400 – 500 Calories lunch 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

Lean beef3 oz160
Baked potato with cheese
- Potato1 medium117
- Parmesan cheese1 tbsp21
- Dill1 tbsp6
Lima beans1 cup176
This meal contains 38 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

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 Cal Roasted chicken and tomato soup

Tomato soup1 cup160
Whole-grain bread1 slice70
Roasted chicken breast1/2 small164
Cooked vegetables1 cup40
This lunch option has around 35 grams of proteins and a very low content of fats and carbohydrates. If you like more you can use turkey instead of chicken.

400-500 Grilled chicken with rice and vegetables

Chicken breast, grilled1/2 small164
Brown rice1 cup220
Mixed vegetables1 cup70
Whole Wheat pita bread1/2 medium62
This meal has over 40 grams of protein and very low-fat content and it can be easily integrated into a muscle definition meal plan. Instead of rice, you can have a big baked potato.

400-500 Cal Pork ribs with mashed potatoes

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

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.

400-500 Cal Roasted turkey breast with vegetables

Whole-grain bread1 slices70
Turkey breast roasted3 oz96
Low-fat American cheese1 slice38
Lettuce1 cup7
Tomatoes slices3 pices10
Baby carrots5 oz50
Banana1 medium105
Dark chocolate, 70-85% cocoa 4 squares80
This meal has about 40 grams of protein. You can decrease carbohydrates content and add more proteins if you replace the banana and the chocolate with more meat.

400-500 Cal Chicken sandwich

Whole-grain bread2 slices140
Grilled chicken breast3 oz120
Low-fat American cheese2 slices72
Lettuce1 cup7
Tomatoes slices3 pices10
Fresh orange juice1 cup120
This sandwich contains 46 grams of proteins and a very low content of fats and carbohydrates. If you like more you can use turkey instead of chicken.