When you’re aiming for 2000 calories a day, you’re really setting up yourself for success if you plan out your meals. That’s why I love these 500 calories meals.

I know I can have these for a high protein dinner or high protein lunch. That leaves me with 1000 calories for the rest of the day: breakfast and snacks.

So, I assembled a list of high protein 500 calorie recipes that are macro-friendly. If you make these, it’s going to be much easier to stay withing your calorie limit for they day and hit your macro goals.

Enjoy!

1. Dump and Bake Chicken Tzatziki and Rice

I love this recipe because it’s literally a dump and bake dinner! Which means it’s super easy to make, full of flavor and tastes like heaven.

You just dump all the chicken with spices and rice into a baking dish and let it cook. And that’s it, the dish is done.

Then, add a little fresh tzatziki sauce and you’ve got yourself a perfect high protein spring meal.

Per Serving:

• Calories: 520
• Fats: 17.9g
• Protein: 48.2g
• Carbs: 40.6g
• Fiber: 3.4g
• Sugar: 6.1g

2. Crockpot Chicken Shawarma

Perfect for any time of the year – slow cooker shawarma chicken with fresh salad, lemon yogurt dressing, and warm flatbreads.

Your kitchen stays cool, you stay cool, and everyone enjoys a tasty meal that’s almost like a wrap, but so much healthier and lighter.

It’s also versatile – you can switch the yogurt dip for hummus or tzatziki sauce, and add a smokey BBQ flavor with smoked paprika and lime instead of lemon.

Per Serving:

• Calories: 485
• Fats: 17.1g
• Protein: 48.9g
• Carbs: 37.2g
• Fiber: 3.4g
• Sugar: 6.4g

3. Creamy Baked Chicken

Tender chicken in rich cream sauce with sun-dried tomatoes, spinach, and Parmesan cheese. This meal packs protein – 47g in total, is gluten-free, low-carb, low calorie.

All you need are simple ingredients like chicken, spinach, Parmesan cheese, sun-dried tomatoes, and heavy cream.

Per Serving:

• Calories: 462
• Fats: 27g
• Protein: 47g
• Carbs: 7.7g
• Fiber: 1.5g
• Sugar: 3.3g

4. Creamy Cajun Chicken

Until you try this recipe, you won’t believe that you can make a Cajun dish so fast.

It’s a scrumptious meal of tender chicken breasts cooked with the bold flavors of paprika, garlic, and cayenne, all in a dreamy, creamy sauce. It also offers 28 grams of protein per serving, enough to keep you full for a long time.

Per Serving:

• Calories: 498
• Fats: 37g
• Protein: 28g
• Carbs: 15g
• Fiber: 0.9g
• Sugar: 3.2g

5. Beef Skillet Enchiladas

Comfort food without spending hours in the kitchen? Yes, it’s possible with this awesome recipe for rich, cheesy beef skillet enchiladas packed with black beans, corn, tortilla wedges, bell peppers, zucchini, and bold Mexican flavors.

It all comes together in one pan in under 30 minutes. Keep this recipe close by, because everyone will want you to make it again and again.

Per Serving:

• Calories: 552
• Fats: 27g
• Protein: 32g
• Carbs: 48g
• Fiber: 12g
• Sugar: 7.7g

6. Cottage Cheese Pizza Bowl

First up – my go-to recipe when the kids scream ‘pizza’ and I don’t want to order unhealthy takeout.

This high-protein bowl is creamy, tangy, herby, spicy, just like pepperoni pizza with loads of melty cheese, and a great marinara sauce that pulls it all together.

It’s a pizza without the crust – and best of all – the kids looooveee it.

Per Serving:

• Calories: 462
• Fats: 22g
• Protein: 43g
• Carbs: 25g
• Fiber: 6.1g
• Sugar: 14g

7. Baked Salsa Chicken

This baked salsa chicken brings together a fabulous Mexican treat of chicken breasts, Basmati rice, black beans, sweet corn, shredded cheese, and salsa, all baked in one dish for a fuss-free, flavorful meal.

It packs a high protein boost of 37g with just 456 calories, perfect for matching your eating plans.

Per Serving:

• Calories: 456
• Fats: 17g
• Protein: 37g
• Carbs: 41g
• Fiber: 8.6g
• Sugar: 6.3g

8. Buffalo Chicken Cottage Cheese Bowl

This bowl packs 56g of protein, it’s creamy, has notes of spicy buffalo flavors, and tastes simply divine.

For the buffalo and cottage cheese lovers, it’s a heaven in a bowl. I love to make this for the family, and meal prep it for lunch.

I work out, and I notice I start craving all sorts of salty junk food if I don’t have enough protein in my system. And this bowl pretty much saves me every time.

Per Serving:

• Calories: 483
• Fats: 23g
• Protein: 56g
• Carbs: 9.9g
• Fiber: 1.4g
• Sugar: 6.5g

9. Creamy Chicken Meatballs with Orzo

I love these chicken meatballs not only because they’re high in protein but because they come with creamy orzo!

The combination of herbs, spices, and orzo pasta with chicken is otherworldly. A serving packs 551 kcal and 28g of protein.

Perfect for those who exercise and need to replenish for the next workout. Enjoy!

Per Serving:

• Calories: 551
• Fats: 25g
• Protein: 28g
• Carbs: 54g
• Fiber: 2.7g
• Sugar: 3.1g

12. High Protein Chicken Taco Soup

Bold, zesty chicken taco soup made with tender shredded chicken, black beans, and corn in spiced broth.

It’s gluten-free, high-protein, and ready in just 30 minutes.

Per Serving:

• Calories: 463
• Fats: 9.8gg
• Protein: 47g
• Carbs: 52g
• Fiber: 14g
• Sugar: 10g

13. Chicken Enchiladas

When you’re craving enchiladas but don’t want the carbs, this is the perfect recipe. Cheesy, yummy, and full of flavors.

I loved making it and eating it! So yummy! It’ll definitely help you to stay in your calorie deficit and burn fat at the same time!

Per Serving:

• Calories: 328
• Fats: 19g
• Protein: 32g
• Carbs: 7.4g
• Fiber: 1.2g
• Sugar: 4g

14. Keto Zucchini Lasagna Skillet

Are you trying to watch your carbs too? If so, lasagna can be a minefield.

Just one piece can run you close to 35 grams of net carbs. That’s almost double your daily carb allowance.

And as yummy as it is, it’s not worth ruining your ketosis. This Zucchini Lasagna Skillet is keto-approved.

It has all the deliciousness of a lasagna- but without all the carbs. In fact, I prefer this version myself because the zucchini adds freshness and a good dose of Vitamin C.

What’s more, one dish makes 6 servings. So, it’s excellent for high protein meal prep.

Just ensure you store your leftovers in quality air-tight containers to keep them fresh longer. I recommend these containers here.

On the other hand, if you would like lighter containers, these plastic containers here are an excellent option since they don’t contain BPA or other toxins.

Now, this skillet dish does contain ground beef, which has a high carbon footprint. As a result, you may want to eat it less often or use ground chicken or pork instead.

Per Serving:

• Calories: 523
• Fats: 36g
• Protein: 36g
• Carbs: 13g
• Fiber: 2.8g
• Sugar: 6.4g

15. Honey Garlic Shrimp

I love a combo of garlic, honey, and shrimp. Shrimp is an incredible source of protein, and if you love seafood, this recipe is for you.

Full of flavors – umami and sweet, a perfect Asian lunch or dinner the whole family will love. If you love Asian cuisine but are looking for a healthier recipe with fewer calories – this meal prep recipe is just that. 

It goes perfectly with a side of cooked vegetables (and yes, calories are included for the veggies and the rice, too). You’re welcome!

Per Serving:

• Calories: 436
• Fats: 6.2g
• Protein: 26g
• Carbs: 72g
• Fiber: 7.5g
• Sugar: 17g

16. Chicken Burrito Bowls

When you’re trying to lose weight, restaurants can be a No-go. That’s because the food at restaurants tends to be full of calories.

With these Chicken Burrito Bowls, you’ll feel like you’re eating at Chipotle. Taco-seasoned ground chicken is paired with sweet corn, creamy black beans, juicy tomatoes, and spiced rice.

What’s more, this dish takes only 35 minutes to make. So, it’s easy to whip up on a busy weeknight.

Per Serving:

• Calories: 520
• Fats: 13g
• Protein: 37g
• Carbs: 64g
• Fiber: 9.5g
• Sugar: 4.2g

17. Instant Pot Stuffed Peppers

Perfectly comforting, cheesy, tomatoey and flavorful. Yet full of protein, and healthy carbs and only consists of 400 calories per stuffed pepper.

This is a perfect dinner for the family. You can quickly make it in an instant pot and enjoy it for the days to come! It’s so easy, so delicious, and yummy!

Per Serving:

• Calories: 401
• Fats: 23g
• Protein: 24g
• Carbs: 24g
• Fiber: 2.7g
• Sugar: 5.5g

18. Baked Crack Chicken

Nothing says indulgent meal like crack chicken. This hearty meal has it all, chicken, bacon, cheese. What more could you want?

This delicious dish is perfect for a low carb or keto diet. If you are looking for a more macro balanced option, simply add in your favorite veggie or carb for a healthy side dish!

Per Serving:

• Calories: 445
• Fats: 25g
• Protein: 48g
• Carbs: 3.9g
• Fiber: 0.5g
• Sugar: 1.3g

19. Salmon Stir Fry

Sometimes, when you’ve got some leftover salmon lying around, there is no better way to use it than to put it into a stir fry. This salmon recipe is just for that!

Sweet and umami, full of flavors, with veggies yet high protein – the perfect 500-calorie recipe you’ve been looking for.

What’s good about it is that you can easily make it gluten-free with coconut aminos instead of soy sauce. It’s also dairy-free and high in protein!

Per Serving:

• Calories: 488
• Fats: 29g
• Protein: 30g
• Carbs: 31g
• Fiber: 4.6g
• Sugar: 19g

20. Lemon Chicken With Veggie Meal Prep

When you’re trying to lose weight, it’s also important to watch out for sweet treats. Cookies and donuts taste nice, but as we all know, they have tons of calories.

And all those calories go straight to your waistline.

This Lemon Chicken Meal Prep is a perfect way to indulge your sweet tooth. The sweet potatoes and cherry tomatoes add natural sweetness.

And since the broccoli is roasted, not steamed, the broccoli is sweet too. Meanwhile, the savory chicken provides a nice balance to the sweetness of the veggies.

Besides adding sweetness, sweet potatoes are chock full of nutrition. They are rich in Vitamins A and C.

They are also excellent sources of manganese, which is essential for healthy bones. And they contain antioxidants that fight free radical damage.

So, eat up those sweet potatoes!

Per Serving:

• Calories: 500
• Fats: 23g
• Protein: 40g
• Carbs: 35g
• Fiber: 7.3g
• Sugar: 11g

21. Chicken with Sweet Potatoes and Apples

Chicken breasts are excellent diet food. They contain a lot of hunger-blasting protein. They’re also low in fat, so they’re lower in calories.

But let’s face it: chicken breasts aren’t particularly tasty. In fact, they can taste just like cardboard.

These chicken breasts are tender and spicy. You definitely won’t mind eating them.

The sweet potatoes and caramelized roasted broccoli offer a nice contrast to the spiciness of the chicken breasts.

As an added bonus, this dish is a sheet pan meal. This makes clean-up a breeze.

To make sure your chicken breasts cook fast enough, make sure you pound them thin first. This meat tenderizer should come in quite handy. Even though it is pretty strong, it doesn’t weigh much. So it’s easy on your hands.

Besides being delicious, this dish is also brimming with nutrition. It is rich in immune-boosting minerals such as Vitamins A and C.

And it contains potassium, which is vital for healthy blood pressure. This chicken dinner is undoubtedly a winner.

Per Serving:

• Calories: 471
• Fats: 16g
• Protein: 48g
• Carbs: 37g
• Fiber: 8.4g
• Sugar: 16g