15 High-Protein Meals Under 500 Calories (2025)

Finding meals that are both high in protein and low enough in calories to support weight loss can feel like a balancing act. Too often, "healthy" recipes sneak in hidden calories through generous oil, creamy sauces, or oversized portions — and suddenly your 400-calorie dinner becomes 700.

These 15 meals solve that problem. Each one delivers serious protein (25–45 grams) while staying under 500 calories, giving you the building blocks for muscle maintenance without the calorie overload. Whether you're meal prepping for the week or looking for tonight's dinner, you'll find options here that actually taste good and keep you satisfied.

For a deeper dive into which ingredients support weight loss, our 100 Best Foods for Weight Loss guide breaks down the science behind protein, fiber, and satiety.

The 500-Calorie, High-Protein Plate Formula

Before we get to the recipes, here's the simple framework that makes all of these meals work. Start with 4–5 oz of cooked lean protein (chicken, turkey, fish, or tofu). Fill half your plate with non-starchy vegetables — roasted, steamed, or air-fried. Add a quarter-plate portion of smart carbs like brown rice, quinoa, or sweet potato. Then finish with bold, low-calorie flavor from citrus, herbs, spices, and vinegars.

The biggest calorie traps? Cooking oils and sauces. One tablespoon of oil adds about 120 calories, so measure instead of pouring freely. This formula aligns with both the Dietary Guidelines for Americans and Harvard's healthy plate approach.

15 High-Protein Meals Under 500 Calories

1. Air Fryer Chicken Skewers

Season 4–5 oz of chicken breast with your favorite dry rub and a light spray of oil, then air fry until golden. Pair with a cup of roasted vegetables for a complete meal that hits 380–440 calories and 35–45 grams of protein. Always cook chicken to 165°F for food safety.

2. Crispy Tofu with Teriyaki Noodles

Press and air-fry 4 oz of extra-firm tofu until crispy, then serve over ¾ cup of whole-wheat noodles with steamed broccoli and 1–2 tablespoons of teriyaki sauce. This vegetarian-friendly option delivers 24–32 grams of protein at 405–470 calories. Store the tofu separately if meal prepping — it stays crispier that way.

3. One-Pan Halloumi and Harissa Vegetables

Halloumi is calorie-dense, so keep portions to 2 oz and let the vegetables do the heavy lifting. Combine with ½ cup of chickpeas and a sheet pan full of peppers, zucchini, and tomatoes roasted with harissa. You'll get 22–28 grams of protein for 415–485 calories. This one's a great choice for vegetarian meals.

4. Salt and Pepper Chicken

A Chinese takeout classic made lighter. Cook 4–5 oz of chicken breast with peppers and onions in 1–2 teaspoons of oil, then serve over ½ cup of brown rice. Simple seasoning, big flavor — 37–47 grams of protein at 390–450 calories. Use non-stick cookware to minimize oil.

5. Creamy Peanut Chicken Noodles

This one requires careful measuring because peanut butter adds up fast (1 tablespoon is about 95 calories). Toss 4 oz of cooked chicken with ¾ cup of whole-wheat noodles, mixed vegetables, and a sauce made from 1 tablespoon of natural peanut butter, soy sauce, and garlic. The result: 40–47 grams of protein at 460–510 calories.

6. Pulled BBQ Chicken Sandwich

Shred 3 oz of lean chicken breast and toss with 1 tablespoon of light BBQ sauce. Pile onto a whole-grain roll with lettuce, tomato, and pickles for a satisfying sandwich at just 300–340 calories and 27–30 grams of protein. Add a side of coleslaw or roasted vegetables to round out the meal. Store the sauce separately to avoid sogginess.

7. Air Fryer Buffalo Chicken Wings

Air-fried wings are a game-changer — crispy skin without the deep-fryer calories. Cook 4 oz of wings at 380°F for 12–15 minutes until they hit 165°F internal temperature, then toss with 1 tablespoon of buffalo sauce. Serve with celery sticks and a light Greek-yogurt blue cheese dip. At 240–270 calories and 20–23 grams of protein, you have room to enjoy this as part of a bigger meal.

8. Sticky Sesame Chicken

Build a glaze from 1 teaspoon of sesame oil, soy sauce, ginger, garlic, and 1 teaspoon of honey — then coat 4–5 oz of cooked chicken breast and serve with steamed broccoli or peppers. Pair with ½ cup of quinoa or cauliflower rice to stay within 420–480 calories while getting 36–42 grams of protein.

9. BBQ Chicken Mashed Potato Bowl

Comfort food that fits your macros. Layer 4 oz of grilled chicken over ½ cup of mashed potatoes (made with low-fat milk or Greek yogurt instead of butter), add a cup of mixed vegetables, and drizzle with 1 tablespoon of light BBQ sauce. This hearty bowl delivers 35–40 grams of protein at 440–490 calories. Keep components separate when meal prepping for the best texture.

10. Street Corn Chicken

Inspired by Mexican elote, this bowl combines 6 oz of grilled chicken with a ½ cup corn and pepper mix, 2 tablespoons of Greek-yogurt lime sauce, and a sprinkle of cotija cheese. At 450–500 calories and 38–44 grams of protein, it's on the higher end — add black beans or a side salad for extra fiber. Store the corn topping separately and assemble just before serving.

11. Lemon Herb Chicken

Sometimes simple is best. Bake 6 oz of chicken breast at 400°F for 20–25 minutes with 1 tablespoon of olive oil, lemon juice, garlic, and fresh herbs like rosemary or thyme. Serve with a cup of roasted vegetables for a clean meal at 360–420 calories and 35–42 grams of protein. This one stores well in the fridge for up to 4 days.

12. Caprese Chicken Lasagna

Layer 4–5 oz of cooked chicken with 2 whole-wheat lasagna sheets, 1 oz of part-skim mozzarella, tomato sauce, and fresh basil. Using part-skim cheese and measuring your portions keeps this Italian favorite at 440–480 calories with 32–38 grams of protein. Add a side of steamed spinach for extra volume.

13. Philly Cheesesteak Pasta

Swap the hoagie roll for whole-wheat pasta. Combine 3 oz of lean beef (sirloin or round) with 1 cup of cooked pasta, 2 oz of low-fat mozzarella, sautéed peppers and onions, and 1 teaspoon of olive oil. The comfort-food satisfaction comes in at 450–490 calories and 34–38 grams of protein. Keep pasta and beef separate when prepping ahead.

14. Sweet and Sour Chicken

Make a lighter version of the takeout classic with 6 oz of chicken breast, bell peppers, onions, and a homemade sauce from soy, vinegar, a touch of honey, and tomato paste. Serve over ½ cup of brown rice for 440–480 calories and 36–40 grams of protein. Making the sauce in advance speeds up weeknight assembly.

15. BBQ Pork Mashed Potato Bowl

For variety, swap chicken for 4 oz of lean pork loin. Serve over ½ cup of mashed potatoes (made with low-fat milk), add a cup of green beans, and finish with 1 tablespoon of light BBQ sauce. You'll get 33–38 grams of protein at 400–460 calories. Store components separately for freshness and easier portion control.

Meal Prep Tips for Success

Batch cooking is the secret to actually eating these meals during a busy week. Grill or bake your proteins in bulk, roast two sheet pans of vegetables, and cook one pot of grains on Sunday — then mix and match throughout the week. For a complete system, check out our Complete Meal Prep Guide.

A few things to keep in mind: weigh cooked portions since most nutrition labels list raw weights (cooking removes water and concentrates calories). Measure oils, nut butters, and cheese — these are the sneaky calorie bombs that can throw off an otherwise perfect meal. And follow food safety basics: cool meals within 2 hours, refrigerate for 3–4 days max, and reheat to 165°F per FDA guidelines.

If meal prep feels like too much work, our High-Protein Meal Plan delivers chef-prepared meals with 35+ grams of protein, portioned and ready to heat. No measuring, no guessing — just heat and eat.

Frequently Asked Questions

How much protein should I aim for per meal?

Most people do well with 20–40 grams of protein per meal, spread evenly throughout the day. That range supports fullness, lean muscle maintenance, and better metabolic control — key benefits when you're trying to lose weight without losing muscle.

What's a good daily protein target for body composition?

For most active adults, aim for approximately 1.6–2.2 grams of protein per kilogram of body weight per day. That typically works out to 90–150 grams daily, depending on your size, activity level, and goals. Spacing high-protein meals 3–5 hours apart maximizes recovery and satiety.

Are whole-grain carbs OK if I'm keeping calories low?

Absolutely. Measured portions of whole grains, beans, or starchy vegetables fit perfectly into 500-calorie plates. These foods add fiber and slow-digesting carbs that help you feel satisfied longer — which actually makes sticking to your calorie goal easier.

How do I keep sauces from blowing my calories?

Use bold, low-calorie flavors like citrus, vinegar, spices, soy sauce, garlic, and herbs. When you do use calorie-dense ingredients, measure carefully: 1 teaspoon of oil is about 40 calories, while 1 tablespoon is about 120. Thin creamy sauces with broth, water, or Greek yogurt to stretch them further.

This content is for educational purposes only and does not replace personalized professional advice.