15 High-Protein Meals Under 500 Calories

Want high-protein meals that won’t break your calorie goals? Here’s a list of 15 delicious recipes, each under 500 calories, packed with lean proteins, veggies, and whole grains. Perfect for muscle building, weight management, or just eating healthier.

KEY TAKEAWAYS

• Target per meal: 350-500 calories, 25-40 g protein (JISSN)

• Build the plate: lean protein + high-volume veggies + smart carbs (whole grains or starchy vegetables like potatoes, sweet potatoes, corn, or beans).

• Measure extras: 1 tsp oil = ~40 kcal; 1 Tbsp = ~120 kcal—small amounts matter.

• Meal-prep smart: batch cook proteins, roast trays of veg, portion into labeled containers.

• Safety first: chill within 2 hours; reheat leftovers to 165°F (Food Safety). 
  
  

The 500-Calorie, High-Protein Plate (How to)

• Protein (pick 1): 4–5 oz cooked chicken/turkey; 5–6 oz white fish; 4 oz extra-firm tofu/tempeh + booster; 2 eggs + 4 oz egg whites; ¾ cup low-fat cottage cheese.

• Veg (fill half the plate): 2–3 cups non-starchy veg (roast, steam, air fry).

• Smart carbs (¼ plate): ½ cup cooked brown rice/quinoa/farro; 1 small potato/sweet potato; or high-fiber pasta.

• Flavor: citrus, herbs, spices, vinegars, light sauces (measure!).

  Aligns with Dietary Guidelines + Harvard’s healthy plate approach.  

Keep reading for recipes, tips, and meal prep ideas to stay on track with your health goals!

15 High-Protein Meals Under 500 Calories

 

1. Air Fryer Chicken Skewers

Portion: 4–5 oz cooked chicken breast, seasoned with dry rub and light spray oil.

Macros: ≈380–440 kcal I 35–45 g protein. 

Pair it with: 1 cup roasted or air-fried veggies to keep the meal ≤500.

Cook chicken to 165°F for safety.  

2. Crispy Tofu with Teriyaki Noodles

Portion: 4 oz extra-firm tofu (pressed and air-fried or pan-seared with 1 tsp oil) + ¾ cup cooked whole-wheat or high-protein noodles + steamed broccoli + 1–2 Tbsp teriyaki sauce.

My Macros: ≈ 405–470 kcal  |  24–32 g protein

Paired With: Extra vegetables or a small side salad for more volume under 500 kcal.

Store tofu separately to keep it crispy when reheating.

3. One-Pan Halloumi and Harissa Vegetables

Portion: 2 oz halloumi + ½ cup cooked chickpeas + sheet-pan peppers, zucchini, and tomatoes + 1–2 tsp harissa or olive oil.

My Macros: ≈ 415–485 kcal  |  22–28 g protein

Paired With: Fresh greens or quinoa if you need more fiber and fullness.

Halloumi is calorie-dense—keep portions to 2 oz and load up on veggies.

This cheese is a great choice for vegetarian meals, offering a filling alternative to meat. 

4. Salt and Pepper Chicken

Portion: 4–5 oz cooked chicken breast + ½ cup cooked brown rice + 1 cup peppers/onions + 1–2 tsp oil.

My Macros: ≈ 390–450 kcal  |  37–47 g protein

Paired With: Steamed broccoli or snow peas to add fiber while keeping total calories < 500.

Use non-stick cookware and measured oil to stay within range.

5. Creamy Peanut Chicken Noodles

Portion: 4 oz cooked chicken breast + ¾ cup whole-wheat noodles + 1 Tbsp natural peanut butter + soy, garlic, and mixed vegetables.

My Macros: ≈ 460–510 kcal  |  40–47 g protein

Paired With: Add broth or extra veggies for volume without extra calories.

Measure nut butter carefully—1 Tbsp ≈ 95 kcal.

6. Pulled BBQ Chicken Sandwich

Portion: 3 oz cooked lean chicken breast (shredded) + 1 Tbsp light BBQ sauce + 1 whole-grain roll + lettuce, tomato, pickles.

My Macros: ≈ 300–340 kcal  |  27–30 g protein

Paired With: Side of coleslaw or a handful of roasted veggies to keep the plate ≤ 500 kcal.

Cook chicken to 165 °F / 74 °C and store BBQ separately to avoid sogginess.

7. Air Fryer Buffalo Chicken Wings

Portion: 4 oz cooked chicken wings (air-fried) + 1 Tbsp buffalo sauce + celery sticks.

My Macros: ≈ 240–270 kcal  |  20–23 g protein

Paired With: Light Greek-yogurt blue-cheese dip and extra celery or carrots for crunch.

Air-fry at 380 °F for 12–15 min until internal temp hits 165 °F.

8. Sticky Sesame Chicken

Portion: 4–5 oz cooked chicken breast + 1 tsp sesame oil + soy/garlic/ginger glaze + 1 tsp honey + steamed broccoli or peppers.

My Macros: ≈ 420–480 kcal  |  36–42 g protein

Paired With: ½ cup cooked quinoa or cauliflower rice to stay within 500 kcal.

Measure sauce—1 Tbsp honey ≈ 60 kcal; balance with low-sodium soy.

9. BBQ Chicken Mashed Potato Bowl

sbb-itb-199. BBQ Chicken Mashed Potato Bowlicken Mashed Potato Bowl is a hearty dish that combines lean protein, wholesome carbs, and vegetables. It packs 35-40g of protein and stays under 500 calories, making it both filling and energizing.

Portion: 4 oz grilled chicken breast + ½ cup mashed potatoes (made with low-fat milk or Greek yogurt) + 1 cup mixed veggies + 1 Tbsp light BBQ sauce.

My Macros: ≈ 440–490 kcal  |  35–40 g protein

Paired With: Add steamed greens or a salad to extend volume without extra calories.

Keep components separate for easy meal prep and best texture.

10. Street Corn Chicken

Portion: 6 oz grilled chicken breast + ½ cup corn & pepper mix + 2 Tbsp Greek-yogurt lime sauce + 1 Tbsp cotija cheese.

My Macros: ≈ 450–500 kcal  |  38–44 g protein

Paired With: ½ cup black beans or a side salad for extra fiber.

Store corn topping separately; assemble just before serving.

11. Lemon Herb Chicken

Portion: 6 oz cooked chicken breast + 1 Tbsp olive oil + lemon juice, garlic, and fresh herbs + 1 cup roasted vegetables.

My Macros: ≈ 360–420 kcal  |  35–42 g protein

Paired With: A light side of quinoa or a leafy salad to keep the total meal ≤ 500 kcal.

Bake at 400 °F for 20–25 min (165 °F internal). Store up to 4 days refrigerated.

12. Caprese Chicken Lasagna

Portion: 4–5 oz cooked chicken breast + 2 whole-wheat lasagna sheets + 1 oz part-skim mozzarella + tomato sauce + basil.

My Macros: ≈ 440–480 kcal  |  32–38 g protein

Paired With: A side of steamed spinach or a garden salad for extra fiber under 500 kcal.

Use part-skim cheese and measure sauces to manage calories.

13. Philly Cheesesteak Pasta

Portion: 3 oz lean beef (sirloin or round) + 1 cup cooked whole-wheat pasta + 2 oz low-fat mozzarella + peppers & onions + 1 tsp olive oil.

My Macros: ≈ 450–490 kcal  |  34–38 g protein

Paired With: Side of roasted green beans or broccoli to stay ≤ 500 kcal.

Keep pasta and beef separate for best meal-prep texture.

14. Sweet and Sour Chicken

Portion: 6 oz cooked chicken breast + bell peppers & onions + ½ cup brown rice + light sweet-and-sour sauce (soy, vinegar, honey, tomato paste).

My Macros: ≈ 440–480 kcal  |  36–40 g protein

Paired With: Steamed cauliflower rice or bok choy to reduce total calories if needed.

Make sauce in advance for quick weekday assembly.

15. BBQ Pork Mashed Potato Bowl

Portion: 4 oz cooked lean pork loin + ½ cup mashed potatoes (made with low-fat milk) + 1 cup green beans + 1 Tbsp light BBQ sauce.

My Macros: ≈ 400–460 kcal  |  33–38 g protein

Paired With: Add a small side salad or roasted carrots to round out fiber and color.

Store components separately for freshness and portion control.

Meal-Prep & Safety Tips

• Batch cook: grill/bake proteins; roast two trays of veg; cook one grain pot.

• Weigh cooked portions (most labels list raw; cooked loses water).

• Measure add-ons: oils, nut butters, cheeses, and sauces are macro movers.

• Store: cool within 2 hours; refrigerate 3–4 days; reheat to 165°F.  

FAQs— High-Protein Meals Under 500 Calories

How much protein should I aim for per meal?

Most people do well with 20–40 g of protein per meal, spread evenly throughout the day. 

That range supports fullness, lean muscle maintenance, and better metabolic control — key benefits of eating high-protein meals.

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

For most active adults, the evidence-based range is ~1.6–2.2 g of protein per kilogram of body weight per day.

That typically works out to 90–150 g of protein daily, depending on your size, activity, and goals.

Consistent high-protein meals spaced 3–5 hours apart maximize recovery and satiety.

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

Yes — measured portions of whole grains, beans, or starchy vegetables (like sweet potatoes) fit easily into ≤500-calorie, high-protein plates.

These foods add fiber and slow-digesting carbs that help you feel satisfied without exceeding your calorie goal.

How do I keep sauces from blowing my calories?

Use bold, low-calorie flavors like citrus, vinegar, spices, soy sauce, garlic, and herbs.

Measure calorie-dense add-ins — 1 tsp oil = ~40 kcal; 1 Tbsp = ~120 kcal — and thin creamy sauces with broth, water, or Greek yogurt to keep your high-protein meals light but flavorful.