If you’re looking for quick, easy, low-carb, high-protein meals to support weight loss and fitness goals, this curated collection is for you. These simple, healthy recipes work well for dinner, lunch and some for breakfast, and many can be prepped ahead or made in 15–20 minutes on a weeknight.
After having a baby I struggled for a few years to lose extra weight and manage new insulin resistance. Switching to a higher-protein, lower-carb approach and reducing gluten and dairy helped me get back close to my pre-baby weight. These are the meals I relied on and still enjoy regularly. Remember: sustainable habits—healthy eating, regular walks and enough sleep—matter after you lose weight just as much as while losing it.
Not all recipes below are dairy-free, but they’re all tasty, protein-packed and simple to prepare whether you meal-prep on Sunday or cook quickly during the week.
1. Spicy Turkey Cauliflower Rice
If you haven’t liked cauliflower rice before, this spicy ground-turkey version might change your mind. It’s fast, bold in flavor and very satisfying.
- Ready in: 20 minutes | Servings: 2
- Kcal: 443 | Protein: 28g | Carbs: 18g | Fiber: 7g | Fat: 31g
2. 15-Minute Shrimp and Veg Stir-Fry
Ready in about 15 minutes using frozen shrimp, garlic, broccoli, bell pepper and a savory tamari-based sauce. Quick, nutritious and full of protein.
- Ready in: 15 minutes | Servings: 2
- Kcal: 289 | Protein: 33g | Carbs: 19g | Fiber: 6g | Fat: 10g
3. Garlic Squid (Calamari) in Tomato Sauce
Tender calamari cooked with garlic, tomato paste, olives and a sprinkle of Parmesan. It’s flavorful and comes together in about 15 minutes.
- Ready in: 15 minutes | Servings: 1
- Kcal: 610 | Protein: 49g | Carbs: 22g | Fiber: 4g | Fat: 36g
4. Garlic Shrimp and Broccoli
A quick, creamy low-carb dinner using shrimp, broccoli, garlic and a touch of cream cheese for richness.
- Ready in: 15 minutes | Servings: 2
- Kcal: 381 | Protein: 26g | Carbs: 16g | Fiber: 4g | Fat: 25g
5. Crustless Tuna Quiche
A versatile high-protein dish that works for breakfast, lunch or dinner. It’s ideal for meal prep—omit oats and carrots to lower the carbs further.
- Ready in: 25 minutes | Servings: 4
- Kcal: 125 | Protein: 13g | Carbs: 4g | Fiber: 1g | Fat: 6g
6. Garlic Shrimp in Tomato Sauce
A longtime favorite: tomatoes, garlic, shrimp, fresh dill and olive oil. Use ripe tomatoes or a good tomato sauce for a juicy, protein-rich meal.
- Ready in: 15 minutes | Servings: 2
- Kcal: 445 | Protein: 54g | Carbs: 16g | Fiber: 3g | Fat: 18g
7. Greek Meatball Bowls
Flavorful meatballs served with garlic sauce and a tomato-cucumber salad. Make the meatballs ahead and assembling bowls takes just minutes.
- Ready in: 40 minutes | Servings: 4
- Kcal: 532 | Protein: 39g | Carbs: 12g | Fiber: 3g | Fat: 37g
8. Egg Roll in a Bowl with Chicken
A repeatable favorite that’s quick and savory: chicken breast, cabbage, garlic, tamari and carrots make an easy low-carb dinner.
- Ready in: 20 minutes | Servings: 2
- Kcal: 474 | Protein: 43g | Carbs: 25g | Fiber: 9g | Fat: 24g
9. Avocado Chicken Salad with Egg
Simple and satisfying: boiled eggs, shredded chicken, avocado, spinach, tomatoes, cucumbers and olives. Prep the protein ahead for an instant lunch.
- Ready in: 10 minutes | Servings: 1
- Kcal: 635 | Protein: 44g | Carbs: 22g | Fiber: 12g | Fat: 43g
10. Pesto Chicken Cauliflower Rice
A great leftover rescue: shredded chicken, cauliflower rice, pesto and garlic combine into a flavorful, low-carb meal that’s perfect for using up fridge bits.
- Ready in: 15 minutes | Servings: 2
- Kcal: 488 | Protein: 35g | Carbs: 19g | Fiber: 4g | Fat: 32g
11. 20-Minute Beef and Cabbage
Spicy, savory ground beef with cabbage and garlic—an easy weeknight dinner that’s filling and low in carbs.
- Ready in: 20 minutes | Servings: 3
- Kcal: 357 | Protein: 26g | Carbs: 11g | Fiber: 3g | Fat: 24g
12. No-Breadcrumbs Pesto Turkey Meatballs
Easy, tender meatballs flavoured with pesto. Serve with cauliflower rice, zoodles or a crisp salad for a satisfying, protein-forward dinner.
- Ready in: 20 minutes | Servings: 2
- Kcal: 328 | Protein: 30g | Carbs: 2g | Fiber: 0g | Fat: 22g
Easy Low Carb High Protein Meals
If you’re looking for quick, easy low-carb high-protein meals to help you lose weight and support fitness goals, this collection of simple recipes for dinner, lunch and breakfast will help you plan satisfying meals.
10 minutes
10 minutes
20 minutes
Ingredients
For the turkey meatballs
- 8oz / 220g ground turkey
- 3 garlic cloves, minced
- 2 tbsp basil, chopped
- 2 tbsp zucchini, shredded
- 2 tbsp mozzarella cheese, shredded
- 1 tsp green pesto
- salt and pepper to taste
Instructions
- Mix all ingredients in a bowl until combined. Form walnut-sized meatballs with your hands.
- Cook in a nonstick pan with a little fat and cover with a lid.
- After 4–5 minutes flip to the other side and finish cooking until done.
- Serve with salad, cauliflower rice or zoodles for a full high-protein, low-carb meal.
Nutrition Information
Yield
2
Serving Size
1
Amount Per Serving
Calories 328
Total Fat 22g
Cholesterol 123mg
Sodium 300mg
Carbohydrates 2g
Protein 30g
I hope these ideas inspire your meal planning. Try a few and let me know which ones you liked and how they turned out!
You Might Also Like
- How I Lost 15 Pounds With Insulin Resistance
- 22 Low Carb Chicken Recipes To Try This Week
- 11 Healthy Recipes To Make With Canned Tuna