Filling Meals Under 500 Calories: 10 Picks High in Protein and Fibre

The most filling meal under 500 calories at a big chain is Swiss Chalet’s Rotisserie Chicken on a Bun, with 55g of protein in 500 calories. For fibre, Chick-fil-A’s Chicken Tortilla Soup has 17g in just 280 calories.

This guide is for anyone on a calorie budget who’s tired of light meals that leave them hungry an hour later. You’ll get 10 filling meals under 500 calories, ranked by protein and fibre.

What are filling meals under 500 calories

Filling meals under 500 calories are full meals that keep you satisfied for their size. Protein and fibre are the two numbers that matter most for that, so we ranked by both.

Our score is simple: grams of protein plus grams of fibre. A meal with 40g of protein and 5g of fibre scores 45.

Out of 1,004 meals in Pleit’s database, 333 are 500 calories or less. Only 33 of those have 30g of protein or more.

The 10 most filling meals under 500 calories

For each chain, we kept the meal under 500 calories with the highest protein plus fibre. Every number comes from the chain’s official Canadian nutrition guide, as of October 2026.

Chain	Meal	Calories	Protein	Fibre	Score
Swiss Chalet	Rotisserie Chicken on a Bun, Dark Meat	500	55g	2g	57
St-Hubert	Rotisserie chicken, breast	400	56g	0g	56
Pita Pit	Chicken Crave Salad Bowl (Large)	500	38g	4g	42
Chick-fil-A	Chicken Tortilla Soup	280	24g	17g	41
McDonald’s	Bacon Deluxe Grilled Chicken Sandwich	470	36g	2g	38
Popeyes	Signature Hot Boneless Wings	450	34g	3g	37
Tim Hortons	Protein Bagel BELT Bacon	480	33g	4g	37
Boston Pizza	Chicken Fingers (Original)	400	32g	4g	36
Dairy Queen	Hamburger, Double	480	34g	1g	35
Subway	6” Fresh Fit Rotisserie-Style Chicken	450	30g	4g	34

Protein does most of the work

Rotisserie and grilled chicken top the list because they’re mostly protein. Eight of the 10 have more than 30g of protein.

Fibre is harder to find at fast food chains. Most meals on this list have 4g or less.

The high-fibre picks

If fibre matters to you, Chick-fil-A’s Chicken Tortilla Soup has 17g, the most of any meal under 500 calories in our data. Freshii’s Fiesta Wrap has 12g and its Fiesta Salad has 11g.

Burger King’s Veggie Burger is a quieter win, at 270 calories with 19g of protein and 7g of fibre.

What makes a light meal less filling

Lots of sauce, crispy coatings and sugary drinks add calories without adding much protein or fibre. If you’re choosing between grilled and crispy, grilled usually gives you more protein for the calories.

How Pleit finds filling meals under 500 calories

Ask Pleit for “most filling under 500” or “high protein high fibre lunch”. It checks every meal in its database and gives you three picks with protein, fibre and calories.

You can add a craving or a chain, and each pick tells you why it’s there. If nothing fits, Pleit says so.

The calorie deficit calculator helps you set a daily target. Or ask Pleit on the homepage for filling meals under 500 calories that fit you.

Frequently Asked Questions

What is the most filling meal under 500 calories?

In our data, Swiss Chalet’s Rotisserie Chicken on a Bun scores highest, with 55g of protein and 2g of fibre in 500 calories.

What makes a meal filling?

Protein and fibre are the main things that help a meal keep you full. Bigger portions of vegetables help too, because they add volume without many calories.

Which fast food has the most fibre?

Chick-fil-A’s Chicken Tortilla Soup has 17g of fibre in 280 calories. Freshii’s Fiesta Wrap and Fiesta Salad are next.

Where do these numbers come from?

Every value comes from each chain’s official Canadian nutrition guide. Sides, sauces and drinks aren’t included unless the meal name says so.