Low Calorie, High Protein Meal & Snack Ideas?

Omelet with cheese and veggies
Salad with protein (meat)

Greek yogurt
Protein shake
Cottage cheese

We eat tilapia fillets, if you like fish. Low calorie and high in protein. As for snacks, I eat Quest bars. 21g protein and tasty. Can't go wrong!

Some snacks from my recent past: vegetable "batons" (carrot, cucumber, pepper, celery, sugar snap peas, even fennel) with a dip of cottage cheese, greek yoghurt with lemon/lime and spices, houmous); rice cakes with cottage cheese and thai sweet chilli sauce; low fat protein shakes (I use phd diet whey); low fat greek yoghurt with nuts or fruit; fresh pineapple with cottage cheese...

GoPhil is right though. You can't gain muscle on a calorie deficit. You can strive to retain muscle mass, by eating good levels of protein, and lifting regularly, but you won't gain muscle. The only way to gain muscle mass is to eat at a surplus and to lift weights.

I try to keep my protein intake around 25% and 1 gm/pound of my body weight (several people who lift weights regularly have recommended this to me).

For breakfast: Chobani plain yogurt 90 calories and 15g of protein.

For snacks: Quest bars 170 to 190 calories & 20 to 21g of protein. Kashi bars 120-140 calories & 5-7g of protein. I will also frequently have half of a serving of my suggested meals below for a snack. Strawberry doubles 100 calories & 7g of protein.

For meals: I eat a lot of meals with lean meat (chicken, lean beef, turkey), fish, shell fish and beans. I cook on the weekend, freeze a lot, and pack everything into single serving containers. Meatloaf 236 calories & 27 g of protein, turkey burgers 175 calories & 26g of protein, red beans and rice with turkey sausage 349 calories & 32g of protein, Jambalaya 375 calories & 31 g of protein, and chili 410 calories and 36g of protein. I add extra meat to just about every recipe that I make.
I avoid carb heavy sides like rice and potatoes and eat vegatables/fruit instead.

For dessert: Chobani key lime crumble flip 180 calories and 11g of protein or Strawberry doubles 100 calories & 7g of protein

Low Fat/High Protein:
Low fat Cottage cheese/pineapple, Fage/Raisins,

Protein "slude" to use as a toppings on pancakes, frenchtoast, waffles. 1/2 cup of greek yogurt (fage) 1 scoop of vanilla whey protein, cinnamon, dash of vanilla extract.

Low Carb Snacks (My prefrence when dieting):
Protein pudding- 1/2 cup of coconut milk, 1 scoop of chocolate protein (stir together)

String cheese/peanuts
Turkey cheese wraps.

All the above are great choices to increase your protein intake. Without access to your food log, it's hard to tell how much protein you are already eating. Given just your height and weight, you should need ~ 110 grams of lean protein a day with your Resting Metabolic Rate at 1500. Don't go too high on the protein too fast in one meal. Bump it up a little and if you tolerate that well, bump again. So 110 / 5 or 6 meals = 18 to 22 grams each. If you are felling a little gassy just back it down a little.

Look at some of the superfood options for high protein options - chia seeds, hemp seeds, etc. Sure, they have some fat, but are loaded with protein too.

I also sometimes buy preseasoned frozen fish filets for easy high protein meals. They take about 20 minutes to cook in the oven. The vegetable steamer bags take 5 minutes in the microwave. Fast, easy, and super healthy. Most grocery stores have a variety of preseasoned meat entrees.