Simple High Protein Meals for Weight Loss: 6 Proven Recipes

I make these simple high protein meals for weight loss all the time – they’re part of my regular routine. “Protein, fiber, and complex carbs” is my go-to motto (now). But to be honest, I don’t have the time, the cooking skills, or even the desire to make anything complicated. That’s why these are truly simple high protein meals for weight loss. They focus on protein, with a bit of fiber here and there too.

These aren’t recipes for feeding the kids! These simple high protein meals for weight loss are for you – to grab a real protein boost between laptop time, school pickups, activities, house chores (you know the list never ends).

Also, most moms already cook by feel, not by the gram (unless it’s cake, of course!). So in the recipes of the simple high protein meals for weight loss below, you’ll find easy, intuitive instructions instead of strict measurements.

Simple, practical, from real life.

By the way, all the food photos are real – not made by AI. I first took them not for the blog, but for a kind person who’s helping me get back in shape. That’s why the photos aren’t in a fancy Pinterest style.

If you have an intolerance or allergy to any of the ingredients listed below, please skip that recipe and stay safe.

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Simple High Protein Meals for Weight Loss with How to make and Hacks

1. Scrambled Eggs with Frozen Seafood and Veggies

This is one of those simple high protein meals for weight loss I make when I need more protein but really don’t feel like eating chicken.

Serving: One hearty portion for one adult.

What You Need

• A couple of handfuls of frozen mussels, shrimp, or seafood mix
• 1 medium tomato or about 7 – 10 cherry tomatoes
• 1 small onion
• 1 egg
• Salt and pepper
• Cheese (optional)

How to make it

1. Chop the onion finely and sauté on medium heat until golden and soft.
2. Add chopped tomatoes and cook on low heat until they soften completely. Let the onions and tomatoes soften completely – you want them almost melting.
3. Add the seafood and cook everything together on medium heat, stirring regularly (see my hacks below).
4. Near the end, season with salt and pepper and crack in the egg (see hacks again!).
5. If you’d like, sprinkle some grated cheese on top and let it melt slightly.

Hacks from My Kitchen

• If you’re not a huge seafood fan (like me), buy a few packs of frozen seafood when you see them on sale and forget about them in your freezer until needed.
• Make sure your tomatoes are at least a little juicy, not those “plastic” ones from some stores.
• For a saucier dish, add seafood without defrosting it – it’ll release water and make a natural sauce. Perfect for dipping bread or mixing into pasta.
• If you prefer it drier, pre-defrost the seafood.
• Scrambled or sunny side up? Both ways are delicious.
• Watch your stove – adjust the heat if needed to make sure everything cooks gently and doesn’t burn.

Why it’s awesome

This recipe is the most flexible one out of all the simple high protein meals for weight loss I’ve shared in this post. You can easily adjust the portions based on your appetite and goals.

Need more protein? Add more seafood! Want a full meal? Mix the saucy version with pasta or spoon it over barley.

2. Fish and Broccoli Waffles

This recipe was born when I found myself alone with leftover baked dorado and the understanding that I couldn’t even look at it anymore.

But protein + fiber are non-negotiables, so… waffles it was!

Serving: Makes about 6 waffles.

What You Need

• 3/4 of a medium dorado fillet (already baked, no head)
  !!! Make sure there are no bones in the fillet! Check carefully!
• 3 cooked broccoli florets
• 1 small – to – medium zucchini (grated finely and squeezed to remove extra water)
• 1 egg
• Whole wheat flour (add a little at a time)
• Ground flaxseed flour (optional, add a little at a time)

How to Make It

1. Grate the zucchini and squeeze out the extra water.
2. Blend the fish, broccoli, zucchini, and egg until smooth.
3. Gradually add whole wheat and flaxseed flour until you get a thick waffle batter consistency.
4. Pour into a waffle maker (preheat).
5. Cook for about 5 – 6 minutes or until golden.

Hacks from my kitchen

• I didn’t add extra salt since the fish was already salty (plus, who needs more puffiness?!).
• Ground flaxseed is optional, but I like to sneak it in whenever I can.
• You can swap whole wheat flour for regular flour if you prefer.
• Could you make pancakes instead? In theory, yes – but I find waffles easier to cook evenly.

Why it’s awesome

I use these savory waffles as a base for healthy sandwiches – spread with cream cheese, top with tomato slices or smoked fish, maybe some cucumber. And yes, I sometimes mix proteins. Better mixed than missing out!

3. Tuna, Egg & Cucumber Salad Spread

The only “hard” part about this recipe is boiling and cooling the eggs – which is easy if you plan ahead!

Serving: Enough for 4 – 6 sandwiches.

What You Need

• 1 can of tuna
• 2 medium cucumbers
• 1/2 small can of corn
• 3 hard – boiled eggs
• A couple of tablespoons of cream cheese
• Salt and pepper

How to Make It

1. Drain the tuna and mash it with a fork in a bowl.
2. Finely chop the cucumbers and add them in.
3. Drain the corn and add half the can.
4. Chop the hard-boiled eggs finely and add them too.
5. Season with salt and pepper.
6. Mix in a few tablespoons of cream cheese.

Hacks from my kitchen

• Tuna packed in oil tastes better (and we’re not afraid of healthy fats here).
• Taste your cucumber and corn first – make sure they’re good.
• Chop cucumbers really finely for the best texture.
• For eggs: start them in cold water, bring to a boil, then cook 8 – 10 minutes.
• Chopping eggs with a knife gives a better texture than blitzing them in a food processor.
• I use Philadelphia cream cheese.
• Only mix in the cream cheese for the amount you’ll eat immediately – keeps it fresher!

Why it’s awesome

It’s super versatile. Spread on whole wheat bread, use as a salad topping, or eat it straight with a spoon.

4. Turkey Meatballs with Veggies

Serving: About 10–12 good-sized meatballs.

What You Need

• About 400 g ground turkey
• 1 medium zucchini
• A few handfuls of frozen green beans
• A few broccoli florets (fresh or frozen)
• 1 egg
• Salt and pepper
• 300 – 400 g tomato sauce
• 4 – 5 tablespoons sour cream or yogurt
• Water

How to Make It

1. Boil the broccoli and green beans until almost cooked, then cool.
2. Grate the zucchini finely and squeeze out the water.
3. Blend the veggies into the ground turkey using an immersion blender.
4. Add the egg, salt, and pepper. Mix well.

Then, two options:

Option 1: Baked Meatballs in Tomato Sauce

6. Form medium meatballs and place them close together in a baking dish.

7. Mix tomato sauce with sour cream or yogurt and some hot water to create a thin sauce.

8. Pour the sauce over the meatballs (leave the tops peeking out).

9. Bake in a preheated oven at 180°C (350°F) for 40 – 50 minutes.

10. Let them rest for about 30 minutes after baking.

Option 2: Meatballs in the Air Fryer without Sauce

6. Form small meatballs (about the size of an “OK” sign circle with your fingers).

7. Place them in a silicone form inside the air fryer.

8. Cook at 180–185°C (355–365°F) for 15 – 17 minutes. Add a few more minutes if you want them extra crispy.

Hacks from my kitchen

• Great for sneaking in leftover cooked veggies.
• Add onions and carrots if you want – just sauté them first if using the air fryer.
• Turkey breast alone can be dry – mix it with ground turkey thigh or beef for better flavor.
• I use canned tomato sauce – it’s easy and reliable.

Why it’s awesome

This one recipe – like many other simple high protein meals for weight loss recipes in this post—gives you plenty of room to get creative. For example, baked meatballs double as a great sandwich filling – you get protein and fiber all in one go.

5. Cottage Cheese Flatbread with Mushrooms

Initially, it was one of those simple high protein meals for weight loss recipes I didn’t believe in. This was supposed to fail (no flour?!), but surprise – it worked perfectly on the first try!

Serving: Makes one large or two medium flatbreads.

What You Need

• 1 package of cottage cheese (I use up to 4% fat)
• 1 small or medium egg
• Salt and pepper
• 5–7 mushrooms (optional)

How to Make It

1. Mix cottage cheese and egg well.
2. Season with a little salt and pepper.
3. Line a baking sheet with parchment paper (this part is non-negotiable!).
4. Spoon the mixture into rounds and flatten gently with a wet spoon.
5. Slice the mushrooms thinly and place on top.
6. Bake at 180°C (350°F) for 25 – 30 minutes (preheat). Check after 20 minutes for doneness.

Filling ideas:

• Sliced chicken or turkey + tomato + cream cheese
• Smoked salmon + cucumber + cream cheese
• Roasted peppers and/or zucchini + cream cheese
• Ham slices + tomato + cream cheese

Hacks from my kitchen

• Two medium flatbreads are easier to handle than one giant one.
• Small/medium eggs work best – large eggs make the batter too thin.
• I mix everything right in the cottage cheese container (less mess!).
• Let the flatbread cool completely before peeling it off the parchment.
• No need to grease the parchment.
• It’s easier to eat the filled flatbread with a fork and knife (trust me).
• If you make two, the second one keeps well in the fridge overnight.
• It tastes great even without the mushrooms.

Why it’s awesome

If you make two, the second one keeps well in the fridge overnight.
Sometimes, I skip the filling and eat this flatbread as-is – it’s a great protein-packed alternative to regular bread.

6. Air Fryer Chicken Breast or Thighs

Too simple high protein meals for weight loss? Yes. Boring? No. And so, so convenient.

I know – it sounds basic. But trust me, it’s worth it.

I’ve seen so many people say an air fryer is “just a tiny oven” and not worth the kitchen space…

But even plain chicken breast tastes completely different in the air fryer (and don’t even get me started on chicken wings!).

Serving: As many pieces as you can fit in a single layer in your air fryer.

What you need

• A couple of chicken breasts or 5–6 boneless chicken thighs
• A little mayo and ketchup (yep, the classic ones)
• Salt and pepper

How to Make It

1. Season the chicken parts with salt and pepper. (If you’re using whole chicken breasts, cut them into not-too-thin pieces first.)
2. Add a little bit of mayo and ketchup (think one or two small squeezes each).
3. Mix everything really, really well – you want those tiny drops of mayo and ketchup to coat all the chicken evenly.
4. Line your air fryer basket with perforated parchment paper (or lightly grease it with oil if you don’t have the paper) so nothing sticks and flipping is easier.

Two ways to cook:

Option 1: Cooking Chicken Breast

5. Air fry at 180 – 185°C (355 – 365°F) for about 15-20 minutes, flipping regularly (my air fryer beeps when it’s time to flip).
6. After cooking, wrap the chicken in foil and let it rest for about 30 minutes – this keeps it juicy.

Option 2: Cooking Boneless Thighs

5. Air fry at 180 – 185°C (355 – 365°F) for about 25 minutes, flipping regularly.

Hacks from my kitchen:

• Sure, you can totally make this simple high protein meals for weight loss recipe a bit lighter — just swap the mayo for yogurt and the ketchup for some fancy tomato sauce… But honestly, that tiny squeeze of mayo and ketchup just tastes better – and they’re always in the fridge.
• To keep the breast juicy, don’t cut it into tiny pieces.
• Always lay the chicken in a single layer – when I’ve tried stacking it, the bottom pieces stayed undercooked and the top ones started burning.
• If you’re not using perforated parchment, lightly oil the basket – it makes flipping easier and prevents sticking.
• Flip the chicken when your air fryer tells you to! It really helps everything brown evenly.

Why it’s awesome:

This is basically a go-to protein base you can use for any meal – throw it on a salad, stuff it in a sandwich, mix it into scrambled eggs, whatever works – and just like that, you’ve got tons of other simple high protein meals for weight loss.

Why Protein Matters (So Much) for Women’s Health

Why even bother with protein and all these simple high protein meals for weight loss? It’s not like you’re aiming to win Miss Universe or Miss Olympia, right?

Stronger Muscles

I’m guessing you’ve already heard this not – so – fun fact: after age 30, we women start to lose muscle mass naturally – yep, even if we’re active. The good news? Protein helps us hold on to that muscle, and research shows that high-quality sources can be especially effective.

In fact, a 2023 study in the British Journal of Nutrition found that women who ate more animal-based protein (hello, ingredients in these simple high protein meals for weight loss ) had better muscle mass than those who didn’t – even if their overall protein intake was the same. (Cambridge University Press).

Bones Need Protein Too

We often hear about calcium and vitamin D for bone health, but did you know protein is just as important? Protein helps support bone structure and may even improve how the body uses calcium.

Supports Long-Lasting Satiety

Ever noticed how some meals leave you hungry an hour later? I, for one, never have just porridge for breakfast, because an hour and a half later I’m starving like a wolf. That’s why a solid serving of protein at breakfast is everything – and I’m working on my own set of simple high protein meals for weight loss.

How Much Protein Do You Need?

The answer depends on your age, activity level, and overall health. Personally, I go by the approach that women benefit from aiming for 20–30 grams of protein per meal.

So how much protein is actually in the foods used in the recipes of the simple high protein meals for weight loss above? Let’s take a look!

As you’ve probably guessed, I’m definitely not a vegetarian – but I’m totally on board with the idea that mixing plant and animal proteins is a great approach.

Instead of Conclusion

These are my trusty protein recipes of simple high protein meals for weight loss that helped me stay on track with my weight loss goals.

Of course, you can totally mix things up – add your favorite spices, tweak the recipes however you like.

But for me, I’ve found that the simpler the meal, the better the chances it ends up in the “yum” category instead of the “well, it’s edible” one. That’s one more reason why I call these simple high protein meals for weight loss.

Another thing I’ve learned to just accept:

My kid doesn’t eat what I eat.

And honestly? That’s okay.

Once I stopped fighting it, life got so much easier.

I don’t waste time trying to optimize every meal for everyone, I don’t get upset when my healthy masterpiece gets rejected – I just make something quick for myself (for example, one of the simple high protein meals for weight loss).

Try these 6 simple high protein meals for weight loss and see!

Want more quick wins in the kitchen?

Check out my post 5 Easy Protein Breakfast Sandwich Ideas to Start Your Day.

Just a quick reminder: your energy’s kind of a big deal – so treat it like the VIP it is! Need a little boost? These posts might just do the trick:

5 Easy Powerful Morning Practices for Busy Working Moms

5 Quick Important Positive Affirmations for Moms