These recipes are high protein and clean! What’s even better all under 500 calories.

That’s perfect when you’re looking at your calories, counting macros, trying to lose some weight or just tone up a little bit.

Give the garlic meatballs a try at #14, they’re really good.

1. Salsa Chicken Bake

Mexican-inspired comfort food doesn’t have to mean a huge takeout order or a pile of dishes waiting after dinner.

I use the dump-and-go method! Simply add chicken, rice, black beans, sweet corn, salsa, and cheese into a dish. Let it bake, then come back to a delish, hearty meal that puts smiles around the table.

It’s also high in protein and under 500 Kcal, keeping your goals on track.

Per Serving:

• Calories: 435
• Fats: 6.8g
• Protein: 52.4g
• Carbs: 41.6g
• Fiber: 10.8g
• Sugar: 8.6g

2. Sweet Potato Taco Bowls

I loooveee tacos! I could eat tacos every day. So, I figured I’ll just make a bunch of different recipes that remind me of tacos.

This is one of them. Sweet potato taco bowls.

They are naturally sweet, thanks to sweet potato, filling, and just 495 calories! Perfect for those summer days when you just want to have a good, yummy lunch.

Per Serving:

• Calories: 495
• Fats: 18g
• Protein: 34g
• Carbs: 52g
• Fiber: 13g
• Sugar: 9g

3. Shrimp Buddha Bowls

These shrimp Buddha bowls have everything a healthy, delicious meal needs. It is packed with lots of protein, vegetables, and healthy carbs and is full of comforting flavor! 

Whether you are trying to lose weight or stay healthy, this recipe is going to be your favorite for meal-prepping.

Per Serving:

• Calories: 323
• Fats: 12g
• Protein: 30g
• Carbs: 23g
• Fiber: 4g
• Sugar: 7.5g

4. Garlic Butter Chicken Bites with Asparagus

Source: allnutritious.com

Imagine tender chicken bites sealed to golden perfection, meet crisp asparagus spears, coated in a rich, garlic-buttery sauce.

I know this sounds too good to be true, but this recipe brings everything together in a delicious meal that people will think you got from a 5-star restaurant.

Per Serving:

• Calories: 402
• Fats: 27g
• Protein: 34g
• Net Carbs: 5g

5. Buttered Cod

If chicken has been on repeat lately, this buttered cod recipe is an easy way to switch things up.

Protein-rich cod is cooked in a rich butter sauce until soft and flaky. Garlic, lemon juice, fresh parsley, and a side of pilaf rice transport you to a Mediterranean island for dinner.

Per Serving:

• Calories: 297
• Fats: 19g
• Protein: 31g
• Carbs: 1.2g
• Fiber: 0.3g
• Sugar: 0.3g

6. Lazy Pesto Chicken Bake

Sometimes I just want something quick for dinner, but I don’t want to give up on wholesome ingredients.

My lazy pesto chicken bake is a nutritious dish that requires minimal effort. Enjoy a plate of tender chicken, rich basil pesto, and gooey mozzarella, all baked together in one dish.

It’s low-carb, delivers around 40g of protein, and is packed with comforting, herby Mediterranean-style flavor.

Per Serving:

• Calories: 347
• Fats: 18.3g
• Protein: 40.1g
• Carbs: 2.5g
• Fiber: 0.3g
• Sugar: 0.7g

7. Crockpot Chicken Lemon Soup

For me, soup is a great meal option any time, especially when I don’t feel like cooking.

Let your crockpot slow-cook tender chicken, carrots, onion, celery, garlic, herbs, chicken broth, orzo, and fresh lemon for a bright, cozy soup that delivers 36.5g of protein per serving.

Per Serving:

• Calories: 345
• Fats: 7.4g
• Protein: 36.5g
• Carbs: 30.6g
• Fiber: 3.1g
• Sugar: 4.2g

8. Salsa Fresca Chicken Bake

Power protein meals don’t have to mean spending hours in the kitchen.

My easy, one-pan chicken bake features tender chicken breasts, zingy salsa fresca, lime, cilantro, cherry tomatoes, onions, and jalapenos (if you like the heat), all topped with melty mozzarella cheese.

It takes only 15-20 minutes to prepare, and your oven does all the work.

Per Serving:

• Calories: 377
• Fats: 11.0g
• Protein: 58.0g
• Carbs: 10.0g
• Fiber: 2.2g
• Sugar: 4.0g

9. Buffalo Chicken Cottage Cheese Bowl

Yes, you can make delicious and healthy meals with buffalo sauce and this chicken bowl is a proof of that.

I absolutely love the creaminess of cottage cheese, combined with buffalo sauce. It creates a unique taste that’s like nothing else.

I recommend this for a high protein lunch, especially if you’re working out later in the day.

Per Serving:

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

10. Lemon Chicken with Veggies Meal Prep

Lemon is one of the best seasoning agents you can use when you’re eating clean. It’s fresh, aromatic, and adds virtually no calories to the meal.

With that in mind, you can season the dish to your heart’s content and keep an easier eye on what you’re deciding to put in your body. Plus, it tastes amazing. Win-win!

Per Serving:

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

11. Teriyaki Chicken Casserole

When you’re craving teriyaki chicken, this is the casserole to make. First of all, it’s easy to make but also tastes absolutely delicious.

It’s also perfect for the little ones that tend to avoid veggies because you can hide them right in. Carrots, broccoli, or any other greens you want.

Per Serving:

• Calories: 428
• Fats: 3.7g
• Protein: 35g
• Carbs: 64g
• Fiber: 2.9g
• Sugar: 20g

12. Air Fryer Salmon

Next up, one of my favorite ways to use my air fryer! This honey soy glazed salmon is unbeatable, especially with a side of flash-fried garlic greens.

The crispy skin makes this dish feel super indulgent, but it’s actually a clean, high protein meal you can feel proud of.

Per Serving:

• Calories: 287
• Fats: 17g
• Protein: 26g
• Carbs: 7.2g
• Fiber: 0.6g
• Sugar: 4.5g

13. Baked Tuscan Chicken

Enjoy all the flavors of Tuscany without the carbs. This baked Tuscan chicken is high in protein and super easy to make.

I loved making this dinner!

Per Serving:

• Calories: 471
• Fats: 32g
• Protein: 32g
• Carbs: 17g
• Fiber: 3.3g
• Sugar: 1.8g

14. Garlic Butter Meatballs with Zucchini Noodles

Savory garlic butter meatballs served over spiraled zucchini make a satisfying low-carb dinner that’s packed with flavor and ready in minutes.

Who says cutting carbs means sacrificing taste? These tender meatballs in rich garlic butter sauce prove otherwise.

Paired with zucchini noodles, you get all the comfort of a hearty pasta dish with just 8g net carbs and 25g protein per serving – ideal for keto meal planning.

Per Serving:

• Calories: 413
• Fats: 31g
• Protein: 25g
• Carbs: 11g
• Fiber: 2.8g
• Sugar: 6.3g

15. Sesame Pork and Green Beans

Sometimes, all you need is a stir fry. This is a delicious, filling recipe that’s full of delight.

What I love about this stir fry is that you can add just whatever vegetables you want and enjoy the meal. Simple, delicious and full of nutrition.

Per Serving:

• Calories: 432
• Fats: 32g
• Protein: 28g
• Carbs: 10g
• Fiber: 3.6g
• Sugar: 3.2g

16. Baked Caesar Chicken

When you need to make something quickly, I recommend this chicken. With just 10 minutes of prepping, you’ll have it ready for the whole family.

Using just 7 ingredients, I’ve made this chicken, and it’s absolutely packed with protein. On the days when I’m noticing I’m craving savory snacks like chips, I know that my body is need of protein.

This baked meal satisfies those needs super quickly.

Per Serving:

• Calories: 471
• Fats: 25g
• Protein: 51g
• Carbs: 6.6g
• Fiber: 0.5g
• Sugar: 1.1g

17. Sheet Pan Chicken with Sweet Potatoes

Next up, a simple sheet pan dish that won’t leave you with a pile of dishes (or a heavy feeling in your gut). If you love a one-pot wonder, then this is the meal for you.

This is a fall-friendly dish rich with spices and humming with that nuttiness that makes all fall dishes so great.

Per Serving:

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

18. Teriyaki Chicken Lettuce Wraps

Are you as much of a fan of teriyaki as I am? Then you’ve got to try these delicious wraps! Rich, light, and sweet all at the same time, this is a next-level dish everyone should try at least once.

Each wrap is less than 200 calories, so it’s the perfect dish to make when you’re watching your intake.

Per Serving:

• Calories: 161
• Fats: 4.5g
• Protein: 22g
• Carbs: 7.1g
• Fiber: 0.7g
• Sugar: 3.8g

19. Sheet Pan Chicken Fajitas

Take Taco Tuesday up a notch with these super simple chicken fajitas. Rich with spice and twice as juicy, this recipe lets you enjoy an iconic Mexican dish without clearing up any dishes.

I really recommend enjoying this on rice, on tortillas, or just on its own!

Per Serving:

• Calories: 473
• Fats: 14g
• Protein: 44g
• Carbs: 44g
• Fiber: 7.1g
• Sugar: 4.7g

20. Berry Protein Overnight Oats

Berries, protein, and a side of tasty chia seeds, these overnight oats are more like a pudding you can enjoy at breakfast.

While these oats are great for breakfast, you can enjoy them any time of the day.

Per Serving:

• Calories: 430
• Fats: 8.5g
• Protein: 29g
• Carbs: 63g
• Fiber: 12g
• Sugar: 24g

21. Egg Muffin Cups with Veggies

I really love egg muffin cups because they’re the ultimate versatile protein snack.

Enjoy a few for breakfast, keep a few in your fridge for a pre-lunch snack, or have a couple on the side for dinner.

Go wild with any vegetables you like for this recipe! This is a great way to clean out the vegetable drawer before your next grocery trip.

Per Serving:

• Calories: 81
• Fats: 3.7g
• Protein: 6g
• Carbs: 6.1g
• Fiber: 1.6g
• Sugar: 2.9g