Clear energy, complete meals
High-protein recipes under 500 calories
Every recipe in this collection is calculated at 500 kcal or less per published serving. The page is designed for comparison, not for labeling foods as good or bad: protein, carbohydrates, fat, portion size and cooking time remain visible so a lower calorie number is never the only information guiding the choice.
What “under 500 calories” means here
The threshold applies to one stated serving of the complete recipe, including the measured cooking fat and sauces listed. It does not mean an unlimited quantity of the dish remains under 500 calories. If you double the portion, add a generous drizzle of oil or replace a light sauce with a richer one, the total changes. Use the servings and ingredient amounts together rather than reading the headline alone.
Keeping a lighter meal satisfying
Protein, vegetables with volume, soups, pulses and carefully measured grains can make a moderate-energy meal feel complete. Strong seasoning, acidity, herbs and browning add flavor without relying only on large amounts of oil. Choose a recipe whose portion and structure fit the occasion; a lighter lunch and a post-training dinner do not need to look identical.
How substitutions affect calories
Oil, cheese, nuts, dressings and spreads are useful ingredients but concentrated, so small changes matter. Lean and higher-fat cuts of the same meat are not nutritionally interchangeable. Likewise, yoghurt products differ by fat content between markets. When replacing an ingredient, compare the label per 100 g, use the recipe quantity and update the serving calculation when accuracy matters.
How recipes in this collection are selected
Every recipe shown here must match the collection rule using its published serving-level nutrition, meal type, ingredients, preparation time or editorial tags. We favor clear gram measurements, practical supermarket ingredients and instructions that describe the actual cooking process. Nutrition values are displayed per serving so that recipes can be compared consistently. Filters are not medical advice, and individual energy or protein needs vary with body size, training and goals. Check allergens, use safe internal cooking temperatures and adjust portions to your own plan.
Curated recipe collection
Recipes in this collection
Showing 30 carefully matched recipes from 103 options · Page 1 of 4
Dinner · 35 min
Jamaican Pepper Shrimp
Jamaican pepper shrimp simmered briefly with chilli, allspice, stock and vinegar.
- 50g
- protein
- 269
- kcal
Dinner · 35 min
Yogurt-marinated chicken skewers
Tender paprika chicken skewers with a cucumber, dill, and garlic yogurt sauce.
- 66g
- protein
- 465
- kcal
Lunch · 500 min
Shawarma-Spiced Slow-Cooked Beef
Shawarma-spiced, slow-cooked beef filling made from 1 kg trimmed chuck. Pita, garlic sauce and other wrap toppings are not included.
- 35.41g
- protein
- 246.92
- kcal
Dinner · 55 min
Pollo en Salsa
Boneless chicken thigh meat simmered in a tomato, red pepper and broth sauce. This stovetop version uses sweet paprika powder instead of the achiote paste in the source recipe; rice shown in the illustrative photo is not included in the portions or nutrition.
- 44.94g
- protein
- 318.81
- kcal
Dinner · 44 min
Chicken Shawarma with homemade garlic herb yoghurt sauce
Pan-seared shawarma-spiced chicken with a cool garlic, mint and parsley yogurt sauce. Makes four chicken-and-sauce portions; bread and side dishes are not included in the nutrition.
- 62g
- protein
- 452
- kcal
Lunch · 35 min
Tom yum soup with prawns
A bright Thai-style prawn soup infused with lemongrass, galangal and makrut lime leaves, with oyster mushrooms and a measured coconut-milk finish. Add the prawns only at the end so they stay tender.
- 33g
- protein
- 247
- kcal
Snack · 14 min
Tuna Cucumber Snack Toasts
Small whole-wheat tuna toasts with cucumber, Greek yogurt and lemon. Drain the tuna and dry the cucumber before assembling.
- 34g
- protein
- 263
- kcal
Lunch · 15 min
Tuna Chickpea Crunch Salad
A no-cook salad of drained tuna and ready-to-eat chickpeas with crisp cucumber and tomato. Greek yogurt, lemon and olive oil make the measured dressing.
- 38g
- protein
- 301
- kcal
Lunch · 37 min
Cod Potato Yogurt Herb Bowl
Cod and boiled potato bowls with a cool cucumber-lemon yogurt sauce.
- 38g
- protein
- 306
- kcal
Dinner · 105 min
Kenyan Beef Curry
Kenyan-inspired beef curry: sirloin-tip cubes simmered with tomato, red onion, ginger and warming spices until tender.
- 53g
- protein
- 427
- kcal
Lunch · 37 min
Turkey Sweet Potato Spinach Bowl
Roasted sweet potato and turkey with wilted spinach and cool yogurt.
- 42g
- protein
- 341
- kcal
Dinner · 50 min
Chicken Lentil Tomato Stew
A one-pan chicken, cooked-lentil and tomato stew with carrot and garlic. Cook the chicken through before adding the ready-to-eat lentils for the final simmer.
- 44g
- protein
- 362
- kcal
Dinner · 45 min
Cod Chickpea Spinach Bake
Cod baked over warm chickpeas, tomatoes and wilted spinach with measured olive oil and lemon. The vegetables are started first so the fish does not overcook.
- 40g
- protein
- 332
- kcal
Dinner · 27 min
Shrimp Quinoa Broccoli Garlic Bowl
Garlic shrimp and crisp broccoli over already-cooked quinoa.
- 39g
- protein
- 325
- kcal
Dinner · 105 min
Shawarma
Oven-roasted chicken-thigh shawarma with a separate cool garlic-yogurt sauce; allow at least one hour to marinate in the fridge.
- 54.69g
- protein
- 452.32
- kcal
Dinner · 200 min
Fårikål (Norwegian National Dish)
A six-portion, leaner adaptation of Norway's lamb-and-cabbage stew, simmered gently for up to three hours with whole peppercorns. The 1,362 g lamb is boneless, visibly trimmed edible meat; boiled potatoes are not included.
- 47.64g
- protein
- 418.88
- kcal
Dinner · 115 min
Venezuelan Sancocho
Six generous bowls of Venezuelan-inspired beef-shank soup with corn, potato and yautia. This measured, simplified version omits the cassava, yam and squash present in some family recipes; the displayed macros cover only the listed ingredients.
- 40.58g
- protein
- 358.98
- kcal
Lunch · 23 min
Tuna Whole-Wheat Pasta Yogurt Salad
A chilled whole-wheat pasta salad with drained canned tuna, cucumber and tomato in a lemon-yogurt dressing. The listed pasta weight is cooked, not dry.
- 41g
- protein
- 364
- kcal
Lunch · 27 min
Shrimp Brown Rice Edamame Bowl
Shrimp bowls with warm cooked brown rice, edamame and broccoli.
- 42g
- protein
- 387
- kcal
Dinner · 160 min
Piri-Piri Chicken and Slaw
Whole piri-piri chicken roasted until safely cooked, rested, and served with crisp beetroot, carrot and cabbage slaw. This measured version uses rapeseed oil instead of the source's groundnut oil and makes five modest servings without the source's optional chips or condiments.
- 40.58g
- protein
- 363.01
- kcal
Dinner · 160 min
Beef Caldereta
Filipino beef caldereta slowly simmered with tomato, potato, peppers and liver spread; eleven portions.
- 40.93g
- protein
- 367.61
- kcal
Dinner · 50 min
Lighter chicken tikka masala
Yogurt-marinated chicken in a fragrant tomato, almond, and spinach masala.
- 52g
- protein
- 486
- kcal
Lunch · 33 min
Lemon Chicken Quinoa Training Bowl
Lemon-garlic chicken over warm cooked quinoa with broccoli and pepper.
- 40g
- protein
- 366
- kcal
Lunch · 45 min
Red lentil soup with chicken
Silky red lentils and vegetables finished with shredded chicken, cumin, and lemon.
- 44g
- protein
- 416
- kcal
Dinner · 40 min
Weeknight turkey chili
Lean turkey, kidney beans, peppers, and smoked paprika in a thick tomato broth.
- 44g
- protein
- 420
- kcal
Dinner · 48 min
Creamy Tuscan Chicken
Chicken with tomato, mushrooms, spinach and a gentle yogurt-Parmesan sauce, served with boiled potato.
- 54.09g
- protein
- 497.47
- kcal
Breakfast · 490 min
Skyr Mango Chia Overnight Oats
Four make-ahead portions of creamy skyr oats with mango and chia; the stated preparation time includes an eight-hour refrigerated soak.
- 30g
- protein
- 293
- kcal
Dinner · 33 min
Turkey Brown Rice Edamame Skillet
Turkey and vegetables over warm cooked brown rice with edamame.
- 47g
- protein
- 437
- kcal
Dinner · 35 min
Chicken Whole-Wheat Tortilla Fajitas
Four chicken fajita wraps with softened pepper and onion and cool yogurt.
- 44g
- protein
- 429
- kcal
Lunch · 140 min
Red Kidney Bean and Beef Soup
A simplified Caribbean-inspired soup of tender beef shank, cooked kidney beans, potatoes, thyme and allspice; it does not claim the omitted dumplings or coconut milk of the source.
- 32g
- protein
- 304
- kcal