20 Easy High-Protein Dinner Recipes to Try This Week

Getting enough protein in your diet is essential for health, muscle growth, and metabolism. The recommended daily intake of protein is 0.36 grams per pound of body weight, which usually equates to around 50 grams per day for most women and 70-80 grams for most men. However, many people struggle to reach this goal at dinner time. Fear not - these 20 easy high-protein dinner recipes will help you meet your daily needs in a delicious way. Each recipe provides at least 20 grams of protein per serving, making it easy to get optimal amounts of this macronutrient with dinner.

1. Grilled Chicken Kebabs with Vegetables (25g protein)

These colorful kebabs are an easy High-Protein Dinner Recipe. Alternate chunks of chicken breast and assorted veggies like bell peppers, zucchini, and cherry tomatoes onto skewers. Drizzle with olive oil, salt, and pepper, and grill until chicken is cooked through. Serve hot off the grill with a side of brown rice.

(https://www.wholesomeyum.com/)

2. Tuna Salad (25g protein)

For a quick and easy meal, whip up a batch of tuna salad. Drain and flake two (6-ounce) cans of tuna and mix with mayonnaise, diced celery, chopped onions, pickle relish, salt, and pepper. Serve on bread, a baked potato, or lettuce wraps for a protein-packed meal.

(https://www.eatingwell.com/)

3. Salmon with Roasted Vegetables (25g protein)

Roasting salmon and vegetables together results in a healthy one-pan meal. Place salmon fillets on a baking sheet and surround them with cut broccoli, cauliflower, carrots, and potatoes that have been tossed with olive oil. Season this high-protein dinner recipe with salt, pepper, garlic, and herb of choice. Roast at 400°F until fish is opaque and veggies are tender.

(https://www.eatingwell.com/) 

4. Steak Stir Fry (30g protein)

Thinly slice flank or sirloin steak across the grain and stir fry with assorted bell peppers, Snap Peas, bean sprouts, broccoli, mushrooms, minced garlic, and ginger. Toss sauce made from low-sodium soy sauce, rice vinegar, sesame oil and Sriracha. Serve over rice or quinoa.

(https://momsdish.com/) 

5. Turkey Burgers (25g protein)

Form ground turkey into patties and season as desired - taco seasoning, Italian seasoning, and pesto are all tasty options. Grill or pan-fry until no longer pink inside. Serve this high-protein dinner on buns with all the fixings like lettuce, tomato, onion, and avocado.

(https://keviniscooking.com/)

6. Shrimp Tacos (25g protein)

Sauté shrimp in a little olive oil with chili powder, cumin, and lime juice until just pink. Spoon into warmed corn or flour tortillas along with shredded cabbage, pico de gallo, and avocado. A squeeze of fresh lime ties it all together.

(https://www.wellplated.com/)

7. Beef and Broccoli (30g protein)

Stir fry chopped beef steak with broccoli florets, carrots, garlic, and ginger in oyster sauce. Toss with cooked brown rice or lo mein noodles for an Asian-inspired meal. This high-protein dinner is great with an egg roll or two.

(https://natashaskitchen.com/)

8. Chicken Parmesan (30g protein)

Pound and bread chicken cutlets with seasoned breadcrumbs and parmesan. Bake until crispy then top with marinara sauce and mozzarella. Bake until cheese is melted and bubbly. Serve over pasta or with a salad.

(https://www.bonappetit.com/recipe/bas-best-chicken-parm)

9. Protein Power Bowl (30g protein)

Make a filling and balanced bowl by assembling grilled or baked chicken, hard-boiled eggs, black or pinto beans, quinoa or rice, and roasted veggies like brussels sprouts, sweet potato, and butternut squash. Drizzle with dressing.

(https://www.canadianliving.com/)

10. Meatloaf (30g protein)

Mix ground beef or turkey with panko breadcrumbs, egg, onions, Worcestershire sauce and seasonings. Form into a loaf and bake until internal temp reaches 165°F. Slice and serve with mashed potatoes and gravy.

(https://www.onceuponachef.com)

11. Turkey Chili (30g protein)

Brown ground turkey and sauteed onions and bell peppers. Add chili beans, diced tomatoes, chili powder, cumin, and broth. Simmer to allow flavors to meld. Top bowls with cheese, sour cream, green onions and avocado.

(https://pudgefactor.com/)

12. Lentil Soup (25g protein)

Cook lentils according to package instructions until tender. In a soup pot, sauté onions, carrots, and celery in olive oil with minced garlic. Add cooked lentils, broth, diced tomatoes, oregano, and red wine. Simmer for 30 minutes to blend flavors. Top with cheese or Greek yogurt.

(https://www.howtocook.recipes/) 

13. Egg Salad (25g protein)

Chop six hard-boiled eggs and mix with mayonnaise, Dijon mustard, celery, and red onion. Season with salt and pepper. Serve between bread for sandwiches or on a bed of mixed greens.

(https://www.delish.com/)

14. Greek Yogurt Parfaits (25g protein)

Layer vanilla Greek yogurt with granola and fresh fruit like banana, berries, and melon. Homemade or store-bought granola adds crunch. For extra protein, top with chopped nuts or seeds. 

(https://www.slurrp.com/) 

15. Tofu Stir Fry (25g protein)

Cube extra firm tofu and pan-fry until golden brown. Remove from pan and stir fry assorted veggies with soy sauce, rice vinegar, sesame oil, and chili garlic sauce. Return tofu to pan along with cashews and serve over brown rice or quinoa.

16. Chickpea Curry (25g protein)

In a saucepan, sauté onions, garlic and ginger over medium heat. Stir in chickpeas, tomatoes, curry powder, garam masala, and coconut milk. Simmer for 20 minutes. Serve over rice with yogurt and cilantro. 

(https://littlespicejar.com)

17. Quinoa Salad (25g protein)

Cook quinoa according to package instructions. Fluff with a fork and toss with black beans, corn, peppers, red onion, lime juice, and cilantro. Season with salt, pepper, and chili powder. Refrigerate to allow flavors to blend.

(https://www.loveandlemons.com/) 

18. Veggie Tacos (25g protein)

Sauté shredded potatoes, cauliflower, or butternut squash with taco seasoning. Warm tortillas and load up with the veggie mix, shredded lettuce, pico de gallo, and sour cream.

(https://www.healthyseasonalrecipes.com/)

19. Protein Pancakes (30g protein)

Whisk egg whites, protein powder, and almond milk then fold into batter. Cook pancakes in a nonstick skillet until bubbles form and the edges are dry. Top this high-protein dinner recipe with nut butter and fresh fruit.

(https://www.bbcgoodfood.com/)

20. Bean Burritos (25g protein)

Warm flour tortillas and fill with refried beans, shredded chicken or beef (cooked ahead), shredded cabbage, tomatoes, and avocado. Roll up burritos and serve with salsa.

(https://www.thespruceeats.com/) 

In conclusion, with just a little planning, it's easy to increase your protein intake at dinner in satisfying, satisfying ways. These easy high-protein dinner recipes combine lean sources of protein like chicken, eggs, beans, and lentils with wholesome veggies and complex carbs. With options ranging from quick weeknight meals to more robust dishes perfect for weekends, you're sure to find plenty you'll want to try soon. Focusing on high-protein recipes will keep you feeling fuller longer and support weight management as well as workout recovery. Please let me know if you have any other questions!