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30 Protein-Packed Small Meal Ideas Under 250 Calories

Posted by on May 18, 2015 in Diet It UP, Featured Article, Food Lists, Smoothies & Shakes | 18 comments

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High Protein Meal 28: Trader Joes’ Frozen Shrimp Stir Fry

Ingredients:

Nutrition: 170 calories, 24g protein

How To: Pan sear one bag of Trader Joes’ shrimp stir fry in a little bit of oil.

  • 1 bag of Trader Joes’ Shrimp Stir Fry (170)

 

High Protein Meal 29: String Cheese and Almonds

Ingredients:

Nutrition: 240 calories, 14g protein

How To: Eat string cheese with 1 oz almonds.

  • 1 string cheese (80)
  • 1 ounce almonds (160)

 

High Protein Meal 30: Chicken Breast with Honey Mustard

Ingredients:

Nutrition: 250 calories, 35g protein

How To: Marinade chicken in olive oil and honey/dijon mustard. Pan sear or grill chicken breast until finished.

  • 1/2 chicken breast (130)
  • 1/2 cup kidney beans (110)
  • honey mustard (10)
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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 Instagram (@BRYDISANTO) & 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:
      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

  • 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 🙂