5 High-Protein Meals Under 500 Calories You Can Make in 20 Minutes

Eating healthy does not have to take hours

The biggest challenge when tracking calories is finding meals that are filling, nutritious, and quick enough to actually make on a busy day. These five meals are all under 500 calories, high in protein, and ready in 20 minutes or less. Log any of them in Caloura in under 30 seconds.

Meal 1 — egg and vegetable scramble (approx 320 kcal, 28g protein)

3 whole eggs, spinach, mushrooms, bell pepper, half a teaspoon of olive oil Heat olive oil, sauté vegetables for 3 minutes, add beaten eggs and scramble Season with salt, pepper, and cumin — ready in under 10 minutes

Meal 2 — grilled chicken with roasted vegetables (approx 420 kcal, 40g protein)

• 150g chicken breast, zucchini, cherry tomatoes, olive oil, garlic, mixed herbs
• Season chicken and vegetables, roast at 200°C for 20 minutes
• Simple, filling, and naturally macro-balanced

Meal 3 — Greek yogurt bowl (approx 280 kcal, 22g protein)

• 200g low-fat Greek yogurt, a handful of mixed berries, one tablespoon of honey, small sprinkle of granola
• Mix and serve — zero cooking, ready in 2 minutes
• Perfect as breakfast or a high-protein snack

Meal 4 — tuna and chickpea salad (approx 380 kcal, 34g protein)

• 1 can tuna in water, half a can of chickpeas, diced cucumber, lemon juice, olive oil, salt
• Drain and mix everything together — no cooking at all
• Budget-friendly, high in fibre and protein, great for lunch

Meal 5 — masoor daal with brown rice (approx 450 kcal, 18g protein)

• Half a cup red lentils, small portion of brown rice, tomato, turmeric, cumin, garlic
• Pressure cook lentils for 10 minutes, temper with cumin and garlic, serve over rice
• High in fibre, plant protein, and incredibly filling — a classic for a reason

Log these meals in Caloura instantly

Every one of these meals can be logged in Caloura in under 30 seconds — and you will instantly see your remaining calorie budget and macro balance for the day. Eating well and tracking it should be simple. Download Caloura free and start today.