Trying to eat lower carb without living on sad salads? This guide gives you 30 realistic, high-protein meals that typically land around 350–500 calories and keep carbs modest—without complicated ingredients or restaurant-style hidden calories.
Important note: “500 calories” is a convenient target, not a rule for everyone. If you’re a teen, very active, or have medical conditions, your needs may be higher—use this as meal inspiration, not a strict limit.
30Low-Carb 500-Calorie High-Protein Meals
1) Lemon Garlic Chicken + Roasted Broccoli
Ingredients
Prep Method
Calories
Chicken breast (6 oz cooked) Broccoli (3 cups) Olive oil (1 tsp) Lemon, garlic, salt, pepper
Roast broccoli at 425°F/220°C for ~15 min (measured oil). Add cooked chicken to warm through, finish with lemon + garlic.
~430
2) Chicken Fajita Bowl (No Rice)
Ingredients
Prep Method
Calories
Chicken (6 oz cooked) Bell peppers + onion (2–3 cups) Salsa (1/4 cup) Nonfat Greek yogurt (2 tbsp) Fajita spices
Sauté peppers/onion, add chicken + seasoning. Top with salsa + yogurt.
~450
3) Buffalo Chicken Salad
Ingredients
Prep Method
Calories
Chicken (6 oz cooked) Mixed greens (3–4 cups) Cucumber/tomato (optional) Yogurt ranch (2 tbsp) Hot sauce
Important note: “500 calories” is a convenient target, not a rule for everyone. If you’re a teen, very active, or have medical conditions, your needs may be higher—use this as meal inspiration, not a strict limit.
Q1) What counts as a “low-carb” meal? A: There’s no single universal definition, but many guides consider under ~130g carbs/day as “low-carb,” and a low-carb meal typically focuses on protein + non-starchy vegetables while keeping starchy sides smaller. The Nutrition Source+1
Q2) Are these meals exactly 500 calories each? A: They’re designed to land around 350–500 calories depending on portions, cooking oil, and the brands you use. For exact numbers, weigh ingredients and check labels.
Q3) How can I keep my meal under 500 calories without feeling hungry? A: Use this structure: lean protein + 2–4 cups veggies + measured fat (1 tsp oil or a small portion of cheese/avocado). The veggies add volume and fullness with fewer calories.
Q4) What are the best high-protein low-carb foods to build meals around? A: Great options include seafood, lean meats/poultry, eggs, Greek yogurt, beans/legumes (in measured portions), soy foods, nuts/seeds. cdc.gov+1
Make your meal planning easier with 30Low-Carb 500-Calorie High-Protein Meals.
Q5) Can I meal prep these low-carb protein meals? A: Yes. Cook 2 proteins (chicken/turkey + fish/tofu), roast 2 veggie trays, prep salad bases, and keep 1–2 low-sugar sauces ready. Then mix-and-match for 4–5 days.
Q6) How do I increase protein without adding many calories? A: Choose lean proteins, add egg whites, use nonfat Greek yogurt as a sauce base, and pick tuna/shrimp/cod more often.
Q7) Are low-carb high-protein meals good for weight loss? A: They can support weight goals because protein is filling and helps you keep meals structured—but results depend on your overall daily intake, food quality, and consistency.
Q8) What’s the difference between low-carb and keto? A:Keto is usually very low carb (often <50g/day), while low-carb is typically less strict and easier to maintain for many people. NHS Somerset ICB+1
Q9) Can vegetarians follow this plan? A: Yes—build meals around Greek yogurt, cottage cheese, eggs/egg whites, tofu, tempeh, and measured portions of beans/lentils.
Q10) What sauces are low-carb and calorie-friendly? A: Use salsa, mustard, lemon/vinegar, herbs/spices, soy-ginger, and Greek-yogurt-based sauces. Avoid sugary sauces (honey BBQ, sweet teriyaki) if you want to keep carbs lower.
Q11) How do I reduce carbs without removing them completely? A: Swap starches with cauliflower rice and zucchini noodles, and use extra veggies for volume. If you include a starch, keep it measured and reduce added fats.
Q12) Who should NOT follow a strict 500-calorie limit per meal? A: Teens, very active people, pregnant/breastfeeding individuals, or anyone with medical conditions may need more energy. Use the meals as ideas and adjust portions.
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