The best way to burn fat and build muscle is to track calories and make sure you’re getting over 100g of protein per day.

So today, I’m sharing with you 30G+ protein meals all of which are under 500 calories. Delicious, packed with protein and nutrients.

My favorite is creamy baked chicken at number #20.

1. 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

2. Salsa Chicken Bake

Super easy. Simply dump black beans, sweet corn, diced tomatoes, chicken breasts, and salsa into a baking dish, and you’ll have a meal ready in no time.

It’s a wake-up call for your taste buds and a winner-dinner for a family on a busy weeknight. Plus, with a huge 52g of protein, you’re sure to keep your nutrition goals on track.

Per Serving:

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

3. Caprese Chicken Bake

I LUV the freshness of a Caprese salad – the combo of tomatoes, mozzarella, and basil is irresistible.

Adding these flavors to chicken creates a fabulous dish that’s so easy to make, packed with protein, and low-carb. Your oven does all the work, and you get to enjoy the compliments after dinner.

Per Serving:

• Calories: 445
• Fats: 18.9g
• Protein: 58.6g
• Carbs: 9.2g
• Fiber: 1.3g
• Sugar: 6.8g

4. Crockpot Sesame Chicken

You can have your Asian flavors in a low calorie bowl as well. This sesame chicken is packing protein and flavor and has just around 400 calories.

Yep! Just that. I love that you can pop everything into a crockpot and the dinner is ready.

This is just that. And the flavors do suit summertime.

Per Serving:

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

5. Pico de Gallo Chicken Bake

Here’s a fresh way to get a big protein boost without making dinner feel heavy.

Juicy chicken breasts are seasoned with taco spices, topped with mozzarella, and baked with pico de gallo – a chunky Mexican-style salsa made with tomatoes, onion, jalapeno, cilantro, and lime.

With 63.2g of protein per serving, it’s low-carb, gluten-free, and full of bold flavor.

Per Serving:

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

6. Crockpot Chicken Shawarma Bowl

Next up – the glorious flavors of Middle Eastern cooking, in an easy-to-make bowl.

Serve chicken breasts slow-cooked with garlic, onions, olive oil, and fragrant spices, served with fluffy basmati rice, topped with creamy Greek yogurt, and a squeeze of lemon.

It’s a home-cooked, healthy, shawarma-inspired delight that no one can resist.

Per Serving:

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

7. Crockpot Tuscan Chicken

Channel a holiday getaway in Tuscany without leaving your couch. This dish brings the warmth of Italian countryside flavors straight to your dinner table.

Think – juicy chicken slow-cooking in a creamy sauce with sun-dried tomatoes, spinach and Parmesan. You have minimal prep, maximum deliciousness, and a boost of protein.

Per Serving:

• Calories: 446
• Fats: 28g
• Protein: 44g
• Carbs: 7.3g
• Fiber: 1.2g
• Sugar: 3g

8. Cheesy Spinach Chicken Bake

This creamy spinach chicken bake is perfect for busy weeknights, entertaining guests, or treating yourself to delicious comfort food.

It’s loaded with protein and low in carbs. With only 5 grams of net carbs and 32 grams of protein, this is a keto-lover’s dream recipe.

I love that you only need a pan and a baking sheet for the entire meal. Cook the spinach and let the oven do the rest. In minutes, you have a delicious meal waiting.

Per Serving:

• Calories: 471
• Fats: 36g
• Protein: 32g
• Carbs: 5.9g
• Fiber: 0.7g
• Sugar: 2.6g

9. Salsa Fresca Chicken Bake

If you love Mexican flavors but want the protein and not the carbs, this is it. This salsa fresca chicken is so delicious, bold, flavorful yet has only 377 kcal per serving and 58g of protein.

It’s super easy to make and absolutely packed with a ton of protein! If you want to hit those macros and feel fuller with fewer calories, this is the meal to make.

Per Serving:

• Calories: 377
• Fats: 11g
• Protein: 58g
• Carbs: 10g
• Fiber: 2.2g
• Sugar: 4g

10. Baked Shrimp and Broccoli Foil Packs

Perfectly seasoned shrimp and tender broccoli cooked together in convenient foil packets. High-protein, Paleo, gluten-free, and dairy-free for easy weeknight meals.

My go-to solution for busy days when I need quick meal prep options! These baked foil packets require minimal effort but deliver maximum flavor – ideal for hectic weeknights or relaxed weekends.

Each serving combines perfectly cooked broccoli with expertly seasoned shrimp, enhanced by aromatic garlic, bright lemon, and carefully balanced spices that create a restaurant-quality experience with zero cleanup hassle.

Per Serving:

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

11. 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

12. Southwest Chicken Casserole

I love southwest flavors, but most recipes are too complex to make on a busy weeknight.

That’s why I have created this fantastic chicken casserole – one dish, fast and easy, high-protein, and all the bold flavors you expect.

Every bite delivers tender chicken, smoky paprika, tangy salsa, and melted cheese. And it serves 6, so it’s perfect for families and friends.

Per Serving:

• Calories: 376
• Fats: 10g
• Protein: 37g
• Carbs: 34g
• Fiber: 7.6g
• Sugar: 6.4g

13. Pineapple BBQ Chicken with Bacon

This is a perfect recipe to make if you’re really not much of a cook or just feeling extra lazy. All made just in one pan with minimal prep time.

For me, personally, pineapple and meat is my favorite combination for a dish, so if you’re like me, you’re absolutely going to love this no matter how good or bad of a cook you are!

Per Serving:

• Calories: 465
• Fats: 15g
• Protein: 45g
• Carbs: 36g
• Fiber: 1.5g
• Sugar: 28g

14. Baked Tuscan Chicken

Flavor flavor flavor, this is what this chicken is full of. The best thing about it is that any noob can make it.

It’s the sort of lazy dinner you’ll enjoy. It is full of flavor but requires effort.

Per Serving:

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

15. Fajita Chicken Casserole

My Fajita chicken casserole has become a family fave, and I love it because it is so easy to make in one dish when I’m feeling lazy.

Think – tender, juicy chicken, vibrant bell peppers, onions, and gooey melted mozzarella.

It’s perfect as is, but if you want to make a teeny-tiny extra effort, serve it with zucchini noodles or warm tortillas.

Per Serving:

• Calories: 363
• Fats: 13g
• Protein: 49g
• Carbs: 10g
• Fiber: 2.5g
• Sugar: 3.8g

16. Hawaiian Chicken Sheet Pan

Throw your ingredients in the pan, pop it in the oven, and walk away. Come back to a meal that’s big on flavor and minimal on effort.

Sounds tempting? Try this dish, filled with chunks of juicy chicken, colorful bell peppers, sweet pineapple, and a hint of tangy Hawaiian BBQ sauce. It is the perfect balance between sweet, savory, smoky, and lazy.

Per Serving:

• Calories: 399
• Fats: 11.7g
• Protein: 43.05g
• Carbs: 24g
• Fiber: 4.2g
• Sugar: 18g

17. Lazy Lasagna Casserole

Lasagna is one of the more complex dishes on planet Earth, but those flavors are not to be missed. So, what’s a lazy cook to do? Get creative, of course.

This lazy lasagna casserole has the ease baked right into it. Instead of layered lasagna, just enjoy all the flavors mixed together and baked beneath a coating of mozzarella.

Per Serving:

• Calories: 449
• Fats: 22g
• Protein: 32g
• Carbs: 28g
• Fiber: 3.9g
• Sugar: 9.2g

18. Baked Caesar Chicken

This high protein meal combines comfort and elegance, offering tasty mouthfuls of tender, juicy chicken breast topped with tangy Caesar dressing, gooey Parmesan, and a crispy crouton crust.

It’s ready in under 30 minutes, and you get to relax on the couch while your oven does all the work.

Per Serving:

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

19. Crockpot Mississippi Chicken

My crockpot comes to the rescue again on a lazy day.

How about a tempting meal of tender chicken breasts infused with ranch seasoning, savory gravy, butter, and tangy pepperoncini that practically cooks itself?

It’s prepped in just 10 minutes and serves 6 – perfect for families.

Per Serving:

• Calories: 349
• Fats: 19g
• Protein: 35g
• Carbs: 6.7g
• Fiber: 0.4g
• Sugar: 2.7g

20. Creamy Baked Chicken

Imagine a dish filled with tender chicken breasts, baked in a rich garlic-Parmesan sauce with sun-dried tomatoes and spinach. It’s a fab one-pan, one-oven, lazy, no-stovetop wonder.

It’s also easy to dress up when guests come round. I serve it with garlic mashed potatoes, cauliflower rice, roasted vegetables, or a creamy avocado salad for a restaurant-quality meal.

Per Serving:

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

21. Keto Jalapeno Popper Casserole

Cheesy, spicy, and low carb – this is an easy and yummy dish. All you have to do is throw all the ingredients into a baking dish and the oven will do the rest.

Now, that’s as lazy as it gets! 15 minutes of work and let the magic happen by itself. The casserole is perfect for spicy food lovers. I know I loved making it!

Per Serving:

• Calories: 438
• Fats: 31g
• Protein: 34g
• Carbs: 5.4g
• Fiber: 0.6g
• Sugar: 2.1g