72 High-Protein Low-Calorie Summer Meal Prep Recipes

Summer is the perfect time to enjoy fresh, light meals that don’t weigh you down. If you’re looking for delicious dishes that are high in protein and low in calories, this list has you covered. Get ready to whip up these simple meal prep recipes that will keep you energized and satisfied all season long!

1. Chilled Chickpea and Cucumber Salad

This chilled salad is perfect for warm summer days. It’s packed with protein from chickpeas and refreshing crunch from cucumbers. Toss in some herbs for extra flavor, and you’ve got a quick and healthy meal prep option!

2. Egg White and Spinach Breakfast Muffins

These egg white and spinach breakfast muffins are perfect for busy mornings. Packed with protein and low in calories, they keep you full without weighing you down. Plus, they’re super easy to make and can be stored for the week!

3. Shrimp and Avocado Lettuce Wraps

These shrimp and avocado lettuce wraps are perfect for a light summer meal. Juicy shrimp paired with creamy avocado and crisp lettuce makes for a refreshing bite. They’re high-protein and low-calorie, making them a great choice for meal prep!

4. Zucchini Noodles with Turkey Meatballs

Zucchini noodles topped with turkey meatballs make a tasty summer meal. This dish is light yet filling, perfect for warm weather. Pair it with your favorite marinara sauce for a healthy twist on spaghetti!

5. Grilled Lemon Herb Chicken Salad

This grilled lemon herb chicken salad is perfect for summer meal prep. It’s packed with protein from the juicy chicken and colorful veggies, making it both healthy and satisfying. Toss in some fresh lemon juice for a refreshing kick that brightens every bite!

6. Quinoa and Black Bean Stuffed Peppers

Quinoa and black bean stuffed peppers are a colorful and tasty choice for summer meal prep. These vibrant peppers are filled with protein-rich quinoa and seasoned black beans, making them a filling and healthy option. Perfect for a quick lunch or dinner, they can be made ahead and stored for easy meals all week!

7. Grilled Salmon with Asparagus and Quinoa

This grilled salmon dish is a summer favorite that’s packed with protein and low in calories. The tender salmon pairs wonderfully with fresh asparagus and fluffy quinoa, making it a nutritious choice for meal prep. You’ll love how easy it is to prepare and how great it tastes!

8. Protein-Packed Greek Yogurt Parfait

This Greek yogurt parfait is a delicious way to enjoy summer flavors while staying healthy. Layer creamy yogurt with fresh berries and crunchy granola for a satisfying treat. It’s easy to make and perfect for meal prep, giving you a protein boost all week long!

9. Cauliflower Rice Stir-Fry with Tofu

This easy cauliflower rice stir-fry with tofu is a summer winner! Packed with protein and flavor, it’s a light meal that keeps you energized. Toss in your favorite veggies for a colorful dish that’s perfect for meal prep.

10. Baked Chicken Breast with Roasted Vegetables

Baked chicken breast with roasted vegetables is a perfect summer meal prep option. It’s high in protein and low in calories, making it a healthy choice for any day. Just season the chicken and toss your favorite veggies in the oven for a tasty dish that’s easy to make and fun to eat!

11. Grilled Turkey Burger Lettuce Wraps

These grilled turkey burger lettuce wraps are a delicious and low-calorie twist on a classic favorite! Packed with lean protein, they’re perfect for a healthy meal prep option. Skip the bun and enjoy the fresh crunch of lettuce with every bite.

12. Spicy Tofu and Veggie Skewers

These spicy tofu and veggie skewers are a plant-based delight! Marinated tofu combined with colorful veggies make for a satisfying, protein-rich meal. Grill them to perfection for a smoky, flavorful dish that’s ideal for summer.

13. Lemon Garlic Cod with Steamed Broccoli

Light and zesty, this lemon garlic cod with steamed broccoli is a simple yet satisfying meal. With lean fish and vibrant greens, it’s a low-calorie dish that’s perfect for a quick and healthy meal prep.

14. Grilled Chicken and Veggie Kabobs

These grilled chicken and veggie kabobs are bursting with flavor! Packed with lean protein and colorful vegetables, they’re an easy, healthy meal to throw on the grill, making them perfect for summer meal prepping.

15. Cottage Cheese and Cucumber Bowl

This refreshing cottage cheese and cucumber bowl is the perfect light meal for hot summer days. With protein-packed cottage cheese and crisp cucumbers, it’s a cooling, nutrient-rich dish that’s both filling and low-calorie.

16. Lemon-Herb Chicken with Zucchini Noodles

Citrus-marinated chicken breasts are grilled until juicy, then sliced over raw zucchini noodles that soften slightly when stored together. A sprinkle of fresh parsley and a drizzle of olive oil keep flavors bright without adding many calories. Pack the noodles dry; toss with the chicken’s lemony juices right before eating for the best texture.

17. Chili-Lime Shrimp & Mango Salad

Large shrimp are quickly sautéed in chili powder and lime zest, then cooled and paired with sweet mango cubes for a refreshing protein punch. Black beans add extra heft while still keeping calories reasonable. Store the lime vinaigrette separately and shake it in at lunchtime.

18. Greek Yogurt Chicken Salad Lettuce Cups

Swapping mayonnaise for non-fat Greek yogurt lowers calories and ups the protein in this picnic classic. Crunch from celery and sweetness from grapes balance the tangy dressing. Spoon the salad into crisp lettuce leaves just before serving to avoid sogginess.

19. Tuna & White Bean Stuffed Tomatoes

Protein-packed tuna and creamy cannellini beans become a light filling when mixed with red wine vinegar and basil. Beefsteak tomatoes serve as edible bowls, keeping carbs in check. They’re best chilled, making them ideal for hot afternoons.

20. Turkey & Spinach Egg Muffins

Ground turkey, baby spinach, and egg whites bake into portable little muffins that reheat in seconds. Each muffin clocks in at about 70 calories yet supplies 7 g of protein. Freeze extras and thaw overnight for a grab-and-go breakfast.

21. Sesame Ginger Tofu Bowls

Extra-firm tofu is marinated in soy sauce, ginger, and a splash of rice vinegar, then baked until crisp at the edges. Serve over a base of chilled brown rice with cucumber ribbons and shredded carrot for crunch. A light sesame dressing ties the bowl together without excess oil.

22. Cilantro-Lime Quinoa & Black Bean Jars

Cooked quinoa cools quickly and absorbs the zingy cilantro-lime dressing as it sits. Layers of black beans, corn, and peppers keep everything colorful and protein-rich. Invert the jar into a bowl at lunchtime so the dressing coats every bite.

23. Mediterranean Chickpea & Grilled Veggie Pack

Chickpeas marry well with smoky summer vegetables like zucchini and eggplant straight from the grill. A sprinkle of feta adds protein while keeping calories moderate. This dish tastes great at room temperature, perfect for outdoor lunches.

24. Smoky Paprika Cod with Summer Succotash

Lean cod fillets are dusted with smoked paprika and quickly seared for a flaky, flavor-packed main. A succotash of corn, lima beans, and cherry tomatoes provides seasonal color and fiber. Store fish and veggies separately for optimal texture, then reheat together.

25. BBQ Turkey Meatballs & Cauliflower Mash

Ground turkey breast forms tender meatballs baked and brushed with a light barbecue sauce. The cauliflower mash mimics potatoes while shaving off carbs and calories. Portion three meatballs per container for an even protein spread through the week.

26. Caprese Cottage Cheese Bowls

Cottage cheese supplies more protein than mozzarella yet still echoes the classic Caprese profile. Juicy tomatoes and fragrant basil keep the dish summery and fresh. Assemble in minutes when produce is at its peak.

27. Teriyaki Salmon & Snap Pea Stir-Fry

Skinless salmon cubes are flash-seared and coated in a homemade light teriyaki glaze sweetened with pineapple juice. Crisp snap peas add crunch and fiber without many calories. Divide over cauliflower rice for even lighter macros.

28. Spicy Peanut Chicken Cold Noodles

Poached chicken breasts are shredded and tossed with rice noodles and a modest amount of spicy peanut sauce. Cooling cucumber strips mellow the heat and add hydration. Chill thoroughly so flavors meld while staying picnic-safe.

29. Rosemary Garlic Pork Tenderloin Slices

Lean pork tenderloin is rubbed with minced garlic and rosemary, then roasted until just pink at the center. Thin slices make portioning simple and quick. Pair with steamed green beans or a leafy salad when packing lunches.

30. Edamame & Avocado Summer Rolls

Protein-rich edamame pairs with creamy avocado for a satiating plant-based filling. Rice-paper wrappers keep the rolls light and gluten-free. Serve with a side of low-sodium soy dipping sauce tucked into the lunch bag.

31. Citrus-Dill Greek Yogurt Tuna Dip

Canned tuna is blended with non-fat Greek yogurt, fresh dill, and orange zest for a bright twist. Scoop with cucumber rounds or whole-grain crackers for a protein-heavy snack. Make a double batch; it keeps four days tightly covered.

32. Ginger Chicken & Watermelon Salad

Marinated ginger chicken offers savory contrast to sweet, hydrating watermelon cubes. Arugula and mint leaves keep the salad lively and low in calories. Pack the dressing separately to avoid wilting greens.

33. Southwest Egg White & Turkey Sausage Skillet

Egg whites cook quickly with lean turkey sausage, black beans, and colorful bell peppers for a breakfast worth waking up to. Portion into containers and top with fresh salsa after reheating. Each serving boasts about 28 g of protein for under 300 calories.

34. Balsamic Steak & Strawberry Spinach Boxes

Flank steak is marinated in balsamic vinegar, grilled, and sliced thin while still juicy. Sweet strawberries brighten the hearty protein and add vitamin C. Include a small cup of balsamic vinaigrette for drizzling later.

35. Pesto Shrimp & Orzo Salad

A lighter pesto made with half the oil coats orzo and shrimp without overpowering flavors. Cherry tomatoes burst with juiciness after sitting overnight. Serve chilled for a refreshing alternative to heavy pasta salads.

36. Curried Lentil & Apple Lettuce Boats

Cooked lentils absorb a mild curry powder dressing, offering 12 g of plant protein per scoop. Crisp apple pieces lend sweetness and crunch. Use sturdy romaine hearts so the boats hold up in lunchboxes.

37. Garlic-Lime Turkey Fajita Bowls

Lean turkey breast strips marinate in lime juice and garlic, then sear alongside bell peppers and onions. Cauliflower rice underneath soaks up the fajita juices with almost no extra calories. Add avocado slices just before serving for healthy fats.

38. Maple-Mustard Salmon Cakes

Canned salmon mixes with egg whites, oats, and a touch of Dijon for simple patties baked instead of fried. A hint of maple syrup balances the mustard’s tang without adding much sugar. Enjoy warm or cold with mixed greens.

39. Teriyaki Tempeh & Pineapple Skewers

Tempeh cubes soak up a homemade low-sugar teriyaki sauce before meeting the grill. Pineapple caramelizes for sweet charred edges that complement the nutty protein. Slide cooked pieces off skewers into containers for easy portions.

40. Dill Pickle Chicken Salad Rice Cakes

Shredded chicken breast is mixed with diced dill pickles and a bit of light mayo for tangy crunch. Serve on plain rice cakes to keep calories in check while adding texture. Pack components separately to avoid soggy cakes.

41. Cajun Tilapia with Corn Salsa

A quick Cajun spice rub turns lean tilapia into a flavor bomb without breading. Spoon a chilled salsa of corn, tomato, and lime over the warm fish. It reheats gently in the microwave without drying out.

42. Protein-Packed Gazpacho with Greek Yogurt

Traditional gazpacho gets a creamy boost from blended Greek yogurt, raising protein while keeping the soup cool and refreshing. Cucumbers, tomatoes, and bell peppers blend into a silky base perfect for sipping. Serve straight from the fridge on sweltering days.

43. Honey-Lime Cottage Cheese Fruit Parfaits

Layer non-fat cottage cheese with kiwi, blueberries, and a drizzle of honey-lime sauce for a sweet yet protein-dense snack. Assemble in small jars to control portions easily. The citrus keeps fruit vibrant for three days.

44. Sriracha Turkey Lettuce Wraps

Lean ground turkey is cooked with garlic, soy sauce, and a kick of sriracha for pleasant heat. Water chestnuts add crunch without calories. Pack filling and lettuce separately to wrap right before eating.

45. Sesame Crusted Ahi with Edamame Salad

Ahi tuna steaks sear in seconds, forming a toasty sesame crust while staying pink inside. Cooled slices pair with an edamame-cucumber salad for balanced macros. Serve chilled; the flavors sharpen as the salad marinates.

46. Greek Turkey Burger Patties

Ground turkey breast mixed with feta, oregano, and spinach yields moist burgers despite the lean meat. Grill or pan-sear, then cool and store between parchment squares. Enjoy over salad greens rather than buns to cut calories.

47. Chimichurri Shrimp Quinoa Bowls

Parsley-packed chimichurri doubles as marinade and dressing for quick-cooking shrimp. Red quinoa offers complete plant protein and nutty bite. Assemble bowls while everything is still slightly warm to help flavors mingle.

48. Curried Greek Yogurt Deviled Eggs

Replacing mayo with Greek yogurt cuts fat and bumps protein in these picnic staples. Mild curry powder provides warmth and color. Store in a covered container with a damp paper towel to keep eggs moist.

49. BBQ Chickpea & Sweet Potato Mash

Canned chickpeas simmer with a smoky barbecue sauce until they absorb rich flavor. Spoon over mashed sweet potato for a sweet-savory combo loaded with fiber. This vegan meal reheats beautifully for quick dinners.

50. Lemon-Dill Cottage Cheese Chicken Wraps

Lemon zest and dill turn plain cottage cheese into a zippy spread that glues grilled chicken strips into a sturdy wrap. Use whole-grain tortillas for extra fiber. Wrap tightly in foil so they stay neat in a cooler.

51. Miso Ginger Cod & Bok Choy Packets

Baking cod in parchment with miso, ginger, and bok choy keeps the fish tender and veggies crisp. Each packet is a self-contained serving that steams in its own juices. Cool slightly before sealing the packets for transport.

52. Southwest Greek Yogurt Pasta Salad

Non-fat Greek yogurt replaces mayo to lighten this creamy pasta salad while doubling protein. Taco spices lend a satisfying kick that intensifies overnight. Use colorful rotini to hold extra dressing in the spirals.

53. Herb-Roasted Chicken Thigh & Asparagus Packs

Boneless skinless thighs stay juicy during high-heat roasting and supply more iron than breast meat. Asparagus cooks on the same sheet pan for easy cleanup. A squeeze of fresh lemon just before eating freshens the dish.

54. Thai Basil Turkey & Veggie Stir-Fry

Ground turkey sizzles with garlic, chili, and fragrant Thai basil for restaurant-worthy flavor at home. Bell peppers and zucchini soak up the savory sauce without adding many calories. Serve over jasmine-cauliflower rice blend to stretch carbs wisely.

55. Cottage Cheese & Tomato Stuffed Avocados

Creamy cottage cheese piles into ripe avocado halves, blending healthy fats with casein protein for lasting fullness. A pinch of smoked salt highlights summer tomatoes tucked on top. Keep the pits to plug any leftovers and prevent browning.

56. Cilantro Lime Lentil Tabbouleh

Swapping bulgur for lentils transforms tabbouleh into a protein powerhouse. Plenty of parsley and lime juice keep it bright and herbaceous. It’s even better on day two after the flavors meld.

57. Harissa Grilled Chicken & Peach Salad

Spicy harissa paste coats chicken breasts before they hit the grill, adding depth without many calories. Sweet peaches cool the heat and scream summer. Pack ingredients separately to keep spinach crisp.

58. Blackened Redfish & Citrus Slaw

Lean redfish dusted with blackening spices cooks fast in a hot pan for smoky crust. A citrus slaw of orange segments and shredded cabbage offsets the spice. Tuck leftovers into corn tortillas for an easy second meal.

59. Greek Yogurt Pancake Meal-Prep Stacks

Adding Greek yogurt to pancake batter infuses extra protein and tang without compromising fluffiness. Make mini stacks, separate them with parchment, and freeze. Reheat in the toaster and top with fresh berries instead of syrup for calorie savings.

60. Lemon Pepper Tuna & Quinoa Stuffed Peppers

Tuna pouches combine with quinoa, spinach, and lemon pepper seasoning, then nestle into bell peppers for baking. Each pepper delivers roughly 25 g protein for under 300 calories. They reheat surprisingly well in a microwave at the office.

61. Pesto Cottage Cheese & Turkey Zucchini Boats

Hollowed zucchinis make edible vessels for lean turkey sautéed with onions. A spoonful of whipped cottage cheese blended with basil pesto browns under the broiler for a melty finish. Store in a single layer so boats stay intact.

62. Ginger-Soy Poached Chicken & Cucumber Salad

Poaching chicken in ginger-soy broth keeps the meat tender and infuses subtle flavor. Pair with a quick cucumber salad dressed in rice vinegar and sesame seeds for crunch. Chill everything before boxing to keep it refreshingly cool.

63. Spicy Red Lentil & Tomato Soup

Red lentils cook down quickly into a creamy texture without cream. Crushed tomatoes and chili flakes provide heat and bright acidity. Portion into microwave-safe jars for effortless reheating.

64. Chili-Garlic Tofu Lettuce Cups

Crumbling baked tofu mimics ground meat while soaking up a garlicky chili sauce. Water chestnuts add satisfying crunch. Assemble cups right before eating for maximum freshness.

65. Grilled Herb Shrimp & Watermelon Skewers

Herb-marinated shrimp grill alongside juicy watermelon, picking up subtle smokiness. The sweet-savory mix keeps taste buds engaged without heavy sauces. Slide off skewers into meal-prep containers for a colorful lunch.

66. Greek Yogurt Caesar Chicken Wraps

A light Caesar dressing made from Greek yogurt coats grilled chicken and crisp romaine. Whole-wheat tortillas wrap it all up for easy transport. Keep extra dressing in a small container for dipping if desired.

67. Dill Salmon & Quinoa Cakes

Leftover cooked salmon mixes with quinoa, egg whites, and dill for hearty patties pan-seared in minimal oil. Each cake holds together well for reheating. Serve over arugula with a squeeze of lemon.

68. Soba Noodle & Edamame Mason Jar Salads

Cooked soba noodles bring a nutty taste and plant protein, while shelled edamame adds even more. Store sesame vinaigrette at the jar’s base so noodles stay bouncy. Flip into a bowl when ready to eat.

69. Orange-Ginger Turkey Meatloaf Minis

Ground turkey breast blends with oat flour and fresh ginger, then bakes in muffin cups for built-in portions. An orange juice glaze caramelizes lightly while staying low in sugar. Pair two minis with steamed broccoli for a complete meal.

70. Herb Cottage Cheese & Smoked Salmon Cucumber Bites

Cottage cheese whipped with chives forms a sturdy base for lean smoked salmon on crunchy cucumber coins. They’re perfect for high-protein snacks or light lunches. Assemble the morning of serving for crisp texture.

71. BBQ Tempeh & Roasted Veggie Rice Bowls

Tempeh cubes bake in low-sugar barbecue sauce until caramelized. Roasted summer vegetables round out the bowl with color and micronutrients. Brown rice soaks up extra sauce for hearty yet balanced portions.

72. Lemon-Basil Grilled Chicken & Farro Salad

Chicken breasts marinate in lemon juice, olive oil, and fresh basil, then grill to juicy perfection. Nutty farro lends chewy texture and additional protein. Toss everything together while warm so the grains absorb the bright dressing.