High protein low calorie meals: 30 recipes with 30 g of protein under 500 calories

What counts as a high protein, low calorie meal on this list?

On this list, a high protein, low calorie meal has at least 30 g of protein and 300 to 500 kcal in one serving, and the page checks every recipe against both. The numbers come from the one recipe page ranking for high protein low calorie meals that states any: the Breadless blog suggests "meals in the 300–500 calorie range that deliver at least 25–35g of protein" (checked November 2, 2026). This page takes the same calorie range and the middle of the protein range.

That is stricter on protein than the high protein meals list, which admits 20 g or more whatever the calories, and stricter than the low calorie meals list, which keeps 300 to 500 kcal whatever the protein. EatingWell's 30 high-protein dinners, the first of those recipe pages, states no threshold (checked November 2, 2026); this page keeps 30 recipes too, all new, none repeated from the two other lists.

Each recipe is for one serving: the ingredients in grams, then two to four steps under its name below each table. Calories, protein, carbohydrate and fat are added up from those grams with the values per 100 g of USDA FoodData Central, SR Legacy, for the generic food, not a brand. Cooking oil is counted where used; salt, herbs and spices are not. Fresh meat and fish are weighed raw, canned fish drained. Protein per 100 kcal is the protein divided by the calories: the higher it is, the more of the meal's energy comes from protein.

The calorie range sorts recipes; it is not an amount you need. A meal of 300 kcal is not better than one of 500: the right size depends on your day and what you eat around it. The IZeat healthy check is the Recipes section definition: at least 20 g of protein and 80 g of vegetables, fruit or legumes in one serving. Sodium, saturated fat and added sugar are not computed.

IZeat wrote these recipes and computed their figures from USDA values; creators' tested versions will replace them as they are published.

Which breakfasts have 30 g of protein or more in 300 to 500 kcal?

These 6 breakfasts reach 30 g of protein from egg whites, Greek yogurt, cottage cheese, smoked salmon, whey or tofu. Whey protein powder (22.2 g per 100 kcal) and egg white (21 g per 100 kcal) carry the most protein for their calories; bread, oats and tortillas bring most of the carbohydrate. Low calorie, high protein breakfasts will have their own, longer list.

Mushroom and pepper egg white frittata with toast (vegetarian)

1. Heat the oil in an ovenproof pan and soften the sliced mushrooms and pepper, then wilt the spinach.
2. Pour in the egg whites beaten with the egg and cook until the edges set.
3. Finish under the grill until the top is set, and serve with the bread, toasted.

Greek yogurt parfait with strawberries and pumpkin seeds (vegetarian)

1. Layer the Greek yogurt and the sliced strawberries in a glass or a jar.
2. Top with the dry oats and the pumpkin seeds.

Smoked salmon and cottage cheese toast

1. Toast the bread and spread the cottage cheese over it.
2. Top with the smoked salmon, the sliced cucumber, pepper and dill.

Egg white and turkey breakfast wrap

1. Heat the oil in a pan, wilt the spinach, then pour in the egg whites and stir until set.
2. Warm the tortilla, lay the turkey on it, add the egg whites and the sliced tomato, and roll it up.

Protein oats with raspberries (vegetarian)

1. Simmer the oats in the milk, stirring, until thick.
2. Take the pan off the heat, stir in the protein powder until smooth and top with the raspberries.

Tofu breakfast tacos (vegan)

1. Heat the oil in a pan and soften the chopped onion and pepper.
2. Crumble in the tofu with cumin and paprika and cook until hot and lightly golden.
3. Warm the tortillas and fill them with the tofu and the diced tomato.

Which lunches have 30 g of protein or more in 300 to 500 kcal?

These 12 lunches build on chicken breast, tuna, shrimp, turkey, canned salmon, sardines, cottage cheese and tofu, with beans or lentils on several of them. Salads, wraps, soups and lunch boxes can be packed the day before.

Tuna and white bean lettuce wraps

1. Mix the drained tuna with the white beans, the Greek yogurt and the finely chopped celery.
2. Spoon it into the lettuce leaves and roll them up.

Chicken and black bean lettuce tacos

1. Cook the sliced chicken in the oil with taco spices until cooked through.
2. Warm the black beans.
3. Fill the lettuce leaves with the chicken, beans and diced tomato, and top with the Greek yogurt and lime juice.

Turkey chili with kidney beans

1. Heat the oil in a pot and soften the chopped onion and pepper.
2. Add the finely chopped turkey with chili powder and cumin and cook until cooked through.
3. Add the canned tomatoes and the kidney beans and simmer until thick.

Chicken shawarma pita with yogurt sauce

1. Rub the sliced chicken with the oil, cumin, paprika and garlic, and cook it in a hot pan until cooked through.
2. Stir a little grated cucumber and lemon into the Greek yogurt.
3. Fill the warmed pita with the lettuce, the chicken, the sliced tomato and the yogurt sauce.

Salmon, white bean and spinach salad

1. Flake the drained salmon and mix it with the white beans and the halved tomatoes.
2. Toss with the spinach, the olive oil and the lemon juice.

Chicken and lentil soup with spinach

1. Heat the oil in a pot and soften the chopped onion, carrot and celery.
2. Add the diced chicken and 480 ml (2 cups) of water and simmer until the chicken is cooked through.
3. Add the cooked lentils and the spinach and simmer until the spinach wilts.

Shrimp and mango salad

1. Cook the shrimp in a hot dry pan until pink and opaque all the way through, then let them cool.
2. Toss the lettuce, the diced mango, cucumber and avocado and the cooked quinoa with the lime juice, and top with the shrimp.

Cottage cheese and turkey lunch box

1. Spoon the cottage cheese into one side of a lunch box with pepper and herbs.
2. Pack the rolled turkey slices, the snap peas, the carrot sticks and the crackers beside it.

Chicken, quinoa and roasted vegetable bowl

1. Toss the sliced zucchini and pepper with half the oil and roast them until soft at the edges.
2. Cook the chicken in the rest of the oil until cooked through, then slice it.
3. Put the warm quinoa in a bowl with the vegetables and the chicken, and squeeze the lemon juice over.

Tofu and edamame salad with sesame dressing (vegan)

1. Cook the edamame from frozen and drain them; cube the tofu and pat it dry.
2. Toss the shredded cabbage and carrot with the soy sauce and sesame oil.
3. Top with the tofu and the edamame.

Tuna Niçoise salad

1. Boil the potatoes, cut into pieces, and the green beans until tender, then cool them.
2. Arrange them with the drained tuna, the quartered egg, the tomatoes and the olives.
3. Dress with the olive oil and lemon juice.

Sardines on whole-wheat toast with tomato

1. Toast the bread and lay the lettuce and the sliced tomato on it.
2. Top with the drained sardines, lemon and pepper.

Which dinners have 30 g of protein or more in 300 to 500 kcal?

These 12 dinners pair a protein food with a large portion of vegetables: white fish, shrimp, chicken, turkey, pork tenderloin or lean beef, which are lean, or salmon or tofu, which carry more fat. Cauliflower rice and zucchini noodles take the place of rice or pasta on some of them, which keeps the calories down.

Shrimp and broccoli stir-fry with cauliflower rice

1. Grate the cauliflower into small grains and cook it in a covered pan with a splash of water until tender.
2. Heat the oil in a wok and stir-fry the broccoli with the garlic and ginger, adding a splash of water.
3. Add the shrimp and cook until pink and opaque all the way through, then stir in the soy sauce and serve over the cauliflower.

Turkey-stuffed zucchini boats

1. Halve the zucchini lengthwise and scoop out the middle, keeping it chopped.
2. Cook the finely chopped turkey with the onion and the chopped zucchini in a dry non-stick pan until cooked through, then stir in the tomato sauce.
3. Fill the zucchini halves, top with the mozzarella and bake until the zucchini is tender and the cheese has melted.

Cod tacos with cabbage slaw

1. Brush the cod with the oil and chili powder and cook it in a hot pan until it flakes and is cooked through.
2. Toss the shredded cabbage with the Greek yogurt and lime juice.
3. Fill the warmed tortillas with the flaked cod and the slaw.

Baked tilapia with green beans and quinoa

1. Brush the tilapia with half the oil, season and bake it until it flakes and is cooked through.
2. Toss the green beans with the rest of the oil and roast or steam them until tender.
3. Serve with the warm quinoa and the lemon juice over the fish.

Chicken tikka with spinach and brown rice

1. Coat the diced chicken in the Greek yogurt with garam masala, turmeric and garlic.
2. Heat the oil in a pan, soften the onion, add the chicken and cook until browned.
3. Add the canned tomatoes and simmer until the chicken is cooked through, stir in the spinach until it wilts, and serve with the warm rice.

Pork tenderloin with roasted Brussels sprouts and potatoes

1. Halve the Brussels sprouts, cut the potatoes into pieces, toss them with the oil and roast until golden and tender.
2. Roast the pork tenderloin beside them until cooked through, then rest it and slice it.

Lean beef and vegetable skillet

1. Heat the oil in a skillet and brown the beef with the chopped onion until cooked through.
2. Add the diced zucchini and pepper and cook until they soften.
3. Stir in the canned tomatoes with paprika and simmer until thick.

Chicken, white bean and kale stew

1. Heat the oil in a pot and soften the chopped onion with garlic.
2. Add the diced chicken, the canned tomatoes and 240 ml (1 cup) of water and simmer until the chicken is cooked through.
3. Stir in the white beans and the chopped kale and cook until the kale wilts.

Turkey meatballs with zucchini noodles

1. Mix the ground turkey with the grated parmesan, garlic and herbs and roll it into small balls.
2. Brown them in a non-stick pan, add the tomato sauce and simmer until the meatballs are cooked through.
3. Cut the zucchini into noodles, warm them in a pan for a minute, and serve the meatballs over them.

Sirloin with roasted broccoli and sweet potato

1. Cut the sweet potato into wedges and the broccoli into florets, toss them with the oil and roast until tender.
2. Sear the steak in a hot dry pan to the doneness you like, then rest it and slice it.

Salmon with asparagus and cauliflower mash

1. Boil the cauliflower until very tender, drain it and mash it with the milk, salt and pepper.
2. Roast the salmon and the asparagus on one tray until the fish flakes and is cooked through.

Tofu, bok choy and mushroom stir-fry with brown rice (vegan)

1. Cube the tofu, pat it dry and brown it in the oil in a wok, then set it aside.
2. Stir-fry the sliced mushrooms and bok choy until tender.
3. Return the tofu, add the soy sauce and serve with the warm rice.

Which protein foods do these recipes use?

Per 100 kcal, shrimp, raw (23.6 g), tuna in water, drained (22 g), cod, raw (21.7 g) and egg white (21 g) give the most protein of the protein foods these recipes use, by USDA values. Foods whose calories come partly from fat or carbohydrate give less for the same calories: firm tofu (12 g), egg (8.8 g) and lentils, cooked (7.8 g). The recipe that follows the same pattern most closely is tuna and white bean lettuce wraps, at 14.3 g of protein per 100 kcal.

Which foods carry the most protein per calorie, compared food by food, will have its own page in the Foods section, high protein low calorie foods.

How do you adapt these meals to your portions?

1. Change the grams of the main protein food first: it moves the protein more than anything else on the plate.
2. Add a second lean protein food when the first is small: Greek yogurt in a sauce, egg whites in a scramble, beans in a salad.
3. Scale the starch, rice, bread, pasta or potatoes, to the calories you want; swap part of it for cauliflower rice or zucchini noodles to keep the plate large.
4. Count the oil, the cheese and the sauce: they change the calories much more than the protein.
5. Weigh meat and fish raw, as the recipes do: the figures here are for raw weights, and cooked meat or fish weighs less than raw.

How do you count these meals in your day?

A meal counts like any other: its calories and protein add to the day's total. How much protein and how many calories suit you is personal: the protein intake calculator gives a protein reference from your weight, and the calorie calculator a calorie reference from your age, size and activity. This page sets no target and makes no weight-loss promise.

IZeat is the five-star chef calorie tracker that suggests satisfying, great-tasting meals, so you enjoy every calorie you have left. It works inside ChatGPT, Claude or any other assistant: IZeat knows your numbers for the day, which foods fill you up and what you like.

After you connect your assistant, say what you ate in one sentence. IZeat logs the meal and returns calories, protein, carbohydrate and fat for the day, with the source of each figure; with a target you chose, it shows what remains. Ask what to cook next and your assistant can propose IZeat recipes that fit what is left: options to choose from, not what you must eat.