balanced diet. Put simply; to create a balanced meal it must include all three macronutrients; protein, carbohydrate, and fat.

By prioritizing whole foods and including protein, carbohydrates, fiber, and fat in your breakfast, lunch, and dinner you can help to ensure you are consuming a more optimal balance of macronutrients, fueling your body appropriately, balancing your blood sugar, increasing your satiety level, and supporting your micronutrient intake (1).

Think of it like ticking a box; at breakfast, lunch, and dinner, ensure there is a source of protein, carbohydrates, fiber, and fat on your plate or bowl. You can tick each box more than once (i.e. include more than one vegetable for fiber or avocado and salad dressing for fat), but the protein, carbohydrate, fiber, and fat boxes must be ticked at each meal to ensure it’s well-balanced.

Examples of Well-Balanced Meals

Here are some examples of balanced meals that you can enjoy for a healthy breakfast, lunch, and dinner.

1. Oatmeal with Yogurt, Almonds, and Berries

Why this is a Balanced Meal: 

• Protein = Greek Yogurt
• Carbohydrates = Oats
• Fiber = Berries
• Fat = Almonds

Oatmeal is a classic healthy breakfast, however, on its own, it is not well-balanced. By serving a bowl of oatmeal with a topping of Greek yogurt, chopped almonds, and berries you can create a balanced meal and a more satisfying meal to start the day. In addition to yogurt, you can use cow’s milk to add protein to oats, egg whites like in my egg white oatmeal, or protein powder like in my high-protein overnight oats.

2. Avocado Toast with Eggs and Orange

Why this is a Balanced Meal:

• Protein = Eggs
• Carbohydrates = Bread
• Fiber = Orange
• Fat = Avocado

Eggs and toast is a go-to breakfast and does contain protein, carbohydrates, and healthy fats on its over, however, by adding avocado and orange slices (or any fruit) you can make it more filling and well-balanced. If you’re not a fan of avocado, you can try my ricotta pesto fried eggs instead.

3. Sausage Scramble with Potatoes

Why this is a Balanced Meal:

• Protein = Sausage
• Carbohydrates = Potatoes
• Fiber = Spinach and Cherry Tomatoes
• Fat = Olive Oil

Sausages are not always thought of as a breakfast food, but they are a versatile ingredient that is packed full of protein and delicious with eggs or on their own. While you can make this with pork sausages if you want to reduce the fat and/or calorie content you can make it with chicken sausages or lean ground beef instead. This balanced meal idea is also great for meal prep as both the scramble and breakfast potatoes keep well in the fridge for days, or you can add some eggs, for an extra boost of protein and fat, and make my breakfast egg bake casserole instead.

4. Tuna Salad Pita

Why this is a Balanced Meal:

• Protein = Tuna
• Carbohydrates = Pita
• Fiber = Lettuce and Apple
• Fat = Mayonnaise

Sandwiches are a highly underrated balanced meal idea. While bread has a reputation for being “unhealthy”, good bread is a great source of complex carbohydrates, and by adding some protein, such as tuna or turkey, some fat, such as mayonnaise or cheese, and extra fiber in the form of vegetables, you can create a well-balanced meal in minutes. My tuna salad pita is one of my go-to healthy lunch ideas and it could also be made with my avocado tuna salad or curried chicken salad instead.

5. Tofu and Brown Rice Bowl

Why this is a Balanced Meal: 

• Protein = Tofu
• Carbohydrates = Brown Rice
• Fiber = Green Beans and Bell Peppers
• Fat = Peanut Butter Sauce

If you are following a vegetarian or vegan diet, tofu is a great plant-based protein source that you can include in your meals. While it is not a complete protein on its own, by pairing it with brown rice or another whole grain such as quinoa or farro, you can ensure it contains all essential amino acids while adding a source of complex carbohydrates at the same time. If you’ve never tried tofu before, give my tofu meal prep bowls with spicy peanut sauce, tofu and broccoli bowl, or sheet pan and tofu with veggies and tahini sauce a try.

6. Protein Snack Plate

Why this is a Balanced Meal: 

• Protein = Eggs and Cottage Cheese
• Carbohydrates = Crackers
• Fiber = Carrots
• Fat = Hummus

Snack-style lunches are a quick and easy way to create a balanced meal in minutes. In fact, many bistro box lunch ideas can be made with no-cook protein sources to cut down on prep time and clean up, store well in the fridge, and are easy to grab and go whenever you need them. My charcuterie bistro boxes are a great example of a well-balanced no-cook lunch idea, while my chicken salad meal prep bowls are a good example of how to turn a lunch classic into a fun meal prep idea.

7. Pesto Chicken Pasta with Broccoli

Why this is a Balanced Meal:

• Protein = Chicken Breasts
• Carbohydrates = Pasta
• Fiber = Broccoli
• Fat = Pesto

While pasta is thought of as a poor food choice, it’s a wonderful source of complex carbohydrates and fiber made with high-protein grains. Both regular pasta and whole-grain pasta can easily be included in a healthy diet when paired with protein, healthy fats, and fiber to create a well-balanced meal. My chicken pesto pasta is one of my most popular healthy dinner recipes and can be made with chicken breasts or chicken thighs. If you’re not a fan of pesto, you can try my chicken and vegetable pasta instead.

8. Salmon Stir-Fry with Rice

Why this is a Balanced Meal:

• Protein = Salmon
• Carbohydrates = Rice
• Fiber = Zucchini and Carrots
• Fat = Sesame Oil

Stir-fries are a great healthy dinner idea for a busy weeknight when you are short on time because they are quick to make and super versatile. From beef to shrimp to salmon and fried rice to cauliflower fried rice, you can create endless flavor combinations while still ensuring you eating a well-balanced meal. Alternatively, you can keep things simple and combine some protein with veggies, rice, and a good sauce, like my spicy salmon roll bowls, to create a quick weeknight meal.

9. Lentil and Sweet Potato Curry

Why this is a Balanced Meal:

• Protein = Lentils
• Carbohydrates = Sweet Potatoes
• Fiber = Spinach
• Fat = Coconut Milk

Curries are one of my go-to healthy dinner recipes because they are quick to make and packed full of flavor. While commonly made with chicken and beef, vegetarian curries are just as nutritious and a great way to make a delicious dinner with plenty of leftovers for lunch. Beans, lentils, and chickpeas are good ways to add some plant-based protein to veggie curries while boosting the fiber content at the same time. My chickpea peanut curry, lentil sweet potato curry, and spinach chickpea curry are all examples of well-balanced vegetarian recipes.

More Balanced and Healthy Meal Ideas

• Chickpea Shakshuka
• Tortilla Egg Bake
• Chicken Caprese Sandwich
• Sausage and Peppers Pasta
• Chicken Burrito Casserole
• Salmon and Quinoa Bowls
• Spicy Pork Noodles