Eating enough protein while keeping calories in check is the single most effective lever for body composition. But most people default to the same two or three meals — grilled chicken and rice, protein shake, repeat. These high protein low calorie meals give you 15 concrete options, all under 500 calories and over 30g protein, organized by how much time you actually have.
Every recipe below includes approximate macros per serving. Weights are cooked unless noted.
5-Minute Meals (No-Cook or Microwave Only)
These are grab-and-go options for mornings, post-gym, or when you genuinely cannot be bothered to cook.
1. Greek Yogurt Protein Bowl
Mix 1 cup fat-free Greek yogurt with 1 scoop whey protein, top with 1/2 cup blueberries and 1 tbsp honey. ~300 cal | 38g protein | 40g carbs | 2g fat.
2. Tuna Salad Lettuce Cups
Drain one 5oz can of tuna in water, mix with 1 tbsp light mayo, diced celery, and mustard. Spoon into 4 butter lettuce leaves. ~220 cal | 35g protein | 4g carbs | 7g fat.
3. Cottage Cheese and Fruit Plate
1.5 cups low-fat cottage cheese with 1/2 cup pineapple chunks and a sprinkle of cinnamon. ~280 cal | 36g protein | 24g carbs | 4g fat.
4. Deli Turkey Roll-Ups
6 oz deli turkey breast, 2 slices Swiss cheese, mustard, wrapped around dill pickle spears. ~310 cal | 38g protein | 6g carbs | 14g fat.
5. Egg White Veggie Microwave Scramble
Microwave 1 cup liquid egg whites with a handful of arugula and diced tomatoes for 90 seconds, stir, microwave another 60 seconds. Top with 2 tbsp salsa and 1/4 avocado. ~230 cal | 30g protein | 10g carbs | 8g fat.
15-Minute Meals (One Pan or Skillet)
A single pan and minimal chopping. These hit the sweet spot between effort and flavor.
6. Shrimp and Zucchini Noodles
Sauté 6 oz shrimp in 1 tsp olive oil with garlic, toss with 2 cups spiralized zucchini and a squeeze of lemon. Season with red pepper flakes. ~280 cal | 36g protein | 10g carbs | 7g fat.
7. Turkey Lettuce Wraps
Brown 6 oz 93% lean ground turkey with soy sauce, garlic, ginger, and a splash of rice vinegar. Serve in butter lettuce cups with shredded carrots and sliced scallions. ~320 cal | 34g protein | 8g carbs | 16g fat.
8. Chicken Sausage and Pepper Skillet
Slice 2 chicken sausage links (like Aidells) and sear with 1 cup sliced bell peppers and onions. Season with Italian herbs. ~350 cal | 30g protein | 16g carbs | 16g fat.
9. Egg White Veggie Omelet
Whisk 1 cup liquid egg whites, pour into a nonstick skillet, fill with mushrooms, arugula, diced bell pepper, and 1 oz feta cheese. Fold and serve. ~240 cal | 32g protein | 8g carbs | 7g fat.
10. Salmon and Asparagus Plate
Pan-sear a 5 oz salmon fillet in 1 tsp olive oil, serve alongside 8 roasted asparagus spears. ~350 cal | 34g protein | 6g carbs | 20g fat.
30-Minute Meals (Full Prep)
Worth the effort when you have a little more time, especially for meal prep.
11. Chicken Stir-Fry with Vegetables
Slice 6 oz chicken breast, stir-fry with broccoli, snap peas, and carrots in 2 tsp soy sauce and 1 tsp sesame oil. Serve over 1/2 cup cooked white rice. ~420 cal | 42g protein | 38g carbs | 10g fat.
12. Turkey Meatballs with Marinara
Mix 6 oz 93% lean ground turkey with 1 egg white, garlic powder, and Italian seasoning. Form into 5 meatballs, bake at 400F for 20 minutes. Top with 1/4 cup marinara and 1 tbsp parmesan. ~340 cal | 38g protein | 10g carbs | 15g fat.
13. Cod with Black Beans and Salsa
Bake 6 oz cod fillet at 400F for 15 minutes. Serve over 1/2 cup black beans, top with pico de gallo and a squeeze of lime. ~380 cal | 42g protein | 34g carbs | 4g fat.
14. Chicken and Lentil Soup
Simmer 5 oz diced chicken breast with 1/2 cup dried lentils, diced carrots, celery, onion, and chicken broth for 25 minutes. Season with cumin and smoked paprika. ~420 cal | 46g protein | 40g carbs | 5g fat.
15. Baked Tofu and Edamame Bowl
Press and cube 8 oz extra-firm tofu, bake at 400F with soy sauce glaze for 20 minutes. Serve with 1/2 cup shelled edamame and 1/2 cup cooked white rice. ~450 cal | 38g protein | 32g carbs | 18g fat.
How to Use These Meals
Pick one from each tier for a full day of eating. A 5-minute breakfast, a 15-minute lunch, and a 30-minute dinner gives you roughly 900-1,100 calories and 100-120g protein before snacks. That leaves plenty of room for additional carbs, fats, and a snack to hit your daily targets.
If you're looking for more lean protein sources to mix and match, check out our high protein low fat foods guide. And if cooking isn't an option, we've also rounded up the best high protein fast food options at major chains.
Find High Protein Meals Anywhere
Building these meals at home is straightforward, but eating out is where most people fall off track. DinePick scans restaurant menus to surface the highest-protein, lowest-calorie options so you never have to guess — sign up for early access at dinepick.com.