quick and easy high protien meals/low in cals

Fish with sauteed spinach.

Shrimp cocktail. Yum.

trainer is telling me I need around 125g. I looked at my history and I am averaging 60-80 daily. I think I can add an easy 20 by drinking a protein shake for breakfast instead of my bfast bar that only provides a measly 2g's. But that still wont get me where I need to be.

for reference, 133 lbs, 5'1,

Unless you’re lifting to bulk up that seems a little high given your body weight. What are your goals?

I just stir fried (non stick pan and 0.5 tbs olive oil) 180g king prawns with chillis, mushrooms and loads of diff veggies - I added some precooked orzo to mine as I didn't mind some extra carbs. Yum!

Here's a good list of protein sources and their nutritional values:
http://www.myfitnesspal.com/topics/show/926789-protein-sources

I also get between 130-170g of protein a day (usually), so feel free to look through my diary. I do eat a fair amount of chicken, mostly because I cook it in huge batches.

When I'm trying to be super quick, I'll just George Foreman some thin-cut steak seasoned with pepper and spices, then cover it with chunks of avocado and tomato. Never gets old to me.

Tonight I'm having creamy tomato baked chicken, BUT, it sounds delicious and super simple!
*From Pinterest:
In an ovenproof skillet or Dutch oven (sorry photo does not show either), brown 3 to 4 large boneless chicken breasts over high heat in olive oil, about 2 minutes a side. Remove breasts from pan. (They do not have to be cooked through.) Turn down heat to medium-low and add one onion (finely chopped) and 2 cloves garlic (minced). After about 2 minutes, stir in one 15-ounce can chopped tomatoes and simmer for 15 to 20 minutes. Stir in 3-4 tablespoons mascarpone and a handful of roughly chopped basil. Add chicken back to pan, immersing them in sauce. Bake at 350°F for 20 minutes.

Another Pinterest recipe I can't wait to try:
Lemon Herb Steak Foil Packets:
1 thin cut steak (i used rib-eye)
1/2 lemon
1 sprig fresh rosemary
Dried Thyme
Salt (Kosher) & Pepper
Butter & Olive Oil
Heavy Duty Foil – 2 sheets (approx. 12″ x 12″)
Asparagus or your choice of vegetables

Directions:
preheat your grill or heat your coals on your campfire to medium high. on a piece of heavy duty tin foil (approx. 12″ x 12″), lightly coat with olive oil and dot with butter. season both sides of your steak with salt and pepper. place the steak in the center of the foil. sprinkle with thyme, rosemary leaves and a slice of fresh lemon. place fresh vegetables and lemon next to the steak. dot with butter and cover with the second piece of foil over the top. seal each side of the foil shut. once your packets are sealed and marked, place them onto the grill at medium-high heat. grill them for 8-10 minutes (depending on how you prefer your meat), flipping them over halfway through cooking. when they are finished grilling, let stand for 2-3 minutes before you open foil in the middle and enjoy.

YUM

Greek yogurt is a great way to add protein. Twice the protein content of regular yogurt. 8 oz = 22g protein. If it's too tart for you and you don't mind a few additional calories, try adding a tablespoon of honey, or fruit, raspberry jam, whatever...

People overlook shrimp (prawns) and scallops as a delicious low calorie protein source. If you don't mind that it is processed, crab sticks (surinimi) are a handy portable protein snack and they are only 12-16 calories per stick. Beef jerky as a snack.

I use boiled or poached eggs and no fat greek yoghurt at breakfast.

Any white fish (haddock, cod, etc) is good dredged in a little flour and then pan fried in a scant amount of olive oil. Serve with salsa or chimchurri or salsa verde or anchoiade..

A dead easy chicken salad I like is

http://www.myrecipes.com/recipe/avocado-chicken-salad-50400000120282/

I skip the tortilla chips. A double portion without the chips is about 350 kcals.

Here are some quick protein ideas:

1% cottage cheese or non fat plain greek yogurt; mix it with PB2, fruit, jam, etc.
frozen chicken tenders
hardboiled eggs
quest bars - cookie dough and chocolate peanut butter are my favorites
smoked salmon (costco - the norweign sliced one)
Bubba's turkey burger (costco - frozen)
salmon patty burger (costco -frozen)

I always keep some frozen chicken tenders on hand, they defrost quickly and with a sprinkle of seasonings like Weber's N'Orleans or Garlic herb, it taste great over a big bowl of mixed greens. Pan fry on medium high for 3 mins a side. Try it with Cardini's light caesar vinaigrette. Try the smoked salmon with some avocado and mixed green. I skip the dressing because the salmon has enough flavor. You can easily make your own lean beef/turkey burgers but a box of Bubba's is cheap and quick. I grill 4 patties at a time and eat it throughout the week.

I have roughly the same stats you do and also have a high protein target. I'm 5'2, currently 116lb but when I started 5-6 weeks ago, I was 123lb and ate my body weight in grams of protein. It made me nervous at first too but protein is satiating and helped me keep muscle mass while cutting body fat. Stick with those macros until you hit a plateau, then adjust by cutting calories from fat or carbs first. At first I had a hard time reaching my protein target so I added Hydrobuilder's Vanilla Bean protein but now I eat mostly leaner meats/cheese for protein and feel fuller, longer.

Bump for ideas!

Almost daily I eat a cup of Greek yogurt (nonfat, no added sugar, the only ingredient is cultured pasteurized grade A nonfat milk), a scoop of high protein, low sugar (<1g) whey isolate, and a couple of tablespoons of Hersey's Special Dark cocoa. This gives me about 55g protein, 270 calories, and 10g sugar. I try to stay under 20g of sugar, so that's unfortunately half my limit, but that's the best I've come up with so far.

Then~ tuna in a lettuce wrap. :]