15 High-Protein Meals Under 500 Calories (2026)

Season 4 to 5 ounces of cubed chicken breast (cooked weight) with your favorite dry rub and a teaspoon of oil, thread onto skewers and air fry until golden, about 10 to 12 minutes at 400°F. Serve with a cup of roasted broccoli and peppers.

That's about 275 to 320 calories with 38 to 47 grams of protein, the leanest meal on the list. Add ½ cup of brown rice and you're still around 400 to 445 calories. Cook chicken to 165°F.

Press 6 ounces of extra-firm tofu, cube it, toss with a teaspoon of oil and air fry until crispy. Serve over ¾ cup of cooked whole-wheat noodles with a cup of steamed broccoli and 1 to 2 tablespoons of teriyaki sauce.

That's about 380 to 400 calories with 27 to 28 grams of protein. We raised the tofu from the 4 ounces in our earlier version, which gave only about 22 grams. Teriyaki is salty, so 2 tablespoons pushes the meal past 1,400mg of sodium. Store the tofu separately if you're meal prepping so it stays crisp.

Halloumi is calorie-dense, so keep it to 2 ounces and let the vegetables do the heavy lifting. Roast a sheet pan of peppers, zucchini and tomatoes with a teaspoon of oil and a spoonful of harissa, add ½ cup of chickpeas for the last 10 minutes and top with the seared halloumi.

That's about 400 to 425 calories with 21 grams of protein, the lowest protein on the list but still over the bar. For more protein, add a 6-ounce cup of plain nonfat Greek yogurt on the side, about 100 calories and 17 grams of protein.

A Chinese takeout classic made lighter. Stir-fry 4 to 5 ounces of cooked-weight chicken breast with peppers and onions in 1 to 2 teaspoons of oil, season simply with salt, pepper, garlic and a pinch of chili, and serve over ½ cup of cooked brown rice.

That's about 385 to 475 calories with 39 to 48 grams of protein. A nonstick pan lets you get away with the smaller amount of oil.

This one needs careful measuring, because peanut butter adds up fast at about 95 calories a tablespoon. Toss 4 ounces of cooked chicken with ¾ cup of cooked whole-wheat noodles, ¾ cup of mixed vegetables and a sauce of 1 tablespoon of natural peanut butter, 1 tablespoon of soy sauce, garlic and a splash of warm water.

That's about 480 calories with 48 grams of protein. Our earlier version put this at 460 to 510, which could break the bar, so stick to one level tablespoon of peanut butter.

Shred 3 ounces of cooked chicken breast and toss it with a tablespoon of BBQ sauce. Pile it onto a whole-grain roll with lettuce, tomato and pickles.

That's about 330 calories with 34 grams of protein, which leaves room for a side of roasted vegetables or a small salad. Keep the sauce separate if you're packing it for later so the roll doesn't go soggy.

Air-fried wings get crispy skin without the deep fryer. Cook wings at 380°F for 20 to 25 minutes, turning once, until they reach 165°F, then toss with a tablespoon of hot-sauce-based buffalo sauce. Serve 4 ounces of cooked meat and skin, weighed off the bone, with celery sticks and 2 tablespoons of a Greek yogurt blue cheese dip.

That's about 320 calories with 31 grams of protein. Our earlier version listed 240 to 270 calories and 20 to 23 grams for 4 ounces, which undercounted the skin. Butter-based wing sauces add noticeably more calories than plain hot sauce.

Whisk a glaze from 1 teaspoon of sesame oil, 1 tablespoon of soy sauce, ginger, garlic and 1 teaspoon of honey, then coat 4 to 5 ounces of cooked chicken breast. Serve with a cup of steamed broccoli and ½ cup of cooked quinoa, or cauliflower rice to save about 100 calories.

That's about 420 to 470 calories with 44 to 53 grams of protein. The glaze keeps well in the fridge, so make a triple batch.

Comfort food that fits. Layer 4 ounces of grilled chicken over ½ cup of mashed potatoes made with milk, add a cup of mixed vegetables and drizzle with a tablespoon of BBQ sauce.

That's about 420 calories with 42 grams of protein. Mashing with Greek yogurt instead of butter trims a few more calories and adds protein. Keep the parts separate when meal prepping for the best texture.

Inspired by Mexican elote. Top 6 ounces of grilled chicken with ½ cup of a charred corn and pepper mix, 2 tablespoons of Greek yogurt lime sauce and a sprinkle of cotija cheese, about ¼ ounce.

That's about 380 calories with 59 grams of protein, the most protein on the list. Add ½ cup of black beans for fiber and you'll still be under 500. Store the corn topping separately and assemble just before eating.

Sometimes simple is best. Bake 6 ounces of raw chicken breast at 400°F for 20 to 25 minutes with a tablespoon of olive oil, lemon juice, garlic and fresh rosemary or thyme. Serve with a cup of roasted broccoli and carrots.

That's about 380 calories with 41 grams of protein. Almost a third of the calories come from the oil, so this is the meal to try with 2 teaspoons instead of 3 if you want more room. It keeps in the fridge for 3 to 4 days.

Layer 4 ounces of cooked chicken with 2 whole-wheat lasagna sheets, ½ cup of tomato sauce, 1 ounce of part-skim mozzarella and fresh basil, then bake until bubbling.

That's about 466 calories with 49 grams of protein. Keep the chicken at 4 ounces. At 5 ounces it climbs to about 513 calories. Add steamed spinach on the side for volume.

Swap the hoagie roll for whole-wheat pasta. Combine 3 ounces of cooked lean sirloin, sliced thin, with ¾ cup of cooked whole-wheat pasta, 1½ ounces of part-skim mozzarella and peppers and onions sautéed in a teaspoon of olive oil.

That's about 491 calories with 43 grams of protein, right at the edge of the bar. Our earlier version used a full cup of pasta and 2 ounces of cheese, which works out to about 580 calories, so measure both. Keep the pasta and beef separate when prepping ahead.

A lighter version of the takeout classic. Cook 6 ounces of raw chicken breast with bell peppers and onions in a teaspoon of oil, then add a sauce of soy sauce, rice vinegar, 1 tablespoon of tomato paste and 2 teaspoons of honey. Serve over ½ cup of cooked brown rice.

That's about 471 calories with 44 grams of protein. A full tablespoon of honey takes it to about 492, still under but close. Make the sauce ahead to speed up weeknights.

For variety, swap the chicken for 4 ounces of cooked lean pork loin. Serve over ½ cup of mashed potatoes, add a cup of green beans and finish with a tablespoon of BBQ sauce.

That's about 400 calories with 37 grams of protein. Cook pork to 145°F and let it rest for 3 minutes. Store the parts separately for freshness and easier portioning.