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High Protein Low Calorie Meals

High protein low calorie meals

Written by Mike Cola

March 1, 2023

One my favorite easy-to-make high protein low, calorie meals. Maintaining a healthy body weight and composition can be a challenging task for many people. With so many different dietary approaches and weight loss programs out there, it can be hard to know what works best for you. However, one approach that has been shown to be effective for many people is a high-protein, low-calorie diet.

In this video, I’ll be sharing one of my favorite high-protein, low-calorie meals that’s easy to prepare and absolutely delicious. But first, let’s talk a little about why this diet can be so effective for weight loss and body composition.

When you consume a diet that’s high in protein, you’re providing your body with the building blocks it needs to maintain and repair lean muscle tissue. This is particularly important when you’re trying to lose weight, as you want to preserve as much muscle mass as possible while shedding excess body fat.


At the same time, consuming fewer calories than your body requires for maintenance can create a calorie deficit, which can lead to weight loss. By choosing foods that are high in protein and low in calories, you can satisfy your hunger while still staying within your daily calorie goals.

Now, let’s get to the recipe! For this high protein, low calorie meal, you’ll need:

– 10 ounces of lean beef, grilled or pan-seared to your liking
– 1 avocado, sliced
– 1 large tomato, diced
– 1/2 cup blueberries
– 1/2 tablespoon extra virgin olive oil
– 1/2 tablespoon balsamic vinegar
– Salt and pepper to taste
– 100g arugula salad

To prepare this meal, start by grilling or pan-searing your beef to your desired level of doneness. Set aside to rest for a few minutes. Meanwhile, slice your avocado and dice your tomato.

To assemble your meal, place the arugula salad in a bowl, and top with the grilled beef, avocado slices, diced tomato, and blueberries. Drizzle with extra virgin olive oil and balsamic vinegar. Season with salt and pepper to taste.

This meal is not only high in protein and low in calories, but it’s also packed with healthy fats, fiber, and antioxidants from the fruits and vegetables. It’s a great option for anyone looking to maintain a healthy body weight and composition or simply wanting to fuel their body with nutritious, delicious food.

In fact, this is exactly how I eat to maintain low body fat levels without losing any muscle mass.

Give it a try and see how you feel!

Best – Mike Cola 

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