3 High Protein Recipes Under 500 Calories (That Actually Keep You Full)

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Author: Margot Rutigliano, CPT, CHC, Pn2 | Founder Vita Vie Retreat

If you're like me, you might be carbohydrate sensitive.
What does that look like? For me, it means if I eat a meal too high in carbs, I get sleepy and may even need a nap. If my meals are way too high in calories, I sometimes feel kind of “off” or even a little sick. I’ve experienced big waves of energy followed by serious crashes into hangriness — all signs that my meals weren’t well balanced, especially lacking in protein.

Maybe you can relate. That could be a signal that you’re carbohydrate sensitive, and possibly not very insulin sensitive either. While I don’t follow a strict high protein, low carb diet, I do pay attention to my carb intake and always make sure to include enough protein. Balance is key for me — I enjoy a treat or pasta dish when I want, just with more awareness and often more portion control.

Bottom line: I’ve found a mostly high protein, moderate carb, lower sugar lifestyle to be what helps me feel my best and stay on track with my goals.

All of that being said, I also still like to enjoy high protein, low carb meals that taste delicious. I like healthy and I also like flavor and that’s why I’m sharing a few of my favorite recipes with you all.

Here are three personal favorite high protein meals I eat on repeat — each under 500 calories and full of flavor. Hope you enjoy!


Fresh Bowl (Approx. 440 calories, 34g protein)

I experienced this bowl way back in 2006 in a tiny little town in Mexico called La Cruz de Juanacaxtle. While hosting a retreat there, we would go to the local restaurants and order a salad — this is how it came out, and I’ve been replicating it ever since.

Ingredients:

  • 1 cucumber, chopped

  • 1/2 avocado, cubed

  • 1/4 small red onion, rough chopped

  • 1 tomato, chopped

  • 4–6 oz grilled shrimp or chicken

  • Juice of 1 lemon

  • 1 tbsp olive oil

  • Flaky sea salt to taste

 
 



Truffle Chop Salad (Approx. 470 calories, 36g protein)

This is a take on a chopped salad I used to order at a restaurant in Palm Beach that’s no longer open. The layers of flavor are so delicious, and it’s easy to make for a quick evening meal or when you’re having company.

Ingredients:

  • 2 cups finely chopped kale

  • 4–6 oz grilled chicken breast (rotisserie is fine too)

  • 1/8 red onion, finely chopped

  • 2 tbsp sunflower seeds

  • 2 tbsp finely chopped dried cherries

  • 1 tbsp crumbled feta

  • 1 tsp truffle salt

  • 2 tbsp olive oil

  • Juice of 1 fresh lemon


Fresh Mozzarella & Grilled Chicken Stacks (Approx. 490 calories, 38g protein)

This is an adapted recipe from a baked eggplant stacker I used to make. I modified it to make prep, cooking, and cleanup a lot simpler.

Ingredients:

  • 1 large tomato, sliced into 4 rounds (1/4-inch thick)

  • 4 slices grilled eggplant (1/4-inch thick)

  • 4 slices fresh mozzarella

  • 4 oz grilled chicken breast, sliced thin

  • 1 tsp olive oil per stack

  • 1 tsp balsamic glaze per stack

Instructions:
Stack the tomato, mozzarella, eggplant, and chicken in alternating layers. Drizzle with olive oil and balsamic glaze.


A Few Tips from My Kitchen:

  • I often use a cast iron grill pan indoors to save time — no need to fire up the outdoor grill if you’re not feeling outdoor grilling.

  • Don’t overlook your air fryer! It’s a great tool for crisping veggies or reheating protein. I also use it to cook eggplant as well.

  • Work with what you have. Swap veggies in the Fresh Bowl, use yellow onion instead of red, or sub in squash for eggplant in the stacks. Get creative. You can also use any spiced or smoked sea salt in place of the truffle salt for the salad as well.

  • These are all single-serving recipes, but you can double, triple, or quadruple them for meal prep, guests, or family dinners.


Ready to Eat for Fat Loss Without Feeling Deprived?

These kinds of meals are a core part of how I’ve found balance with my nutrition — they’re satisfying, simple, and keep blood sugar stable, energy high, and hunger in check.

If you're tired of diets that leave you hungry and unsure of what to eat, my High Protein Blueprint is designed to help. It includes step-by-step guidance on how to build high protein meals, a customizable 8-week action plan, recipes, protein cheat sheets, nutrition and dining guides, and tools for blood sugar balance, sustainable weight loss, and consistent energy — all without cutting out the foods you love.

Start feeling full, in control, and energized — without the guesswork.

→ Click here to check out the High Protein Blueprint