Train Well Daily: Meal Prep for Weight Loss: 10 High-Protein Recipes Under 400 Calories

If your goal is to lose weight without feeling hungry all the time, the secret lies in High-Protein Recipes. Protein not only helps you feel fuller for longer, but it also boosts your metabolism and preserves lean muscle while you’re in a calorie deficit. Pairing meal prep with high-protein recipes under 400 calories makes it easier to stay consistent, eat delicious meals, and reach your weight-loss goals. 🚀

In this article, we’ll explore why high-protein recipes work for weight loss and share 10 easy meal-prep-friendly dishes that are all under 400 calories per serving.

🍳 Why Choose High-Protein Recipes for Weight Loss?

Before jumping into the recipes, let’s understand why protein should be at the center of your weight-loss plan.

✅ Satiety – Protein helps curb hunger and reduces cravings, preventing overeating.
✅ Muscle Preservation – During weight loss, protein helps you maintain lean muscle mass.
✅ Metabolism Boost – Digesting protein requires more energy than carbs or fats (the “thermic effect of food”).
✅ Sustainable Energy – High-protein recipes keep your energy levels stable throughout the day.

Experts recommend around 1.6–2.2 g of protein per kilogram of body weight daily for fat loss and muscle maintenance. Meal prepping ensures you meet these goals easily. 💪

🥗 10 High-Protein Recipes Under 400 Calories (Perfect for Meal Prep)

Here’s a list of simple, meal-prep-friendly high-protein recipes that are delicious, filling, and under 400 calories per serving.

1. 🍗 Grilled Chicken with Quinoa & Veggies

Calories: ~380
Protein: ~35g
Why it works: Chicken breast + quinoa gives a complete protein source. Packed with fiber-rich veggies for satiety.
👉 Tip: Make 4–5 portions at once and store in airtight containers for the week.

2. 🥚 Egg White Veggie Scramble with Avocado

Calories: ~320
Protein: ~28g
Why it works: Egg whites keep calories low but protein high, while avocado adds healthy fats for satiety.
👉 Tip: Store scrambled eggs in glass containers; reheat with a splash of milk for freshness.

3. 🐟 Salmon & Steamed Broccoli with Lemon

Calories: ~370
Protein: ~32g
Why it works: Salmon is rich in protein + omega-3 fats that support fat burning and heart health.
👉 Tip: Bake salmon fillets on a sheet tray for easy batch prep.

4. 🥩 Lean Beef & Zucchini Stir-Fry

Calories: ~350
Protein: ~34g
Why it works: Lean ground beef cooked with zucchini, bell peppers, and soy sauce makes a savory, filling meal.
👉 Tip: Use extra-lean beef (90%+) to keep calories low.

5. 🌯 Turkey Lettuce Wraps

Calories: ~280
Protein: ~27g
Why it works: Skip the tortilla and wrap seasoned ground turkey in crunchy lettuce leaves.
👉 Tip: Prep the filling ahead and assemble wraps fresh for crunch.

6. 🥗 Greek Yogurt Berry Protein Bowl

Calories: ~300
Protein: ~25g
Why it works: Greek yogurt + protein powder + fresh berries = a quick high-protein snack or breakfast.
👉 Tip: Store in jars for grab-and-go meal prep.

7. 🐔 Chicken & Lentil Soup

Calories: ~330
Protein: ~30g
Why it works: A hearty soup that combines lean chicken breast and lentils for plant + animal protein.
👉 Tip: Make a big pot on Sunday, portion, and freeze for busy days.

8. 🧆 Chickpea & Tofu Stir-Fry

Calories: ~350
Protein: ~29g
Why it works: Plant-forward protein from chickpeas + tofu, flavored with soy sauce, garlic, and sesame oil.
👉 Tip: Reheats perfectly for weekday lunches.

9. 🥒 Cottage Cheese & Cucumber Power Bowl

Calories: ~280
Protein: ~26g
Why it works: Cottage cheese is low-calorie yet protein-rich. Adding cucumber, tomatoes, and herbs makes it refreshing.
👉 Tip: Sprinkle chia seeds for extra fiber and crunch.

10. 🍤 Shrimp & Brown Rice Bowl with Spinach

Calories: ~390
Protein: ~33g
Why it works: Shrimp is one of the leanest protein sources. Paired with brown rice and spinach, it makes a filling, low-calorie meal.
👉 Tip: Cook shrimp in bulk; they only take 3–4 minutes to sauté.

📦 Meal Prep Tips for High-Protein Recipes

To make your high-protein meal prep successful, follow these tips:

Batch Cook Protein – Grill or bake chicken, turkey, salmon, or tofu in bulk.
Portion Control – Use food scales or measuring cups to keep meals under 400 calories.
Mix & Match – Rotate between different proteins (chicken, beef, fish, plant-based) to avoid boredom.
Storage – Use airtight glass containers; refrigerate for 3–4 days or freeze for longer storage.
Quick Snacks – Keep protein-rich snacks like boiled eggs, Greek yogurt, and protein bars on hand.

🌟 Benefits of Sticking to High-Protein Meal Prep

By planning high-protein recipes under 400 calories, you’ll enjoy:

Faster fat loss without extreme hunger 😋
More energy throughout the day ⚡
Sustainable eating habits instead of crash diets
Better muscle definition during weight loss 💪

📝 Final Thoughts

When it comes to meal prep for weight loss, focusing on High-Protein Recipes is a game-changer. Not only do they help you control calories, but they also keep you full, satisfied, and energized. The 10 high-protein recipes above are proof that you can enjoy flavor-packed meals under 400 calories without feeling deprived.

So, grab your containers, prep your meals, and watch your fitness journey transform one high-protein bite at a time. 🚀✨