🥗 5 Easy & Healthy Recipes for Weight Loss – High Protein, Low Carb Meals (2025)

[Olivia]

Staying fit doesn't mean eating boring food! Whether you're aiming to lose weight or maintain a healthy lifestyle, these delicious, low-calorie, high-protein meals are perfect for your goals. Here are 5 easy recipes you can cook at home – all under 500 calories per serving.

1. Spinach & Egg White Omelette
Perfect for: Breakfast | Time: 10 mins

Ingredients:
3 egg whites

1 cup fresh spinach

1 tbsp chopped onion

1 tbsp olive oil

Salt & pepper to taste

Instructions:
Heat olive oil in a non-stick pan.

Sauté onions and spinach for 2–3 minutes.

Pour in egg whites and cook on low heat.

Flip and cook both sides until set.

Nutrition (per serving):
Calories: 140

Protein: 15g

Carbs: 2g

Fat: 6g

2. Grilled Chicken Salad with Yogurt Dressing
Perfect for: Lunch

Ingredients:
100g boneless chicken breast

Mixed lettuce leaves

1 cucumber, sliced

1 tbsp Greek yogurt

1 tsp lemon juice

Salt, pepper, oregano

Instructions:
Grill the chicken with light seasoning.

In a bowl, mix lettuce, cucumber.

Whisk yogurt, lemon, and spices for dressing.

Combine and serve fresh.

Nutrition:
Calories: 290

Protein: 27g

Carbs: 5g

Fat: 15g

3. Overnight Oats with Chia Seeds
Perfect for: Meal prep or snack

Ingredients:
½ cup rolled oats

1 tbsp chia seeds

½ cup skim milk or almond milk

1 tsp honey (optional)

Few berries or banana slices

Instructions:
Combine all ingredients in a mason jar.

Refrigerate overnight (at least 6–8 hours).

Eat chilled in the morning.

Nutrition:
Calories: 320

Protein: 10g

Carbs: 35g

Fat: 8g

4. Pan-Seared Salmon with Steamed Broccoli
Perfect for: Dinner

Ingredients:
100g salmon fillet

1 tsp olive oil

Lemon, salt, pepper

1 cup steamed broccoli

Instructions:
Marinate salmon in lemon, salt, pepper.

Pan-sear for 4–5 minutes each side.

Steam broccoli and serve together.

Nutrition:
Calories: 400

Protein: 32g

Carbs: 4g

Fat: 20g

5. Boiled Sweet Potato & Chickpea Bowl
Perfect for: Post-workout meal or light dinner

Ingredients:
1 boiled sweet potato

½ cup boiled chickpeas

1 tbsp olive oil

Chili flakes, salt, lemon juice

Instructions:
Mix all ingredients in a bowl.

Add toppings like parsley or mint for freshness.

Serve warm or cold.

Nutrition:
Calories: 350

Protein: 15g

Carbs: 40g

Fat: 10g

Final Tips:
Stay hydrated with 2–3L water daily.

Avoid processed sugar – use honey or fruits.

Combine diet with 30 mins daily walking or light exercise.