33 High-Protein Dinners

Getting enough protein at dinner doesn’t have to be boring or complicated. Whether you’re trying to build muscle, lose weight, or just feel more satisfied after meals, protein-packed dinners are the way to go.

They keep you full longer and give your body what it needs to stay strong. The best part?

High-protein meals can be super tasty and fun to make. From juicy chicken dishes to hearty bean bowls, there are so many delicious options.

You don’t need fancy ingredients or hours in the kitchen. These 33 dinner ideas will help you eat well without the stress.

1. Grilled Chicken Breast with Quinoa

Looking for a weeknight dinner that’s both healthy and satisfying? Grilled chicken breast with quinoa is the answer, it’s packed with lean protein to keep you full and energized, plus the whole thing comes together quickly.

This meal is great for meal prep or when you want something tasty without a ton of fuss. The grilled chicken is juicy and flavorful, while quinoa adds a nutty, fluffy base that soaks up all the goodness. Don’t be surprised if it becomes a regular in your dinner rotation!

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 cup quinoa, rinsed
• 2 cups chicken broth or water
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 lemon (zest and juice)
• Fresh parsley, chopped (optional)

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. In a small bowl, mix olive oil, garlic powder, paprika, salt, pepper, and lemon zest. Rub this all over the chicken breasts.
3. Grill chicken for 6–7 minutes per side, until cooked through and juices run clear. Remove, cover with foil, and let rest.
4. Meanwhile, bring chicken broth or water to a boil in a pot. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed.
5. Fluff quinoa with a fork, stir in lemon juice and parsley.
6. Slice chicken and serve over quinoa. Enjoy immediately!

2. Baked Salmon with Sweet Potato

Looking for a protein-packed dinner that’s actually easy to make? Baked salmon with sweet potato is a winner, you get a delicious, filling meal in less than 30 minutes. Salmon is loaded with omega-3’s and protein, while sweet potatoes bring fiber and natural sweetness.

This combo keeps you satisfied and supports muscle recovery, perfect if you’re busy but want to eat well. Plus, cleanup’s a breeze since everything bakes together. Here’s how to make this tasty, nutritious dinner tonight.

Ingredients :

• 2 salmon fillets
• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper, to taste
• 1 lemon, sliced
• Fresh parsley, chopped (optional)

Instructions :

1. Preheat your oven to 400°F (200°C).
2. Toss the sweet potato cubes with olive oil, paprika, garlic powder, salt, and pepper. Spread on a lined baking sheet.
3. Bake sweet potatoes for 10 minutes.
4. Remove sheet, push sweet potatoes to one side, then add salmon fillets. Season salmon with salt and pepper, top with lemon slices.
5. Return to oven, bake 12-15 minutes until salmon flakes easily and sweet potatoes are tender.
6. Sprinkle with fresh parsley, serve hot.

3. Turkey Meatballs with Zucchini Noodles

If you want a protein-packed dinner that feels hearty but won’t weigh you down, try turkey meatballs with zucchini noodles. This dish is a great way to sneak in extra veggies, while keeping things light and fresh.

It’s low-carb, super satisfying, and comes together pretty quickly—making it perfect for busy weeknights or meal prep. Pair these juicy turkey meatballs with a simple marinara and you’ll have a healthy twist on classic comfort food, your family’s probably going to ask for seconds.

Ingredients :

• 1 pound ground turkey
• 1/3 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon dried Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh parsley (optional)
• 2 tablespoons olive oil
• 2 cups marinara sauce
• 4 medium zucchini, spiralized into noodles
• Extra Parmesan, for serving

Instructions :

1. In a bowl, mix together ground turkey, breadcrumbs, Parmesan, egg, garlic, Italian seasoning, salt, pepper, and parsley until just combined.
2. Form into 1-inch meatballs.
3. Heat olive oil in a large skillet over medium heat. Add meatballs, cook until browned on all sides (about 5-7 minutes).
4. Pour marinara sauce over the meatballs, cover and simmer for 8-10 minutes, until meatballs are cooked through.
5. Meanwhile, sauté zucchini noodles in a separate pan for 2-3 minutes until just tender.
6. Serve meatballs and sauce over zucchini noodles, sprinkle with extra Parmesan. Enjoy!

4. Lean Beef Stir-Fry

If you want a quick, protein-packed dinner that doesn’t skimp on flavor, lean beef stir-fry is your go-to. It’s fast, filling, and a great way to get in plenty of veggies without spending hours in the kitchen.

Plus, you can toss in whatever produce you have on hand—this recipe is flexible, so don’t stress if you’re missing something. Lean beef cooks up tender and juicy, and the savory sauce pulls the whole dish together. It’s a weeknight winner for sure.

Ingredients :

• 1 lb lean beef sirloin, thinly sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon cornstarch
• 2 tablespoons water
• 1 tablespoon olive oil
• 1 teaspoon sesame oil (optional)
• Cooked brown rice, for serving

Instructions :

1. In a small bowl, whisk together soy sauce, oyster sauce, cornstarch, and water, set aside.
2. Heat olive oil in a large skillet or wok over medium-high heat.
3. Add beef and cook for 2-3 minutes, until just browned—remove and set aside.
4. Toss in broccoli, bell pepper, snap peas, garlic, and ginger; stir-fry for 3-4 minutes until veggies are crisp-tender.
5. Return beef to the pan, pour in sauce, and stir everything together for 2 minutes until thickened.
6. Drizzle with sesame oil, if using, serve hot over brown rice.

5. Greek Chicken Bowls

Greek Chicken Bowls are a weeknight hero—bright, filling, and way easier than they look. You get juicy marinated chicken, crisp veggies, and a creamy tzatziki, all piled onto fluffy rice.

This is one of those dinners that feels fresh every time, plus it’s loaded with protein so you’ll actually stay full. It’s also super customizable: swap in your favorite veggies or add feta if you want. Whether you’re meal-prepping or just craving Mediterranean flavors, these bowls are a total win.

Ingredients :

• 1 lb boneless, skinless chicken breasts
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt & pepper, to taste
• 2 cups cooked brown rice or quinoa
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• ¼ cup red onion, thinly sliced
• ½ cup tzatziki sauce (store-bought or homemade)

Instructions :

1. In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper. Add chicken and marinate 15–30 minutes.
2. Grill or sear chicken over medium heat until cooked through, about 6–8 minutes per side. Let rest, then slice.
3. Build bowls with rice/quinoa, chicken, tomatoes, cucumber, onion, and a big dollop of tzatziki.
4. Garnish with extra lemon, fresh herbs, or feta if you like. Serve immediately.

6. Tuna Steaks with Asparagus

Looking for a dinner that’s healthy, filling, and super quick? Tuna steaks with asparagus check all the boxes. Tuna is packed with lean protein and omega-3s, asparagus brings crunch and vitamins, and the whole meal comes together in under 20 minutes.

It’s fancy enough for guests but easy enough for a busy weeknight—plus, you’ll only need one pan, so cleanup’s a breeze. Whether you’re a seafood lover or just want to mix up your dinner routine, this recipe’s a total win.

Ingredients:

• 2 tuna steaks (about 6 oz each)
• 1 bunch asparagus, ends trimmed
• 2 tbsp olive oil
• 1 lemon (zested and juiced)
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt and black pepper, to taste

Instructions:

1. Pat tuna steaks dry, season both sides with salt, pepper, and oregano.
2. Toss asparagus with 1 tbsp olive oil, half the lemon zest, and a pinch of salt.
3. Heat 1 tbsp olive oil in a large skillet over medium-high heat.
4. Sear tuna steaks for 2-3 minutes per side (for medium-rare), remove and set aside.
5. In the same pan, add asparagus and cook for 4-5 minutes, stirring occasionally.
6. Add garlic, cook 1 minute more, then finish with remaining lemon zest and juice.
7. Serve tuna steaks over asparagus, drizzle with any pan juices.

7. Protein-Packed Lentil Curry

Protein-Packed Lentil Curry is a weeknight lifesaver—hearty, budget-friendly, and bursting with flavor. Lentils are a powerhouse of plant-based protein, making them perfect for anyone looking to eat healthier or cut back on meat.

This curry is loaded with spices, veggies, and creamy coconut milk, its simple enough for beginners but tasty enough to impress. You can serve it over rice, scoop it up with naan, or enjoy it on its own. Plus, it makes amazing leftovers for lunch the next day.

Ingredients:

• 1 cup dried brown or green lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 (14 oz) can diced tomatoes
• 1 (14 oz) can coconut milk
• 2 cups vegetable broth
• 2 cups chopped spinach or kale
• Salt and pepper, to taste
• Fresh cilantro, for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, sauté until soft (about 5 minutes).
2. Stir in garlic, ginger, curry powder, cumin, and turmeric, cook for 1 minute until fragrant.
3. Add lentils, diced tomatoes (with juices), coconut milk, and vegetable broth. Bring to a boil.
4. Reduce heat, cover, and simmer for 25–30 minutes, stirring occasionally, until lentils are tender.
5. Stir in spinach or kale, cook for another 2–3 minutes until wilted.
6. Season with salt and pepper. Serve hot, topped with cilantro if you like.

8. Grilled Shrimp Skewers

Looking for a quick, protein-packed dinner that feels a little fancy? Grilled shrimp skewers are your answer—they’re easy, flavorful, and perfect for busy nights or casual get-togethers.

Shrimp cook lightning-fast on the grill, soaking up marinades like a sponge, so you get maximum flavor with minimum effort. Serve them with a side of rice or salad, and you’ve got a meal that hits all the right notes. Plus, cleaning up is a breeze, which is always a win.

Ingredients :

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• Juice of 1 lemon
• 1 teaspoon smoked paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon chopped fresh parsley (optional)
• Lemon wedges, for serving
• Skewers (if wooden, soak in water for 20 minutes)

Instructions :

1. In a bowl, whisk together olive oil, garlic, lemon juice, paprika, salt, and pepper.
2. Add shrimp, toss to coat, and marinate for 15–20 minutes.
3. Preheat your grill (or grill pan) to medium-high heat.
4. Thread shrimp onto skewers.
5. Grill 2–3 minutes per side, until shrimp are pink and opaque.
6. Sprinkle with parsley and serve with lemon wedges. Enjoy!

9. Chicken Fajita Bowls

Chicken Fajita Bowls are a weeknight lifesaver—flavorful, filling, and easy to customize. Think sizzling chicken, colorful peppers, and all your favorite toppings piled onto rice or quinoa.

They’re loaded with lean protein and veggies, so you get that satisfying Tex-Mex taste without the heaviness of a restaurant fajita platter. Plus, you can meal prep these bad boys ahead of time for quick lunches, or let everyone in the family build their own bowl on busy nights. Let’s make dinner a little more exciting!

Ingredients:

• 1 lb chicken breast, thinly sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 small red onion, sliced
• 2 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 2 cups cooked rice or quinoa
• Optional toppings: avocado, salsa, shredded cheese, chopped cilantro, lime wedges, sour cream

Instructions:

1. In a large bowl, toss chicken with 1 tbsp olive oil, chili powder, cumin, paprika, garlic powder, and salt.
2. Heat the remaining olive oil in a large skillet over medium-high. Add chicken, cook until golden and cooked through (about 5–7 minutes). Remove and set aside.
3. In the same skillet, add peppers and onions, sauté until slightly charred and tender (about 4–5 minutes).
4. Divide rice or quinoa among bowls. Top with chicken, peppers, and onions.
5. Add your favorite toppings and serve immediately!

10. Baked Cod with Broccoli

Baked cod with broccoli is your go-to for a simple, high-protein dinner that’s packed with nutrition and flavor. Cod is lean, mild, and cooks quickly, while broccoli adds fiber and vitamins to round out your plate.

You can prep this dish in under 10 minutes—it’s perfect for busy weeknights when you want something healthy but don’t want to spend hours in the kitchen. Plus, cleanup’s a breeze since everything bakes on one pan, making your evenings a little bit easier.

Ingredients:

• 2 cod fillets (about 6 oz each)
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon lemon zest
• Juice from ½ lemon
• Salt and black pepper, to taste
• Optional: fresh parsley, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Arrange broccoli florets on the baking sheet, drizzle with half the olive oil, and sprinkle with salt, pepper, and half the garlic powder. Toss to coat.
3. Lay cod fillets next to the broccoli. Brush with remaining olive oil, sprinkle with garlic powder, lemon zest, salt, and pepper.
4. Squeeze lemon juice over the cod and broccoli.
5. Bake for 15-18 minutes, until the cod flakes easily and broccoli is tender.
6. Garnish with fresh parsley if you’d like, serve immediately.

11. Turkey Chili

Turkey Chili

Turkey chili is a weeknight winner—hearty, high-protein, and super easy to customize. It’s lighter than beef chili but just as satisfying, and you can bump up the veggies or spice if you want.

This recipe is perfect for meal prep, it freezes well, and makes delicious leftovers (even better the next day). Whether you’re feeding a family or just want something cozy and filling after a long day, turkey chili’s a go-to. Grab your favorite toppings, and let’s get cooking!

Ingredients:

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 bell pepper, diced
• 1 (15-oz) can kidney beans, rinsed and drained
• 1 (15-oz) can black beans, rinsed and drained
• 1 (28-oz) can crushed tomatoes
• 2 tbsp tomato paste
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• ½ tsp salt
• ¼ tsp black pepper
• 1 cup chicken broth

Instructions:

1. Heat olive oil in a large pot over medium heat, add onion and bell pepper; cook 3-4 minutes until softened.
2. Stir in garlic, cook 1 minute. Add ground turkey, breaking it up, cook until browned.
3. Mix in chili powder, cumin, smoked paprika, salt, and pepper; cook 1 minute.
4. Add beans, crushed tomatoes, tomato paste, and chicken broth. Stir well.
5. Bring to a boil, then reduce heat and simmer uncovered for 20-25 minutes, stirring occasionally.
6. Taste, add more salt or spice if needed. Serve hot with your favorite toppings!

12. Egg and Vegetable Scramble

Egg and Vegetable Scramble is a weeknight hero—it’s fast, flexible, and loaded with protein. Perfect for cleaning out your fridge and satisfying your hunger, this dish works for breakfast, lunch, or dinner.

You can use almost any veggie you have on hand, so don’t stress about having the “right” ingredients. Plus, it’s easy to double for meal prep or family meals. Serve it solo, or wrap it up in a tortilla for a quick burrito. Let’s get scrambling!

Ingredients:

• 4 large eggs
• 1/4 cup milk (any kind)
• 1 cup spinach, chopped
• 1/2 red bell pepper, diced
• 1/4 cup onion, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup feta or shredded cheese (optional)
• 1 tbsp olive oil
• Salt and pepper, to taste

Instructions:

1. In a bowl, whisk eggs with milk, salt, and pepper.
2. Heat olive oil in a large skillet over medium heat. Add onion and bell pepper, cook 2-3 minutes until softened.
3. Stir in spinach and tomatoes, cook another minute.
4. Pour egg mixture over veggies, let set for 30 seconds, then gently stir and scramble until just cooked.
5. Sprinkle with cheese if using, cook 1 more minute. Serve hot, enjoy your scramble’s protein punch!

13. Chickpea Power Salad

Chickpea Power Salad is your go-to answer for a quick, protein-packed dinner that doesn’t skimp on flavor. It’s hearty, fresh, and super easy to throw together after a long day. Chickpeas are the star, bringing plant-based protein and a satisfying bite, while crunchy veggies and a zesty dressing tie it all together.

Whether you’re vegetarian, looking to eat lighter, or just want a break from boring salads, this recipe is here to prove salads can be the main event, not just a sidekick.

Ingredients :

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/4 red onion, thinly sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1/4 cup Kalamata olives, pitted and halved
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper, to taste

Instructions :

1. In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, feta, parsley, and olives.
2. In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine everything evenly.
4. Taste and adjust seasoning if needed, then serve immediately or chill for 30 minutes for extra flavor.

14. Grilled Pork Tenderloin

If you’re looking for a protein-packed dinner that feels fancy but is secretly simple, grilled pork tenderloin is your answer. This lean cut cooks quickly on the grill, stays juicy, and takes on whatever flavors you throw at it.

Plus, it’s just as good for meal prep as it is for a weeknight dinner—slice it up and add to salads or grain bowls. Grab your favorite marinade or rub, fire up the grill, and get ready for a meal that’ll impress with minimal effort.

Ingredients :

• 1 pork tenderloin (about 1–1.5 lbs)
• 2 tbsp olive oil
• 2 tbsp soy sauce
• 2 tbsp honey or maple syrup
• 2 garlic cloves, minced
• 1 tsp smoked paprika
• 1 tsp salt
• ½ tsp black pepper

Instructions :

1. In a bowl, whisk together olive oil, soy sauce, honey, garlic, paprika, salt, and pepper.
2. Place pork tenderloin in a resealable bag or shallow dish, pour the marinade over it, and turn to coat. Marinate at least 30 minutes (up to 8 hours in the fridge).
3. Preheat grill to medium-high. Remove tenderloin from marinade, shake off excess.
4. Grill pork, turning occasionally, for 15–20 minutes or until internal temp reaches 145°F.
5. Rest 5 minutes before slicing, serve hot.

15. Black Bean and Quinoa Burrito Bowl

Looking for a dinner that packs in plant-based protein, fills you up, and tastes amazing? You’ve got to try a Black Bean and Quinoa Burrito Bowl. It’s loaded with fiber, protein, and fresh flavor, so it’s great for meal prep or a weeknight dinner.

Plus, you can customize it with your favorite toppings—think creamy avocado, crunchy lettuce, or spicy salsa. It comes together quickly, it’s budget-friendly, and cleanup is a breeze. Here’s how to make it:

Ingredients :

• 1 cup quinoa, rinsed
• 2 cups water
• 1 (15 oz) can black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, diced
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper, to taste
• 1 tbsp olive oil
• Juice of 1 lime
• Avocado, salsa, and chopped cilantro (for topping)

Instructions :

1. In a medium saucepan, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes, or until water is absorbed. Fluff with a fork.
2. While quinoa cooks, heat olive oil in a skillet over medium heat. Add bell pepper, red onion, and corn, sauté for 4-5 minutes until softened.
3. Stir in black beans, cumin, chili powder, salt, and pepper; cook for 2 more minutes, just until heated through.
4. To assemble, divide quinoa among bowls. Top with the bean mixture, cherry tomatoes, and your favorite toppings—like avocado, salsa, and cilantro.
5. Squeeze fresh lime juice over each bowl, serve warm, and enjoy!

16. Chicken Tikka Masala

Chicken Tikka Masala is a classic Indian-inspired dish that’s easy to make at home, and it packs a protein punch. Creamy, tangy tomato sauce coats tender, spiced chicken; all you need is some rice or naan to make it a filling dinner.

If you’re new to making curries, don’t worry—this version is simplified, but it doesn’t skimp on flavor. Whether you’re meal prepping or cooking for the family, this dinner is sure to become one of your go-to’s, you’ll love how satisfying it is.

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into chunks
• 1 cup plain Greek yogurt
• 1 tbsp lemon juice
• 2 tsp garam masala
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp salt
• 2 tbsp olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 can (15 oz) tomato sauce
• 1/2 cup heavy cream (or coconut milk for dairy-free)
• Fresh cilantro, for garnish

Instructions:

1. In a bowl, mix chicken, yogurt, lemon juice, 1 tsp garam masala, cumin, paprika, and salt. Marinate for at least 20 minutes (or up to overnight).
2. Heat 1 tbsp oil in a large skillet over medium-high heat. Add chicken (shaking off excess marinade) and cook until browned, about 5-6 minutes. Remove and set aside.
3. Add remaining oil to the pan, sauté onion until soft. Stir in garlic and ginger, cooking 1 minute more.
4. Sprinkle in remaining garam masala, then pour in tomato sauce. Simmer 5 minutes.
5. Return chicken to the pan, stir in cream, and simmer another 5-10 minutes until chicken is cooked through.
6. Garnish with cilantro, serve hot with rice or naan.

17. Baked Tofu with Edamame

Craving something hearty and plant-based that doesn’t skimp on protein? Baked tofu with edamame is your go-to weeknight meal—it’s simple, satisfying, and surprisingly flavorful. Tofu gets a savory marinade that crisps up in the oven, while the edamame adds a pop of color and extra protein punch.

This recipe is perfect for meal prep or a quick dinner, you can toss everything together in under an hour. Serve over rice, quinoa, or even leafy greens for a filling, balanced meal.

Ingredients:

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 1 cup shelled edamame (thawed if frozen)
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp maple syrup or honey
• 2 garlic cloves, minced
• 1 tsp grated fresh ginger
• 1 tbsp cornstarch
• 1 tbsp olive oil
• Sesame seeds and sliced scallions, for garnish

Instructions:

1. Preheat your oven to 400°F (200°C), line a baking sheet with parchment paper.
2. In a bowl, whisk together soy sauce, sesame oil, rice vinegar, maple syrup, garlic, and ginger.
3. Toss tofu cubes in the marinade, let sit for 10-15 minutes.
4. Sprinkle cornstarch over the tofu, toss to coat evenly.
5. Spread tofu on the baking sheet, drizzle with olive oil.
6. Bake for 25 minutes, flipping halfway, until golden and crisp.
7. Five minutes before tofu is done, add edamame to the baking sheet.
8. Serve hot, garnished with sesame seeds and scallions. Enjoy!

18. Beef and Vegetable Kabobs

Kabobs are the ultimate weeknight dinner—quick, customizable, and high in protein. These beef and vegetable kabobs pack plenty of flavor, and you can mix and match veggies based on what’s in your fridge.

Plus, they’re just as tasty grilled outside or cooked under your broiler. Serve them over rice, with pita, or just eat them straight off the stick. These kabobs are a fun way to get your protein and veggies in one go, so dinner feels like less of a chore.

Ingredients:

• 1 lb sirloin steak, cut into 1-inch cubes
• 1 red bell pepper, cut into 1-inch pieces
• 1 zucchini, sliced into ½-inch rounds
• 1 red onion, cut into chunks
• 2 tbsp olive oil
• 2 tbsp soy sauce
• 1 tbsp lemon juice
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt and pepper, to taste
• Wooden or metal skewers

Instructions:

1. In a large bowl, whisk olive oil, soy sauce, lemon juice, garlic, oregano, salt, and pepper.
2. Add steak cubes, toss to coat, and marinate for at least 20 minutes (or up to 2 hours in the fridge).
3. Thread steak, bell pepper, zucchini, and onion onto skewers, alternating pieces.
4. Preheat your grill or broiler to medium-high.
5. Grill kabobs for 8–10 minutes, turning occasionally, until beef is cooked to your liking and veggies are slightly charred.
6. Serve hot, don’t forget your favorite sauce or side!

19. Salmon Patties with Spinach

Salmon patties with spinach are a weeknight dinner hero—packed with protein, omega-3s, and iron, they’re way more exciting than your average fish dish. These golden, savory patties are quick to throw together from pantry staples and leftover greens, so you can whip them up even on your busiest days.

Bonus: they’re super versatile! Serve them with salad, tuck into a sandwich, or pair with a tangy yogurt sauce. If you’re looking for a meal that’s healthy, satisfying, and ready in 25 minutes, this recipes for you.

Ingredients:

• 2 cans (5 oz each) salmon, drained and flaked
• 1 cup fresh spinach, chopped (or ½ cup frozen, thawed and squeezed dry)
• 2 large eggs
• ⅓ cup breadcrumbs (panko or regular)
• 2 green onions, sliced
• 1 tablespoon Dijon mustard
• ½ teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons olive oil, for frying

Instructions:

1. In a large bowl, mix salmon, spinach, eggs, breadcrumbs, green onions, mustard, garlic powder, salt, and pepper until well combined.
2. Form mixture into 6 patties, pressing gently so they hold together.
3. Heat olive oil in a large skillet over medium heat.
4. Cook patties for 3-4 minutes per side, until golden and cooked through.
5. Serve hot with your favorite sauce or a squeeze of lemon!

20. Turkey and Veggie Meatloaf

If you’re craving classic comfort food but want a lighter, protein-packed twist, this Turkey and Veggie Meatloaf is your new weeknight hero. Swapping out beef for lean ground turkey cuts the fat, while sneaking in hearty veggies adds both fiber and flavor—plus, it’s a sneaky way to get picky eaters to eat their greens. It’s easy to prep ahead, slices beautifully for leftovers, and pairs perfectly with almost any side. This is one of those dinners you’ll want to keep on repeat.

Ingredients:

• 1 lb ground turkey
• 1 cup finely chopped zucchini
• 1 small carrot, grated
• 1/2 cup onion, finely diced
• 2 cloves garlic, minced
• 1/2 cup rolled oats
• 1 egg
• 2 tbsp ketchup (plus extra for topping)
• 1 tbsp Worcestershire sauce
• 1 tsp dried Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat your oven to 375°F (190°C), line a loaf pan with parchment paper or lightly grease it.
2. In a large bowl, combine ground turkey, zucchini, carrot, onion, garlic, oats, egg, ketchup, Worcestershire, Italian seasoning, salt, and pepper.
3. Mix everything until just combined—don’t overwork it.
4. Press the mixture into your prepared loaf pan, smoothing the top.
5. Spread a thin layer of ketchup over the top for extra flavor.
6. Bake for 45-50 minutes, until the loaf is cooked through and the top is slightly caramelized.
7. Let it cool for 10 minutes before slicing. Serve with your favorite sides!

21. Protein Pasta with Chicken

Looking for a high-protein dinner that doesn’t feel like a gym meal? Protein pasta with chicken is hearty, satisfying, and super easy to whip up on a busy night. You’ll get a double hit of protein from the chicken and the special pasta, plus all the comfort of a classic Italian dish. This is one of those dinners that actually fills you up, and you can easily tweak it with your favorite veggies or seasonings. Give it a try when you want something healthy but crave something cozy.

Ingredients:

• 8 oz protein pasta (like Barilla Protein+ or chickpea pasta)
• 2 boneless, skinless chicken breasts
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 2 cups baby spinach
• 1/2 cup grated parmesan cheese
• Salt and pepper, to taste

Instructions:

1. Cook the protein pasta according to package instructions, drain and set aside.
2. While the pasta cooks, season chicken breasts with salt and pepper. Heat olive oil in a large skillet over medium heat, add chicken and cook 6-7 minutes per side or until cooked through. Remove, let rest, then slice.
3. In the same skillet, sauté garlic for 30 seconds. Add cherry tomatoes, cook until softened.
4. Toss in spinach until just wilted, then add the cooked pasta and sliced chicken.
5. Sprinkle with parmesan, toss everything together, and serve warm.

22. Grilled Halibut with Green Beans

If you’re craving a quick, healthy dinner that doesn’t skimp on flavor, grilled halibut with green beans is a winner. This meal is packed with lean protein and vibrant veggies, making it perfect for busy weeknights or a relaxed weekend meal. Halibut’s firm, flaky texture holds up beautifully on the grill, while green beans add crunch and color, this combo will leave you satisfied without weighing you down. Plus, you’ll only need a handful of ingredients and about 25 minutes to get dinner on the table.

Ingredients:

• 2 halibut fillets (about 6 oz each)
• 8 oz fresh green beans, trimmed
• 2 tbsp olive oil, divided
• 1 lemon (zested and juiced)
• 1 garlic clove, minced
• 1 tsp dried oregano
• Salt and black pepper
• Optional: fresh parsley for garnish

Instructions:

1. Preheat the grill (or grill pan) to medium-high heat.
2. Toss green beans with 1 tbsp olive oil, half the lemon zest, salt, and pepper. Set aside.
3. Pat halibut fillets dry, brush with remaining olive oil, garlic, oregano, lemon zest, salt, and pepper.
4. Grill the green beans (using a grill basket if you have one) for 6-7 minutes, stirring occasionally, until lightly charred and tender.
5. Place halibut on the grill, cook for 3-4 minutes per side or until the fish flakes easily.
6. Squeeze lemon juice over both the fish and beans, garnish with parsley if you like, and serve immediately.

23. Chicken Caesar Salad

Chicken Caesar Salad is a total classic—it’s filling, flavorful, and packs a punch of protein. This isn’t just any old salad, it’s the kind of dinner that leaves you satisfied but not sluggish. You get juicy chicken, crisp romaine, crunchy croutons, and a creamy dressing that ties it all together. Whether you’re meal-prepping for the week or whipping up a quick dinner after work, this recipe’s got your back. Plus, it’s super easy to customize if you want to add extra protein or toss in some veggies.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 large head romaine lettuce, chopped
• 1/2 cup Caesar dressing (store-bought or homemade)
• 1/4 cup grated Parmesan cheese
• 1 cup croutons
• Optional: lemon wedges, cherry tomatoes

Instructions:

1. Preheat a grill pan or skillet over medium-high heat. Rub chicken breasts with olive oil, garlic powder, salt, and pepper.
2. Cook chicken for 5-6 minutes per side, until golden and cooked through. Let rest, then slice.
3. In a big bowl, toss lettuce with Caesar dressing and Parmesan, add sliced chicken on top.
4. Sprinkle croutons over the salad, toss gently.
5. Serve right away with lemon wedges or cherry tomatoes, if you like.

24. Tempeh Stir-Fry

Tempeh stir-fry is a plant-based protein powerhouse, it’s filling, fast, and packs a ton of flavor. If you’re looking to cut down on meat but still want something that’s satisfying, this one’s for you. Tempeh soaks up sauces beautifully and gets nice and crispy around the edges, plus you can swap in whatever veggies you have. It’s weeknight-friendly, meal-prep approved, and perfect for anyone who wants a healthy, delicious dinner without fuss.

Ingredients :

• 8 oz tempeh, sliced into thin strips
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas
• 2 tbsp soy sauce
• 1 tbsp maple syrup or honey
• 1 tbsp rice vinegar
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 2 tbsp sesame oil (divided)
• 1 tbsp cornstarch (optional, for crispiness)
• Cooked rice, for serving
• Sesame seeds and green onions, for garnish

Instructions :

1. If you like crispy tempeh, toss slices in cornstarch.
2. Heat 1 tbsp sesame oil in a large skillet over medium-high, add tempeh, and cook until golden on both sides (about 5 minutes). Remove and set aside.
3. In the same pan, add remaining oil, then stir-fry broccoli, bell pepper, and snap peas for 3-4 minutes until just tender.
4. Mix soy sauce, maple syrup, rice vinegar, garlic, and ginger in a bowl.
5. Return tempeh to the pan, pour sauce over everything, and toss to coat; stir-fry another 2 minutes.
6. Serve hot over rice, sprinkle with sesame seeds and green onions.

25. Baked Chicken Thighs with Cauliflower

If you want a super simple, high-protein dinner that practically cooks itself, baked chicken thighs with cauliflower is where it’s at. This dish is perfect for busy weeknights, the oven does all the hard work while you kick back. Chicken thighs stay juicy and flavorful, while cauliflower gets golden and crisp around the edges—plus, you only need one pan and minimal prep. It’s healthy comfort food with just the right amount of effort.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 medium head cauliflower, cut into florets
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1/2 tsp dried thyme
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 425°F (220°C).
2. On a large rimmed baking sheet, toss cauliflower with 1 tbsp olive oil, half the paprika, garlic powder, thyme, salt, and pepper.
3. Pat chicken thighs dry, rub with remaining olive oil and spices, season generously.
4. Nestle chicken thighs among the cauliflower florets.
5. Bake for 30-35 minutes, until the thighs are golden and the cauliflower is tender and browned.
6. Garnish with parsley before serving, you can serve right from the pan for easy cleanup.

26. Shrimp and Avocado Salad

Shrimp and Avocado Salad is one of those dinners that feels fancy but comes together in minutes. Juicy shrimp, creamy avocado, and crisp veggies make this salad refreshing and satisfying, plus it’s packed with protein to keep you full. It’s perfect for busy weeknights or a light lunch, you’ll love how easy it is to throw together. No need to turn on the oven—just a quick sauté and you’re done! Here’s how to make it.

Ingredients :

• 1 lb large shrimp, peeled and deveined
• 1 ripe avocado, diced
• 2 cups mixed salad greens
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tbsp olive oil
• Juice of 1 lime
• 1 garlic clove, minced
• Salt and black pepper, to taste

Instructions :

1. In a skillet, heat 1 tbsp olive oil over medium-high heat. Add shrimp, garlic, salt, and pepper, cook for 2-3 minutes per side until shrimp are pink and opaque. Let cool slightly.
2. In a large bowl, combine salad greens, cherry tomatoes, red onion, and avocado.
3. Add shrimp on top, toss gently.
4. Drizzle with remaining olive oil and lime juice, season with extra salt and pepper if needed.
5. Serve immediately, enjoy the freshness!

27. Turkey Stuffed Bell Peppers

Turkey stuffed bell peppers are a classic, satisfying dinner that packs in protein without skimping on taste. These peppers make healthy eating feel easy—they’re colorful, filling, and great for meal prep or weeknight dinners. The ground turkey keeps things lean, while the veggies and a touch of cheese add flavor and comfort. You’ll love how customizable they are, too—switch up the spices or add your favorite toppings. Whether you’re feeding a family or just want leftovers for lunch, these stuffed peppers are a winner.

Ingredients :

• 4 large bell peppers, any color
• 1 lb ground turkey
• 1 cup cooked brown rice
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup canned diced tomatoes (drained)
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/2 tsp black pepper
• 3/4 cup shredded mozzarella cheese

Instructions :

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes, set aside.
3. In a skillet over medium heat, cook the ground turkey and onion until browned. Add garlic, cook for 1 more minute.
4. Stir in rice, diced tomatoes, Italian seasoning, salt, and pepper. Cook for 2-3 minutes to heat through.
5. Stuff each bell pepper with the turkey mixture, place in a baking dish.
6. Top with mozzarella cheese, cover with foil.
7. Bake for 30 minutes, then uncover and bake an additional 10 minutes until the cheese is bubbly.
8. Let cool slightly before serving. Enjoy!

28. Grilled Steak with Brussels Sprouts

There’s nothing quite like a juicy grilled steak, especially when it’s paired with crispy, caramelized Brussels sprouts. This high-protein dinner is a weeknight winner—it’s simple, hearty, and loaded with flavor. Steak gives you that satisfying protein punch while Brussels sprouts add fiber and a touch of earthiness. You can have this meal ready in about 30 minutes, making it perfect for busy evenings. Whether you’re a grill newbie or a pro, this combo will quickly become one of your go-to’s for a fuss-free, balanced plate.

Ingredients :

• 2 (6-ounce) sirloin steaks
• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• ½ teaspoon smoked paprika (optional)
• 1 tablespoon balsamic vinegar (for sprouts)

Instructions :

1. Preheat your grill to medium-high.
2. Toss Brussels sprouts with 1 tablespoon olive oil, garlic, half the salt and pepper, and smoked paprika.
3. Grill sprouts in a grill basket (or on foil) for 12-15 minutes, stirring halfway, until browned and tender.
4. Meanwhile, rub steaks with remaining olive oil, salt, and pepper.
5. Grill steaks 4-5 minutes per side for medium-rare, or to your preferred doneness.
6. Rest steaks 5 minutes, slice against the grain.
7. Drizzle Brussels sprouts with balsamic vinegar and serve alongside steak. Dig in!

29. Chicken Protein Curry

Craving something hearty, healthy, and packed with flavor? Chicken Protein Curry is your weeknight winner. This dish is loaded with lean protein, thanks to skinless chicken breast, and it’s brimming with warming spices for a satisfying meal that doesn’t feel like diet food. Plus, you can whip it up in about 30 minutes—perfect for busy nights when you want something filling without fuss. Serve it over rice or with naan for a complete dinner, and leftovers taste even better the next day.

Ingredients:

• 1 lb chicken breast, diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp ginger, grated
• 1 can (14 oz) diced tomatoes
• 1/2 cup Greek yogurt
• 2 tbsp curry powder
• 1/2 tsp turmeric
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1 tbsp olive oil
• Salt and pepper, to taste
• Fresh cilantro, for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add onion, cook until softened (about 3 minutes).
2. Stir in garlic and ginger, cook for 1 minute.
3. Add diced chicken, season with salt and pepper, cook until browned on all sides.
4. Sprinkle in curry powder, turmeric, cumin, and chili powder, stir well to coat the chicken.
5. Pour in diced tomatoes, simmer for 10 minutes, letting the flavors meld.
6. Reduce heat to low; stir in Greek yogurt until creamy.
7. Cook for another 2-3 minutes, then taste and adjust seasoning if needed.
8. Serve hot, topped with fresh cilantro.

30. Baked Trout with Kale

Looking for a dinner that’s both healthy and seriously satisfying? Baked trout with kale is your ticket. This protein-packed meal comes together in under 30 minutes, making it a weeknight hero. Trout’s mild flavor pairs perfectly with garlicky kale, and it all bakes on one sheet pan for easy cleanup. Plus, you’ll get a dose of omega-3s and plenty of greens without fuss. Even if you’re not a kitchen pro, you can totally pull this off—just follow the steps and enjoy a restaurant-worthy plate at home.

Ingredients:

• 2 trout fillets (about 6 oz each)
• 1 bunch kale, stems removed and leaves torn
• 2 tbsp olive oil, divided
• 2 garlic cloves, minced
• 1 lemon (zest and juice)
• Salt and pepper to taste
• 1 tsp smoked paprika (optional)

Instructions:

1. Preheat oven to 400°F (200°C); line a baking sheet with parchment.
2. In a bowl, toss kale with 1 tbsp olive oil, garlic, salt, and pepper. Spread evenly on the baking sheet.
3. Place trout fillets skin-side down on top of the kale. Drizzle with remaining olive oil, sprinkle with lemon zest, smoked paprika (if using), and a pinch of salt and pepper.
4. Bake for 13-15 minutes, until trout flakes easily with a fork and kale is crispy.
5. Squeeze lemon juice over everything before serving, enjoy your protein-rich meal!

31. Lean Ground Turkey Tacos

Looking for a quick, healthy dinner that doesn’t skimp on flavor? Lean ground turkey tacos are your weeknight hero. They’re packed with protein, super customizable, and come together in about 20 minutes—perfect for busy evenings or meal prep. Plus, turkey’s mild taste soaks up all the delicious taco seasonings you throw at it. Whether you pile on fresh veggies, go heavy on salsa, or add a dollop of Greek yogurt instead of sour cream, these tacos are easy to make your own. Let’s get started!

Ingredients:

• 1 lb lean ground turkey (93% or higher)
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 packet (or 2 tablespoons) taco seasoning
• 1/4 cup water
• 8 small corn or flour tortillas
• Optional toppings: shredded lettuce, diced tomatoes, salsa, avocado, shredded cheese, Greek yogurt

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add diced onion, cook for 2-3 minutes until softened.
2. Add ground turkey and garlic, breaking up the meat with a spoon. Cook until turkey is browned and cooked through.
3. Sprinkle in taco seasoning, pour in water, and stir. Simmer for 2-3 minutes until the mixture thickens.
4. Warm tortillas in a skillet or microwave.
5. Spoon turkey mixture into tortillas, add your favorite toppings, and serve right away. Enjoy your protein-packed tacos!

32. Cottage Cheese Protein Bowl

Craving something quick, filling, and packed with protein? Meet the Cottage Cheese Protein Bowl. This easy dinner is a lifesaver on busy nights: no stove, no fuss, just pure flavor and nutrition. Cottage cheese is the star here, providing a creamy base that’s loaded with protein and calcium. Pile on fresh veggies, crunchy seeds, and a drizzle of olive oil for a bowl that’s as satisfying as it is healthy. Customize it with whatever toppings you have, you really can’t go wrong with this one.

Ingredients :

• 1 cup low-fat cottage cheese
• ½ cup cherry tomatoes, halved
• ½ cup cucumber, diced
• ¼ avocado, sliced
• 2 tbsp roasted chickpeas or edamame
• 1 tbsp pumpkin seeds
• 1 tsp olive oil
• Salt and pepper, to taste
• Optional: chopped fresh herbs (like dill or chives)

Instructions :

1. Spoon cottage cheese into a bowl.
2. Arrange tomatoes, cucumber, avocado, and chickpeas or edamame on top.
3. Sprinkle with pumpkin seeds.
4. Drizzle with olive oil, then season with salt and pepper.
5. Top with fresh herbs if you like.
6. Grab a spoon and dig in!

33. Grilled Chicken and Vegetable Medley

Grilled Chicken and Vegetable Medley is a weeknight hero—simple, colorful, and loaded with lean protein. If you want a meal that delivers on flavor without much fuss, this one’s for you. Chicken breast is marinated to juicy perfection, then grilled alongside a vibrant mix of veggies, its’s a dish that’s as easy to clean up as it is to make. Perfect for meal prep or a quick dinner when you’re short on time, you’ll come back to this recipe again and again.

Ingredients :

• 2 boneless, skinless chicken breasts
• 1 red bell pepper, chopped
• 1 zucchini, sliced
• 1 red onion, cut into chunks
• 1 cup cherry tomatoes
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp salt
• ½ tsp black pepper

Instructions :

1. In a bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
2. Add chicken breasts to the marinade, tossing to coat. Let sit for at least 15 minutes.
3. Preheat grill (or grill pan) to medium-high heat.
4. Thread vegetables onto skewers or toss in a grill basket.
5. Grill chicken for 5-6 minutes per side, until cooked through. Grill vegetables until tender and lightly charred, about 8-10 minutes.
6. Serve sliced chicken over veggies, enjoy immediately!