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30 Protein-Packed Small Meal Ideas Under 250 Calories

For anyone who hopes to build a LEAN body with a killer set of abs, eating 5-6 small, protein-packed meals every day is a phenomenal way to do it. Here are 30 delicious, low-calorie meal ideas that rev metabolism (they’re thermogenic), build muscle mass, and keep the body fueled all day long — each of which comes loaded with 15+ grams of protein, sub 250 calories.

And for all protein powder based recipes — if you’re looking for something new — check out our full-blown Protein Powder Buyer’s Guide for our top recommendations and value picks.

*’30 High Protein Small Meals Under 250 Calories, V2’ is our second article featuring 30 LEAN recipe ideas with over 15 grams of protein and 250 calories or less. You can access the second edition and 30 additional protein-packed small meal ideas here.

 

1. Chocolate Banana Protein Shake

Chocolate Banana Protein Shake

 

 

Ingredients: 

 

Nutrition:
215 calories, 25 grams protein

 

 

 

2.  Berry Blast Protein Shake

Berry Protein Shake, Berry protein smoothie, berry smoothie

 

Ingredients:
  • 1 scoop of vanilla whey protein (110)
  • 1/2 cup blueberries (42)
  • 1 cup raspberries (64)
  • water

 

Nutrition:
216 calories, 25 grams protein

 

 

 

3.  Mango Madness Protein Shake

Mango Protein Smoothie

 

Ingredients:
  • 1 scoop of vanilla whey protein (110)
  • 1 cup mango chunks (107)
  • water

 

Nutrition:
217 calories, 25g protein

 

 

 

4.  Strawberry Banana Protein Shake

Strawberry Banana Protein Shake

 

Ingredients:
  • 1 scoop of vanilla whey protein (110)
  • 1/2 large banana (60)
  • 1 cup strawberries (50)
  • water

 

Nutrition:
220 calories, 26g protein

 

 

 

5.  Chocolate Peanut Butter Protein Shake

 Chocolate Peanut Butter Shake

 

Ingredients:
  • 1 scoop of chocolate whey protein (110)
  • 1 tablespoon natural peanut butter (100)
  • water

 

Nutrition:
210 calories, 28g protein

 


 

Pages: 1 | 2 | 3 | 4 | 5 | 6

 

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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17 Comments

  1. @Thrive90 Thanks for the shout out! Much appreciated :D

  2. These are great!  I would love to be able to print out the list of 30 snack ideas so that I can reference them but I can’t find an easy way to do this.  Any ideas or am I missing something obvious on the site?

    • That’s a great idea — I’m going to start including printer-friendly version for recipes, lists, and workouts.
       
      I’ve added a “print it out” link to the end of the original article, but you can download the printer-friendly version directly from here:
      http://www.mediafire.com/view/?bwc75nzcy4y1fb5

    • That’s a great idea — I’m going to start including printer-friendly versions for all recipes, lists, workout plans, etc.
       
      I’ve added a “print it out” button to the end of the original article, but you can download the printer-friendly version directly from here:
      http://www.mediafire.com/view/?bwc75nzcy4y1fb5

  3. This is great! Thanks for making a printable version! :)

  4. Awesome … thanks. Printed out … no excuses :)

  5. first tym on pinterest…awesome!!

  6. first tym on pinterest…awesome!!tnx 4 d ideas

  7. I’m curious as to how #9, with 2 eggs, tomatoes and hot sauce can be nearly double the protein of the similar 2 egg dishes? 52 grams seems pretty high.

    • It’s 2 CUPS of egg whites, not 2 eggs. That’s why the protein count is so ridiculously high.

      Egg whites are one of the purest sources of protein with a very high protein-to-calorie ratio.

      • Another great reason to pay attention to the details! Thanks for clarifying :)

  8. It takes the guess work out of figuring portion sizes to protien to calories.

    Like the variety of foods. Love the taste of Greek yoghurt too.

  9. So one tuna can in the land of freedom packs 120 cals? Odd. Down here it’s 95 cals.

    • It’s likely the difference between solid white + chunk light.

  10. Is the amount of water in each of the shakes simply to taste, or is there a specific amount you find works best?

    • Use 1.5 cups. If that’s still too thick for your own taste, add another .5 cup.

  11. More meals means your teeth have to re mineralized more. It’s a fast way to lose them.

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