5 High Protein, Calorie Friendly Meals 💪🌱 ☀️

1. Ground Chicken Sloppy Joes 🍅🫓

~275kcal, 27g protein, 16g carb, 10g fat, 3g fiber | 4 Servings

Ingredients

Sloppy Joes

• 1lb 98% lean ground chicken (480kcal)

• 1/2 of a large onion or 1 small onion ~85g, diced (35kcal)

• 1 large red bell pepper or 2 small red peppers ~165g, diced (45kcal)

• 5g olive oil (40kcal)

• 2 tsp (12g) garlic paste (20kcal)

• Salt

• Black pepper

• 1/2 c (120g) sugar-free ketchup (75kcal)

• 2 tbsp (~30g) tomato paste (35kcal)

• 1/4 c (65g) Ray's No Sugar Added, Barbecue Sauce, Original (30kcal)

• 1/2 tbs (10ml) soy sauce (10kcal)

• 1 tsp cumin

• 1 tsp paprika

• 1/4-1/2 tsp cayenne pepper

Buns

• Bavarian Bakery Rolls x 4 (59kcal x 4)

Salad

• Salad: 2oz arugala x 4 (15kcal x 4)

• 30g Bolthouse Farms, Yogurt Dressing & Dip, Creamy Caesar x 4 (50kcal x 4)

Instructions

 1. Saute onion, pepper, and garlic in olive oil over medium heat until the onion start to brown. Stir intermittently so the garlic doesn't burn.

 2. Push the vegetables to the side of the pan and add the ground turkey. Season it with salt and pepper. Break up the meat, and cook until all the meat has browned.

 3. Mix the meat and vegetables together in the pan, and add the ketchup, barbecue sauce, tomato paste, soy sauce, and spices.

 4. Combine everything and bring to a simmer.

 5. Once there is a gentle bubble, put the pan on low heat and cook for 10 minutes so the sauce thickens.

 6. Remove from the heat and serve on toasted rolls.

7. Make a big salad or 4 small salads with the salad ingredients.

Inspiration Recipe

https://www.ambitiouskitchen.com/healthy-turkey-sloppy-joes-homemade-sauce/ 

2. Greek Yogurt Alfredo Pasta 🍝🧈

~320-360kcal, 21g protein, 36g carb, 11-15g fat, 6g fiber | 4 Servings

Ingredients

• 28g butter (220kcal) or 28g I Can't Believe It's Not Butter Light (70kcal)

• 12g garlic paste (20kcal)

• Salt

• Pepper

• Italian Seasoning or Spiceology Greek Freak

• 145g nonfat Greek yogurt (85kcal)

• 84g part-skim mozzarella cheese (240kcal)

• 1 box Green Giant Antioxidant Blend frozen vegetables (100kcal)

• 1 Box (~224g) Banza Pasta (720kcal)

• 1/2 cup pasta water

Instructions

1. Boil pasta according to box instructions and add salt to the water before adding pasta (pretty much set up a pot of salt water to boil, add the pasta when it's boiling, and then let it cook for 8-12 minutes).

2. Cook frozen vegetables according to the package instructions (microwave for 3:30 minutes if your microwave is my microwave).

3. While the pasta is cooking, melt the butter in a pan, and add garlic paste, salt, pepper, and spices until the garlic gets a little brown.

4. Turn off the heat from the sauce, remove sauce from the heat, and stir in the yogurt to the warm butter and spices mixture and stir to combine.

5. Add cheese and put pan back on the burner (which should be off), and stir to melt cheese.

6. Remove a 1/2 cup of water from your boiling pasta, and add half of it to the sauce, stirring it in until cheese is melted and everything looks creamy and smooth.

7. Add the vegetables to the sauce.

8. Drain the pasta once it's cooked to a desirable texture (not mush and not crunchy, just a little chew), and stir it into the sauce until everything is evenly coated. If it's not spreading, add the rest of your pasta water a few tbs at a time.

9. Serve and store 😄 Add chicken, meatballs, fish, or sausage if desired.

3. Coconut Curry Lentils and Chickpeas 🍛

~450 kcal, 22g protein, 67g carb, 5g fat, 19g fiber | 5 Servings

Ingredients

• 1/2 bag La Preferida Lentils (~246g dry lentils), (846kcal)

• 1 can Simple Truth Organic, Garbanzo Beans (420kcal)

• 1 package Saffron Road, Coconut Curry Korma Sauce (245kcal)

• Serve with 95g brown rice (150kcal x 5) - make a big batch of rice to use throughout the week :)

Instructions

1. Measure out lentils, and then rinse and sort them in a strainer.

2. Boil in 3 cups of salted water.

3. Once the water boils, cover and cook for 30 minutes on simmer.

4. Drain lentils.

5. Drain chickpeas, rinse if desired.

6. Heat simmer sauce in a sauce pan.

7. Add lentils and chickpeas and cook for 5 minutes until well combined.

8. Serve over rice (cook in rice cooker or according to package instructions).

4. Shrimp Fried Rice 🍤🍚🥢

~320 kcal, 29g protein, 27g carb, 8g fat, 3g fiber | 4 Servings

Ingredients

 • 360g cooked brown rice, 445kcal

 • 500g or 1/2 bag Kirkland Signature, Wild Argentine Red Shrimp, Raw, Tail-Off, 360kcal

 • 3 eggs, 210kcal

 • 1 package Green Giant Antioxidant Blend frozen vegetables, 100kcal

 • 5g olive oil, 45kcal

 • 10g ginger paste, 20kcal

 • 10g garlic paste, 20kcal

 • 3tbs Teriyaki sauce, 30kcal

 • 3tbs Soy sauce, 45kcal

 • McCormick, All Purpose Seasoning, Himalayan Pink Salt, Black Pepper, and Garlic

Instructions

 1. Measure out and thaw your shrimp. I like to quick thaw it under cold water in a collander (bag says not to do that, but it turns out fine) until the shrimp are soft.

 2. Whisk 3 eggs in a bowl or container of some sort and set aside.

 3. Pat the shrimp dry and season it with McCormick, All Purpose Seasoning, Himalayan Pink Salt, Black Pepper, and Garlic.

 4. Heat 5g of oil, 5g ginger paste (about 1-2 small squeezes), and 5g garlic paste (about 1-2 small squeezes) over medium high heat until you hear everything start to sizzle.

 5. Add the shrimp to the hot pan and cook for 1-2 minutes on each side. Shrimp is done when it looks white instead of transluscent. It will go back into the pan later, so don't worry about undercooking it.

 6. Take the shrimp out of the pan and set it aside. Cook the frozen vegetables in the microwave, according to package instructions.

 7. Add your rice to the pan and coat it with the remaining oil. You can reduce the heat slightly if it seems the pan is overly excited.

 8. Add the vegetables and distribute evenly by mixing everything together.

 9. Drizzle teriyaki and soy sauce over the rice vegetable mixture, and stir everything so it is evenly coated.

 10. Create a hole in the middle of the rice and vegetables, and add the whisked eggs. Cook the eggs on their own until they start to scramble. You will use a rubber spatula to push them around as they scramble.

 11. When the eggs are semi-scrambled and semi-wet, mix them into the rice and vegetables.

 12. Add the shrimp back, and incorporate them into the mixture. Once it's all mixed, shut off the heat and get ready to serve or store.

Inspiration Recipe

 https://healthyfitnessmeals.com/easy-shrimp-fried-rice/#wprm-recipe-container-61147 

5. Light Peanut Soy Noodles with Shrimp & Broccoli 🍜

~440 kcal, 41g protein, 40g carb,11g fat, 8g fiber | 3 Servings

Ingredients 🍤

Shrimp

 • 500g Kirkland Signature, Wild Argentine Red Shrimp, Raw, Tail-Off (360kcal)

 • 5g cooking oil (45kcal)

 • 10g garlic paste, about 2 squeezes (20kcal)

 • 10g ginger paste, about 2 squeezes (20kcal)

Noodles

 • 2 squares Lotus Foods Millet and Brown Rice Ramen Noodles (480kcal)

Vegetables

 • 1 package Kirkland Organic, Broccoli Florets (125kcal)

Sauce

 • 40g natural peanut butter (240kcal)

 • 30ml soy sauce, low sodium works best (20kcal)

 • 10g Gochujang/Korean Chili Sauce, sriracha would also work (15kcal)

 • 10g honey (30kcal)

 • 2tbs hot water

Instructions 🍜

 1. Place a medium pot of water with a sprinkle of salt over medium to high heat so it can boil.

 2. Measure out frozen shrimp and run it under cold water to thaw.

 3. In a kettle or microwave, boil about 1 cup of water.

 4. Microwave broccoli according to package instructions.

 5. Make sauce: In a small bowl, whisk together peanut butter, soy sauce, gochujang, honey, and 2tbs of the water you boiled in the kettle or microwave. The sauce should be a smooth liquid, so if it stirs like a paste, continue to add boiling water 1tbs at a time until you reach the desired consistency.

 6. Heat cooking oil, garlic, and ginger in a sauce pan and add your thawed shrimp. Cook it for about 2 minutes on each side. Feel free to sprinkle some salt and pepper on if you'd like. Remove the shrimp from the pan when it is no longer translucent (if you aren't sure, it's probably done because shrimp is pretty hard to undercook), and set aside.

 7. Add the noodles to the boiling water and cook for 3-4 minutes (they cook quickly, so watch the time!).

 8. Meanwhile, add the broccoli to the pan your shrimp was in.

 9. After noodles are cooked, add them to the hot broccoli pan, along with the sauce you made. Use tongs to stir everything together until everything is coated in sauce.

 10. Incorporate shrimp, or if you prefer, serve the noodles and add the shrimp to the top.

 11. Serve or store! 🍜