Lazy lunches are basically their own food group for me.

I want it fast, I want it filling, and I want it under 500 calories. That’s the whole formula.

So here are my lazy girl high protein lunch ideas under 500 kcal. These have saved me on so many busy afternoons.

What I’m loving from this batch is the Chicken Sausage Pasta Meal Prep at number 9. It sneaks in a good dose of fiber while still feeling like a comforting bowl of pasta.

1. Pico de Gallo Chicken Bake

Mexican is definitely one of my favorite cuisines, if not THE FAVORITE. I had to recreate pico de gallo in a chicken form that’s easy to make and packs protein.

Now, this definitely packs protein and has all the refreshing flavors. I loooved making it! And even more so, eating it!

It’s one of the perfect high-protein meals that’s literally just under 500 calories.

Per Serving:

• Calories: 465
• Fats: 16.8g
• Protein: 63.2g
• Carbs: 8.4g
• Fiber: 1.7g
• Sugar: 4.3g

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 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. Balsamic Chicken with Root Veggies

I love a lunch that basically cooks itself. This one roasts chicken with root vegetables in a tangy balsamic glaze, all on a single pan. At just under 386 calories and 26g of protein, it’s an easy match for this lazy girl, high protein roundup.

I threw this together once during a busy week while hosting my cousin at my Airbnb. We were both exhausted from sightseeing all day, so a low-effort lunch felt like exactly what we needed. The sweetness of the roasted veggies against the tangy chicken made it feel like more effort than it actually was.

Root vegetables add heartiness while the balsamic glaze keeps every bite interesting. I think it’s a great option for anyone who wants a filling lunch that still stays light – no real cooking skill required.

Per Serving:

• Calories: 385.97
• Fats: 2.65g
• Protein: 26.46g
• Carbs: 16.6g
• Fiber: 3.12g
• Sugar: 5.28g

4. Buttered Cod

If you’re a lover of fish, this recipe is for you. There is nothing better than having fish when you want to increase your protein intake.

That’s in big part because it’s low calorie and packed with protein. I loved making this one – it’s zesty, buttery and so very filling with just 297 kcal in a serving.

It’s as lazy as is gets. You can make it in under 20 minutes. Enjoy!

Per Serving:

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

5. Creamy Chicken Pasta Soup

When you need a quick pick-me-up, my creamy chicken pasta soup comes to the rescue.

Enjoy a luscious, comforting bowl of tender shredded chicken breasts, ditalini pasta, veggies, heavy cream, cream cheese, and cheddar cheese, all simmered into a velvety broth that’s impossible to resist.

To make it even more delish, I like to add bits of smoky, crunchy bacon.

Per Serving:

• Calories: 454
• Fat: 29g
• Protein: 31g
• Carbs: 18g
• Fiber: 1.4g
• Sugar: 3.2g

6. Keto Fried Chicken Tenders

These Keto Fried Chicken Tenders are crispy, savory, and rich. It’s the perfect comfort food when you’re missing fried chicken but don’t want the carbs. 

Per Serving:

• Calories: 214
• Fats: 12g
• Protein: 23g
• Net Carbs: 2.8g

7. Crockpot Turmeric Chicken Soup

Here’s a great twist on classic chicken soup. I use turmeric to add a warm, earthy flavor and a beautiful pop of golden color.

Tender chicken slowly simmers with carrots, celery, and onions to create a soothing soup that’s perfect when you want something simple and satisfying – and easy to pack up for a lazy-girl lunch.

And here’s the lazy part – leave everything simmering in the crockpot while you get on with your day. With 29g of protein per serving and under 500 kcal, you’ll have a wholesome, satisfying lunch ready and waiting whenever you need it.

Per Serving:

• Calories: 318.02
• Fat: 18.46g
• Protein: 29.23g
• Carbs: 7.48g
• Fiber: 1.97g
• Sugar: 3.68g

8. Lemon Chicken Piccata

Source: allnutritious.com

So, what exactly is chicken piccata?

The word “piccata” comes from Italy and describes a cooking style where meat (often chicken) is thinly sliced, lightly sautéed, and finished with a bright, tangy sauce made from lemon juice, butter, and capers. It’s simple, zesty, and full of bold Mediterranean flavor.

My lemon chicken piccata is quick and easy to make, perfect for those I-don’t-feel-like-cooking-days.

Per Serving:

• Calories: 433
• Fats: 35g
• Protein: 24g
• Carbs: 7.1g
• Fiber: 2.5g
• Sugar: 2.3g

9. Chicken Sausage Pasta Meal Prep

If you choose the right pasta and veggies, you can add a nice amount of fiber into your diet while seemingly indulging.

I know you guys love a good pasta dish, as my chicken orzos have been flying off on both Pinterest and Facebook, so I thought I’d give you a high protein high fiber version of that meal.

Also, with sausage! Because it’s simply an easier meat to deal with.

Per Serving:

• Calories: 480
• Fats: 15.6g
• Protein: 31.8g
• Carbs: 52.4g
• Fiber: 12.1g
• Sugar: 8.6g

10. Mexican Meal Prep Bowls with Cauliflower Rice

When friends ask how I always have a delicious lunch ready, I say ‘meal prep’, and this is one that I have on repeat.

It’s a chicken dish packed with the awesome flavors of Mexican spices (8 to be exact), paired with cauliflower rice, wild rocket salad, and fresh avocado.

If you LUV the heat, feel free to add extra chili flakes.

Per Serving:

• Calories: 406
• Fats: 17.0g
• Protein: 48.0g
• Carbs: 17.0g
• Fiber: 8.0g
• Sugar: 6.2g

11. Buffalo Chicken Cottage Cheese Bowl

Making a bold and zesty meal may sound like too much work when you’re feeling lazy. That’s when my buffalo chicken cottage cheese bowl comes to the rescue.

It’s a filling, hearty dish of tender chicken, delicious Buffalo flavor, and creamy cottage cheese.

It’s so easy to make and is also great for meal prep, so make a batch and have meals on demand for the busy week ahead.

Per Serving:

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

12. Hawaiian Pizza Chicken Bowls

If you are a pineapple-on-pizza person, you’ll love this recipe. If not, give it a try, you may be pleasantly surprised at the taste.

Imagine blending the tropical sweetness of pineapple, the savory taste of ham, and the cheesy joy of pizza into a high-protein, nutritious chicken lunch. When the kids want pizza and I feel lazy, I grab this recipe and they love it!

Per Serving:

• Calories: 446
• Fats: 14g
• Protein: 57g
• Carbs: 22g
• Fiber: 5.6g
• Sugar: 9g

13. Italian Chicken Pasta Salad

Source: allnutritious.com

Next up – a laid-back lunch that tastes like it took hours to make, but really comes together in just minutes. I LUV making this on lazy weekends when I don’t want to spend hours in the kitchen.

Tender rotisserie chicken, al dente pasta, ripe cherry tomatoes, crunchy peppers, olives, and melty mozzarella are mixed with a zesty Italian dressing for a meal that’s refreshing and satisfying.

Per Serving:

• Calories: 456
• Fats: 19g
• Protein: 22g
• Carbs: 49g
• Fiber: 3.6g
• Sugar: 4.5g

14. Southwest Chicken Salad

Source: allnutritious.com

As a European gal, I can’t help but give a shout-out to the bold Southwestern flavors I discovered during my time in Texas.

That’s why I created this fabulous salad recipe to enjoy at lunchtime and add some oomph to my day.

Juicy shredded chicken mixes with hearty black beans, sweet corn, juicy cherry tomatoes, crunchy red onion, and a kick from fresh jalapeño, all balanced with nutty pumpkin seeds and a creamy Greek yogurt lime dressing.

Per Serving:

• Calories: 354
• Fats: 7.2g
• Protein: 33g
• Carbs: 42g
• Fiber: 9.5g
• Sugar: 6.2g

15. Crockpot Sesame Chicken

When day-to-day life makes cooking impossible, my crockpot dump-and-go recipes are saviors.

This dish delivers all those takeout flavors in a better-for-you version. Enjoy a swoon-worthy plate of shredded chicken, toasted sesame seeds, and fresh scallions, all glazed in a gooey, sticky sauce.

It’s simple, satisfying, and loaded with 45g of protein per serving, perfect for high-protein meal plans and regular weeknight dinners too.

Per Serving:

• Calories: 405
• Fats: 14.8g
• Protein: 45.2g
• Carbs: 20.6g
• Fiber: 0.9g
• Sugar: 16.4g

16. Chicken Corn Rice Bowls

Source: allnutritious.com

This delicious recipe combines tender chicken, sweet corn, fluffy Basmati rice, and a zesty dressing for a quick, super-easy lunch for a busy day.

I keep this recipe handy for days when I feel really lazy. It takes only a few minutes to assemble, and I know that a filling, healthy meal is ready for the kids (and me) when they come back from school.

Per Serving:

• Calories: 434
• Fats: 13g
• Protein: 34g
• Carbs: 48g
• Fiber: 4.1g
• Sugar: 8.1g

17. Crockpot Chicken Shawarma Bowl

Source: allnutritious.com

Who can resist a great shawarma? I can’t, but I’m watching my calories and don’t want to call for unhealthy takeout. To the rescue – this low calorie lunch recipe that takes hardly any effort to make.

It’s a delicious, slow-cooked combo of chicken infused with classic shawarma spices, piled over a rainbow of crisp veggies – cucumber, tomato, red onion, and bright greens – plus a squeeze of lemon for fresh zip.

All under 500 Kcal, with a 49g boost of protein.

Per Serving:

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

18. Baked Shrimp and Broccoli Foil Packs

These foil packets deliver juicy shrimp, crispy-tender broccoli, and zesty seasonings, all cooked together in a simple mess-free package.

And, the best thing is that this recipe is high protein, Paleo, gluten-free, and dairy-free.

Per Serving:

• Calories: 385
• Fats: 15g
• Protein: 40g
• Carbs: 27g
• Fiber: 8.9g
• Sugar: 5.8g

19. High Protein Cottage Cheese Pizza Bowl

Source: allnutritious.com

Lunchtime eating without the fuss – perfect for lazy gals who want a filling meal that’s tasty, low in calories and high in protein.

Creamy cottage cheese, juicy cherry tomatoes, Italian seasoning, pepperoni slices, Marinara sauce, melty mozzarella cheese, and savory toppings bring that classic pizza vibe without ordering takeout.

If you enjoy a burst of heat, add crushed pepper flakes, jalapenos, or a dash of hot sauce.

Per Serving:

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

20. Burger in a Bowl

Source: allnutritious.com

This is a lazy lunch winner! Without toasting buns or flipping patties on the stove, you can serve up delicious bowls that taste just like takeout burgers. They’re healthy, nutritious, and kid-approved.

Seasoned beef, crisp lettuce, juicy tomatoes, onions, pickles, and melty cheese make an indulgent-feeling lunch without blowing your calorie intake.

If you want to add a touch of extra flavor, throw in earthy mushrooms, sweet corn, artichokes, or tangy pickled onions.

Per Serving:

• Calories: 360
• Fats: 21g
• Protein: 26g
• Carbs: 17g
• Fiber: 5.5g
• Sugar: 7.7g

21. Cottage Cheese Chicken Salad

Source: allnutritious.com

With its balance of savory, creamy, and crunchy bites, this salad delivers satisfaction without heaviness.

Think: shredded seasoned chicken, creamy cottage cheese, crisp celery, red onions, banana peppers, and a touch of Dijon mustard. It’s fast to make between meetings and is also perfect for meal prepping ahead of time.

Per Serving:

• Calories: 316
• Fats: 15g
• Protein: 38g
• Carbs: 9.1g
• Fiber: 2.2g
• Sugar: 4.1g