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High-Protein Meals Under 500 Calories

Every recipe in this collection comes in at 500 calories or less and provides at least 20 grams of protein per serving. The numbers are based on the listed quantities, not a vague serving estimate.

Use this page when you want a focused starting point for breakfast, lunch, dinner, or snack ideas. Ingredient swaps can change the totals, so each recipe keeps its original macros beside the method.

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5-Minute Rotisserie Chicken Greek-Style Salad

Apple Walnut Cinnamon Quinoa Protein Bowl

Baked Sweet Potato with Smoked Salmon and Avocado

Balsamic Chicken Artichoke Wrap

Berry Chia Protein Yogurt Bowl

Chocolate Almond Butter Protein Shake with Chia

Crunchy Chicken Cabbage Salad Bowl

High-Protein Cottage Cheese Egg Wraps

High-Protein Smoked Salmon Avocado Lettuce Cups

Open-Faced Chicken Apple Walnut Toasts

Peach, Egg, and Cottage Cheese Protein Bento

Raspberry Cottage Cheese Protein Snack

5-Minute Smoked Salmon Lettuce Cups

Air Fryer Tofu Greek Salad with Creamy Hummus Dressing

Banana Pecan Cottage Cheese Breakfast Bowl

Berry Protein Baked Oats with Greek Yogurt

Blueberry Cottage Cheese Protein Snack

Blueberry Kale Protein Breakfast Smoothie

Chicken Sausage, Eggs and Raspberry Breakfast Plate

Cottage Cheese Cantaloupe Crunch Bowl

Creamy Banana Almond Protein Shake

Creamy Carrot Banana Protein Smoothie

Creamy Chive Protein Scramble with Blueberries

Creamy Chocolate Coconut Protein Smoothie

Creamy Protein Egg Salad with Cottage Cheese

Easy Banana Protein Muffins

Fruit and Eggs Lunch Bowl with Pistachios

Greek Yogurt Banana Bowl with Almond Butter

Greek Yogurt Kiwi Crunch Bowl

Greek Yogurt, Eggs and Fruit Breakfast Bento

Herby Cottage Cheese Crunch Bowl

High-Protein Beef and Black Bean Taco Bowl

High-Protein Beef, Bean and Rice Taco Bowls

High-Protein Cottage Cheese Lunch Box

High-Protein Strawberry Coconut Smoothie

High-Protein Tuna Romaine Boats

Kiwi Pomegranate Cottage Cheese Breakfast Bowl

Lemon Blueberry Protein Loaf for Busy Mornings

Mango Pineapple Protein Smoothie

Mediterranean Chicken Chickpea Salad Bowl

Peach Pistachio Cottage Cheese Breakfast Bowl

Pesto Mozzarella Mushroom Toastie

Protein Almond Yogurt Veggie Dip

Protein-Packed Tuna Hummus Sandwich

Roasted Chicken Broccoli Salad with Lime Dijon Dressing

Rotisserie Chicken and Black Bean Lunch Salad

Sheet Pan Lemon Pepper Salmon with Tahini Cabbage

Smoked Salmon Arugula Salad with Blueberries

Smoky Beef Zucchini Bowl with Sweet Potato Mash

Smoky Ground Turkey Sweet Potato Skillet

Strawberry Banana Almond Butter Protein Smoothie

Strawberry Chicken Spinach Salad with Creamy Balsamic

Sweet and Savory Cottage Cheese Snack Plate

Turkey and Hummus Cassava Wrap

Turmeric Turkey and Veggie Skillet

Vanilla Protein Oats with Fresh Berries

Vanilla Raspberry Protein Oats for Busy Mornings

Warm Beef Meatball Spinach Salad

Warm Sweet Potato Blueberry Yogurt Breakfast Bowl

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