Eating high protein high fiber meals doesn’t mean you have to settle for high calories. That’s often the problem with recipes I try.

I don’t want to forsake flavor and serve boring meals that no one will enjoy.

I want it all! If you do too, you’ll enjoy the ideas on this list. I’ve selected 21 meals that meet the brief – high protein, high fiber, and under 500 calories.

How about a cozy soup, a sweet potato bake, Hawaiian chicken, Southwest-inspired casseroles, or a fancy garlic-honey shrimp? There’s a choice for family, friends, and even the most fussy eaters.

1. Hawaiian Pizza Chicken Bowls

Let’s start with a controversial topic! Pineapple on pizza – yes or no?

If it’s a yes, you’ll love my Hawaiian pizza chicken bowls. They offer all the amazing pineapple pizza flavors in a sweet, savory, lighter, high-protein meal that’s low in carbs.

If you don’t enjoy pineapple on pizza, give it a try anyway – it’s a winner.

Per Serving:

• Calories: 446
• Fats: 14.0g
• Protein: 57.0g
• Carbs: 22.0g
• Fiber: 5.6g
• Sugar: 9.0g

2. Burger in a Bowl

I really enjoy creating better-for-you takeout meals, and here’s the first one. This recipe delivers all the delicious burger flavors you love, without the bun.

Seasoned ground meat is paired with crisp lettuce, fresh tomatoes, pickles, and a choice of veggies. Think: mushrooms, carrots, corn, artichokes…

Everyone gets their own bowl that they can customize with toppings of their choice.

Per Serving:

• Calories: 360
• Fats: 21.0g
• Protein: 26.0g
• Carbs: 17.0g
• Fiber: 5.5g
• Sugar: 7.7g

3. Salsa Chicken Bake

Spice up the party with my salsa chicken bake, and feel confident knowing that your guests can indulge without compromising their meal plans.

It’s so easy to make – just dump beans, corn, tomatoes, chicken, and salsa into a baking dish, set the oven, and forget it.

Delivering 52g of protein, 10g of fiber, and less than 500 calories, it ticks all the boxes for healthy eating.

Per Serving:

• Calories: 435
• Fats: 6.8g
• Protein: 52.4g
• Carbs: 41.6g
• Fiber: 10.8g
• Sugar: 8.6g

4. Taco Stuffed Sweet Potatoes

Another healthier version of a classic takeout. My tacos are re-imagined by swapping out traditional tortillas for sweet potatoes.

Savory, spiced meat is piled onto fluffy baked sweet potatoes and topped with a choice of your favorites – how about avocado, sour cream, grated cheese, Greek yogurt, salsa, or some spicy jalapenos?

It’s a hearty, high protein, high fiber meal, perfect for Taco Tuesdays.

Per Serving:

• Calories: 465
• Fats: 21.0g
• Protein: 29.0g
• Carbs: 42.0g
• Fiber: 10.0g
• Sugar: 11.0g

5. Chicken Avocado Pasta Salad

When the weather gets warmer, nothing beats a salad for nutrition and freshness.

Try this recipe featuring tender shredded chicken, creamy avocado, rotini pasta, tomatoes, onions, and fresh herbs, all tossed in a zesty vinaigrette.

It’s great for lunch, dinner, and meal prep, offering a boost of protein while keeping calories under 500.

Per Serving:

• Calories: 492
• Fats: 30.0g
• Protein: 20.0g
• Carbs: 37.0g
• Fiber: 7.0g
• Sugar: 1.9g

6. Mexican Chicken and Sweet Potato Skillet

When the family is craving Mexican flavors, this is my go-to recipe.

It blends tender chicken breasts, sweet potatoes, yellow onion, cherry tomatoes, black beans, diced chilies, salsa, and loads of gooey cheese, with the classic Mexican spices everyone loves.

It’s a satisfying high-protein, high fiber, one-pan, healthy meal. What’s not to love?

Per Serving:

• Calories: 454
• Fats: 13.0g
• Protein: 41.0g
• Carbs: 45.0g
• Fiber: 14.0g
• Sugar: 7.5g

7. Baked Shrimp and Broccoli Foil Packs

Need a fancy dinner, but guests are following strict meal plans? This restaurant-worthy dish will keep their goals on track with high protein, high fiber, and low calories.

It will also tempt their taste buds with juicy shrimp, crispy-tender broccoli, and a zesty lemon-garlic seasoning.

No need to mention it took less than 30 minutes to make – just smile and enjoy the compliments.

Per Serving:

• Calories: 385
• Fats: 15.0g
• Protein: 40.0g
• Carbs: 27.0g
• Fiber: 8.9g
• Sugar: 5.8g

8. Baked Salsa Chicken

This recipe was born when I grabbed leftovers from a Taco Tuesday and dumped chicken, fluffy basmati rice, corn, black beans, and salsa into a pan.

It was a winner, and I now make it on repeat for the family. It offers all the Mexican flavors everyone loves, plus a punch of protein and fiber.

Serve it with corn tortillas and guacamole for the ultimate Tex-Mex experience.

Per Serving:

• Calories: 456
• Fats: 17.0g
• Protein: 37.0g
• Carbs: 41.0g
• Fiber: 8.6g
• Sugar: 6.3g

9. High Protein Southwest Chicken Casserole

Let’s tick all the boxes – flavor, healthy, easy-to-make, loved-by-all, high-protein, and low-cal! That’s what this dish brings to the table.

Every bite gives tender chicken, fluffy basmati rice, black beans, corn, smoky paprika, tangy salsa, and loads of melty cheese.

Serve it with low-cal toppings like chopped cilantro, sliced jalapenos (for heat), or just a squeeze of lime.

Per Serving:

• Calories: 376
• Fats: 10.0g
• Protein: 37.0g
• Carbs: 34.0g
• Fiber: 7.6g
• Sugar: 6.4g

10. Buffalo Chicken Sweet Potato Casserole

Need a comforting, high protein, low-cal meal that’s easy to make? Choose this casserole.

Combining the bold flavors of buffalo chicken with the rich and sweet taste of sweet potatoes and the fresh crunchiness of broccoli, it’s a fab choice for a busy weeknight.

For those watching carbs, pair it with a fresh salad. For the others, offer crusty garlic bread to soak up the delicious sauce.

Per Serving:

• Calories: 443
• Fats: 22.0g
• Protein: 35.0g
• Carbs: 29.0g
• Fiber: 6.8g
• Sugar: 6.5g

11. Southwest Chicken Salad

I was blown away by Southwest cuisine on my visit to Texas (yes, I’m a European gal)! So, I had to create a dish that was true to those amazing flavors.

Enjoy the combination of shredded chicken, black beans, corn, cherry tomatoes, pumpkin seeds, and red onions, all under a creamy yogurt dressing. It’s a must-have.

Per Serving:

• Calories: 354
• Fats: 7.2g
• Protein: 33.0g
• Carbs: 42.0g
• Fiber: 9.5g
• Sugar: 6.2g

12. Chicken Sausage Pasta Meal Prep

If you’ve never tried make-ahead meal prep, this is an easy recipe to get you started, and you’ll be sold on the concept.

Simply combine chicken sausage, pasta, tangy pasta sauce, and mixed vegetables, and store in the fridge for up to 4 days.

I use Banza pasta, which is made from chickpeas, to boost the protein and fiber content. When you need a quick dinner, heat it in the microwave for 2 minutes, and you’re set.

Per Serving:

• Calories: 480
• Fats: 15.6g
• Protein: 31.8g
• Carbs: 52.4g
• Fiber: 12.1g
• Sugar: 8.6g

13. Ham and Bean Soup

Soup is the ultimate feel-good food, and this recipe, packed with ham and beans, is a protein powerhouse, made in one pot in under 40 minutes.

If you want to add more fiber to the meal, serve it with a side of whole-grain toast, also great for dipping.

Per Serving:

• Calories: 385
• Fats: 11.4g
• Protein: 30.4g
• Carbs: 39.8g
• Fiber: 10.6g
• Sugar: 5.8g

14. Chili Chicken Stir Fry

Here’s another idea to take chicken out of its comfort zone and bring bold, takeout-style flavor straight to your table.

This chili chicken stir fry combines tender chicken with colorful peppers, onions, and a rich, spiced sauce for a quick, flavor-packed meal that’s anything but boring.

With around 30g of protein and added fiber from the vegetables, it’s a power dinner that keeps everyone full, energized, and coming back for more.

Per Serving:

• Calories: 290
• Fats: 12.0g
• Protein: 30.0g
• Carbs: 18.0g
• Fiber: 7.3g
• Sugar: 8.4g

15. Crockpot Turkey Chili

Lazy = crockpot! My savior in the kitchen when I want to make a wholesome meal but don’t have the time or the energy.

This turkey chili is the perfect example. Just add ground turkey, onions, zucchini, bell peppers, tomatoes, black beans, and corn to the pot, throw in the spices, and let everything simmer.

Dinner is a nourishing, hearty meal that helps boost the midweek slump.

Per Serving:

• Calories: 345
• Fats: 11.2g
• Protein: 29.4g
• Carbs: 35.8g
• Fiber: 9.6g
• Sugar: 8.2g

16. High Protein Ground Turkey Breakfast Bowls

Do you find yourself skipping breakfast because your mornings are too hectic to even think about making a meal?

I used to, until I decided to meal prep and get organized. It was easier than I thought.

These breakfast bowls, filled with smoky turkey, scrambled egg, baby spinach, and avocado, are not only delicious but also offer a boost of protein and fiber to get the day started.

Per Serving:

• Calories: 479
• Fats: 37.0g
• Protein: 28.0g
• Carbs: 11.0g
• Fiber: 5.6g
• Sugar: 2.9g

17. Baked Salmon with Avocado Mash

Moist, flaky, refreshing, slightly zesty, and delicious. This time it’s salmon… a powerhouse fish, packed with protein, heart-healthy omega-3 fats, and essential nutrients that keep you full, energized, and feeling your best.

It’s the kind of easy, pick-me-up dinner that ticks all the boxes – quick to make, packed with flavor, and perfect for keeping your goals on track.

Per Serving:

• Calories: 463
• Fats: 35.0g
• Protein: 28.0g
• Carbs: 12.0g
• Fiber: 7.5g
• Sugar: 1.6g

18. Keto Chicken Tortilla Soup

Keeping the calories low while enjoying tortillas may sound impossible, but this awesome recipe does just that, bringing all the flavors you love without the tortillas.

Depending on your meal goals, serve it with keto-friendly cornbread, roasted potatoes (if you’re not keeping it low-carb), or a fresh green salad for an extra boost of nutrients.

Per Serving:

• Calories: 407
• Fats: 28.0g
• Protein: 27.0g
• Carbs: 17.0g
• Fiber: 5.5g
• Sugar: 5.3g

19. Honey Garlic Shrimp Meal Prep

How about juicy shrimp coated in a glossy honey-garlic sauce, paired with fluffy rice and crisp vegetables? And I’m talking about dining at home, not in a restaurant!

This is one of my go-to meal prep recipes that I keep coming back to. The dish is super delicious and is packed with 26g of protein, 7.5g of fiber, and has fewer than 500 calories.

Per Serving:

• Calories: 436
• Fats: 6.2g
• Protein: 26.0g
• Carbs: 72.0g
• Fiber: 7.5g
• Sugar: 17.0g

20. Carrot Cake Chia Pudding with Cottage Cheese

Tastes like a treat but still delivers a solid boost of protein and fiber? Yes, that’s what this scrumptious pudding does.

Enjoy the creamy texture and cozy spices of carrot cake in a make-ahead mug that fits perfectly into your morning routine. With protein from cottage cheese and fiber from chia seeds, it’ll set you up for the day, keeping you full and energized.

Per Serving:

• Calories: 367
• Fats: 11.0g
• Protein: 25.0g
• Carbs: 43.0g
• Fiber: 10.0g
• Sugar: 27.0g

21. Crockpot Chicken Tacos

When I tell friends I’m on a healthy diet and making tacos for dinner, I sure get a few raised eyebrows.

This amazing meal, made in a slow cooker (loads of time for me to relax), delivers just 4.8g of net carbs and 21g of protein. It’s so delicious, I have the recipe ready to share when they ask for it.

Per Serving:

• Calories: 201
• Fats: 9.4g
• Protein: 21.0g
• Carbs: 15.5g
• Fiber: 10.7g
• Sugar: 2.6g