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Healthy Volume Eating Recipes: 5 High-Protein Low-Calorie Meals for Large Portions

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These recipes offer large, satisfying meals that are high in protein and low in calories, perfect for enjoying hearty portions without the guilt or sluggishness.

Ingredients

Scale
  • 1 pound skinless chicken breast, cut into bite-sized pieces
  • 1 can chickpeas, drained and rinsed
  • Egg whites
  • 1 cup low-fat cottage cheese (small-curd preferred)
  • Firm tofu
  • 2 cups fresh or frozen spinach
  • 1 large zucchini, diced or spiralized
  • 1 cup cherry tomatoes, halved
  • 2 cups cauliflower florets
  • 1–2 bell peppers
  • 2 cloves garlic, minced
  • 2 tablespoons fresh herbs (parsley, basil, or cilantro), chopped
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • Black pepper to taste
  • Salt to taste
  • 1 tablespoon lemon juice
  • 1 tablespoon low-sodium soy sauce or tamari
  • 1 tablespoon olive oil

Instructions

  1. Trim any fat from chicken breast and cut into bite-sized pieces. Season lightly with salt, pepper, paprika, and a splash of lemon juice. Let sit for 5 minutes.
  2. Dice zucchini, halve cherry tomatoes, roughly chop spinach, and break cauliflower into small florets.
  3. Heat olive oil in a non-stick pan over medium heat. Cook chicken pieces for 6-8 minutes until golden brown and cooked through (internal temperature 165°F). Remove and set aside.
  4. In the same pan, sauté minced garlic for 30 seconds until fragrant. Add zucchini and cauliflower florets and cook for 5-7 minutes until tender but slightly crisp.
  5. Add spinach and cherry tomatoes, cooking for another 2 minutes until spinach wilts.
  6. Return chicken to the pan. Stir in fresh herbs and season with salt, pepper, and soy sauce. Cook together for 2 minutes to meld flavors.
  7. Optional: Blend cottage cheese with lemon juice and black pepper until smooth for a creamy topping.
  8. Serve chicken and vegetable mixture in large bowls with a dollop of cottage cheese blend or on the side.

Notes

If chicken starts drying out, lower heat and cover pan briefly to keep it juicy. Don’t overcrowd the pan to ensure proper browning. Use fresh herbs to brighten flavors and reduce salt. Keep vegetables slightly crisp for best texture. Store leftovers in airtight containers in the fridge for up to 3 days. Cottage cheese blends do not freeze well.

Nutrition

Keywords: healthy volume eating, high protein, low calorie, large portions, chicken breast, cottage cheese, vegetables, quick meals, meal prep

Find it online: https://sparklespoon.com/healthy-volume-eating-recipes-5-high-protein-low-calorie-meals-for-large-portions/