As someone who’s always on the lookout for ways to build or maintain muscle, I’ve learned that there’s one secret ingredient that should be included in every single meal and snack - protein.
Whether you're hitting the gym hard or just trying to stay fit, getting enough protein is key. However, it can sometimes be a struggle if you are too busy to batch-cook meat and eggs every other day.
High-protein foods don’t just help with muscle growth - they also promote fat loss and help you feel fuller for longer. And the best part? You don’t have to worry about excess calories sneaking in and sabotaging your goals.
Does that mean I have to eat chicken and eggs at every meal? Not at all. There are ways to insert protein into every meal these days. From protein-packed snacks to adding it to your favourite foods, there are options for everyone.
But what exactly are the best low-calorie, high-protein foods?
Why choose low-calorie, high-protein foods?
First off, let’s talk about why protein is important. Protein plays a big role in muscle repair, boosts your metabolism and supports overall health.
It’s also known for helping with fat loss, because the process of digesting and metabolising protein requires more energy than carbs or fats. So, the more protein you eat, the harder your body has to work to break it down, which can keep your metabolism ticking over.
Plus, protein keeps you feeling fuller for longer, which means you’re less likely to snack on high-calorie junk food throughout the day.
How can I add more protein to my diet?
You can easily add protein to your meals and snacks by getting creative. Protein shakes, like MyProtein Impact Whey or The Protein Works Vegan Protein Powder, are quick and easy, especially when blended with fruit or peanut butter.
Greek yoghurt, such as Arla Protein Yogurt, offers a protein-packed snack that pairs well with nuts or honey. For those on the go, protein bars offer a low-calorie option. Where as for main meals, there are so many delivery services offering protein-rich recipes with pre-portioned ingredients, such as from Cook or Hello Fresh.
Best low-calorie, high-protein foods at a glance:
Cook Healthy One Pot Meals Delivered
If you are low on time but still want to hit your protein goals for every meal, Cook should be your go-to. These healthy, low-calorie meals are perfect for a quick lunch or light dinner, with each meal containing fewer than 400 calories.
They're designed for convenience, being microwaveable from frozen, and are a balanced choice for those monitoring their intake. The best part is that they are packed with wholesome ingredients, offering a source of protein and one of your five-a-day.
Buy now, Cook
Bulk Macro Munch Bar in Millionaire’s Shortbread
For years, these Millionaire’s Shortbread gourmet-style protein bars from Bulk have been my go-to for anything sweet. These bars are designed for anyone needing a snack with a balance of protein and carbs, making them perfect for post-workout recovery or a quick snack on the go.
With a tasty range of flavours and a high protein content, they are a satisfying treat without compromising on calories. They contain 22g of protein per bar and 230 calories.
Buy now £22.39, Bulk
Vievé Protein Water
Vieve Protein Water offers a refreshing alternative to traditional protein shakes. It provides 20g of protein per bottle while being low in sugar and calories, making it ideal for those looking to hydrate and refuel after a workout.
The protein comes from high-quality whey, and the water-based formula makes it light and easy to drink.
Buy now £19.98, Amazon
The Protein Ball Co
These dessert-like protein-rich snacks offer around 15 to 20g of protein per serving.
The pack also provides a low-calorie alternative to traditional snacks, making it a quick and convenient choice for those looking to maintain a balanced diet while satisfying hunger. These are gluten-free, convenient, and perfect for on-the-go refuelling.
Buy now £18.99, Amazon
Warrior Protein Cookies
Warrior Protein Cookies are a great choice for those looking to satisfy their sweet tooth while staying on track with their fitness goals. Each cookie provides 15g of protein and 220 calories, they offer a much healthier alternative to traditional cookies that are typically high in sugar and empty calories.
Compared to regular cookies, Warrior Protein Cookies use minimal sugar, making them ideal for those managing their calorie intake.
Buy now £14.99, Amazon
Super Nutrio High Protein Cow’s Milk
If you prefer cereal to eggs in the morning, this high-protein milk is a smart way to boost your protein at breakfast time.
With 50 per cent more protein than regular milk, this makes it an excellent choice for those looking to increase their protein intake, especially for post-workout recovery or adding a nutritional punch to meals. It’s available in a 1-litre carton, providing a convenient and healthy addition to your daily routine.
Buy now £2.50, Tesco
Mr. Trotters Triple Cooked English Mustard Cracklings
Mr Trotter's Crackling Scratching Multipack is a great party snack, offering 18g of protein per serving with just 148 calories.
Perfect for socialising, it's a crunchy, savoury option that delivers protein without the guilt. It’s ideal for anyone looking to keep things satisfying and high-protein during casual get-togethers or gatherings.
Buy now £15.60, Amazon
Verdict
The Cook Healthy Pots for One have become my go-to for quick, nutritious meals. They’re perfect for when I need something light but filling, whether it’s after a workout, during lunch, or on days when my appetite is smaller.
With one of your five a day and a solid source of protein, they keep me on track with my health goals without weighing me down. At less than 400 calories, they’re the right portion size to make eating well easy, delicious, and convenient, especially when I’m short on time but still want something wholesome.
