🥗 5 Easy & Healthy Recipes for Weight Loss – High Protein, Low Carb Meals (2025)
Posted: 13 Jul 2025, 09:14
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.
1.
Spinach & Egg White OmelettePerfect 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 DressingPerfect 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 SeedsPerfect 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 BroccoliPerfect 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 BowlPerfect 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.