10 Easy High Protein Dinner Ideas with 20+g of Protein
Need some high protein dinner ideas? I’ve got you covered. In this article, you’ll learn which foods are high in protein for dinner, how to incorporate them into your meals, and why protein is important for weight loss.
Are you thinking that a high-protein diet is only for bodybuilders? This is a common misconception. Believe it or not, no matter your gender or level of fitness, you need even more protein to lose fat than you do for muscle gain. Thus, no matter whether you are trying to gain weight or lose it, increasing your protein intake at meals will help you achieve your weight loss goal.
Just a quick note: When discussing some types of protein options, the term "lean" often comes into play. In this context, the term "lean" is commonly used to refer to meat or animal products that contain a relatively low percentage of saturated fat in comparison to the amount of protein.
What Foods Are High in Protein for Dinner
Here are a few key protein categories, food examples, and the amount of protein they provide per serving.
All nutrient values are sourced from Food Data Central.
Poultry
A popular and well-known source of lean protein, poultry is one of the most affordable and widely available animal proteins.
Amount of protein in grams per 4-ounce serving (cooked):
Chicken breast: 26 g
Ground chicken: 25 g
Ground turkey (at least 93% lean): 23 g
Chicken thigh: 22 g
Deli turkey: 16 g
Red Meat
Red meat also tends to be high in saturated fat, but that doesn't necessarily mean it should be excluded entirely as a source of protein. Plus, you can find lean options such as flank steak, sirloin steak, and 90%+ lean ground beef. Just be mindful of your calorie intake from fat if you are going for weight loss.
Amount of protein in grams per 3-ounce serving (cooked):
Flank steak: 24 g
Ground beef (at least 93% lean): 23 g
Sirloin steak: 23 g
Bison: 22 g
Lamb/Mutton: 21 g
Brisket: 18 g
Fish and Seafood
These are some of the best protein sources as they tend to be very low in saturated fat and higher in protein ounce-for-ounce compared to other animal proteins.
Tuna and tilapia are good sources of seafood if you're on a budget. Make sure you check your local grocery store for sales, especially if they have family packs that can help you cook in bulk for meal prep.
Amount of protein in grams per 4-ounce serving (cooked):
Tuna: 32 g
Tilapia: 30 g
Shrimp: 27 g
Salmon: 23 g
Lobster/Crab: 22 g
Cod: 20 g
Dairy and Eggs
Some of the most affordable sources of lean protein, eggs, cheese, milk and yogurt can be used as the base of a meal or as ingredients that can be used as an extra protein booster.
Amount of protein in grams per egg:
Large egg: 6 grams
Egg white: 3.6 grams
Amount of protein in grams per serving:
Hard cheese (1 ounce): 8 grams
Soft/Cottage cheese (4 ounces / ½ cup): 14 grams
Cream cheese (2 tablespoons): 2 grams
Amount of protein in grams per 1-cup serving:
Skyr (plain): 26 g
Greek yogurt (nonfat): 22 g
Kefir (low-fat): 10 g
Whole/low-fat/skim milk: 8 g
Plant-Based Protein
Generally, many plant foods are much lower in protein and even lower in overall protein quality when compared to animal foods. People who exclude animal products from their diet completely have also been shown to not consume enough calories or protein when compared to people who eat omnivorous diets.
However, there are many plant-based proteins that are great additions to your meals and can help you meet your daily protein needs. So, if you want to learn more about meal planning while on a plant-based diet, I’ve created a plant-based grocery list to guide you.
Amount of protein in grams per 3-ounce serving:
Seitan: 25 g
Amount of protein in grams per 1-cup serving:
Lentils: 18 g
Chickpeas: 15 g
Black/pinto beans: 16 g
Edamame: 11 g
Amount of protein in grams per 4-ounce serving:
Whole-wheat pasta: 16 g
Barley: 14 g
Bulgur: 14 g
Amount of protein in grams per slice:
Whole-wheat bread: 4 g
Why to Choose High Protein Meals for Weight Loss
Not only are protein needs higher when you are trying to lose weight as mentioned previously, but there are other weight loss benefits as well. Protein digests more slowly in the stomach than fat and carbohydrates due to the chemical structure of amino acids.
So, including a good amount of protein in your main meals can keep you feeling full and satisfied which can help reduce cravings throughout the day and help you stay in a calorie deficit.
High Protein Dinner Ideas
Now that you have a clear view of some of the key protein sources for meals, here are 10 high protein recipes.
Dinner Idea #1: Sheet Pan Shrimp and Veggies
This is one of my favorite weeknight dinner recipes because it can be made so fast!
Serves: 4
Ingredients:
1 pound large shrimp, tail-off and deveined
½ pound asparagus, trimmed
2 cups frozen broccoli, thawed
2 medium sweet potatoes, chopped
1 lime
Salt and pepper
Instructions:
Layer the bottom of the sheet pan with sweet potatoes, and brush with some melted butter if you like.
Then layer on the rest of the ingredients with the shrimp on top and roast in the oven at 400 degrees for 30 minutes.
Season with salt and pepper and squeeze a lime and you’re good to go.
Protein Source = Shrimp
Dinner Idea #2: Mediterranean Lentil Salad
A vegan recipe for our plant-based readers, this is a salad that can be put together in a matter of minutes as it contains plenty of canned vegetables that are already cooked. This is one of my favorite weeknight dinner recipes because it can be made so fast!
Serves: 6
Ingredients:
2 cups canned green lentils
1 cups cherry tomatoes, halved
2 Persian cucumbers, chopped
½ cup canned chickpeas
½ red onion, chopped
½ cup feta cheese crumbles
¼ cup olive oil
½ cup lemon juice
Salt and pepper to taste
Instructions:
Grab your biggest mixing bowl and combine all of the ingredients and mix well, just not too well, as the lentils can get mushy if over mixed.
Protein Sources = Lentils, chickpeas, feta
Dinner Idea #3: Chicken Tortilla Soup
Feel free to crumble some tortilla chips on top for some extra texture. Whatever you choose to do with it, it's a quick dinner that lets you take advantage of leftover chicken in your fridge.
Serves: 6
Ingredients:
3 cups chicken broth
1 cup salsa
1 cup canned pinto beans
1 cup canned black beans
1 cup canned corn, drained
1 cup chopped or shredded leftover chicken
Salt and pepper to taste
Instructions:
In a large saucepan, combine all ingredients and cook on medium-high heat for 7 minutes. That’s it!
Protein Sources = Chicken, pinto beans, black beans
Dinner Idea # 4: Healthy Chili Mac
This is a dinner that comes together in minutes and has a nice balance of carbs, protein and vegetables.
Serves: 4
Ingredients:
1 cup whole grain macaroni noodles, dry
1 pound lean ground turkey
1 green pepper, chopped
1 yellow onion, chopped
2 (15 ounce) chili with kidney beans
1 cup lite shredded cheese
Instructions:
Cook the pasta according to package instructions.
Then brown the turkey while cooking the onion and pepper in the same pan.
Drain any fat and, when the meat is no longer pink, combine everything together.
Protein Sources = Turkey, whole wheat pasta, beans, cheese
Dinner Idea #5: Chicken Salad with Pineapples
It cannot be overstated how awesome rotisserie chicken is as a protein source in meals. It can be thrown into so many quick recipes like this one, is affordable and saves so much time because it’s already cooked.
Serves: 2
Ingredients:
2 cups shredded rotisserie chicken
½ cup canned pineapple, packed in water and drained
½ cup almonds
½ red onion, chopped
½ cup nonfat Greek yogurt
1 teaspoon Dijon mustard
Juice of 1 lemon
Instructions:
All you have to do with these ingredients to make a delicious chicken salad is to mix together your dry and wet ingredients separately and then combine them.
Add salt, pepper and more lemon juice to taste and enjoy this chicken salad on bread or a bed of greens.
Protein Sources = Chicken, almonds, Greek yogurt
Dinner Idea #6: Salmon with Quinoa and Asparagus
A classic, but so reliable. A balanced meal of omega-3s and a whole grain that also has all 9 essential amino acids, a rare feature of a plant food.
Serves: 1
Ingredients:
1 (6 ounce) salmon filet
Canola oil spray
¼ pound asparagus
½ cup quinoa
1 lemon
Instructions:
Cook the quinoa according to package instructions and use it as a base for your plate.
Then place your salmon and asparagus on a sheet pan.
Season with salt and pepper to taste (a good hit of garlic powder is always a nice choice) and bake at 400 degrees.
Remove the salmon from the sheet pan to rest on top of the quinoa after 8 minutes and return the asparagus to the oven to cook for 5 more minutes or until tender.
Zest the lemon over the asparagus and then squeeze the juice over your salmon and quinoa and you’re ready to eat.
Protein Sources = Salmon, quinoa
Dinner Idea #7: Mexican Penne Bake
Feel free to add more vegetables to this dish if you like! Zucchini, mushrooms and grape tomatoes are great options and this should make enough to last you for a few dinners, if meal prep is your thing. Choose a high-protein pasta to boost the protein content even more.
Serves: 4
Ingredients:
1 pound lean ground turkey
1 box whole wheat penne pasta, cooked as directed
4 cups salsa
1(15 ounce) can black beans, drained
2 cups lite shredded Mexican cheese
Instructions:
Preheat your oven and brown the turkey in a skillet.
Drain, if needed.
Then combine all of the ingredients except the cheese in a large bowl, stir to combine and pour the mixture in a 9x12-inch baking dish.
Top with cheese and bake for 40 minutes.
Protein Sources = Ground turkey, black beans
Dinner Idea #8: Crock Pot Roast and Veggies
This recipe is surprisingly simple. This is one meal you can put together in the morning and come home from work with dinner at home waiting for you. It’s packed with protein, veggies and a whole lot of flavor! This dinner idea is one that’s great for serving your family without all of the home cooked meal effort.
Serves: 8
Ingredients:
3 pounds of chuck roast
2 pounds of golden potatoes, diced
2 pounds of baby carrots
1 packet of au jus mix
Instructions:
Simply place the roast fat side down in the crock pot
Pour the rest of the ingredients on top and set your crock pot on high to cook for 8 hours.
Protein Sources = Chuck roast
Dinner Idea #9: Sausage and Cabbage with Potatoes
This is a wonderful, low-budget meal with enough fiber and protein to keep you satisfied for the night.
Serves: 3
Ingredients:
1 pound turkey polish sausage, sliced into coins
1 large yellow onion, sliced
1 head green cabbage, chopped
½ pound Yukon gold potatoes, chopped
1 tablespoon red wine vinegar
1 tablespoon canola oil
Instructions:
Turn a large skillet on high and add the sausage and onion.
Cook until the sausage is beginning to brown.
Then, you can either roast the potatoes in the oven separately or add them to the pan, depending on how big your pan is, along with the cabbage and vinegar.
Cover and cook until the cabbage has cooked down to a manageable level.
Then add the oil and saute everything together until the cabbage is completely wilted and potatoes are soft.
Protein Sources = Turkey polish sausage
Dinner Idea #10: Steak and Noodle Stir Fry
Last, but certainly not least, is stir fry! We couldn’t make this list without one stir fry recipe. It’s an easy dish to make balanced and comes together fast.
Serves: 4
Ingredients:
1 pound flank steak, sliced
2 cups whole grain soba noodles, cooked
3 cups frozen stir fry veggies
1 teaspoon sesame oil
¼ cup low sodium soy sauce
Instructions:
With this one, since flank steak cooks quickly, you want to heat the sesame oil in a wok or large pan and cook the veggies until they are thawed and the liquid has cooked off.
Then add the soy sauce and beef and cook until there’s almost no pink left.
Then all you have to do is add the noodles and combine everything until the beef is cooked and everything is warmed through.
Protein Sources = Flank steak
The Bottom Line on High Protein Dinners
Make no mistake, these meals can be used for lunch also! If you’re someone who is short on time for cooking, consider cooking dinner in larger portions and then saving the leftovers for lunch the next day. Including a good source of protein in all of your meals (breakfast included) is a great way to control hunger, promote weight loss and even help maintain muscle and strength. Having a dinner that’s high in protein may also help you fend off late night cravings.
No matter what you choose to eat for dinner, just be sure it is balanced with a good source of lean protein, a whole grain or starchy vegetable and a healthy portion of non-starchy vegetable or fruit. If you need some guidance with meal planning for your goals, check out my coaching packages.