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Eating 600 calorie high protein meals may seem like a difficult task, but it’s actually fairly easy once you know how to pair different protein sources and have some staple meals to choose from.
Below, I include 15 different recipes that each contain around 600 calories and 60g of protein.
How Much Protein Should You Consume in a 600 Calorie Meal?
Eating a high-protein diet requires you to consume around 40% of your total calories from protein.
For a 600-calorie meal, this would mean that you would need to eat around 60 grams of protein per meal and have the remaining calories come from a mixture of foods that are high in carbohydrates and fat.
For reference, 60 grams of protein would look like eating around 7.5 oz of sirloin steak, or about 7 oz of chicken breast.
You could also reach your protein goal with a combination of high-protein foods, such as combining 1 cup of Greek yogurt (22 grams) and 1.5 scoops of whey protein powder (36 grams), coming to around 58 grams total.
While protein is going to be the primary macronutrient that you will focus on while eating a high-protein diet, it is important that you are also getting a proper balance of whole foods rich in carbs and fat as well.
If you are eating a high protein diet where 40% of your calories are from protein, then I recommend you allocate around 35% of your calories to carbs, and 25% to fat.
For example, if you had a daily calorie target of 2400 calories per day, this would mean that you could eat a total of four 600 calorie meals, for a total of 240 grams of protein, 210 grams of carbs and 66 grams of fat.
This particular macro split ensures that you’re getting enough of each nutrient to fuel your body properly. Eating a low-carb or low-fat diet can be difficult to adhere to and have some negative side effects (like low energy, sluggish digestion, and reduced immunity).
- Get more meal ideas that have 60g of protein in my other article.
Who Would Benefit from Eating High Protein 600 Calorie Meals?
You could benefit from eating 600-calorie meals that are high in protein if:
1. You Are Trying To Build Muscle
If you are trying to put on more muscle, then you need to ensure that you’re consuming enough calories to go toward the muscle-building process and consuming enough protein to serve as the building blocks for muscle growth.
Some individuals will require 600 calorie meals to achieve a calorie surplus, and 60 grams of protein per meal to help them meet their protein requirements for muscle growth.
For example, a 5’10” male who weighs around 200 pounds would require 3000 calories per day to be in a caloric surplus, which can be broken down into 5 high protein 600 calorie meals
2. You Are Very Active And Want To Maintain Your Muscle Mass
You would also benefit from eating these types of meals if you expend a lot of energy throughout the day and want to maintain your muscle mass.
Even if your goal isn’t to put on more muscle, eating a higher protein intake (especially if you are burning a lot of calories through physical activity) will help you to maintain the muscle that you currently have.
For example, a 5’5” female who weighs 135 pounds and plays competitive hockey 6 times a week would likely need around 2500 calories per day to maintain her weight. She could achieve this intake by eating four 600 calorie meals each with 60 grams of protein
Having this higher protein intake will also benefit those who are very active because protein can help the body recover more quickly and effectively from training so they can continue to be as active as they want to be.
Who Would Not Benefit From 600 Calorie High Protein Meals?
Those who would not benefit from 600 calorie high protein meals are those who have a lower calorie requirement, live a sedentary lifestyle, or those who do not wish to increase their muscle mass.
Since a higher protein intake is unnecessary for sedentary individuals or those not trying to put on more muscle, I would recommend a more balanced macronutrient split of around 30% protein, 40% carbs and 30% fat for these individuals.
In addition, someone with a lower calorie requirement won’t need to consume 600 calorie meals because it would make it more difficult to stay within their daily calories requirements.
For example, a sedentary 5’3” female who weighs 130 pounds and maintains her weight by eating 1550 calories could lose weight by eating 1300 calories per day. If she were trying to eat 600 calorie meals, she would only be able to eat around 2 meals per day before maxing out her daily intake.
15 High Protein 600-Calorie Meals
The high protein meal examples below each contain between 55-65 grams of protein, and around 600 calories:
1. Banana and Chia Overnight Oats
These delicious overnight oats pack a ton of protein, since they combine both skim milk and whey protein powder.
Mixing the dry oats, chia seeds, sliced banana, and cinnamon with milk and protein powder will create a creamy porridge mixture that you can enjoy cold, or pop in the microwave (if you prefer to eat your oats warm).
This is also a great meal that you can prepare the night before in advance and take with you on the go in the morning.
You can switch up the flavor of your overnight oats with the type of protein powder and fruit that you use.
Ingredients, Protein Macros, and Calories:
- ½ cup quick oats – 5 grams of protein, 150 calories
- 1.5 cup skim milk – 13 grams of protein, 125 calories
- 1.5 scoop vanilla whey protein – 36 grams of protein, 195 calories
- ¾ banana, sliced – 1 gram of protein, 75 calories
- 1 tbsp chia seeds – 2 grams of protein, 60 calories
- Cinnamon (to taste) – 0 grams of protein, 0 calories
Total Protein: 57 grams
Total Calories: 605 calories
3. High Protein English Breakfast
A traditional English Breakfast is delicious, and it can also be quite high in protein. This meal combines high protein foods sources like egg whites, whole sprouted bread, and low fat turkey bacon, to help you to hit your protein goal while sticking to the 600 calorie target.
Ingredients, Protein Macros, and Calories:
- 3 eggs – 18 grams of protein, 210 calories
- 5 egg whites – 18 grams of protein, 86 calories
- 4 slices turkey bacon – 12 grams of protein, 72 calories
- 1 slice whole sprouted bread – 5 grams of protein, 110 calories
- 1/3 can baked beans – 7 grams of protein, 111 calories
- 3 tomato slices (fried in a pan) – 1 gram of protein, 12 calories
Total Protein: 61 grams
Total Calories: 601 calories
3. Coconut Banana Acai Smoothie Bowl
A smoothie bowl can be a refreshing and fruity breakfast, while also packing in a lot of protein. You can even use a coconut flavored whey protein powder to add a more tropical flavor (however, if you don’t have access to this flavor, vanilla will work just fine).
The trick to a smoothie bowl is to make sure you do not add too much liquid in when you blend the ingredients, and to use frozen fruit. If you prefer a regular smoothie to a thicker smoothie bowl, simply add water to the mixture to make it more liquid.
Ingredients, Protein Macros, and Calories:
- 1.5 scoops coconut whey protein powder – 36 grams of protein, 195 calories
- ½ a frozen banana – 1 gram of protein, 50 calories
- 1 frozen unsweetened acai packet – 1 gram of protein, 100 calories
- ½ cup blueberries – 0 grams of protein, 40 calories
- ½ tbsp peanut butter – 2 grams of protein, 47 calories
- ½ cup plain non-fat Greek yogurt – 11 grams of protein, 85 calories
- 1 cup skim milk – 8 grams of protein, 83 calories
Total Protein: 59 grams
Total Calories: 600 calories
4. Green Hulk Protein Smoothie
This smoothie will make you feel like Popeye due to its rich green color from the added spinach. Keep in mind, you won’t taste the spinach, but it adds a ton of micronutrients, and even some protein!
The other primary protein sources in this smoothie include a plant-based protein powder, flaxseeds, cashew butter, and soy milk.
This smoothie recipe is completely free of dairy products, making it a great high protein option for anyone who is sensitive to dairy products.
Ingredients, Protein Macros, and Calories:
- 1.5 scoops vanilla plant-based protein powder – 34 grams of protein,180 calories
- 2 tbsp ground flaxseed – 3 grams of protein, 75 calories
- 1.5 cups soy milk – 16.5 grams of protein, 186 calories
- 2 cups spinach – 2 grams of protein, 14 calories
- ½ a frozen banana – 1 gram of protein, 50 calories
- 1 tbsp cashew butter – 4 grams of protein, 100 calories
Total Protein: 60.5 grams
Total Calories: 605 calories
5. Greek Yogurt and Granola
If you pair Greek yogurt with a high protein granola, you get a creamy and crunchy snack that will keep you full for hours.
I’ve boosted the protein content even further by adding protein powder and the hemp hearts. This yogurt bowl would be the perfect 600 calorie high protein breakfast option.
Ingredients, Protein Macros, and Calories:
- 1 cup plain nonfat Greek yogurt – 22 grams of protein, 170 calories
- ½ scoop vanilla whey protein powder – 13 grams of protein, 65 calories
- ½ cup ProGranola Vanilla Cinnamon Granola – 12 grams of protein, 97 calories
- 3 Tbsp hemp hearts – 10 grams of protein, 170 calories
- ½ Tbsp peanut butter – 2 grams of protein, 47 calories
- ½ cup raspberries – 1 gram of protein, 48 calories
Total Protein: 60 grams
Total Calories: 597 calories
6. Mexican Burrito Bowl
This Burrito Bowl has all the delicious components of an authentic burrito, without the tortilla! You can switch up the types of protein, cheese, and rice that you are using depending on your preferences.
However, I’ve chosen wild rice for this recipe because it has the most protein per serving compared to other varieties of rice at around 6 grams per 1 cup.
Ingredients, Protein Macros, and Calories:
- 6 oz extra lean ground turkey – 39 grams of protein, 180 calories
- ¾ cup wild rice – 5 grams of protein, 124 calories
- ½ cup black beans – 7 grams of protein, 109 calories
- 1 oz shredded cheddar cheese – 8 grams of protein, 116 calories
- 2 cups romaine lettuce – 0.5 grams of protein, 10 calories
- 1 tbsp salsa – 0 grams of protein, 25 calories
- 1.5 tbsp sour cream – 0.5 grams of protein, 37.5 calories
Total Protein: 60 grams
Total Calories: 601.5 calories
7. Chicken, Rice, and Broccoli
A simple meal of chicken, rice, and broccoli is a great high protein meal with whole food ingredients loaded with nutrients. In this recipe, I recommend using chicken breast over chicken thighs because they’re a leaner cut of meat, which will keep you within the 600 calorie range.
You can mix up the flavors of this meal with the types of spices and seasonings that you use while cooking (I love greek seasoning because it pairs well with feta).
Ingredients, Protein Macros, and Calories:
- 6.5 oz grilled chicken breast – 44 grams of protein, 238 calories
- 1 cup wild rice – 6 grams of protein, 165 calories
- 2 cups roasted broccoli – 3.5 grams of protein, 55 calories
- 2 oz feta cheese – 8 grams of protein, 145 calories
Total Protein: 61.5 grams
Total Calories: 603 calories
8. Shrimp and Chickpea Stir-fry
A vegetable stir-fry made with shrimp and chickpeas not only packs a fair amount of protein, but also a ton of micronutrients and fiber that are good for your overall health.
You can change up the types of vegetables that you choose to use without affecting the protein content, since the main sources of protein are from the shrimp and the chickpeas.
Ingredients, Protein Macros, and Calories:
- 6.5 oz Tiger shrimp – 40 grams of protein, 170 calories
- 1 cup chickpeas – 10 grams of protein, 200 calories
- 2 cups frozen stir-fry veggie mix – 2 grams of protein, 35 calories
- 2 tbsp soya sauce – 2.5 grams of protein, 17 calories
- 2 tbsp black sesame seeds – 4 grams of protein, 100 calories
- 2 tbsp peanut sauce dressing – 4 grams of protein, 86 calories
Total Protein: 62.5 grams
Total Calories: 608 calories
9. Turkey Burgers
Turkey burgers are a great source of protein, particularly these ones that are made with a whole grain bun and high protein cheese. My favorite thing about these turkey burgers is that you can have two of them and stay within your 600 calorie target.
You can also make your burgers with meat such as chicken, bison or beef. However keep in mind that if you are choosing bison or beef, the fat content of your meal might increase, so you will need to sacrifice the cheese to make sure that you aren’t going over your calorie target.
Ingredients, Protein Macros, and Calories:
- 2 turkey burger patties (3.5 oz each) – 40 grams of protein, 275 calories
- 2 whole grain buns – 8 grams of protein, 200 calories
- 2 slices skim cheddar cheese – 8 grams of protein, 75 calories
- 2 tomato slices – 1 gram of protein, 8 calories
- 2 pickles – 0.5 grams of protein, 10 calories
- 1 tbsp ketchup – 0 grams of protein, 20 calories
- 1 tbsp mustard – 1 grams of protein, 10 calories
Total Protein: 58.5 grams
Total Calories: 598 calories
10. Flatbread Pizza for One
If you want to have a pizza night but you are trying to hit your protein goal, then this is the perfect meal for you. Using a high protein flatbread as the pizza crust can really help to increase the protein content of this meal.
You can also use your pizza toppings to increase the protein content by using lean meats like ground chicken and high protein cheese.
Ingredients, Protein Macros, and Calories:
- 1 high protein flatbread – 10 grams of protein, 90 calories
- 1/2 cup tomato sauce – 1.5 grams of protein, 45 calories
- 4.5 oz ground chicken – 34 grams of protein, 295 calories
- 2 oz skim mozzarella – 13.5 grams of protein, 144 calories
- 4 mushrooms, chopped – 1 gram of protein, 10 calories
- 1 cup spinach – 1 gram of protein, 7 calories
- 3 Tbsp onion, chopped – 0 grams of protein, 12 calories
Total Protein: 61 grams
Total Calories: 603 calories
11. Steak, Quinoa and Brussel Sprouts
This delicious high protein dinner feels fancy, but in reality is quick and easy to make. Adding bone broth to the quinoa while it’s cooking is a convenient way to add protein and flavor.
Another way that I’ve increased the protein content of this meal is by adding parmesan cheese to the brussel sprouts.
Ingredients, Protein Macros, and Calories:
- 5 oz sirloin steak – 35 grams of protein, 215 calories
- 1 cup cooked quinoa – 8 grams of protein, 229 calories
- 1/2 cup bone broth (cook into quinoa) – 2.5 grams of protein, 15 calories
- 1 cup Brussel sprouts – 3 grams of protein, 38 calories
- 1 oz parmesan cheese – 11 grams of protein, 110 calories
Total Protein: 59.5 grams
Total Calories: 607 calories
12. Chicken Apple Sausage and Potato Mash
To put a spin on regular old chicken and potatoes, you can try this delicious meal which combines chicken apple sausage, mashed potato, cheddar cheese, and green beans.
You can also make this meal into a sheet pan dinner by chopping up the potatoes and roasting them along with the green beans and the sausage.
Ingredients, Protein Macros, and Calories:
- 2 chicken apple sausages (3 oz each) – 45 grams of protein, 300 calories
- 4 oz russet potato, mashed – 3.5 grams of protein, 126.5 calories
- 1 oz cheddar cheese – 8 grams of protein, 116 calories
- 2 cups green beans – 3 grams protein, 60 calories
Total Protein: 59.5 grams
Total Calories: 602.5 calories
13. Spaghetti and Turkey Meat Sauce
To increase the protein intake of this pasta meal, I opted for a whole grain pasta noodle because it contains more protein compared to white and refined pasta noodles.
Parmesan cheese is also a key contributor to the protein content of this 600 calorie meal because it has more protein than other types of cheese, and just happens to pair really well with spaghetti.
Ingredients, Protein Macros, and Calories:
- 5 oz extra lean ground beef – 41 grams of protein, 248 calories
- 2 oz (dry) whole wheat spaghetti – 8 grams of protein, 198 calories
- ½ cup tomato sauce – 1.5 grams of protein, 45 calories
- 1 oz parmesan cheese -11 grams of protein, 110 calories
Total Protein: 61.5 grams
Total Calories: 601 calories
14. Sheet Pan Salmon and Roasted Veggies
Sheet pan dinners are insanely quick and easy to make, with the only prep time being chopping your vegetables. I’ve paired salmon with roasted root vegetables because the salmon provides tons of protein and the vegetables have lots of nutrients to offer.
To add a bit more protein, you can top your roasted vegetables with skim cheddar cheese. Choosing skim cheddar helps to add protein while keeping the calorie intake within the 600 target.
Ingredients, Protein Macros, and Calories:
- 7 oz Atlantic Salmon – 42 grams of protein, 350 calories
- 2 oz skim cheddar cheese – 17 grams of protein, 113 calories
- ¼ cup beets – 1 gram of protein, 35 calories
- ¼ cup carrots – 0.5 grams of protein, 25 calories
- ½ cup Brussel sprouts – 1.5 grams of protein, 19 calories
- ½ tbsp olive oil (for roasting veggies) – 0 grams of protein, 60 calories
Total Protein: 62 grams
Total Calories: 602 calories
15. Toasted Turkey and Tomato Sandwich
This sandwich is particularly high in protein because it contains lean turkey breast and sprouted high protein bread.
If you are trying to hit a high protein target, I would highly recommend swapping out lower protein white bread for whole grain or whole sprouted bread.
Ingredients, Protein Macros, and Calories:
- 2 slices whole sprouted bread – 10 grams of protein, 220 calories
- 4 oz sliced turkey breast – 41 grams of protein, 268 calories
- 2 slices skim cheddar cheese – 8 grams of protein, 75 calories
- 2 slices tomato – 1 gram of protein, 8 calories
- 1 tbsp low fat mayo – 0 grams of protein, 30 calories
Total Protein: 60 grams
Total Calories: 601 calories
Tips on Eating More Protein
To help increase the protein content of your 600-calorie meal, you can:
- Consume larger portions of meat, poultry, and fish
- Incorporate protein powder
- Opt for higher protein dairy products
- Combine different high protein foods into one meal
- Adds egg whites
1. Consume Larger Portions Of Meat, Poultry, And Fish
If you are trying to eat 60 grams of protein in one meal, then I recommend increasing your portion sizes of meat, poultry, and fish because this is the easiest way to increase your protein intake.
For example, if you normally eat 3oz of chicken breast which has 26 grams of protein, increasing to 5oz of steak increases your protein by 18 grams.
If you are trying to keep protein intake high and your calories from fat low to stay within the 600 calorie target, then it’s best to opt for leaner cuts of meat like chicken and turkey breast, extra lean ground beef and bison, or fish such as halibut, cod, tuna, and shrimp.
2. Incorporate Protein Powder
Utilizing a protein powder is another effective way to increase your protein intake, and it involves much less preparations than whole food protein sources.
If you are someone who cannot consume dairy products, you can even opt for a plant-based protein powder that is made from plant food sources like peas, rice, and soy.
For example, if you were to mix 2 scoops of whey protein (25 grams of protein per scoop) with 1 cup of skim milk (8 grams of protein), then you would increase your protein intake by a total of 58 grams.
You can also mix protein powders into your fruit smoothies, pancakes, oatmeal, and other baked goods to boost the protein content and the flavor of your meal (assuming you are choosing a flavored protein powder).
3. Opt For Higher Protein Dairy Products
Getting to your 60-gram protein goal in your 600-calorie meal can be easier if you’re choosing higher protein dairy products instead of lower protein versions.
For example, 1 cup of plain yogurt contains around 8.5 grams of protein. In comparison, 1 cup of plain Greek yogurt contains about 20 grams of protein. Therefore, switching to Greek yogurt can increase your protein intake by 11.5 grams without having to increase the volume of yogurt you are eating.
Other great high protein dairy sources are cottage cheese (24 grams per cup), parmesan cheese (11 grams per 1 oz), and milk (8 grams per cup).
4. Combine Different High Protein Foods Into One Meal
To consume more protein in your meals, it can be easier to combine different protein sources, rather than trying to hit your goal with only one protein source.
For example, instead of having to eat 7 oz of turkey breast in one meal to hit your 60-gram protein target, you could combine 4 oz turkey breast (33 grams), 1.5 oz cheddar cheese (12 grams), ½ cup black beans (8 grams), 1 cup wild rice (6 grams), and 1 cup of spinach (1 gram) for a grand total of 60 grams of protein.
Having a variety of protein sources is beneficial for increasing the variety of nutrients (essential amino acids) that you’re getting from your protein sources.
5. Add Egg Whites
While eggs are an excellent whole food protein source, each egg also contains a significant amount of fat in the yolk (around 5 grams of fat).
For this reason, it can be difficult to hit higher protein targets eating eggs without eating too much fat and going over your 600-calorie target.
On the other hand, egg whites contain all of the protein with none of the fat, so adding egg whites to your meals is a great way to boost your protein content.
1 cup of egg whites contains an impressive 26 grams of protein. Combining 1 cup of egg whites with 3 eggs (18 grams of protein) and 2 pieces of whole sprouted toast (10 grams of protein) and 1 oz of skim cheddar cheese (8 grams of protein) easily gets you to your protein target at 62 grams of protein total.
Egg whites are extremely versatile and can be added to your omelet, breakfast sandwich, oatmeal, and pancake batter.
Other High Protein Meal Ideas
References
Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. PMID: 22150425.
Bosse JD, Dixon BM. Dietary protein to maximize resistance training: a review and examination of protein spread and change theories. J Int Soc Sports Nutr. 2012 Sep 8;9(1):42. doi: 10.1186/1550-2783-9-42. PMID: 22958314; PMCID: PMC3518828.
About The Author
Colby Roy is a holistic health and nutrition coach. She is certified through Precision Nutrition and has a passion for all things nutrition and healing the body. More specifically, Colby likes to work with clients who want to optimize their gut health and energy levels.