500 Calorie High Protein Meals: 15 Examples

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Eating 500 calorie high protein meals does not have to be difficult.  

Below, I’ve made it easy for you by providing tips on how to eat more protein generally, as well as giving you 15 meal options that are 500 calories and have 50 grams of protein.

How Much Protein Should You Consume in A 500 Calorie Meal?

A meal is considered high in protein when it has around 40% of its total calories coming from foods that are high in protein.

This means that a 500-calorie meal should contain roughly 50 grams of protein, with the rest of the calories coming from a combination of carbohydrates and fat.

In a 500-calorie meal, 50 grams of protein could look like eating about 6 oz of chicken breast, or 6 oz of 90% lean ground beef. You could also get 50 grams of protein from roughly 2 scoops of a whey isolate protein powder.

Even if you are focusing on eating high amounts of protein, it is important that you aren’t neglecting the other major macronutrients like carbohydrates and fat in your diet.

• Carbohydrates are important, even if you are on a high-protein diet since carbs are your body’s main source of fuel. If you try to drop your carb intake too low in the hopes of eating more protein, you could experience symptoms like low energy, constipation, and even headaches due to a lack of fuel.

• Similarly, if you cut your calories from fat down too low, you could experience skin issues (such as dryness or rashes), an increased risk of hair loss, and reduced immune function. For these reasons, I would encourage you to keep your fat intake to at least 20% of your daily calories.

When you’re on a high-protein diet, I recommend a macronutrient split of roughly 40% protein, 35% carbs, and 25% fat to ensure that you’re getting enough of each nutrient.

For example, if your daily calorie target was 2500 calories per day then your macronutrient split on a high protein diet would be roughly 260 grams of protein, 220 grams of carbs, and 69 grams of fat.

Who Would Benefit from Eating High Protein 500 Calorie Meals?

Although all macronutrients are important in sufficient quantities, there are certain people who would benefit from eating a slightly higher percentage of their calories from protein than the other nutrients.

You might benefit from eating high protein 500 calorie meals if:

• You are trying to lose weight
• You are actively trying to put on more muscle mass

1. You Are Trying To Lose Weight

If you’ve determined that you can lose weight by eating 1500 calories per day (check out our TDEE calculator to determine how many calories are needed to gain or lose weight), then eating three 500-calorie, high-protein meals per day can help you stay on track with your goal.

This is because protein can help you with feeling full because it is able to “turn off” your hunger hormone so that you feel satisfied for longer periods, which can be extremely helpful when you’re dieting.

Additionally, eating more protein can help you to burn more calories because it costs your body more energy to digest protein than any other macronutrient. 

This can be really beneficial when you are trying to lose weight because the calories burned through digestion count towards your daily energy expenditure, which needs to be higher than your daily calorie intake for you to lose weight.

• Related Article: Is 500 Calories A lot?

2. You Are Actively Trying To Put On More Muscle Mass

Eating high-protein meals would also be beneficial for those wanting to gain lean muscle.

If you’ve determined that 2500 calories per day allow you to gain weight, then eating five 500-calorie, high-protein meals per day will help you encourage muscle growth.

Making these meals high in protein is important for muscle growth because eating enough protein is essential for muscle building.

If you’re not consuming enough protein, then you won’t build muscle, even if you’re consuming enough calories (you’d likely gain fat otherwise).

Eating enough protein can also help your body to recover more quickly from training, which can help you train more effectively in the gym to build more muscle.

• Related Article: Is 1 Gram of Protein Per Pound Enough To Build Muscle?

Who Would Not Benefit?

There are people who may not need to increase their protein to 40% of their total calories to reach their goals, like those who are sedentary and do not wish to increase their muscle mass.

If a person is very sedentary and not looking to put on muscle, their protein requirements would be sufficient at 25-30% of their daily calories from protein. 

• Related Article: 600 Calorie High Protein Meals: 15 Examples

5 Tips on Eating More Protein

To increase the protein intake of your 500 calorie meals you can:

• Include high protein dairy sources
• Eat larger portions of meat, poultry, and fish
• Eat whole grain and whole sprouted products
• Utilize a protein powder on its own or in a meal
• Incorporate egg whites into your meals

1. Include High Protein Dairy Sources

Dairy is one of the highest protein foods that you can eat, and there are specific types of dairy products that can pack in quite a lot of protein per serving.

Foods like Greek yogurt and cottage cheese have a significant amount of protein. You can get a whopping 20 grams of protein from 1 cup of Greek yogurt, and cottage cheese can have up to 24 grams of protein in 1 cup.

You can even get a significant amount of protein from dairy products like milk and cheese.

Adding 1 cup of skim milk to your smoothie can give you an extra 8 grams of protein, which is around the same amount you would get from adding 1 oz of cheddar cheese to your sandwich.

2. Eat Larger Portions Of Meat, Poultry, And Fish

If you are trying to get 50 grams of protein in one meal, then you will likely need to increase the portions of meat, poultry, and fish that you are eating. 

This is a very effective way to increase your protein intake because simply increasing your intake by 1 ounce can increase your total protein intake by several grams.

For example, if you normally eat around 4 ounces of chicken breast in your lunch, then you are taking in around 35 grams of protein. Increasing this portion by only 2 ounces will immediately have you at your protein goal for that meal since 6 ounces of chicken breast contains around 53 grams of protein.

To ensure you stay within your 500-calorie target per meal, it is best to opt for leaner cuts of meat, poultry, and fish, since higher-fat cuts of meat will contain significantly more calories.

• Related Article: Best 500-Calorie Bodybuilding Meals

3. Eat Whole Grain And Whole Sprouted Products

Including whole grains in your diet is beneficial for digestion, but they can also help you to reach your protein target for each meal.

Whole grain and whole sprouted products typically contain a higher amount of protein per serving compared to white and refined grain products.

For example, if you make your sandwich with two pieces of white bread, you are only getting around 2.2 grams of protein from the bread. However, if you swap this out from 2 pieces of whole sprouted bread, you will get an additional 5.8 grams of protein.

If you’re swapping out your carb sources for ones that have more protein, this will add up throughout the day and help you reach your daily protein goal.

4. Utilize A Protein Powder On Its Own Or In A Meal

When you’re trying to increase your protein intake to adhere to a high protein diet, utilizing a protein powder can be extremely helpful.

1 scoop of whey protein isolate can contain anywhere from 25-30 grams of protein per scoop, meaning that roughly 2 scoops could easily get you to your protein target of 50 grams. 

You can use a protein powder on its own mixed in water, or you can use it in recipes in order to boost their protein content and enhance their flavor.

I recommend adding a scoop of protein to your smoothies, oatmeal bowls, and even your baked goods to increase your daily protein intake.

5. Incorporate Egg Whites Into Your Meals

While eggs are a fabulous source of protein, they also contain a significant amount of fat. Therefore, if you are trying to hit a very high protein target while staying within a 500-calorie target, adding egg whites to your eggs can be helpful.

Egg whites contain all of the protein that eggs have to offer but none of the fat, so they can be a secret weapon for increasing your protein intake without overdoing the calories.

For reference, protein only has 4 calories per gram, but fat has 9 calories per gram.

For example, if you were to make scrambled eggs using 5 eggs, you would receive around 35 grams of protein, along with 25 grams of fat. However, if you were to make an omelet using 4 eggs and 1 cup (8-10) egg whites, you would reach around 50 grams of protein, with only 20 grams of fat.

Egg whites are also extremely versatile; they can be used in baked goods or cooked into your oatmeal for a protein boost.

• Related Article: Can You Drink Egg Whites?

15 High Protein 500-Calorie Meals

Each of the meals below contains around 500 calories, and between 45-55 grams of protein:

1. Breakfast Burrito

This breakfast burrito will help you to reach your 500 calorie and 50-gram protein goals in a delicious and satisfying way. Opting for a high protein wrap as opposed to a regular wrap helps to boost the protein content of this meal.

In addition to this, the eggs, egg whites, turkey bacon, and cheese add high-quality protein to this breakfast option. 

The vegetables like mushroom and onion added into this meal will increase your micronutrient and fiber intake, both of which are important in a well-balanced diet.

Ingredients, Protein Macros, and Calories:

• 1 high protein wrap – 10 grams of protein, 120 calories
• 3 eggs – 18 grams of protein, 210 calories
• 3 egg whites – 11 grams of protein, 51 calories
• 2 slices turkey bacon – 5 grams of protein, 36 calories
• 1 oz skim cheddar cheese – 9 grams of protein, 57 calories
• ½ cup mushrooms, chopped – 1 grams of protein, 8 calories
• ¼ cup diced onion – 0.5 grams of protein, 16 calories

Total Protein: 54.5 grams

Total Calories: 498 calories

2. Peanut Butter and Banana Oatmeal

Although oatmeal is primarily a source of carbohydrates, you can add in ingredients like egg whites and protein powder to make your regular oatmeal much higher in protein.

I’ve taken this a step further and added toppings like peanut butter help to boost the protein content and add a ton of flavor, all while keeping this meal at the 500 calorie target.

• Check out our other High Protein Oatmeal Recipes.

Ingredients, Protein Macros, and Calories:

• ½ cup oats – 5 grams of protein, 150 calories
• ½ cup egg whites – 13 grams of protein, 63 calories
• 1 scoop vanilla whey protein powder – 25 grams of protein, 116 calories
• ¾ banana, sliced – 1 gram of protein, 75 calories
• tbsp peanut butter – 4 grams of protein, 96 calories
• Cinnamon (to taste) – N/A

Total Protein: 48 grams

Total Calories: 500 calories

3. High Protein Chocolate Cherry Smoothie

Smoothies are a great option for a 500 calorie high-protein meal because you can add plenty of protein and nutrients using different flavors of protein powder and a variety of fruits.

In this particular smoothie, the combination of chocolate protein powder, Greek yogurt, and skim milk provides a significant amount of protein. 

Pairing these high protein foods with frozen cherries and banana creates a delicious and high protein meal full of high-quality protein and nutritious carbohydrates.

This meal is also quite low in fat, which would make it a great option for a pre/post-workout meal since it is best to prioritize your protein and carb intake around your workout.

Ingredients, Protein Macros, and Calories:

• 1 scoop of chocolate whey protein powder – 25 grams of protein, 116 calories
• 1 cup skim milk – 8 grams of protein, 83 calories
• ½ cup Greek yogurt – 11 grams of protein, 85 calories
• 1 frozen banana – 1 gram of protein, 100 calories
• 1 cup frozen cherries – 1 gram of protein, 50 calories
• 2 tbsp ground flaxseed – 3 grams of protein, 75 calories

Total Protein: 49 grams

Total Calories: 509 calories

4. Breakfast Sandwich

In this breakfast sandwich, every ingredient provides a significant amount of protein, including whole sprouted bread. 

The Canadian bacon in this sandwich is a great source of protein because it’s relatively lean, making it a superior choice to traditional bacon if you are watching your calorie intake.

Ingredients, Protein Macros, and Calories:

• 2 slices of whole sprouted bread – 10 grams of protein, 220 calories
• 2 eggs – 12 grams of protein, 140 calories
• 3 egg whites – 11 grams of protein, 51 calories
• 1 oz skim cheddar cheese – 9 grams of protein, 57 calories
• 2 slices of Canadian bacon – 7 grams of protein, 40 calories

Total Protein: 48 grams

Total Calories: 508 calories

5. Greek Yogurt Parfait

This greek yogurt parfait is one of my favorite high protein breakfast options because it’s so easy to make and it’s delicious.

The main sources of protein in this meal are Greek yogurt, protein powder, and high protein granola. Chia seeds also provide a small amount of protein, along with healthy fats and fiber to help with good digestion.

Blueberries and strawberries are great low-calorie fruits to add to your parfait to add a nutrient boost that balances out this meal.

Ingredients, Protein Macros, and Calories:

• 1 cup plain nonfat Greek yogurt – 22 grams of protein, 170 calories
• 1/3 cup high protein granola – 5 grams of protein, 110 calories
• ½ scoop chocolate whey protein powder – 13 grams of protein, 56 calories
• 2 tbsp chia seeds – 5 grams of protein, 120 calories
• ½ cup blueberries – 1 gram of protein. 42 calories

Total Protein: 46 grams

Total Calories: 498 calories

6. Pumpkin Spice Protein Smoothie

Tis the season for a little bit of pumpkin spice. Unfortunately, your pumpkin spice latte habit is providing you with a bunch of sugar and minimal protein. Fortunately, this pumpkin spice smoothie packs a protein punch, with much less sugar, and it’s relatively easy to make.

While pumpkin is not particularly high in protein, I’ve added protein powder and low-fat milk to boost its protein content while keeping it at the 500 calorie target.

Ingredients, Protein Macros, and Calories:

• 1.5 scoops of vanilla whey protein powder – 38 grams of protein, 170 calories
• 1 cup 1% milk – 8 grams of protein, 110 calories
• ½ cup of pumpkin puree – 1 gram of protein, 45 calories
• 1 frozen banana – 1 gram of protein, 100 calories
• 2 tbsp ground flaxseeds – 3 grams of protein, 75 calories
• ¼ tsp pumpkin pie spice – N/A
• ¼ tsp vanilla powder – N/A
• Cinnamon (to taste) – N/A

Total Protein: 51 grams

Total Calories: 500 calories

7. Sheet Pan Salmon and Sweet Potatoes

If you are scrambling for dinner ideas and in a rush, you can still hit your protein targets with a quick and easy sheet pan dinner. 

Roasting all of these different ingredients on a pan with the spices and seasonings of your choice can provide you with an extremely nutritious meal with very minimal effort for 500 calories.

In this meal, the main source of protein is salmon, but there is also a decent amount of protein in the feta cheese topping. 

Feel free to swap out the salmon for different animal protein sources, and to use the vegetables you enjoy!

Ingredients, Protein Macros, and Calories:

• 6 oz Atlantic Salmon – 34 grams of protein, 237 calories
• 3.5 oz cubed sweet potatoes – 1 gram of protein, 116 calories
• 1 cup Brussel sprouts – 3 grams of protein, 38 calories
• 1.5 oz feta cheese – 6 grams of protein, 112 calories

Total Protein: 45 grams

Total Calories: 503 calories

8. Buddha Bowl

Similar to a sheet pan dinner, a buddha bowl has an endless amount of flavor combinations. In this particular recipe, the main ingredients used are ground turkey, chickpeas, rice, and broccoli.

If you are trying to boost your protein intake, chickpeas can be a great supplementary source of protein, since ½ cup contains around 6 grams. 

I also recommend using wild rice over other types of rice because it has the highest amount of protein per serving.

Ingredients, Protein Macros, and Calories:

• 5 oz extra lean ground turkey – 32 grams of protein, 150 calories
• ½ cup chickpeas – 6 grams of protein, 100 calories
• ½ cup wild rice – 3 grams of protein, 83 calories
• 1 cup of broccoli – 4 grams of protein, 52 calories
• 2 tbsp guacamole – 1 gram of protein, 85 calories
• 1 tbsp salsa – 0 grams of protein, 30 calories

Total Protein: 46 grams

Total Calories: 500 calories

9. Shrimp Taco Salad

Making a taco salad with shrimp may be a change from your traditional taco night, but shrimp is a great low-fat protein source that will keep you within the 500 calorie target.

The addition of the black beans, corn, and cheese used in this recipe also helps to boost the protein content of this meal, while also providing some fiber for better digestion and carbohydrates for energy.

Ingredients, Protein Macros, and Calories:

• 5.5 oz shrimp – 30 grams of protein, 140 calories
• ½ cup black beans – 7 grams of protein, 105 calories
• ½ cup corn – 3 grams of protein, 100 calories
• 1 oz shredded cheddar cheese – 8 grams of protein, 116 calories
• 2 cups romaine lettuce – 1 gram of protein, 10 calories
• 1/3 cup sliced tomatoes – 1 gram of protein, 10 calories
• 1 tbsp sour cream – 0.5 grams of protein, 20 calories

Total Protein: 50.5 grams

Total Calories: 501 calories

10. Steak and Asparagus

Steak and asparagus is a simple and delicious dinner that you can have if you are trying to eat a high protein meal, especially if you’ve already eaten the majority of your carbohydrates for the day. 

The steak is the main protein source of this meal but asparagus also has around 3 grams of protein per cup, and when topped with melted feta cheese, it brings its protein content up to 7 grams.

Ingredients, Protein Macros, and Calories:

• 5 oz sirloin steak – 38 grams of protein, 345 calories
• 7 asparagus spears – 2 grams of protein, 22 calories
• 1 oz feta cheese – 4 grams of protein, 75 calories
• Small bread roll – 2 grams of protein, 60 calories

Total Protein:  46 grams

Total Calories: 502 calories

11. Spaghetti and Meatballs

This traditional comfort meal can also contain a significant amount of protein, especially when you use whole-grain pasta over white, refined pasta. One serving (roughly 2 oz dry) of whole-grain pasta contains about 8 grams of protein.

The pasta is paired with meatballs that are made with extra lean ground beef to keep the fat and calorie content down.

Ingredients, Protein Macros, and Calories:

• 4 beef meatballs (1 oz each) – 32 grams of protein, 175 calories
• 2 oz whole grain spaghetti pasta – 8 grams of protein, 190 calories
• ½ cup tomato sauce – 2 grams of protein, 80 calories
• 1 oz parmesan cheese – 4.5 grams of protein, 55 calories

Total Protein: 46.5 grams

Total Calories: 500 calories

12. Tuna Wrap

When you’re on a high protein diet, opting for a high protein wrap is a great way to help you reach your daily protein targets. The high protein wrap used in this recipe contains an impressive 10 grams of protein.

The high protein wrap paired with tuna is my go-to lunch when I don’t have anything prepared ahead of time.

Ingredients, Protein Macros, and Calories:

• 4 oz canned tuna (packed in water) – 26 grams of protein, 120 calories
• 1 high protein wrap – 10 grams of protein, 120 calories
• 2 Swiss cheese slices – 16 grams of protein, 160 calories
• 2 slices of tomato – 0 grams of protein, 8 grams of protein
• 2 dill pickles – 0 grams of protein, 10 calories
• 1 Tbsp mayo – 0 grams of protein, 85 calories

Total Protein: 52 grams

Total Calories: 503 calories

13. Chicken and Quinoa Bowl

This chicken and quinoa bowl contains not one, but two sources of complete protein with the inclusion of chicken breast and quinoa.

This means that these foods contain all 9 essential amino acids, which the body cannot make on its own and has to acquire through food.

Eating these protein sources on a bed of mixed greens helps to boost the fiber content of this meal, which is important when you are eating a high protein diet to maintain healthy digestion.

Ingredients, Protein Macros, and Calories:

• 5.5 oz chicken breast – 37 grams of protein, 200 calories
• ½ cup cooked quinoa – 8 grams of protein, 215 calories
• 1.5 cups mixed greens – 3 grams of protein, 25 calories
• ¼ cup of avocado – 1 gram of protein, 58 calories
• 1 tbsp honey mustard – 0 grams of protein, 10 calories

Total Protein: 49 grams

Total Calories: 508 calories

14. Pork Chops and Broccoli with Cheese

Pork chops and broccoli with cheese is a simple and easy 500 calorie meal for high protein requirements.

Broccoli is a vegetable that is relatively high in protein compared to other vegetables, and it is also high in water and fiber, which is great to help you feel full after a meal. Adding cheese to your broccoli boosts the protein content of your broccoli even further.

Ingredients, Protein Macros, and Calories:

• 5 oz pork chop – 37 grams of protein, 300 calories
• 1 tbsp BBQ sauce – 0 grams of protein, 30 calories
• 2 cups roasted broccoli – 4 grams of protein, 55 calories
• 1 oz shredded cheddar cheese – 8 grams of protein, 116 calories

Total Protein: 48 grams

Total Calories: 501 calories

15. Chicken Apple Sausage with a Kale Salad

This meal contains a variety of protein sources including chicken, pumpkin seeds, and feta cheese balanced out with veggies for some added nutrients.

Chicken apple sausage is a good protein variation if you normally eat a lot of plain chicken breast since this allows you to switch up the flavors that you are eating so you don’t get bored.

Ingredients, Protein Macros, and Calories:

• 2 lean chicken apple sausages – 28 grams of protein, 250 calories
• 2 cups kale – 1 gram of protein, 15 calories
• 2 tbsp pumpkin seeds – 6 grams of protein 110 calories
• 1.5 oz light feta – 11 grams of protein, 113 calories
• 1/3 cup chopped cucumber – 0 grams of protein, 9 calories
• ½ cup chopped mushrooms – 1 gram of protein, 11 calories

Total Protein: 47 grams

Total Calories: 508 calories

What To Read Next:

• 20g Protein Meals
• 30g Protein Meals
• 40g Protein Meals
• 60g Protein Meals
• 80g Protein Meals
• 100g Protein Meals
• High-Protein 200-Calorie Snacks

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