400 – 500 Calories dinner meals with high protein content
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If you have a meal plan with 3 meals and 2 snacks per day a lunch with 400 – 500 Calories is used mostly in meal plans with 1600-2200 Calories per day.
For muscle gain your meal should contain more calories than you burn so, most probably, this type of meals, with just 350 to 400 KCal, will be suitable only if you compensate in the meals of the rest of the day. You can have a better estimation of your daily Calorie consumption using this basal metabolic rate calculator.

400-500 Cal Beef with potatoes

FoodServingCalories
Total480
Lean beef3 oz160
Baked potato with cheese
- Potato1 medium117
- Parmesan cheese1 tbsp21
- Dill1 tbsp6
Lima beans1 cup176
This meal contains over 30 grams of proteins and you can increase proteins content if you get a smaller potato and add 1-2 oz extra of beef.

400-500 Cal Beef steak with sauteed vegetables

FoodServingCalories
Total442
Beef steak5 oz240
Sautéed vegetables
- Mushrooms3/4 cup50
- Onion1/4 cup20
- Peppers1/4 cup12
- Olive oil1 tbsp120
Over 30 grams of proteins and only about 10 grams of carbohydrates.

400-500 Grilled chicken with rice and vegetables

FoodServingCalories
Total490
Chicken breast, grilled6 oz240
Brown rice1/2 cup110
Mixed vegetables1 cup70
Whole Wheat bread1 slice70
This meal has a low content of fats and over 60 grams of proteins. Instead of rice, you can have a big baked potato.

400-500 Cal Pork ribs with mashed potatoes

FoodServingCalories
Total447
Pork back ribs4 oz230
Mashed potatoes1/2 cup130
Pickles, cucumbers1 cup17
Whole wheat bread1 slice70
This is an example of pork meal which can be included even in a muscle definition meal plan if you select a lean pork meat. This meal contains approx. 35 grams of proteins.

400-500 Salmon file with potatoes

FoodServingCalories
Total485
Salmon file7-8 oz285
Boiled potatoes1 cup130
Mixed fresh vegetables1 cup70
This meal has over 40 grams of proteins a very low content of carbohydrates and is full of healthy fats and Omega 3. You can choose any other fish but the content of Omega 3 will be lower.

400-450 Cal Turkey burger

FoodServingCalories
Total440
Burger
- Turkey burger1 piece210
- Whole-grain bun1 piece120
Salad
- Mixed greens2 cups30
- Italian salad dressing2 tbsp80
This is a lighter burger you can include even in a muscle definition meal plan. You can have also chicken instead of turkey.