High-Protein, Low-Calorie Meals to Power Your Week

Looking for high-protein, low-calorie meals that can keep up with a busy week? These flavour-packed recipes are designed to help you feel fuller for longer, without sacrificing taste, portion size or time in the kitchen. From Gousto’s Healthy Choices to our Double Protein dishes, this is smart, satisfying cooking that fuels your week. Because eating well should still be full of joy.

What Makes a Meal High in Protein and Low in Calories?

A high-protein, low-calorie meal is about smart nutritional balance. Protein plays an important role in helping you feel fuller for longer, supporting muscle maintenance and contributing to steady energy levels, all while keeping overall calorie intake in check. That’s why protein-forward meals can be especially useful for anyone looking to eat well without feeling restricted.

From a nutrition perspective, this balance is achieved by choosing lean or plant-based protein sources that deliver a high amount of protein relative to their calorie content. Ingredients like chicken breast, turkey and fish, alongside plant options such as lentils, chickpeas, beans and tofu, provide protein efficiently, while vegetables add volume, fibre and essential micronutrients with minimal calories. Together, this helps create meals that are satisfying, nutrient-dense and well-rounded.

At Gousto, this approach is built into every recipe. Our pre-portioned ingredients remove guesswork and help reduce food waste, while ranges like Healthy and Double Protein make it easier to enjoy balanced meals that support your health goals while still tasting like something you actually want to cook and eat.

10 High-Protein, Low-Calorie Meals from the Gousto Menu

Just because you’re trying to eat healthily, it doesn’t mean you have to miss out on flavour-packed meals or comforting favourites. From speedy midweek wins to bold, globally inspired dishes, these ten high-protein, low-calorie recipes from the Gousto menu prove that balanced eating can still be seriously satisfying.

1. Sticky Hoisin Double Chicken With Rice & Sesame Greens

Sweet, savoury and packed with umami, this sticky hoisin chicken delivers big flavour alongside a generous hit of protein.

What makes this a great high-protein, low-calorie meal

• Protein: 62.6g
• Calories per serving: 665 kcal
• Great for: A speedy post-workout meal

2. Simply Perfect Lean Beef Spag Bol

A lighter take on a classic, this rich and comforting bolognese brings all the depth of flavour you’d expect with extra protein to keep you satisfied.

What makes this a great high-protein, low-calorie meal

• Protein: 46.3g
• Calories per serving: 619 kcal
• Great for: A cosy night in while still hitting protein goals

3. Cannellini Bean Shakshuka With Feta Yoghurt

Hearty, warming and full of spice, this veggie shakshuka proves plant-based meals can still deliver on protein and comfort.

What makes this a great high-protein, low-calorie meal

• Protein: 30.3g
• Calories per serving: 557 kcal
• Great for: A veggie breakfast, lunch or evening meal option

4. Double Basa Karaage With Brown Rice And Japanese-Style Mayo

Crispy, golden fish paired with nutty brown rice—this is a satisfying dish that balances indulgence with steady energy.

What makes this a great high-protein, low-calorie meal

• Protein: 46.9g
• Calories per serving: 699 kcal
• Great for: A balanced, slow energy release

5. Double Cheese Taco Rice With Chipotle Sour Cream

All the bold, comforting flavours of taco night, with a cheesy twist that still fits into a high-protein, low-calorie meal plan.

What makes this a great high-protein, low-calorie meal

• Protein: 21.7g
• Calories per serving: 655 kcal
• Great for: Cheese lovers everywhere

6. Chilli Double Chicken Breast Cashew Wholewheat Noodles

Spicy, nutty, and deeply satisfying, this noodle dish delivers heat while staying balanced and protein-forward.

What makes this a great high-protein, low-calorie meal

• Protein: 69.9g
• Calories per serving: 636 kcal
• Great for: Those who love extra spice

7. Berbere & Red Wine Double Lamb Stew With Sultana Couscous

Slow-cooked flavours and warming spices make this lamb stew a comforting way to explore something a little different.

What makes this a great high-protein, low-calorie meal

• Protein: 35.2g
• Calories per serving: 588 kcal
• Great for: Trying new dishes from different cuisines

8. Fragrant Laotian-Style Lean Double Pork Laab With Steamed Rice

Fresh herbs, citrus and fragrant spices come together in this vibrant pork laab that’s light yet deeply flavourful.

What makes this a great high-protein, low-calorie meal

• Protein: 62g
• Calories per serving: 655 kcal
• Great for: People who love fragrant dishes

9. Double Chicken Breast Linguine With Tomatoes And Chilli

Simple, elegant and packed with flavour, this chilli-spiked pasta is perfect when you want something a little special without the fuss.

What makes this a great high-protein, low-calorie meal

• Protein: 67.7g
• Calories per serving: 656 kcal
• Great for: A delicious date night

10. Thai-Style Pad Cha Double Cod With Greens And Fragrant Rice

Light, aromatic and full of punchy Thai flavours, this pad cha-inspired dish is a fresh alternative to takeaway.

What makes this a great high-protein, low-calorie meal

• Protein: 49.3g
• Calories per serving: 466 kcal
• Great for: A lighter take on Thai takeaway

Looking for Meal Prep or Plant-Based Options?

High-protein, low-calorie eating isn’t one-size-fits-all. Whether you’re planning ahead for the week or prefer to keep things plant-based, there are plenty of options that deliver on protein, flavour and flexibility. From vegetarian recipes built around tofu, lentils and beans to meal-prep-friendly dishes that batch well and reheat beautifully, eating well can still fit around real life.

Gousto’s recipe range makes it easy to find meals that work for you. Whether that’s Vegan Recipes, Family Classics, or simple midweek dishes designed to save time without sacrificing satisfaction. Each comes with pre-portioned ingredients and in flexible food boxes that help take the effort out of eating well.

Why Choose Gousto for High-Protein, Low-Calorie Meals?

Eating well is easier when the thinking’s already been done for you. Gousto takes the guesswork out of high-protein, low-calorie cooking, combining balanced nutrition, bold flavours and practical portions to fit around real life.

» Perfectly portioned ingredients
Every recipe comes with pre-measured ingredients, helping you enjoy balanced meals without guesswork, overeating or unnecessary food waste.

» Nutritionist-approved recipes
Gousto meals are designed with nutrition in mind, supporting protein intake and calorie balance while still delivering on flavour and variety.

» Plenty of choice, every week
With a wide range of Healthy Choices, Double Protein, vegetarian and family-friendly recipes, it’s easy to keep meals interesting while sticking to your goals.

» Great value for everyday eating
Flexible boxes and clear pricing make it simple to find meals that suit your routine and budget, without compromising on quality.

Ready to get started? Explore this week’s high-protein, low-calorie recipes and find a box that works for you.

FAQs About High Protein, Low Calorie Meals

What is a high-protein, low-calorie meal?

A high-protein, low-calorie meal focuses on ingredients that deliver a good amount of protein without excessive calories. This usually means lean or plant-based protein sources paired with plenty of vegetables. Protein plays an important role in supporting muscle maintenance, helping you feel fuller for longer, and contributing to steady energy levels. The end result? It’s much easier to feel satisfied while eating well.

What are some vegetarian high-protein, low-calorie dinners?

Vegetarian high-protein, low-calorie dinners often centre around tofu, tempeh, lentils, chickpeas, beans and pulses, combined with vegetables and flavour-packed sauces or spices. Dishes like lentil curries, tofu stir-fries or bean-based bowls can deliver plenty of protein while keeping calories balanced. Cooking them using lighter methods and minimal added fat will also help.

Which foods are high in protein but low in calories?

Foods that are high in protein but relatively low in calories include chicken breast, turkey, white fish, tofu, lentils, chickpeas and beans. These are often paired with fibre-rich vegetables to add volume and nutrients without significantly increasing calorie content, helping to create filling, well-balanced meals.

How do high-protein meals support weight management?

High-protein meals can support weight management as part of a balanced diet. Proteins such as chicken breast, turkey, or fish, as well as plant-based options like tofu, lentils, and beans, help increase satiety. This can make it easier to manage overall calorie intake, while also supporting muscle maintenance during periods of calorie control. However, sustainable weight loss depends on a range of factors, including overall diet quality, portion sizes and lifestyle habits.

How do I get my recommended protein a day?

Meeting your recommended daily protein intake (56g/day for men and 45g/day for women) usually means distributing it across meals rather than relying on a single large portion. This could include:

• a protein-rich breakfast with eggs or Greek-style yoghurt
• a lunch built around chicken, fish or tofu
• a dinner featuring lean meat, pulses or plant-based proteins, alongside vegetables

Protein-rich snacks such as cottage cheese, hummus with veg, or bean-based dishes can also help boost your protein intake across the day. Protein needs vary between individuals, so targets should be adjusted based on personal needs and activity levels.

Can I customise my Gousto box for high-protein meals?

Yes – there are a number of recipes each week where you can double up your protein on meals, or pick a delicious recipe that’s already packed with plenty of protein. Gousto makes it easy to choose meals that suit a higher-protein approach. You can select from Double Protein recipes, Healthy Choices, and a wide variety of meat, fish and vegetarian dishes each week, allowing you to build a box that fits your dietary preferences and nutritional goals.

Try These Healthy, High-Protein Recipes Today

High-protein, low-calorie meals make it easier to eat well without sacrificing flavour, variety or time in the kitchen. With satisfying portions, balanced nutrition and plenty of choice, they’re a simple way to stay energised throughout the week.

Ready to put it into practice? Explore this week’s menu and discover high-protein dishes designed to fit around real life — from speedy midweek meals to flavour-packed family favourites you’ll actually look forward to cooking.