High Protein Low Calorie Meal Prep

Meal prep is tough when you need high protein and low calories too. When you try to eat a high protein diet, one fatty cut of steak and your calories get blown through the roof.

Fortunately, with a few simple swaps, you can eat high protein meals daily without worrying about the calorie count at all. Here’s exactly how to do it.

High Protein & 2000 Calories

We frequently hear from Persist members who need a little help with their meal prep and nutrition. So let’s look at a case study:

  • 1920 calories
  • 154g protein
  • 144g carbs
  • 81g fat



This person is trying to stay under 2000 calories and they are also 154 pounds. They have a relatively low energy output every day and are trying to shoot for a 500-calorie daily deficit. What does that mean for fat loss? Approximately 1 pound of fat loss per week on average if they stick to the plan.

A high protein diet when you start to lower calories means that you are going to have to sacrifice carbs or fat in your diet. So you’ll have to rely on lean foods in your meal prep (low in fat) and low carbs in most cases.

At the same time, you also want to find foods that fill you up. The best way to do this is to meal prep with foods that are high in volume or fiber and relatively low in calories. We’re talking big portions of food to stretch the stomach and make you feel full. Bonus: more fiber. The more fiber the meal has, the more water will get drawn into your gut and again make you feel full.

All Protein Counts

With high protein, low calorie meal prep, you might just focus on the protein content of your meats. But all protein counts. There is protein in your plant-based foods as well as your meats and dairy. So you want to be sure to add those proteins to your daily totals.

Things like beans and lentils have a ton of fiber and are low in calories. Even some processed breads and wraps are high in fiber and protein and can be great choices for a calorie deficit.

High Protein Low Calorie Meal Prep Example

Let’s put it all together in a meal prep plan below. Each of the following meals has a high amount of food volume, high protein and fiber, and low calories. There are 4 meals throughout the day with at least 25 grams of protein.

The first meal of the day hits the 50-gram mark which will be KEY for keeping you satisfied for a big chunk of the day and not hitting the craving button later on.

Breakfast – Yogurt and Fruit Bowl

  • 2 Cups Non-Fat Greek Yogurt
  • 1 Cup Strawberries
  • 1 Cup Blueberries
  • 1 Tbsp Peanut Butter

Tortilla tipthese suckers have 7 grams of protein each. Grab some and make some 50g protein burritos! 


  • 2 High Protein Low-Carb Tortillas
  • 1 Cup Non-Fat Mozzarella Cheese
  • 2 Eggs
  • 1 Medium Avocado
  • ½ Cup Salsa


  • Whey Protein 30 Grams
  • Small Apple

Dinner – Salad with Chicken

  • Mixed Leaf Lettuce 4 Cups
  • Low Fat Ranch Dressing 4 oz
  • Shredded Rotisserie Chicken Breast 5oz

Daily Totals

  • 1900 Cals
  • 189g Protein
  • 145g Carb
  • 66g Fat
  • 30g Fiber

Persist WIth Protein

Check out the Ebook with 81 pages of high protein, low calorie foods and recipes!

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