Looking for 500 calorie dinners high protein that are realistic on busy weeknights? This roundup gives you 30 quick, satisfying plates—each around ≤500 calories and protein-forward—plus a build-your-plate formula, grocery list, and a 7-day sample plan.
Note: Calories and macros are estimates. Portions, brands, and cooking methods can change totals—use a kitchen scale when possible.
Read next: Calorie Deficit 101: A Simple, Safe Starter Guide.
500 calorie dinners high protein: the 4-part plate formula (easy)
Use this simple framework to assemble almost any dinner to ~500 kcal:
- Anchor protein (≈25–45 g protein)
Chicken breast, turkey, lean beef/pork, fish/shrimp, tofu/tempeh, paneer/light cottage cheese, lentils/beans (pair with a booster below). - Smart carbs (≈20–40 g net)
Brown rice, quinoa, farro, potatoes/sweet potatoes, corn, whole-grain pasta or tortillas, soba/buckwheat, fruit. - Non-starchy veggies (2 cups+)
Broccoli, leafy greens, peppers, tomato, green beans, cabbage, zucchini, asparagus, onions, mushrooms. - Flavor & fats (measured)
Olive oil (1–2 tsp), avocado (¼), light sauce, yogurt-based dressings, herbs/spices. Measure spreads, oils, cheese.
Protein boosters (when you’re short): +½ cup egg whites (~13 g), +½ cup cottage cheese (~12–14 g), +3 oz shrimp (~18 g), +½ scoop whey/soy isolate (~10–12 g) stirred into sauces or soups.
Read next: Morning Habits That Boost Metabolism: 7 Science-Backed Tips.
30 protein-forward dinners (≈≤500 kcal each)
Portions & macros are approximate for guidance (one serving). Aim for 25–45 g protein.
- Lemon-Herb Chicken, Quinoa & Broccoli — ~480 kcal, ~38 g P
4 oz chicken breast (grilled), ½ cup cooked quinoa, 2 cups steamed broccoli, 1 tsp olive oil, lemon, parsley. - Turkey Taco Bowl (Cauli Rice) — ~460 kcal, ~35 g P
4 oz extra-lean ground turkey, 1½ cups cauliflower rice, pico de gallo, ¼ avocado, shredded lettuce, lime. - Salmon & Asparagus with Baby Potatoes — ~500 kcal, ~36 g P
4 oz salmon, 6–8 baby potatoes (roasted), 1½ cups asparagus, 1 tsp olive oil, dill, lemon. - Shrimp Veggie Stir-Fry + Brown Rice — ~490 kcal, ~34 g P
5 oz shrimp, 1 cup mixed stir-fry veg, ½ cup cooked brown rice, light soy, ginger, garlic. - Tzatziki Chicken Pita — ~480 kcal, ~40 g P
4 oz grilled chicken, whole-wheat pita, ¼ cup Greek yogurt + cucumber/garlic (tzatziki), tomato, onion. - Lean Beef & Bean Chili — ~490 kcal, ~38 g P
4 oz 93% lean beef, ½ cup kidney beans, tomato, onion, chili spices; top with 2 tbsp light yogurt. - Seared Tuna, Green Beans & Couscous — ~495 kcal, ~42 g P
4 oz ahi tuna, ½ cup cooked couscous, 1½ cups green beans, 1 tsp olive oil, lemon-pepper. - Tofu Curry + Basmati (light coconut) — ~500 kcal, ~30 g P
5 oz extra-firm tofu, ¾ cup veg curry (light coconut milk), ⅓ cup cooked basmati, cilantro. - Tempeh Burrito Bowl — ~480 kcal, ~32 g P
4 oz tempeh, ½ cup black beans, lettuce, salsa, corn, ¼ avocado, lime. - Turkey Meatballs, Zoodles & Marinara — ~470 kcal, ~37 g P
5–6 turkey meatballs (lean), 2 cups zucchini noodles, ½ cup marinara, 1 tbsp parmesan. - Egg-White Rancheros with Black Beans — ~450 kcal, ~32 g P
1 cup egg whites + 1 whole egg, ½ cup black beans, salsa, cilantro, 2 corn tortillas (spray-crisped). - Cottage-Cheese Protein Pasta — ~490 kcal, ~35 g P
2 oz dry whole-grain pasta (~1 cup cooked) tossed with ½ cup whipped cottage cheese, garlic, spinach. - Light Chicken Caesar + Sourdough Croutons — ~480 kcal, ~34 g P
4 oz chicken, big romaine base, 2 tbsp light Caesar, 1 oz homemade croutons, lemon, pepper. - Seared Cod with Corn-Tomato Salad — ~460 kcal, ~33 g P
5 oz cod, 1 cup corn-tomato-cucumber salad, lime-chili vinaigrette (1 tsp oil). - Lentil Bolognese + Spaghetti Squash — ~480 kcal, ~28 g P
1½ cups lentil-tomato sauce over 2 cups roasted spaghetti squash; basil, parmesan (1 tsp). - Pork Tenderloin, Sweet Potato & Garlicky Kale — ~500 kcal, ~36 g P
4 oz pork tenderloin, 5 oz roasted sweet potato, 1½ cups sautéed kale (spray + garlic). - Air-Fryer Chicken Sandwich — ~500 kcal, ~37 g P
4 oz breaded air-fried chicken breast on whole-grain bun, lettuce, tomato, light yogurt-mayo. - Turkey Lettuce Wraps + Edamame — ~470 kcal, ~34 g P
4 oz ground turkey with water chestnuts/ginger, butter-lettuce cups; 1 cup steamed edamame. - Greek Bowl: Chicken, Farro & Feta — ~490 kcal, ~38 g P
4 oz chicken, ⅓ cup cooked farro, cucumber/tomato/olive, 1 tbsp feta, lemon-oregano. - Stir-Fried Turkey & Cabbage — ~420 kcal, ~35 g P
5 oz ground turkey, 3 cups shredded cabbage, carrots, scallion, soy-garlic-sesame (½ tsp oil). - Sriracha Salmon Poke Bowl — ~500 kcal, ~34 g P
4 oz baked salmon flakes, ½ cup rice, cucumber, edamame, sriracha-yogurt drizzle. - Paneer Tikka Bowl (light) — ~500 kcal, ~32 g P
3 oz paneer (light if available), roasted peppers/onions, ⅓ cup rice, yogurt-spice sauce. - Eggplant-Turkey “Lasagna” — ~480 kcal, ~39 g P
Grilled eggplant layers, 4 oz turkey ragu, ¼ cup part-skim mozzarella, marinara. - BBQ Chicken Plate + Slaw + Corn — ~500 kcal, ~36 g P
4 oz chicken breast (BBQ spice, not sugary sauce), vinegar-slaw, 1 ear corn. - Miso Tofu with Soba — ~490 kcal, ~32 g P
5 oz baked tofu (miso glaze), 1 cup stir-fried veggies, ¾ cup cooked soba. - Chickpea-Tuna Salad Wrap (Greek Yogurt) — ~480 kcal, ~36 g P
3 oz tuna + ¼ cup chickpeas + 2 tbsp Greek yogurt + celery/onion in whole-wheat wrap. - Turkey Chili–Stuffed Sweet Potato — ~500 kcal, ~38 g P
1 medium sweet potato topped with 1 cup lean turkey chili; scallions. - Shrimp Tacos (3, corn tortillas) — ~480 kcal, ~32 g P
5 oz shrimp, cabbage slaw, pico, lime-yogurt crema. - Light Chicken Parm + Greens — ~500 kcal, ~40 g P
Air-fried cutlet, ¼ cup marinara, ¼ cup part-skim mozzarella, big arugula side with balsamic (no oil). - Big Veggie Omelet + Whole-Grain Toast — ~450 kcal, ~30 g P
¾ cup egg whites + 1 whole egg, peppers, mushrooms, spinach; 1 slice toast, salsa.
Tip: If a plate runs low on protein, add +½ cup cottage cheese on the side or +3 oz shrimp to salads/stir-fries.
Read next: How Gut Health Affects Weight Loss (And How to Fix It).
Portion control & cooking cues (so you really hit ~500 kcal)
- Weigh cooked proteins after resting (water loss changes weight).
- Spray oils for sautéing; when using pourable oils, measure 1 tsp at a time.
- Sauces: prefer yogurt-based, tomato, vinegar, hot sauce; go light on creamy/sugary glazes.
- Carb swaps: mix ½ rice + ½ cauliflower rice; use zoodles or spaghetti squash for pasta nights.
- Fiber target: 8–12 g at dinner (veggies + whole grains/beans) can help fullness.
7-Day sample dinner plan (500 kcal, protein-forward)
- Mon: Lemon-Herb Chicken, Quinoa & Broccoli
- Tue: Shrimp Veggie Stir-Fry + Brown Rice
- Wed: Lean Beef & Bean Chili
- Thu: Greek Bowl: Chicken, Farro & Feta
- Fri: Light Chicken Parm + Greens
- Sat: Sriracha Salmon Poke Bowl
- Sun: Turkey Chili–Stuffed Sweet Potato
Rotate sides and sauces for variety. Batch-cook chicken, turkey, rice/quinoa, and roasted veggies on Sunday.
Read next: Sleep and Weight Loss: The Hidden Link + 7-Day Wind-Down Routine.
Quick table (name • ≈cal • ≈protein)
| Dinner | ≈Cal | ≈Protein |
|---|---|---|
| Lemon-Herb Chicken, Quinoa & Broccoli | 480 | 38g |
| Turkey Taco Bowl (Cauli Rice) | 460 | 35g |
| Salmon & Asparagus + Potatoes | 500 | 36g |
| Shrimp Stir-Fry + Brown Rice | 490 | 34g |
| Tzatziki Chicken Pita | 480 | 40g |
| Lean Beef & Bean Chili | 490 | 38g |
| Seared Tuna + Green Beans + Couscous | 495 | 42g |
| Tofu Curry + Basmati | 500 | 30g |
| Tempeh Burrito Bowl | 480 | 32g |
| Turkey Meatballs + Zoodles | 470 | 37g |
| Egg-White Rancheros + Black Beans | 450 | 32g |
| Cottage-Cheese Protein Pasta | 490 | 35g |
| Light Chicken Caesar | 480 | 34g |
| Cod with Corn-Tomato Salad | 460 | 33g |
| Lentil Bolognese + Spaghetti Squash | 480 | 28g |
| Pork Tenderloin + Sweet Potato + Kale | 500 | 36g |
| Air-Fryer Chicken Sandwich | 500 | 37g |
| Turkey Lettuce Wraps + Edamame | 470 | 34g |
| Greek Bowl (Chicken, Farro & Feta) | 490 | 38g |
| Stir-Fried Turkey & Cabbage | 420 | 35g |
| Sriracha Salmon Poke Bowl | 500 | 34g |
| Paneer Tikka Bowl (light) | 500 | 32g |
| Eggplant-Turkey “Lasagna” | 480 | 39g |
| BBQ Chicken + Slaw + Corn | 500 | 36g |
| Miso Tofu with Soba | 490 | 32g |
| Chickpea-Tuna Salad Wrap | 480 | 36g |
| Turkey Chili–Stuffed Sweet Potato | 500 | 38g |
| Shrimp Tacos (3) | 480 | 32g |
| Light Chicken Parm + Greens | 500 | 40g |
| Big Veggie Omelet + Toast | 450 | 30g |
FAQs
Do I have to hit exactly 500 calories?
No—ranges (≈450–520 kcal) are fine. The goal is a consistent daily calorie budget that you can maintain.
How much protein should dinner have?
Many people do well with 25–45 g per meal while losing weight. Higher protein may help preserve lean mass and support fullness.
Can these be dairy-free or gluten-free?
Yes—swap Greek yogurt/cottage cheese for soy yogurt/soft tofu; use gluten-free grains/tortillas/pasta as needed.
What if I’m still hungry?
Add non-starchy veggies (salad, steamed greens) and zero-cal beverages. If hunger persists, your overall daily intake may be too low—consider a small increase and reassess.
References
- Harvard T.H. Chan School of Public Health — Protein: The Nutrition Source.
- USDA & HHS — Dietary Guidelines for Americans, 2020–2025.
- NIH — Healthy Eating & Weight Management resources.
- USDA FoodData Central — nutrient data for common foods.
Medical Disclaimer: This content is for educational purposes and does not replace personalized medical advice.
