Whether you’re working toward a specific goal or just looking for a lighter lunch that won’t leave you feeling sluggish, choosing the right meals can make a big difference. Keeping your lunch recipes under 500 calories is a smart way to stay energized, manage calorie intake, and still enjoy food that’s satisfying and full of flavor.
Consistently having a lower-calorie lunch helps strike the balance between portion control and proper nutrition. When meals include enough protein, fiber, and complex carbs, they can support muscle maintenance, steady energy levels, and focus throughout the day, without the post-lunch crash.
Below, you’ll find 15 tasty lunch recipes under 500 calories that are perfect for low-calorie meal prep. These recipes are easy to make ahead and pack for work or school while delivering great taste and nutrition without excessive calories. Whether you prefer meat-based meals, vegetarian options, or quick no-cook lunches, we've got something for everybody.
Jump to:
- High-Protein Lunch Recipes
- Vegetarian & Plant-Based Recipes
- Quick & Comfort-Style Lunches
- Lunch Recipes Under 500 Calories: FAQs
High-Protein Lunch Recipes
Packed with protein, these recipes are perfect for staying full and energized. All of them are under 500 calories, ideal for low-calorie meal prep.
1. Chili Con Carne
This hearty chili is everything you want from meal prep: tasty, filling, and super simple to make in bulk. It’s highly versatile, with easy swaps to make it veggie. Plus, it’s ideal for the freezer, meaning you’ll always have a nutritious meal ready to go.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 323 | 30g | 22g | 10g |
Recipe here.
2. Black Pepper Chicken Fake-Out
Black Pepper Chicken is a delicious Chinese-inspired dish consisting of a chicken stir fry with a savory black pepper sauce, and this recipe provides the ultimate alternative to takeout. The onions and bell peppers will give you a mildly hot yet vibrant flavor to spice up your weekly rotation.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 466 | 53g | 34g | 12.5g |
Recipe here.
3. Lime & Chili Turkey Burgers
Leaner and lighter than your typical beef burger, turkey burgers are a great barbecue alternative if you’re in the mood for something a little bit different. Zingy with mild heat, they're full of flavor. Plus, they’re low in calories and high in protein, 17g to be exact.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 147 | 17g | 10g | 5g |
Recipe here.
4. Stuffed Peppers With Beef Mince & Bulgur Wheat
Stuffed peppers are a creative way to get your veggies in that taste great.
They’ve also got a solid amount of protein thanks to the tasty beef mince filling, ideal for helping you hit those daily targets.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 464 | 39.6g | 30.6g | 17.4g |
Recipe here.
5. Spicy Chicken With Couscous
Full of flavor, this spicy chicken recipe will heat up your meal prep routine . And with 50g of protein, it provides solid nutrition for your week.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 284 | 50g | 22.2g | 3.7g |
Recipe here.
6. Easy Teriyaki Chicken Rice Bowl
This isn’t just any old chicken and rice.
This Teriyaki Chicken Rice Bowl is bursting with flavor, and of course, broccoli, because you’ve got to have some greens.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 472 | 41g | 47g | 13g |
Recipe here.
Vegetarian & Plant-Based Recipes
Plant-based meals can still be satisfying and nutritious. These vegetarian recipes are under 500 calories and great for meal prep or quick lunches.
7. Cold Peanut Noodle Salad
If you like peanut butter, you'll love this refreshingly light lunch meal prep. Plus, the macros are seriously impressive too.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 176 | 10.4g | 25.7g | 2.9g |
Recipe here.
8. Crispy Tofu & Teriyaki Noodles
This crispy tofu dish is perfect if you're looking for a chicken or beef alternative. With plenty of veggies and a load of plant-based protein, this is a nutritious, macro-friendly option to keep your lunchtime fresh.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 462 | 17g | 67g | 14g |
Recipe here.
9. 10-Minute Chickpea Salad
Tasty meal prep doesn’t have to take all night to prepare; this deliciously fresh & flavor-packed salad will literally take 10 minutes and requires no cooking at all. Plus, each serving provides an impressive 19g of plant-based protein.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 401 | 19g | 25.5g | 23g |
Recipe here.
10. “Green Goddess” Salad
Straight off your TikTok “For You” page is the “Green Goddess” salad. And you better believe the hype. Packed with loads of greens, parmesan cheese, and crunchy protein chips for dipping, this is easily transportable and delicious.
| Calories | Protein | Carbs | Fat |
| 461 | 22.8g | 43g | 22.5g |
Recipe here.
Quick & Comfort-Style Lunches
Looking for lunch recipes under 500 calories that feel indulgent? These quick and comfort-style recipes are perfect for a tasty, lighter lunch.
11. Easy Pasta Salad Meal Prep
This time-saving meal prep solution is ideal to get you ahead for the week, and doesn't require much to make. It takes minimal prep, uses everyday ingredients, and keeps for days. Bon appetit!
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 415 | 26g | 40g | 20g |
Recipe here.
12. One-Pan Halloumi & Harissa Bake
A cozy, flavor-packed one-pan bake featuring golden halloumi, roasted veggies, and a gentle kick of harissa. It’s simple to prep, satisfying to eat, and perfect for a light lunch.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 409 | 16.5g | 22.9g | 25.9g |
Recipe here.
13. Chorizo & Bean Stew
This hearty stew is just the thing to warm you up on a cold winter day. For a lower-carb option, serve with crisp arugula or your favorite greens rather than bread.
Nutritional info per serving:
| Calories | Protein | Carbs | Fat |
| 257 | 13.5g | 18.2g | 11.8g |
Recipe here.
14. Creamy Peanut Chicken Noodles
This noodle recipe is super satisfying, simple to make, and of course comes in at under 500 calories. Throw in the microwave at work or enjoy cold.
| Calories | Protein | Carbs | Fat |
| 473 | 40g | 52.1g | 12.1g |
Recipe here.
15. Creamy Tomato Salmon Pasta
Crowned the best pasta recipe by its creator, this pasta dish brings comfort food to meal prep. It’s just under 500 calories and still super creamy.
| Calories | Protein | Carbs | Fat |
| 499 | 27g | 45.9g | 21.3g |
Recipe here.
Lunch Recipes Under 500 Calories: FAQs
1. Are meals under 500 calories enough to stay full?
Yes, when balanced properly. If you focus your meal on protein, fiber, and healthy fats, it's more than enough to keep you full and energized.
3. Are these recipes good for meal prep?
Yes, many of the listed recipes store well, reheat easily, and are easy to divide into portions for busy weeks. Plus, many of them don't take long to cook or prepare, making the meal-prep process less time-consuming.
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