Eating a High Protein Dinner Under 500 Calories is a smart choice for anyone looking to stay fit and healthy. These meals are designed to provide enough protein to support muscle repair, keep you feeling full and satisfied (satiety), and help boost your metabolism—all while staying within a calorie limit that supports weight management.
High Protein Dinner Under 500 Calories
A High Protein Dinner Under 500 Calories helps you stay full, support muscle repair, and boost metabolism without overeating. It’s perfect for anyone focused on weight loss or building strength.
Grilled Chicken and Quinoa Salad
This light yet satisfying salad is packed with lean protein and fiber, making it a perfect high protein dinner under 500 calories. Grill the chicken breast with olive oil, salt, pepper, and a pinch of garlic powder. Toss with cooked quinoa, cherry tomatoes, cucumbers, and a lemon vinaigrette.
Ingredients: 4 oz grilled chicken breast, ½ cup cooked quinoa, ½ cup cherry tomatoes, ¼ cup chopped cucumber, 1 tbsp olive oil, lemon juice, herbs
Per Serving: 480 calories | 35g protein | 32g carbs
Baked Salmon with Roasted Broccoli
Salmon is rich in protein and omega-3s, and pairs beautifully with crispy roasted broccoli for a nourishing dinner. Season salmon with salt, pepper, and lemon slices. Bake at 400°F for 12–15 minutes. Roast broccoli with olive oil and garlic alongside.
Ingredients: 4 oz salmon fillet, 1 cup broccoli florets, 1 tsp olive oil, lemon slices, garlic
Per Serving: 470 calories | 36g protein | 15g carbs
Turkey Zucchini Skillet
A quick one-pan meal that’s low in carbs and high in flavor, perfect for busy weeknights. Sauté ground turkey with diced zucchini, onion, tomato, and spices like cumin and chili powder. Serve warm with a sprinkle of cheese if desired.
Ingredients: 5 oz ground turkey (lean), 1 cup zucchini, ¼ cup chopped onions, ½ tomato, 1 tsp olive oil
Per Serving: 430 calories | 38g protein | 14g carbs
Tofu and Veggie Stir Fry
This plant-based dinner is both satisfying and protein-rich. Sauté tofu cubes in sesame oil until golden. Add bell peppers, broccoli, and carrots, and stir in a low-sodium soy sauce and garlic sauce mix. Serve with cauliflower rice to keep it light.
Ingredients: 1 cup tofu, 1 cup mixed veggies, 1 tsp sesame oil, 1 tbsp low-sodium soy sauce, garlic
Per Serving: 490 calories | 29g protein | 28g carbs
Shrimp Cauliflower Rice Bowl
Shrimp cooks fast and is low in calories, making it ideal for protein-packed bowls. Sauté shrimp with paprika, garlic, and olive oil. Serve over cauliflower rice with spinach and avocado slices for a nutrient-dense meal.
Ingredients: 5 oz shrimp, 1 cup cauliflower rice, ½ cup spinach, ¼ avocado, 1 tsp olive oil
Per Serving: 460 calories | 34g protein | 20g carbs
Grilled Tempeh with Steamed Greens
Tempeh is a great plant-based protein source with a nutty flavor. Grill or pan-fry tempeh slices and pair them with steamed kale or spinach and a drizzle of tahini sauce for extra richness.
Ingredients: 3 oz tempeh, 1 cup steamed kale, 1 tsp olive oil, 1 tsp tahini, lemon juice
Per Serving: 480 calories | 28g protein | 18g carbs
Egg White Veggie Omelet
Egg whites offer high protein with low fat. Make a fluffy omelet filled with spinach, bell peppers, and mushrooms, and top with a sprinkle of low-fat cheese. Serve with a slice of whole grain toast if desired.
Ingredients: 5 egg whites, ½ cup spinach, ¼ cup bell peppers, ¼ cup mushrooms, 1 tsp olive oil
Per Serving: 350 calories | 30g protein | 18g carbs
Chicken Lettuce Wraps
A fun, low-carb dinner idea that’s both light and filling. Cook ground chicken with garlic, ginger, and soy sauce. Spoon into crisp lettuce leaves and garnish with shredded carrots or green onions.
Ingredients: 4 oz ground chicken, 4 large lettuce leaves, garlic, 1 tsp soy sauce, 1 tsp olive oil
Per Serving: 400 calories | 34g protein | 10g carbs
Tuna Stuffed Bell Peppers
Tuna is a high protein staple that works great in stuffed bell peppers. Mix canned tuna with Greek yogurt, mustard, and diced celery. Stuff into halved bell peppers and bake until warm.
Ingredients: 1 can tuna (in water), 1 bell pepper, 2 tbsp Greek yogurt, 1 tsp mustard, celery
Per Serving: 420 calories | 37g protein | 16g carbs
Beef and Veggie Zoodles
Zucchini noodles make a great pasta alternative. Sauté lean ground beef with garlic, marinara, and spiralized zucchini for a low-calorie dinner with serious protein.
Ingredients: 4 oz lean ground beef, 1 cup zoodles, ½ cup marinara sauce (no added sugar), 1 tsp olive oil
Per Serving: 470 calories | 33g protein | 21g carbs
Conclusion
Incorporating high protein dinners under 500 calories into your routine is a smart and sustainable way to stay full, support muscle health, and manage your weight effectively. These meals prove that you don’t need to sacrifice flavor or satisfaction to meet your fitness goals. With the right planning and ingredients, you can enjoy balanced, delicious dinners that nourish your body and keep you on track—whether you’re aiming to lose fat, build strength, or simply eat healthier.
I’m a Food Scientist with a passion for crafting delicious and innovative recipes. At Tasty Scroll, I blend science with creativity to develop dishes that are as enjoyable to make as they are to eat. Whether it’s perfecting textures, enhancing flavors, or experimenting with new ingredients, I love sharing my culinary discoveries with you. Join me on this flavorful journey let’s cook up something amazing together!