25 Easy High Protein Low Calorie Meals for Students on a Budget

Let’s be real—who has time to cook at 11 PM after a study session? If you’re juggling classes, clubs, a part-time job, and a social life, you need High Protein Low Calorie Meals for Students that are cheap, fast, and actually tasty. This roundup gives you 25 student-tested recipes with simple ingredients, microwave- and dorm-friendly swaps, and approximate nutrition so you can eat smart without obsessing over numbers.

Target: ~20–35g protein per meal, usually ≤400 calories. Snacks land in the 10–20g protein zone.

Why High Protein Low Calorie Meals Work for Students

High protein meals help you stay full longer (fewer vending-machine attacks), support muscle recovery, and keep energy steady when you’re bouncing between lectures and the gym. The trick is pairing lean proteins (chicken, tuna, egg whites, Greek yogurt, tofu) with high-volume, low-cal veggies and smart carbs (oats, rice, whole-wheat wraps). For a simple framework, the USDA MyPlate plate method is an easy visual guide to build balanced meals with lean protein, veggies, and whole grains.

🥞 Breakfast (6 Recipes)

1) Protein Overnight Oats (PB–Banana)

Why you’ll love it: Make it at night, crush your morning.
Approx. Nutrition: ~340 calories • ~30g protein

Ingredients (1 serving)

• 1/2 cup old-fashioned oats
• 1 scoop vanilla whey/plant protein (25–30g)
• 3/4 cup unsweetened almond milk (or dairy)
• 2 tsp peanut butter powder (or 1 tsp natural PB)
• 1/2 banana, sliced
• Pinch cinnamon + tiny pinch salt

Directions

1. Whisk milk + protein until smooth.
2. Stir in oats, PB powder, cinnamon, salt.
3. Top with banana. Chill 4+ hours or overnight.

Love make-ahead oats? See our quick guides: Overnight Oats and Peanut Butter Overnight Oats Recipe.

2) Greek Yogurt Parfait Bowl

Why you’ll love it: Creamy, crunchy, ready in 2 minutes.
Approx. Nutrition: ~300 calories • ~28g protein

Ingredients

• 1 cup nonfat Greek yogurt
• 1/2 cup berries
• 1 tbsp granola (or crushed rice cake)
• 1 tsp honey or zero-cal sweetener
• 1 tbsp chia seeds (optional)

Directions

1. Add yogurt to a bowl.
2. Top with berries, granola, drizzle honey.
3. Stir in chia if you want extra fullness.

Want a sippable version? Try our Greek Yogurt Smoothie (reader favorite!).

3) Cottage Cheese Pancakes (Blender)

Why you’ll love it: Fluffy pancakes with stealth protein.
Approx. Nutrition (3 small pancakes): ~330 calories • ~28g protein

Ingredients

• 1/2 cup low-fat cottage cheese
• 1/2 cup egg whites
• 1/3 cup quick oats
• 1/2 tsp baking powder
• 1/2 tsp vanilla, pinch salt
• Nonstick spray

Directions

1. Blend until smooth.
2. Cook on a nonstick pan or mini griddle, 2–3 mins per side.
3. Top with berries or a drizzle of sugar-free syrup.

More dairy-protein inspo: Cottage Cheese Snacks for College Students.

4) Egg White & Veggie Breakfast Wrap

Why you’ll love it: Hot, cheesy, and portable.
Approx. Nutrition: ~320 calories • ~30g protein

Ingredients

• 3/4 cup liquid egg whites
• 1 whole-wheat tortilla (80–100 cal)
• 1/4 cup reduced-fat shredded cheese
• 1/2 cup chopped spinach + peppers
• Salsa, salt, pepper

Directions

1. Scramble egg whites with spinach/peppers.
2. Add to tortilla with cheese and salsa.
3. Toast both sides in a dry pan 1–2 mins to crisp.

5) Microwave Egg White Scramble Cup

Why you’ll love it: Real breakfast in 90 seconds.
Approx. Nutrition: ~220 calories • ~24g protein

Ingredients

• 1/2 cup liquid egg whites
• 2 tbsp cottage cheese or shredded cheese
• 1/4 cup chopped tomatoes or frozen peppers
• Everything-bagel seasoning, salt, pepper

Directions

1. In a large mug, mix all ingredients.
2. Microwave 45 sec, stir, microwave 30–45 sec until set.
3. Season and go.

Dorm life MVPs: High-Protein Microwave Meals for College and College Meals Without a Kitchen.

6) High-Protein Smoothie (Dorm-Friendly)

Why you’ll love it: Thick, cold, and filling—like dessert for breakfast.
Approx. Nutrition: ~300 calories • ~30–35g protein

Ingredients

• 1 scoop chocolate or vanilla protein
• 1 frozen banana or 1 cup frozen berries
• 1 cup milk (dairy or high-protein)
• 1 tbsp PB powder (or 1 tsp peanut butter)
• 1 tbsp cocoa if using vanilla protein

Directions

1. Blend until creamy. Add ice to thicken.
2. Taste and sweeten lightly if needed.

Another creamy option: Cottage Cheese Protein Smoothie.

🥗 Lunch (7 Recipes)

7) Turkey & Hummus Pita Pocket

Why you’ll love it: Satisfying deli vibes with extra fiber.
Approx. Nutrition: ~320 calories • ~28g protein

Ingredients

• 1 small whole-wheat pita
• 3–4 oz sliced turkey breast
• 2 tbsp hummus
• Lettuce, tomato, cucumber
• Mustard, pepper

Directions

1. Split pita, smear hummus inside.
2. Stuff turkey and veg.
3. Finish with mustard and pepper.

8) Tuna Greek Yogurt Salad Wrap

Why you’ll love it: Cheaper than mayo, more protein.
Approx. Nutrition: ~350 calories • ~35g protein

Ingredients

• 1 can tuna (water), drained
• 1/4 cup nonfat Greek yogurt
• 1 tsp Dijon + 1 tsp lemon juice
• Optional: celery/onion for crunch
• 1 tortilla (or lettuce wraps)
• Salt, pepper, paprika

Directions

1. Combine tuna, yogurt, Dijon, lemon, and seasonings.
2. Wrap in tortilla or big lettuce leaves.

9) Chicken Broccoli Rice Bowl (Meal Prep)

Why you’ll love it: Classic and customizable.
Approx. Nutrition (per bowl): ~380 calories • ~35g protein

Ingredients (3 bowls)

• 12 oz chicken breast, cubed
• 2 cups broccoli florets (fresh or frozen)
• 1 cup dry rice (or 3 cups cooked)
• 1 tbsp soy sauce + 1 tsp sesame oil
• Garlic powder, pepper, chili flakes

Directions

1. Cook rice; steam broccoli.
2. Sauté chicken with spices; finish with soy + sesame.
3. Divide into 3 containers.

More ideas just like this: Chicken Broccoli Rice Bowl and Meal Prep Unstuffed Pepper Bowls.

10) Cottage Cheese Pesto Pasta Salad

Why you’ll love it: Creamy without heavy calories.
Approx. Nutrition: ~360 calories • ~28g protein

Ingredients

• 2 oz high-protein pasta (dry)
• 1/2 cup low-fat cottage cheese
• 1 tbsp pesto
• 1 cup tomatoes + baby spinach
• Salt, pepper, squeeze of lemon

Directions

1. Boil pasta; rinse cool.
2. Blend cottage cheese + pesto with a splash of water.
3. Toss with pasta and veg; season.

11) High-Protein Spinach Quesadilla

Why you’ll love it: Crispy, gooey, and light.
Approx. Nutrition: ~350 calories • ~30g protein

Ingredients

• 1 high-fiber tortilla
• 1/2 cup reduced-fat shredded cheese
• 1/2 cup chopped spinach
• 3–4 oz cooked chicken or turkey (optional)
• Salsa

Directions

1. Add tortilla to a hot pan; sprinkle cheese, spinach, and chicken.
2. Fold; cook both sides until crisp and melty.
3. Slice and dunk in salsa.

Spinach fans, don’t miss High Protein Spinach Recipes.

12) Air Fryer Chicken Bites & Veggies

Why you’ll love it: Weekday lunch in 15 minutes.
Approx. Nutrition: ~320 calories • ~35g protein

Ingredients

• 8 oz chicken breast, cubed
• 1 cup mixed veggies (frozen OK)
• 1 tsp olive oil
• Garlic powder, paprika, salt, pepper

Directions

1. Toss everything with oil and spices.
2. Air fry at 390°F for 10–12 mins, shaking halfway.

Dive deeper: Air Fryer Chicken Recipes on a Student Budget.

13) Chickpea “No-Tuna” Salad

Why you’ll love it: Pantry hero + plant protein.
Approx. Nutrition: ~320 calories • ~18g protein

Ingredients

• 1 cup canned chickpeas, drained
• 1/4 cup Greek yogurt
• 1 tsp Dijon + 1 tsp lemon juice
• Salt, pepper, smoked paprika
• Lettuce cups or whole-wheat toast

Directions

1. Mash chickpeas lightly.
2. Mix in yogurt, Dijon, lemon, and spices.
3. Serve on lettuce or toast.

🍝 Dinner (7 Recipes)

14) One-Pan Garlic Chicken & Zucchini

Why you’ll love it: Minimal dishes, maximum flavor.
Approx. Nutrition: ~360 calories • ~38g protein

Ingredients

• 10 oz chicken breast, sliced
• 2 small zucchinis, half-moons
• 1 tsp olive oil + 1 tbsp lemon juice
• 1 tsp garlic powder (or minced garlic)
• Salt, pepper, chili flakes

Directions

1. Sauté chicken with salt/pepper/garlic to brown.
2. Add zucchini; cook 3–4 mins.
3. Finish with lemon and chili flakes.

More no-fuss ideas: One-Pan Chicken Recipes.

15) Spicy Coconut Curry Ramen (Light)

Why you’ll love it: Cozy ramen, boosted with protein.
Approx. Nutrition: ~380 calories • ~30g protein

Ingredients

• 1 pack ramen (discard most seasoning)
• 1/2 cup light coconut milk + 1/2 cup broth
• 1/2 cup frozen veggies
• 1 scoop unflavored/savory protein or 1/2 cup tofu cubes
• 1 tsp curry paste or 1 tsp curry powder
• Chili flakes, lime

Directions

1. Boil noodles with veggies; drain most water.
2. Stir in coconut milk, curry, and protein/tofu.
3. Simmer 1–2 mins; finish with chili and lime.

Try our full version: Spicy Coconut Curry Ramen.

16) Turkey Sweet Potato Skillet

Why you’ll love it: Cozy, balanced, meal-prep friendly.
Approx. Nutrition: ~370 calories • ~34g protein

Ingredients

• 8 oz lean ground turkey
• 1 small sweet potato, diced small
• 1/2 onion, diced
• 1 cup spinach
• 1 tsp olive oil, salt, pepper, smoked paprika

Directions

1. Sauté turkey with onion and seasonings.
2. Add sweet potato; cover until tender.
3. Fold in spinach and paprika for 1–2 mins.

Related: Ground Turkey Sweet Potato Skillet.

17) Black Bean & Corn Burrito Bowl

Why you’ll love it: Vegetarian, under $2/serving.
Approx. Nutrition: ~380 calories • ~20g protein

Ingredients

• 3/4 cup black beans (rinsed)
• 1/2 cup corn (frozen or canned)
• 1/2 cup cooked rice or cauliflower rice
• Salsa, lime, cilantro
• Optional: 1/4 avocado, 1 tbsp Greek yogurt

Directions

1. Warm beans and corn; season with salt and lime.
2. Add over rice; top with salsa, cilantro, optional yogurt/avocado.

For a similar vibe with beef flavors (still portion-control friendly), you might like the Burger Bowl Recipe.

18) Shrimp Veggie Stir-Fry (Frozen-Friendly)

Why you’ll love it: Shrimp cooks in minutes—exam-week hack.
Approx. Nutrition: ~330 calories • ~35g protein

Ingredients

• 8 oz frozen shrimp, thawed & patted dry
• 2 cups frozen stir-fry veggies
• 1 tsp oil + 1 tbsp low-sodium soy sauce
• 1 tsp honey or zero-cal sweetener
• Garlic/ginger powder, chili flakes

Directions

1. Sear shrimp 2 mins per side; remove.
2. Stir-fry veggies; add soy + honey + spices.
3. Toss shrimp back to coat.

19) Cottage Cheese Alfredo with Broccoli

Why you’ll love it: Creamy pasta under 400 calories.
Approx. Nutrition: ~390 calories • ~30g protein

Ingredients

• 2 oz high-protein pasta (dry)
• 1/2 cup low-fat cottage cheese
• 1/2 cup steamed broccoli
• 1–2 tbsp grated Parmesan
• Garlic powder, pepper, splash pasta water

Directions

1. Blend cottage cheese, Parmesan, garlic, splash of pasta water.
2. Toss with hot pasta and broccoli; pepper to taste.

20) Lemon Pepper Salmon & Green Beans

Why you’ll love it: Fancy vibes; student budget.
Approx. Nutrition: ~360 calories • ~33g protein

Ingredients

• 5–6 oz salmon filet (fresh or frozen)
• 1 cup green beans (fresh or frozen)
• 1 tsp olive oil, lemon pepper seasoning, lemon wedge

Directions

1. Air fry or roast salmon at 400°F for 8–10 mins.
2. Sauté green beans with oil + lemon pepper 4–5 mins.
3. Serve with lemon wedge.

🍪 Snacks & Sweet Fixes (5 Recipes)

21) Peanut Butter Protein Balls

Why you’ll love it: Meal-prep snack that saves you from vending machines.
Approx. Nutrition (2 balls): ~220 calories • ~12–14g protein

Ingredients

• 1/2 cup natural peanut butter or PB powder (hydrated)
• 1 scoop vanilla protein
• 1/3 cup quick oats
• 1–2 tsp honey or zero-cal syrup
• Pinch salt; mini chips optional

Directions

1. Mix to a dough.
2. Roll 10–12 balls; chill 30 mins.

Full guide here: Peanut Butter Protein Balls.

22) High-Protein Chocolate Yogurt Mousse

Why you’ll love it: Dessert that hits your protein target.
Approx. Nutrition: ~180 calories • ~20g protein

Ingredients

• 3/4 cup nonfat Greek yogurt
• 1 tbsp cocoa powder
• 1/2 scoop chocolate protein
• 1 tsp honey or zero-cal sweetener
• Pinch salt, splash vanilla

Directions

1. Whisk until silky and fluffy.
2. Chill 10 mins if you can wait.

23) Edamame Cup (Microwave/Freezer)

Why you’ll love it: Salty, hot, high-protein in 3 minutes.
Approx. Nutrition: ~190 calories • ~17g protein

Ingredients

• 1 cup frozen edamame (pods or shelled)
• Salt, chili flakes, or lemon pepper

Directions

1. Microwave with a splash of water 2–3 mins.
2. Season and snack.

24) Turkey & Cheese Roll-Ups

Why you’ll love it: Zero-cook, zero-dishes.
Approx. Nutrition (3 roll-ups): ~210 calories • ~22g protein

Ingredients

• 3 slices turkey breast
• 1 light string cheese (cut into 3)
• Mustard or hot sauce

Directions

1. Place cheese on turkey; roll tight.
2. Dip in mustard and enjoy.

25) Protein Mug Cake (2-Ingredient Base)

Why you’ll love it: 60-second fix for late-night cravings.
Approx. Nutrition: ~220–260 calories • ~20–25g protein (brand-dependent)

Ingredients

• 1 scoop chocolate or vanilla protein
• 1/4 cup milk (adjust for batter)
• Optional: 1 tbsp cocoa (if using vanilla), 1 tsp PB, berries, or chips

Directions

1. Mix protein + milk to thick batter in a large mug.
2. Microwave 30–60 seconds (don’t overcook).
3. Add toppings and demolish.

Many variations: 2-Ingredient Protein Mug Cake and Protein Mug Cake.

Student Budget & Meal Prep Hacks

• Batch once, chill all week. Cook a protein (chicken/turkey/tofu), a carb (rice/potatoes), and a big tray of veg. Mix into bowls. For inspo, see Easy Meal Prep for College Students.
• Frozen = budget gold. Frozen fruit and veg are cheaper, last longer, and work great in smoothies and stir-fries.
• Stretch with volume. Add spinach, zucchini, mushrooms, or cauliflower rice to make plates bigger without many calories.
• Season like a pro. Garlic powder, chili flakes, lemon pepper, hot sauce, and salsa make cheap basics taste premium.
• Microwave mastery. You can steam veggies, scramble eggs, and even “bake” potatoes—see Microwave Baked Potato and Microwave Steamed Vegetables.
• Noodle hacks. Upgrade ramen with egg whites, tofu, or shrimp and add veg—our Instant Ramen Hacks for College shows easy wins.
• Protein on a budget. Compare unit prices, buy store brands, and lean on Greek yogurt, cottage cheese, eggs, tuna, beans, and chicken breast. More tips: Protein on a Budget.

FAQ — People Also Ask

Q1: How much protein should a student aim for per meal?
A1: A practical target is ~20–35g protein per meal and 10–20g for snacks. Use a lean protein + veggies + smart carbs formula to stay full and energized.

Q2: Can I do high protein with only a microwave?
A2: Absolutely. Greek yogurt parfaits, overnight oats, mug scrambles, edamame cups, and mug cakes are all microwave-friendly. Explore High-Protein Microwave Meals for College for more.

Q3: What are the cheapest high-protein staples?
A3: Eggs/egg whites, canned tuna, Greek yogurt, cottage cheese, dried/canned beans, chicken breast, and peanut butter powder. See Protein on a Budget for smart shopping tips.

Q4: I don’t have a full kitchen—now what?
A4: You can still eat well with a mini rice cooker, microwave, and small griddle. Start with College Meals Without a Kitchen for setup ideas and recipes.

Q5: How do I meal prep without getting bored?
A5: Keep a base (rice/quinoa + chicken/turkey/tofu + veg) and rotate sauces: salsa, teriyaki, curry, pesto, lemon-garlic. Try Food Saver Meal Prep and College Meal Prep Ideas.

Q6: Are there vegetarian options here?
A6: Yep—Chickpea “No-Tuna” Salad, Black Bean & Corn Bowl, Edamame Cup, and tofu swaps in stir-fries/ramen. Also browse Vegetarian Burger Bowl Recipe.

Q7: What’s a fast sweet treat that still fits my macros?
A7: Protein Mug Cake or Chocolate Yogurt Mousse—done in minutes and ~20g protein each. See our 2-Ingredient Protein Mug Cake.

Conclusion + Next Steps

College life is hectic, but your meals don’t have to be. With these 25 Easy High Protein Low Calorie Meals for Students on a Budget, you’ll stay full, focused, and ready to crush classes, the gym, and everything in between—without draining your wallet. Pick 3–5 favorites, prep once, and coast through the week.

Keep going with these reader faves:

• Air Fryer Chicken Recipes on a Student Budget
• High-Protein College Meals
• Easy Meal Prep for College Students

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