I’m a personal trainer — here’s how to make a Popeyes meal for under 500 calories

Love that chicken from Popeyes but on a diet?

A New Jersey personal trainer and nutritionist is sharing how to make a meal at the national chicken chain for less than 500 calories.

“Follow me,” Michael Ballantine implores his 85,600 TikTok followers in a January clip.

He enters a Popeyes in Paramus and asks for eight blackened tenders (a three-piece box and a five-piece box). He then inquires about shredded lettuce, tomatoes, and other toppings.

The cashier — who is off-camera — tells Ballantine that they have jalapeños, pickles, and mayonnaise.

He orders buffalo sauce on the side and a small Coke Zero (zero calories).

“Just got the meal, you guys,” Ballantine exclaims. “I did eight blackened tenders, about 450 calories.”

Each blackened chicken tender is about 57 calories.

He “makes a bowl out of it” by slicing jalapeños and pickles (for 20 to 30 additional calories) and adding them to the box along with 20 to 30 calories worth of buffalo sauce.

A 1-ounce packet of Popeyes Bayou Buffalo sauce is 60 calories.

“We’re gonna shake it up,” he says about the ingredients in the box before noting that the meal is about 495 calories, 68 grams of protein, and $25.04.

The minute-long clip, which has scored more than 111,400 views, drew several questions from commenters.

One wanted to know why Ballantine didn’t instead go for five tenders and a small mashed potato (a regular mashed potato with cajun gravy is 110 calories).

“Better protein to calories ratio,” Ballantine explained.

Someone else pointed out the meal’s high sodium content.

“Factors such as sweat, temperature, physical activity, genetics and altitude play a role!” Ballantine reasoned about sodium consumption.

“I tried this. It’s good. Just spicy,” another person shared.

Ballantine visits various fast-food restaurants and grocery stores and makes meal recommendations on his TikTok page.

There are more than 3,000 Popeyes restaurants nationwide.