12 High-Protein Meals Under 500 Calories
- David Cozzens
- Dec 6, 2025
- 16 min read
Updated: Dec 23, 2025
Balancing protein intake with calorie control doesn't have to be complicated. Here are 12 high-protein meals under 500 calories designed to support muscle recovery, keep you full, and fit into your fitness goals. These meals are easy to prepare, use simple ingredients, and offer a variety of flavors to keep your diet interesting.
Highlights:
Grilled Chicken Power Bowl: Quinoa, veggies, and lean chicken (430–480 calories, 30–38g protein).
Turkey Taco Lettuce Wraps: Ground turkey in crisp lettuce (280–400 calories, 35–42g protein).
Greek Yogurt Chicken Salad: Shredded chicken on whole wheat toast (380–420 calories, 40–45g protein).
Shrimp and Asparagus Stir Fry: A quick, lean protein option (420–450 calories, 38–42g protein).
Egg White Veggie Scramble: Turkey sausage and fresh veggies (under 500 calories, packed with protein).
Baked Salmon with Broccoli: Omega-3-rich salmon with roasted sides (under 500 calories).
Cottage Cheese Smoothie Bowl: A creamy, protein-rich breakfast (under 500 calories).
Lentil and Veggie Chili: A hearty plant-based option (under 500 calories).
Greek Yogurt Parfait: A layered mix of yogurt, berries, and granola (under 500 calories).
Tofu Stir Fry with Brown Rice: A quick plant-based stir fry (under 500 calories).
Turkey Meatballs with Zoodles: Zucchini noodles and marinara (under 500 calories).
Black Bean and Chicken Burrito Bowl: A customizable, protein-packed bowl (450 calories, 35g protein).
These meals are perfect for meal prep or quick cooking, helping you stay on track with your goals. Whether you're looking to build muscle or manage weight, these recipes provide the protein you need without exceeding 500 calories. Start with a few recipes, track portions carefully, and enjoy delicious meals without compromising your nutrition plan.
1 Hour prep for late Autumn - 16 high-protein low-cal meals
1. Grilled Chicken Power Bowl With Quinoa And Veggies
The Grilled Chicken Power Bowl is a balanced mix of lean protein, whole grains, and fiber-packed veggies. It’s a satisfying, quick-to-make option that fits well within your calorie goals.
Ingredients and Portions
This bowl starts with 4 oz of grilled skinless chicken breast, delivering about 25–30 grams of protein. Add ½ cup of cooked quinoa for your carbohydrate source, and pack in 1 cup of mixed vegetables like bell peppers, broccoli, or zucchini. For healthy fats, include ¼ of a medium avocado or 1 tablespoon of olive oil. Finish it off with a light Greek yogurt dressing or a simple lemon-olive oil drizzle. This combination keeps the meal in the 400–480 calorie range, making it both nutritious and calorie-conscious. [1]
Nutritional Breakdown
Here’s what you get per serving:
Calories: 430–480
Protein: 30–38 g
Carbohydrates: 40–50 g
Fat: 12–18 g
The macronutrient profile - 28–32% protein, 35–42% carbs, and 25–32% fat - hits a great balance for maintaining lean muscle and keeping you full, especially for active individuals. [1]
Preparation Time
You can have this meal ready in about 25–30 minutes. To save time during hectic weeks, consider batch-cooking your chicken and quinoa. Store them in meal-prep containers, so all you need to do is reheat them and add fresh or microwaved veggies. It’s a simple way to stay on track without sacrificing flavor or nutrition. [2][3]
Cooking Method
Grilling is the go-to method here, as it adds great flavor while keeping calories in check. Use a stovetop grill pan or outdoor grill with minimal oil. Marinate the chicken in lemon juice, garlic, smoked paprika, and a touch of olive oil or nonstick spray for a flavor boost without adding unnecessary calories. Skip breading or heavy sauces, which can easily push the calorie count over 500. [1]
Flavor Variations
Keep things exciting by switching up the seasonings and veggies. Here are a few ideas:
Southwest Style: Use chili powder, cumin, lime, and salsa. Swap some quinoa for black beans for a twist.
Mediterranean Flair: Add oregano, garlic, cherry tomatoes, and cucumber, paired with a light tzatziki dressing.
Asian-Inspired: Mix in low-sodium soy sauce, ginger, a touch of sesame oil, and veggies like broccoli, snap peas, and carrots.
Dietary Adaptations
This recipe is naturally gluten-free, as long as you use gluten-free broth and seasonings. Need more carbs for endurance training? Increase the quinoa to ¾–1 cup and slightly reduce the fats to stay near 500 calories. Prefer a lower-carb option? Cut the quinoa to ¼ cup or swap it for cauliflower rice, then add extra low-calorie veggies to maintain the bowl’s volume and fiber content. [1]
Tracking Tips
A digital kitchen scale can help you measure the exact 4 oz of cooked chicken, while standard measuring cups are handy for portioning quinoa (¼ or ½ cup dry before cooking). Logging each ingredient - chicken, quinoa, veggies, fats, and dressing - ensures accurate calorie and macro tracking. [1]
Fitting It Into Your Day
On a daily calorie plan of 1,800–2,200, this 450–480 calorie bowl fits perfectly as lunch or dinner. It leaves room for another high-protein meal, a lighter option, and a couple of snacks. Pair it with a protein-packed breakfast, like egg whites with oatmeal, and a lighter dinner, such as baked fish with veggies, to hit your daily protein target of 90–120 grams while staying on top of your calorie goals. This bowl is a great example of how thoughtful ingredient choices can create meals that support muscle maintenance and calorie management. [1]
2. Turkey Taco Lettuce Wraps
Turkey Taco Lettuce Wraps swap out traditional tortillas for crisp lettuce leaves, giving you a lower-calorie option while keeping the protein content high. This meal is quick to prepare, easy to customize, and perfect for anyone aiming to stay lean.
Ingredients and Portions
Start with 5 oz of 93% lean ground turkey, which packs in 26–28 g of protein. Use 2 large lettuce leaves as the base for your wraps - they’re sturdy enough to hold all the delicious toppings. Add 2 tbsp diced tomatoes, 2 tbsp diced red onion, and 1 tbsp chopped cilantro for a fresh crunch. Finish it off with 1 tbsp of low-sugar salsa. To season the turkey, mix in ½ tsp cumin, ¼ tsp chili powder, ¼ tsp garlic powder, plus a pinch of salt and pepper. This flavorful combo keeps the meal between 280 and 400 calories.
Nutritional Breakdown
Here’s what you’ll get in a standard serving:
Calories: 280–400
Protein: 35–42 g
Carbohydrates: 15–25 g
Fat: 8–15 g
With a macronutrient ratio of 50–55% protein, 20–25% carbohydrates, and 25–30% fat, this meal is a great option for supporting muscle growth while keeping fat in check.
Preparation Time
These wraps are ready in just 10–12 minutes. Start by browning 5 oz of ground turkey in a non-stick skillet over medium heat for 5–7 minutes. Add your spices along with 2 tbsp of water, then simmer for another 2–3 minutes. While the turkey cooks, prep your toppings and lettuce leaves. Divide the turkey mixture evenly between the two lettuce leaves, then layer on your diced veggies and salsa.
Cooking Method
Stick to a non-stick skillet or use a light spray of cooking oil instead of traditional oil to avoid adding unnecessary calories. Breaking the turkey into small, even pieces while cooking ensures it browns evenly and absorbs all the spices.
Dietary Adaptations
These wraps are naturally gluten-free and fit well into low-carb or keto diets. For an extra keto-friendly twist, you can add ½ oz of shredded cheese (55 calories, 3.5 g protein) or ¼ of an avocado (60 calories, 0.75 g protein). This keeps the meal between 380 and 420 calories.
For a vegetarian version, swap the turkey for 5 oz of crumbled extra-firm tofu or ½ cup of cooked lentils mixed with 2 oz of tempeh. This provides 17–20 g of protein at 140–180 calories. Vegans can use the same tofu or lentil base and pair it with a cashew-based yogurt sauce for added creaminess. Just make sure to measure ingredients carefully to keep the calorie count consistent.
Tracking Tips
A digital kitchen scale is your best friend here - measure exactly 5 oz of raw turkey (which cooks down to about 4 oz). Use measuring spoons for toppings to avoid sneaky extra calories. Be mindful of full-fat sour cream or regular salsa, as they can add 40–60 calories per serving. Instead, choose low-sugar salsa (5–10 calories per 2 tbsp) and light sour cream or Greek yogurt (30–40 calories per 2 tbsp) to stay on track.
Fitting It Into Your Day
With 280–400 calories and 35–42 g of protein, these wraps fit seamlessly into a daily plan of 1,800–2,200 calories. They’re an excellent choice for lunch or dinner, leaving plenty of room for a protein-packed breakfast and snacks. Pair them with a light side, like ½ cup of brown rice or a small salad, to round out your meal. These wraps complement other high-protein meals throughout the day, helping you hit your nutrition goals with ease.
3. Greek Yogurt Chicken Salad on Whole Wheat Toast
Looking for a quick, protein-packed meal? Give Greek Yogurt Chicken Salad on Whole Wheat Toast a try. This dish packs in 380–420 calories and 40–45 g of protein, making it a great option for staying under 500 calories. Simply mix shredded chicken with plain, nonfat Greek yogurt and your favorite seasonings. This combo not only helps with muscle recovery but also keeps your calorie count in check. Pile it onto whole wheat toast, and you’ve got a satisfying meal. Pair it with a light side or drink to complete your plan.
4. Shrimp And Asparagus Stir Fry
Shrimp and Asparagus Stir Fry is a satisfying meal, packing 420–450 calories and delivering 38–42 g of protein. It combines shrimp, a lean protein powerhouse, with asparagus, which adds fiber and essential nutrients.
Protein Content
Shrimp takes center stage here, with a 6 oz portion offering 35–38 g of protein. This makes it one of the most protein-packed options out there, with very little fat. While asparagus contributes only a small amount of protein, its real value lies in its fiber content and nutritional benefits.
Total Calories
This dish fits perfectly into a sub-500-calorie meal plan, with its calorie count ranging from 420 to 450. The shrimp's lean nature, the low-calorie asparagus, and the use of just 1 tablespoon of oil make it a light yet flavorful option.
Preparation Time
On top of being nutritious, this dish is quick and simple to prepare - ready in just 15–20 minutes. Start by heating a pan or wok over medium-high heat and adding 1 tablespoon of olive or sesame oil. Cook the shrimp for 2–3 minutes on each side until they turn pink and opaque, then set them aside. In the same pan, stir fry asparagus (cut into 2-inch pieces) for 4–5 minutes until tender-crisp. Add the shrimp back to the pan, along with garlic, ginger, and your choice of soy sauce or a squeeze of lemon. Toss everything together for one minute, and it’s ready to serve.
Macronutrient Balance
This stir fry offers a macronutrient breakdown of roughly 40–45% protein, 30–35% carbohydrates, and 20–25% fat. The high protein content supports muscle recovery and maintenance, while the balance of lean shrimp, fresh veggies, and minimal oil keeps the carbs and fats in check. It’s a well-rounded meal designed to fuel your fitness goals without compromising on flavor.
5. Egg White Veggie Scramble With Turkey Sausage
Looking for a quick and nutritious meal to kick-start your day? This egg white veggie scramble with turkey sausage is packed with protein and fresh veggies, all under 500 calories. It's a satisfying option for busy mornings or post-workout fuel.
Protein Powerhouse
The star ingredients - egg whites and turkey sausage - bring plenty of protein to the table. Egg whites are an excellent source of protein without the added fat, while turkey sausage adds even more lean protein to keep you energized. The veggies, including bell peppers, spinach, and onions, not only boost the flavor but also provide important vitamins, minerals, and fiber.
Low-Calorie Goodness
By sticking to lean ingredients and using just a little oil, this dish keeps the calorie count under 500 without sacrificing taste or nutrition.
Quick and Easy Prep
Here’s how to whip it up in no time:
Brown the turkey sausage in a non-stick skillet.
Toss in diced bell peppers and onions, cooking them until they soften.
Add a handful of spinach and cook until it wilts.
Pour in the egg whites, stirring gently until they’re fully cooked.
Finally, mix the sausage back in, season with salt, pepper, and your favorite herbs, and serve hot.
This simple process delivers a meal that’s both nutrient-packed and quick to prepare.
Nutritional Balance
This scramble offers a great balance of lean protein and essential nutrients, helping with muscle repair and keeping you full and satisfied for hours. Perfect for staying on track with your health goals!
6. Baked Salmon With Roasted Broccoli And Sweet Potato
This dish combines omega-3-packed baked salmon with sweet potato and broccoli, creating a wholesome, nutrient-rich meal that supports muscle recovery and keeps your energy levels steady.
Quick and Easy Preparation
You can have this meal ready in just 30 minutes. Start by seasoning a salmon fillet with a squeeze of lemon juice, minced garlic, and herbs like dill or parsley. Place the salmon on a baking sheet alongside 4 ounces of cubed sweet potato and 1.5 cups of broccoli florets. Drizzle everything with a teaspoon of olive oil and sprinkle with a pinch of salt and pepper. Bake at 400°F for 20–25 minutes, or until the salmon flakes easily with a fork. This simple process delivers a flavorful, nutrient-packed dish that's perfect for a quick lunch or dinner.
Why This Meal Hits the Mark
The combination of baked salmon, roasted sweet potato, and broccoli provides a well-rounded mix of macronutrients that help with muscle recovery and provide lasting energy. It’s a versatile option for lunch or dinner and works great for meal prep. Stored in the fridge, it stays fresh for up to three days, making it a convenient choice for those following a high-protein, low-calorie diet plan.
7. Cottage Cheese Protein Smoothie Bowl
This creamy smoothie bowl transforms cottage cheese into a protein-packed breakfast or a satisfying post-workout meal. Its thick, spoonable texture helps keep you full while staying within your calorie range.
Ingredients and Preparation
You'll need just a handful of ingredients to whip this up:
1 cup of low-fat cottage cheese
1/2 cup of frozen mixed berries
1/2 a medium banana
1/4 cup of unsweetened almond milk
Blend everything together until smooth and creamy - this usually takes about 60 seconds in a standard blender. Once blended, pour the mixture into a bowl and top with 1 tablespoon of sliced almonds and 1 tablespoon of chia seeds. The whole process takes no more than 5 minutes, making it an ideal option for busy mornings.
Why It Fits Your Goals
Cottage cheese is loaded with protein, which supports muscle recovery after a workout. Eating this smoothie as a bowl instead of drinking it can naturally slow down your pace of eating, helping you feel fuller and aiding digestion. For extra convenience, you can prep the ingredients the night before and blend them in the morning. You can even make multiple servings and store them in the fridge for up to two days. Feel free to swap out the berries or toppings to suit your taste. Ready for another high-protein idea? Keep reading!
8. Lentil and Veggie Chili
This hearty, plant-based chili is a warm, satisfying meal that’s simple to make and packed with flavor. Combining lentils and fresh vegetables, it’s perfect for a cozy dinner or meal prep.
Ingredients and Preparation
Here’s what you’ll need to make one serving of this delicious chili:
3/4 cup cooked brown or green lentils
1/2 cup diced tomatoes (canned or fresh)
1/2 cup mixed bell peppers, chopped
1/4 cup diced onions
1/4 cup corn kernels
1 clove garlic, minced
1 tablespoon tomato paste
1 teaspoon chili powder
1/2 teaspoon cumin
1 cup low-sodium vegetable broth
How to make it: Start by lightly spraying a medium pot with cooking oil. Sauté the onions and garlic for about 2 minutes, just until they release their aroma. Toss in the bell peppers and cook for another 3 minutes. Next, stir in the lentils, diced tomatoes, corn, tomato paste, chili powder, and cumin. Pour in the vegetable broth, bring everything to a simmer, and let it cook for 15–20 minutes. Stir occasionally to ensure the flavors meld beautifully.
From start to finish, you’ll have a comforting bowl of chili ready in just 30 minutes!
9. High Protein Greek Yogurt Parfait
Looking for a protein-packed treat that’s as delicious as it is versatile? This Greek yogurt parfait is the perfect answer. Whether you need a quick breakfast, a post-workout pick-me-up, or a light dessert, this parfait combines creamy yogurt with a touch of sweetness and crunch to satisfy any craving.
Ingredients and Preparation
Here’s what you’ll need for one serving:
1 cup plain nonfat Greek yogurt
1 scoop vanilla protein powder
1/2 cup fresh mixed berries (like strawberries, blueberries, or raspberries)
2 tablespoons low-fat granola
1 tablespoon sliced almonds
1 teaspoon honey
1/4 teaspoon vanilla extract
To prepare: Mix the Greek yogurt, vanilla protein powder, and vanilla extract until smooth. If the mixture feels too thick, add a splash of water to reach your desired consistency. In a glass or bowl, layer the yogurt mixture with fresh berries. Repeat the layers, then top it all off with granola, almonds, and a drizzle of honey.
Why This Works
Greek yogurt is a protein powerhouse, thanks to its straining process, making it an excellent base for this recipe. Adding protein powder takes the nutritional value up a notch, while the berries contribute natural sweetness and antioxidants. The granola and almonds add a satisfying crunch and healthy fats to round out the dish. Plus, this recipe is super adaptable - swap in your favorite fruits or nuts to keep things interesting. It’s also easy to prep in advance, so you’ve got a ready-to-go option for busy mornings or snack times.
10. Tofu Stir Fry With Brown Rice
This tofu stir fry is a quick and satisfying dish featuring extra-firm tofu, fresh vegetables, and nutty brown rice. It’s a simple, plant-based recipe you can whip up in just about 20 minutes - perfect for a busy weeknight dinner.
Ingredients and Preparation
Here’s what you’ll need for one serving:
6 oz extra-firm tofu, pressed and cubed
1/2 cup cooked brown rice
1 cup mixed stir-fry vegetables (like bell peppers, snap peas, carrots, and broccoli)
1 tablespoon low-sodium soy sauce
1 teaspoon sesame oil
1 clove garlic, minced
1/2 teaspoon fresh ginger, grated
1 teaspoon cornstarch
Light cooking spray
Directions:
Press the tofu to remove excess moisture, then cut it into cubes and toss with cornstarch for a light coating.
Heat a large skillet or wok over medium-high heat and lightly coat it with cooking spray. Add the tofu cubes and cook for 5–6 minutes, flipping occasionally, until golden and crispy. Remove the tofu and set aside.
In the same pan, heat the sesame oil and sauté the garlic and ginger for about 30 seconds, just until fragrant.
Add the mixed vegetables and stir-fry for 4–5 minutes, keeping them tender but crisp.
Return the tofu to the pan, drizzle with soy sauce, and toss everything together for another 1–2 minutes.
Serve the stir fry over the cooked brown rice.
This dish is packed with protein and flavor, offering a healthy and satisfying plant-based meal option. Total time? Just 20 minutes from start to finish!
11. Turkey Meatballs With Zoodles and Marinara
This Italian-inspired recipe pairs tender turkey meatballs with zucchini noodles, all coated in a rich marinara sauce. It's a delicious, protein-packed meal that keeps things light and flavorful.
Here’s how to make it: Shape ground turkey into small meatballs and cook them - either by baking or pan-searing - until they're golden and fully done. Meanwhile, sauté spiralized zucchini noodles until just tender, then mix them with warmed marinara sauce. For a finishing touch, sprinkle some Parmesan cheese on top. This dish delivers all the taste you crave while staying under 500 calories, making it a great choice for a high-protein, low-calorie meal.
12. Black Bean and Chicken Burrito Bowl
This flavorful bowl brings together grilled chicken and black beans for a protein-packed meal that stays under 500 calories. Start with 4 oz of grilled chicken and ½ cup of black beans, which together provide about 35 g of protein and roughly 450 calories. Add your favorite toppings like diced tomatoes, sweet corn, and crunchy lettuce. For an extra burst of flavor, squeeze fresh lime juice over the top and sprinkle on some chopped cilantro.
This dish is not only nutrient-rich but also easy to adapt to your preferences, making it a perfect addition to your meal prep routine. It's a simple yet satisfying way to support your fitness goals while keeping your meals exciting and balanced.
Conclusion
These 12 meals are packed with protein and keep calories under 500, making them a great choice to fuel your workouts and aid recovery. Whether your goal is to lose fat, build muscle, or simply maintain a balanced lifestyle, each recipe provides the protein your body needs without overloading on calories. The variety in these dishes keeps things interesting, helping you stick to your plan long-term.
By focusing on lean proteins, vegetables, whole grains, and healthy fats, these meals offer a well-rounded nutritional approach. They make it easier to meet your daily protein needs without derailing fat loss efforts. Adjusting portion sizes can help you tailor them to your specific goals. For muscle gain, add an extra ounce or two of protein or increase complex carbs like quinoa or sweet potatoes. For fat loss, reduce carb portions slightly while keeping protein intake steady to maintain muscle mass.
Meal prepping these recipes at the start of the week can save time and help you avoid less nutritious choices when life gets hectic. Dishes like the grilled chicken power bowl, turkey meatballs with zoodles, and lentil veggie chili store well in the fridge, making them convenient options for busy days.
Feel free to mix and match based on your preferences. Start your morning with an egg white scramble, or enjoy a post-workout cottage cheese smoothie. If you're craving bold flavors, try the turkey taco lettuce wraps or the black bean chicken burrito bowl - they’re satisfying without straying from your calorie goals.
Of course, nutrition is just one part of the equation. Pair these meals with consistent strength training to see the best results. For extra support, Train with Dave offers in-person training to help you stay accountable and reach your fitness goals.
Begin by adding two or three of these meals to your weekly routine and see how they work for you. Pay attention to your energy levels during workouts and make adjustments as needed. With these recipes as your starting point, you’ll have the flexibility to create a sustainable plan that aligns with your lifestyle and fitness goals.
FAQs
How can I modify these high-protein meals to fit my dietary needs, like gluten-free or vegetarian options?
You can tweak these high-protein meals to fit your dietary needs without much hassle. For a gluten-free option, swap out wheat-based pasta or bread with alternatives like quinoa, rice, or gluten-free bread. If you're following a vegetarian diet, simply replace the meat with protein-packed plant-based options like tofu, tempeh, lentils, or black beans.
These simple adjustments help you stick to your dietary preferences while keeping the meals rich in protein.
How can I meal prep these high-protein recipes to save time and keep them nutritious?
Meal prepping can be a game-changer when it comes to saving time and sticking to healthy eating habits. A smart approach is to cook proteins like chicken, turkey, or tofu in bulk. These can easily be divided into portions and paired with various sides throughout the week, keeping your meals both convenient and varied.
To keep your ingredients fresh and versatile, store them in airtight containers. For example, roasted vegetables, cooked grains, and salads can be prepped ahead of time and stored separately. This way, you can mix and match components without worrying about them losing flavor or texture.
Another time-saver is prepping ingredients in advance. Tasks like washing greens, chopping veggies, or portioning out snacks might seem small, but they make assembling meals so much quicker. When it comes to storage, use the fridge for meals you'll eat soon or the freezer for those you plan to save for later. Reheating is a breeze with a microwave or stovetop, ensuring your meals stay flavorful and satisfying. With these strategies, you’ll have nutritious, ready-to-eat options all week long.
How can I adjust the portion sizes or ingredients in these meals to better fit my fitness goals, like building muscle or losing fat?
To tailor your meals to your fitness goals, it’s all about tweaking portion sizes and choosing the right ingredients. If your aim is muscle gain, focus on adding more protein-packed foods like chicken, fish, eggs, or plant-based options. Pair these with nutrient-dense carbs such as sweet potatoes or brown rice to fuel your workouts and recovery.
On the other hand, if you’re targeting fat loss, opt for smaller portions, lean proteins, and load up on high-fiber veggies. This approach helps keep you satisfied while keeping your calorie intake in check.
Keep an eye on your total calorie consumption and make small, steady changes to see what suits your body best. Consistency is what drives progress!
