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30 Protein-Packed Small Meal Ideas Under 250 Calories

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


6.  Mango Pineapple Protein Shake

Mango Pineapple Smoothie


  • 1 scoop of vanilla whey protein (110)
  • 1/2 cup mango chunks (53)
  • 1/2 cup pineapple chunks (41)
  • 1/4 cup orange juice (37)
  • water


241 calories, 26g protein



7.  Tomato, Spinach & Goat Cheese Omelette

Tomato, Spinach and Goat Cheese Omelette


  • 2 large eggs (160)
  • 1 ounce goat cheese (75)
  • 1/2 tomato (15)
  • spinach (0)


250 calories, 19g protein




8.  Scrambled Eggs on Toast with Hot Sauce

Eggs on Toast


  • 2 whole eggs (160)
  • 1 piece of whole wheat toast (90)
  • hot sauce


250 calories, 18g protein




9.  Egg White and Tomato Omelette with Hot Sauce

Egg White and Tomato Omelette


  • 2 cups egg whites (235)
  • 1/2 tomato (15)
  • hot sauce
  • handful spinach/arugula (5)


255 calories, 52g protein




10.  Avocado, Tomato and Egg White Omelette

Avocado Tomato and Egg White Omelette


  • 1 cup egg whites (117)
  • 1/2 medium avocado (113)
  • 1/2 tomato (15)


230 calories, 27g protein



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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

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  • LeanItUP

    @Thrive90 Thanks for the shout out! Much appreciated 😀

  • coolchic

    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:

    • 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:

  • Ash

    This is great! Thanks for making a printable version! 🙂

  • RiaKat

    Awesome … thanks. Printed out … no excuses 🙂

  • lhet2 sanchez

    first tym on pinterest…awesome!!

  • first tym on pinterest…awesome!!tnx 4 d ideas

  • jj_onthemountain

    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.

      • Angee

        Another great reason to pay attention to the details! Thanks for clarifying 🙂

  • kathlyn knight

    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.

  • Bernie

    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.

  • Joe

    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.

  • rbln

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

    • Ben Larkin

      I’ve noticed that most people eat 5-6 times a day, just 2-3 of those are small snacks, but teeth don’t care what you call the meal. If eating 5-6 times a day made your teeth fall out, 1) all ‘grazer’ type people would have no teeth and 2) all old people wouldn’t either. What you say is true, but 5-6 meals isn’t many. Eating 15+ times a day, -thats- a great way to lose your teeth 🙂

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