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30 Protein-Packed Small Meal Ideas Under 250 Calories

Posted by on Jun 11, 2012 in Diet It UP, Featured Article, Food Lists, Smoothies & Shakes | 18 comments

*’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

 

Ingredients:
  • 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

 

Nutrition:
241 calories, 26g protein

 

 

7.  Tomato, Spinach & Goat Cheese Omelette

Tomato, Spinach and Goat Cheese Omelette

 

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

 

Nutrition:
250 calories, 19g protein

 

 

 

8.  Scrambled Eggs on Toast with Hot Sauce

Eggs on Toast

 

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

 

Nutrition:
250 calories, 18g protein

 

 

 

9.  Egg White and Tomato Omelette with Hot Sauce

Egg White and Tomato Omelette

 

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

 

Nutrition:
255 calories, 52g protein

 

 

 

10.  Avocado, Tomato and Egg White Omelette

Avocado Tomato and Egg White Omelette

 

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

 

Nutrition:
230 calories, 27g protein

 




 

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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

Pages: 1 2 3 4 5 6

  • 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?

    • https://www.leanit-up.com/ Bryan @ Lean It UP

      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

    • https://www.leanit-up.com/ Bryan @ Lean It UP

      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!!

  • http://pinterest.com lhet2 sanchez

    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.

    • https://www.leanit-up.com/ Bryan DiSanto

      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.

    • https://www.leanit-up.com/ Bryan DiSanto

      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?

    • https://www.leanit-up.com/ Bryan DiSanto

      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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