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Low-Calorie Protein-Packed Lunch

Delicious low-calorie lunches built with high-volume veggies and lean proteins to keep you full and satisfied without the guilt. Perfect for meal prepping!
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings: 2 servings
Course: Lunch, Main Dish
Cuisine: Healthy, Low-Calorie
Calories: 350
Ingredients Method Notes

Ingredients
  

Lean Proteins
  • 4-6 oz grilled chicken breast
  • 4-6 oz shrimp
  • 2 large eggs plus 1 extra white
  • 1 cup cottage cheese
High-Volume Veggies
  • 3-4 cups mixed greens (romaine, spinach, arugula, etc.) Filling base
  • 1 cup cabbage For added crunch
  • 1 cup cucumbers
Smart Carbs
  • 1/2 cup beans Any type
  • 1/3 cup quinoa
  • 1 piece low-carb wrap Optional
Flavor Boosters
  • 2 tbsp Greek yogurt For sauce base
  • 1 tsp Dijon mustard For sauce
  • 1 tsp lemon juice For sauce
Healthy Fats
  • 1/4 piece avocado Measured for calorie control
  • 1 tsp olive oil To be used sparingly
Seasonings
  • 1 tsp paprika
  • 1 tsp cumin
  • to taste salt and pepper

Method
 

Preparation
  1. Pick your anchor protein: Aim for 4–6 oz of chicken, turkey, tofu, or shrimp; 2 eggs + 1 extra white; or 3/4 cup cottage cheese.
  2. Fill half your plate with a crunchy mix of greens, cabbage, and cucumbers, totaling 3–4 cups.
  3. Add a smart carb if desired: Choose 1/2 cup beans, 1/3 cup quinoa, or a low-carb wrap.
  4. Create a low-cal sauce by mixing 2 tbsp Greek yogurt, 1 tsp Dijon, lemon juice, and salt/pepper.
  5. Layer textures by adding pickles, radish, or toasted pumpkin seeds.
  6. Season the mixture to taste with herbs, chili flakes, garlic, and citrus.
  7. Plate your meal with intention, arranging protein, carbs, and sauce attractively.
  8. For added crunch, air-fry chickpeas or tofu cubes for 10–12 minutes.
  9. Taste and adjust seasoning as necessary.

Notes

For meal prep, store greens, veggies, and proteins separately to maintain freshness. Use paper towels to absorb moisture in storage. Reheat as necessary before serving.