17 Healthy High Protein Low Calorie Recipes Under 500 Calories

Are you looking for high protein low calorie recipes? Discover 17 protein-packed recipes for breakfast, lunch, and dinner all under 500 calories each.

High protein low calorie recipes under 500 calories, featuring healthy meal ideas for weight loss and meal planning.

In today’s world, there is so much information available on nutrition and weight loss. You can find thousands of weight loss protocols at the click of a button.

However, it doesn’t have to be complicated!

For most women, eating between 1500 and 1800 calories per day will lead to healthy, consistent weight loss. Although this varies by person, this range applies to the majority of people. A good rule of thumb is multiplying your ideal body weight (in pounds) to find a target for your daily calorie consumption.

So if your ideal weight is 140 pounds, you should be eating around 1680 calories per day to lose weight.

But humans are not robots and it can feel unnatural to track your exact calorie consumption every day.

A really easy solution?

Eat 3 balanced meals each under 500 calories plus one to two low-calorie snacks or desserts. In total, you will be eating between 1500 and 1800 calories without obsessing over carbs, meal times, or how many grams of fat are in your protein bar.

If you stick to these guidelines, you will find you are satisfied and lose weight week after week without feeling obsessed with food and wasting time tracking calories.

So if weight loss is your goal, you’ve come to the right place.

We’ve rounded up our 17 favorite high protein low calories recipes for breakfast, lunch, and dinner!

Without further ado, let’s get into these high protein low calorie meal ideas.

17 High Protein Low Calorie Recipes

We’ve rounded up the absolute best high protein vegan meal ideas so you don’t have to! With these delicious plant-based recipes, you’ll be eating flavorful protein-packed meals all week long without stressing about hitting your protein goals.

Alright, let’s get into it!

High Protein Low Calorie Breakfasts

One of the best ways to feel satisfied and full of energy if you’re eating in a calorie deficit is to aim to keep your blood sugar level stable. Eating a balanced high protein breakfast is a great way to do this because not only does it give your body the fuel it needs to run on 100, it also will keep you feeling full for longer. Here’s a roundup of our favorite high protein low calorie breakfasts.

1. Egg White Frittata

A simple egg white frittata is an excellent high protein breakfast idea that’s low in calories but full of flavor. This recipe is loaded with the good stuff like bacon, cherry tomatoes, and feta cheese. Plus it makes a great high protein meal prep option because you can make a big pan of it and reheat a portion for breakfast all week long.

Prep Time: 10 Minutes
Nutrition Facts: 368 calories | 31.5g protein | 10.5g carbs | 21g fat (for 3.5 servings)

2. High Protein Chia Seed Pudding

Whether you’re looking for a high protein low calorie breakfast or a healthy sweet treat to end the day, chia seed pudding is a great option! We love that you can mix up the flavor combos depending on your mood. Plus, chia seeds are packed with fiber and healthy fats making it a well-balanced and delicious meal.

Prep Time: 10 Minutes
Nutrition Facts: 419 calories | 45g protein | 20g carbs | 21g fat

3. Baked Yogurt Bars

If you’re someone who likes to have something sweet for breakfast, you will love these baked yogurt bars. It’s kind of like a healthy high protein custard or flan and is a great low calorie option for breakfast, a snack, or dessert. It’s a great recipe to add to your weekly high protein low calorie meal plan!

Prep Time: 10 Minutes
Nutrition Facts: 382 calories | 29g protein | 42g carbs | 7g fat (for 3.5 servings)

4. Sausage & Cheese Muffins

Looking for a high protein breakfast meal prep option? These delicious sausage & cheese muffins don’t taste like a healthy low calorie recipe and are a filling on-the-go option that you can prep once and eat all week long…just the kind of high protein low calorie recipe we love!

Prep Time: 10 Minutes
Nutrition Facts: 459 calories | 36g protein | 15g carbs | 30g fat (for 3 servings)

5. High-Protein Avocado Toast

Avocado toast is a breakfast favorite for a reason. It’s delicious, satisfying and easy to make. Although the classic version isn’t a high protein option, it’s easy to add a couple of extra ingredients to make it protein-packed and satisfying. Cottage cheese is one of the best foods for high protein low calorie meal options because it adds a versatile creamy element that packs in extra protein.

Prep Time: 10 Minutes
Nutrition Facts: 459 calories | 34g protein | 28g carbs | 26g fat

Ingredients:

1 slice high protein bread
½ avocado
½ cup cottage cheese
Squeeze of lemon juice
Smoked salmon, scrambled egg whites, or smoked turkey slices

Here’s how to make it:

Toast your high protein bread.
Smash your avocado together with cottage cheese, a squeeze of lemon, and a pinch of salt.
Top with smoked salmon, scrambled egg whites, or smoked turkey slices.

Hungry for more high protein breakfast recipes?

Low Calorie High Protein Lunch

These high protein low calorie meal ideas are great for quick lunches, easy dinners, and delicious high protein meal prep. Whether you’re looking for salad recipes, soups, or healthy bowls, we have you covered with these quick and easy recipes to keep you full and nourished all week long.

6. Rotisserie Chicken Salad

We absolutely love rotisserie chicken recipes because they are easy, delicious, and packed with protein. This healthy rotisserie chicken salad uses greek yogurt instead of mayo making it high protein and lower calorie while adding a deliciously fresh flavor. And believe it or not, this recipe packs in nearly 60 grams of protein per serving!

Prep Time: 20 Minutes
Nutrition Facts: 462 calories | 59g protein | 8g carbs | 22g fat (for 3.5 servings)

7. Grilled Chicken Caesar Salad

I don’t know what it is about caesar salads but they just hit every single time. This classic take on a chicken caesar salad features blackened grilled chicken and an easy to make shortcut caesar dressing. Although this recipe comes in just slightly above 500 calories, we have a simple hack that will make it both high protein and low calorie. The secret is to swap out the mayonnaise for either low-fat mayo or greek yogurt. You won’t taste the difference but you will easily save 100 or more calories.

Prep Time: 20 Minutes
Nutrition Facts: 517 calories | 34g protein | 17g carbs | 35g fat

8. Greek Chicken Orzo Bowls

These Greek chicken orzo bowls are filled with all the good stuff from orzo pasta to Greek-style chicken and homemade tzatziki. They are an amazing high protein lunch idea that makes a great meal prep bowl as well. Plus, with just over 350 calories and 33 grams of protein, you’ll be hitting your nutrition goals with ease.

Prep Time: 45 Minutes
Nutrition Facts: 353 calories | 33g protein | 33g carbs | 9g fat

9. Ground Turkey & Vegetable Soup

This delicious high protein low calorie soup is loaded with protein, fiber, veggies, and flavor! It’s cheap and easy to make and ticks all the boxes when it comes to nutritional requirements. We recommend making a double batch for dinner and enjoying the leftovers for lunch the next day!

Prep Time: 15 Minutes
Nutrition Facts: 343 calories | 32g protein | 39g carbs | 9g fat

10. Grilled Mexican Shrimp Salad

This mexican-inspired shrimp salad is made with delicious juicy grilled shrimp, charred corn, black beans, and topped with tangy queso fresco. The combination of flavors and textures is so fresh and so satisfying that we come back to this easy protein-packed recipe year after year.

Prep Time: 15 Minutes
Nutrition Facts: 450 calories | 30g protein | 34g carbs | 23g fat

11. Buffalo Chicken Bowl

This saucy, tangy and slightly spicy buffalo chicken bowl is absolutely packed with flavor and makes a great high protein low calorie meal idea. It’s super easy to make and is backed with healthy veggies like cucumber, bell peppers, and fresh herbs.

Prep Time: 10 Minutes
Nutrition Facts: 422 calories | 29g protein | 24g carbs | 23g fat

High Protein Low Calorie Dinner

Looking for low calorie high protein dinner options? Look no further, these low cal recipes are packed with flavor, at least 30 grams of protein and all under 500 calories. All these high protein meals low calorie make great weeknight dinner or meal prep options because they are quick and easy and require minimal ingredients.

12. Burger Bowl

Next time the craving for a burger hits, try out this high protein low calorie dinner option. We love a burger bowl because it’s all the comforting flavors of a delicious cheeseburger but with healthy nutritious veggies and lean protein.

Prep Time: 10 Minutes
Nutrition Facts: 464 calories | 31g protein | 24g carbs | 27g fat

13. Spaghetti Squash Bolognese

If you love a classic spaghetti dinner, try swapping out the pasta for a spaghetti squash for a lower calorie option. This spaghetti squash bolognese is low-carb, high-protein, and low calorie making it a great dinner option for any night of the week.

Prep Time: 10 Minutes
Nutrition Facts: 458 calories | 44g protein | 26g carbs | 12g fat (for two servings)

14. Thai Chicken Larb

For a super flavorful high protein low calorie dinner, you have to try Thai chicken larb bowls. This Thai classic is tangy, fresh, and loaded with the thai flavors we all love like lime, chili, and thai basil. It can be served with rice or in little lettuce boats for a fun eating experience.

Prep Time: 20 Minutes
Nutrition Facts: 460 calories | 54g protein | 23g carbs | 16g fat (for two servings)

15. Steak Burrito Bowl

Do you ever get the craving for a loaded Chipotle burrito bowl? You might be surprised to learn that their bowls often exceed 1000 calories per bowl. Although it’s fine for the occasional indulgence, this copycat burrito bowl offers all the same flavors but in a healthier lower calorie version. Skip either the guacamole, cheese, or crema if you want to keep it strictly below 500 calories.

Prep Time: 10 Minutes
Nutrition Facts: 538 calories | 36g protein | 57g carbs | 19g fat

16. Vietnamese Chicken Vermicelli Bowls

This Vietnamese Chicken Vermicelli Bowl has zingy lemongrass chicken, cold vermicelli noodles, crisp veggies, and tons of fresh herbs all topped with a slightly spicy chili vinegar sauce. It’s the perfect high protein meal low calorie for lunch or dinner and makes excellent meal prep as well.

Prep Time: 30 Minutes
Nutrition Facts: 474 calories | 36g protein | 57g carbs | 11g fat

17. Stuffed Bell Peppers

Who doesn’t love stuffed peppers? And these easy stuffed bell peppers make a great high protein low calorie dinner option that you can reheat and eat all week long to save time in the kitchen. It’s the kind of recipe that just gets better as it waits for you in the fridge.

Prep Time: 25 Minutes
Nutrition Facts: 477 calories | 28g protein | 31g carbs | 11g fat

Final Thoughts

Eating healthy doesn’t have to be complicated! These high protein low calorie recipes will help your reach your nutrition and weight loss goals while also being deliciously satisfying.

Whether you’re looking for high protein breakfasts, a low calorie lunch, or a healthy yet hearty dinner, each of these recipes is under 500 calories and is packed with at least 30 grams of protein.

By incorporating these high protein low calories recipes into your weekly meal plan, you’ll be eating tasty home cooked food while supporting your healthy and weight loss goals with ease.

Bon appétit,

A small note to my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using our links, we will earn a small commission at no extra cost to you.

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17 high protein low calorie meals under 500 calories for healthy eating, featuring easy recipes and clean eating ideas with 30g+ protein per meal.

Posted By: Victoria · In: nutrition