15 High Protein Dinner Ideas (40+ g Protein Each)
15 high protein dinner ideas with 43–57 g of protein per serving – chicken, beef, fish and vegetarian recipes with calories, plus tips to hit your protein goal.
Dinner is the easiest meal to load with protein – and the one that decides whether you reach your daily goal or fall short. These 15 high protein dinner ideas each have 43–57 g of protein per serving, take 15–35 minutes and use everyday ingredients. Every recipe comes with calories, protein and carbs, so you can fit it into your day.
The short answer: a high protein dinner has at least 30–40 g of protein. The easiest way to get there is a generous portion of chicken, fish, lean meat or tofu (150–180 g raw), plus a second protein source like lentils, beans, Greek yogurt or cottage cheese. Fill the rest of the plate with vegetables and a moderate portion of whole grains or potatoes.
How much protein do you need at dinner?
| Your daily protein goal | Protein at dinner | Typical portion |
|---|---|---|
| 90–110 g | 30–35 g | 130–150 g chicken or fish |
| 120–140 g | 35–45 g | 150–170 g + beans, lentils or yogurt |
| 150 g and more | 45–55 g | 170–200 g + a second protein source |
Protein keeps you full longer than carbs or fat, and when you eat less it helps you lose fat while keeping muscle (Leidy et al., American Journal of Clinical Nutrition, 2015). If you also lift weights, about 1.6 g per kg of body weight a day is enough for most people to build muscle (Morton et al., British Journal of Sports Medicine, 2018). Find your own number with our protein calculator.
All 15 dinners at a glance
| Dinner | Time | Calories | Protein |
|---|---|---|---|
| Chicken fajita bowl | 20 min | 565 | 51 g |
| Chicken souvlaki with tzatziki | 25 min | 415 | 47 g |
| Greek yogurt chicken curry | 30 min | 535 | 57 g |
| Turkey taco lettuce wraps | 15 min | 505 | 46 g |
| High-protein pasta bake | 35 min | 585 | 50 g |
| Beef and broccoli stir-fry | 20 min | 575 | 45 g |
| Steak with sweet potato and green beans | 25 min | 550 | 43 g |
| Pork tenderloin with roasted vegetables and quinoa | 35 min | 600 | 49 g |
| Salmon with lentils and spinach | 25 min | 555 | 46 g |
| Garlic shrimp spaghetti | 20 min | 575 | 55 g |
| Cod with chickpea and tomato stew | 25 min | 460 | 45 g |
| Baked trout with potatoes and asparagus | 30 min | 525 | 43 g |
| Tofu and tempeh peanut stir-fry | 25 min | 625 | 51 g |
| Cottage cheese and vegetable frittata | 25 min | 635 | 52 g |
| Lentil and chicken soup | 30 min | 480 | 48 g |
Calories and protein are calculated from USDA FoodData Central values and rounded. Meat and fish are weighed raw; pasta, rice and quinoa dry. The oil is included.
High protein chicken and turkey dinners
Chicken breast and lean turkey give you the most protein for the fewest calories – about 23 g per 100 g raw.
Chicken fajita bowl
Per serving: 170 g chicken breast, 1 bell pepper, ½ onion, 2 tsp oil, fajita spices, 50 g brown rice (dry), salsa, 3 tbsp plain Greek yogurt.
Cook the rice. Fry chicken strips, peppers and onion with the spices in oil for 8–10 minutes. Serve over rice with salsa and yogurt instead of sour cream.
Per serving: about 565 calories · 51 g protein · 57 g carbs · ready in 20 min
Chicken souvlaki with tzatziki
Per serving: 170 g chicken breast, 1 tsp olive oil, lemon, oregano, garlic, 60 g tzatziki, ½ whole-wheat pita, tomato, cucumber, red onion.
Marinate chicken cubes in lemon, garlic, oregano and oil for 10 minutes, then grill or pan-fry. Serve with tzatziki, salad and warm pita.
Per serving: about 415 calories · 47 g protein · 30 g carbs · ready in 25 min
Greek yogurt chicken curry
Per serving: 170 g chicken breast, 100 g plain Greek yogurt, 100 g crushed tomatoes, ½ onion, spinach, 1 tsp oil, curry powder, garam masala, 50 g brown rice (dry).
Soften the onion in oil, add spices and chicken and cook 5 minutes. Add tomatoes and simmer 10 minutes. Take off the heat and stir in the yogurt and spinach. Serve with rice.
Per serving: about 535 calories · 57 g protein · 53 g carbs · ready in 30 min
Turkey taco lettuce wraps
Per serving: 160 g lean ground turkey, ⅓ cup black beans, taco spices, 6 large lettuce leaves, salsa, 20 g grated cheddar, ¼ avocado.
Brown the turkey with spices, add the beans and warm through. Spoon into lettuce leaves and top with salsa, cheese and avocado.
Per serving: about 505 calories · 46 g protein · 28 g carbs · ready in 15 min
High-protein pasta bake
Per serving: 60 g whole-wheat pasta (dry), 120 g lean ground turkey, 100 g cottage cheese, 150 g tomato sauce, a handful of spinach, 20 g mozzarella.
Boil the pasta for 2 minutes less than the package says. Brown the turkey, add sauce and spinach. Mix with pasta and cottage cheese, top with mozzarella and bake 15 minutes at 200 °C (400 °F).
Per serving: about 585 calories · 50 g protein · 51 g carbs · ready in 35 min
High protein beef and pork dinners
Choose lean cuts – sirloin, tenderloin or 5% ground beef – to keep saturated fat low.
Beef and broccoli stir-fry
Per serving: 160 g lean sirloin, 2 cups broccoli, 1 tbsp low-sodium soy sauce, garlic, ginger, 2 tsp oil, 50 g brown rice (dry).
Slice the beef thinly and sear it in hot oil for 2 minutes. Remove, stir-fry the broccoli, then add the beef back with soy sauce, garlic and ginger. Serve with rice.
Per serving: about 575 calories · 45 g protein · 53 g carbs · ready in 20 min
Steak with sweet potato and green beans
Per serving: 170 g sirloin steak, 1 medium sweet potato, 1½ cups green beans, 2 tsp olive oil.
Bake or microwave the sweet potato. Sear the steak 3–4 minutes per side and let it rest. Sauté the green beans in oil with garlic.
Per serving: about 550 calories · 43 g protein · 50 g carbs · ready in 25 min
Pork tenderloin with roasted vegetables and quinoa
Per serving: 170 g pork tenderloin, 250 g mixed vegetables (zucchini, peppers, onion), 50 g quinoa (dry), 2 tsp olive oil, herbs.
Roast the vegetables with oil at 200 °C (400 °F). Sear the pork, then roast it with the vegetables for 15–20 minutes until cooked through. Serve with quinoa.
Per serving: about 600 calories · 49 g protein · 54 g carbs · ready in 35 min
High protein fish and seafood dinners
Fish is high in protein and quick to cook. Salmon and trout also give you omega-3 fats.
Salmon with lentils and spinach
Per serving: 150 g salmon, 150 g cooked lentils, 2 handfuls spinach, 1 tsp olive oil, lemon, mustard.
Bake the salmon for 12–15 minutes. Warm the lentils with spinach, lemon and a little mustard. Serve the salmon on top.
Per serving: about 555 calories · 46 g protein · 34 g carbs · ready in 25 min
Garlic shrimp spaghetti
Per serving: 200 g shrimp, 70 g whole-wheat spaghetti (dry), 1 cup cherry tomatoes, a handful of spinach, 2 tsp olive oil, garlic, chili flakes, 1 tbsp parmesan.
Cook the pasta. Fry garlic and chili in oil, add shrimp and tomatoes for 3–4 minutes, then the spinach. Toss with pasta and parmesan.
Per serving: about 575 calories · 55 g protein · 51 g carbs · ready in 20 min
Cod with chickpea and tomato stew
Per serving: 180 g cod, 120 g chickpeas, 150 g crushed tomatoes, a handful of spinach, 2 tsp olive oil, paprika, garlic.
Simmer the chickpeas, tomatoes, garlic and paprika for 10 minutes. Lay the cod on top, cover and cook 8 minutes. Stir in spinach.
Per serving: about 460 calories · 45 g protein · 35 g carbs · ready in 25 min
Baked trout with potatoes and asparagus
Per serving: 180 g trout fillet, 200 g baby potatoes, 1 bunch asparagus (150 g), 2 tsp olive oil, lemon, dill.
Roast the halved potatoes with oil for 15 minutes. Add the asparagus and trout, season with lemon and dill, and bake 12 minutes more.
Per serving: about 525 calories · 43 g protein · 40 g carbs · ready in 30 min
High protein vegetarian dinners
Without meat, combine eggs, dairy, tofu, tempeh and legumes to reach 35 g or more.
Tofu and tempeh peanut stir-fry
Per serving: 150 g firm tofu, 100 g tempeh, 200 g mixed vegetables, 1 tbsp peanut butter, 1 tbsp low-sodium soy sauce, lime, 1 tsp oil.
Fry tofu and tempeh cubes in oil until golden. Add the vegetables. Mix peanut butter, soy sauce, lime and a little water and stir it in.
Per serving: about 625 calories · 51 g protein · 32 g carbs · ready in 25 min
Cottage cheese and vegetable frittata
Per serving: 3 eggs, 150 g cottage cheese, spinach, 1 bell pepper, 20 g feta, 1 tsp oil, 1 slice whole-grain bread (40 g).
Whisk eggs and cottage cheese. Soften pepper and spinach in an ovenproof pan, pour in the eggs, add feta and bake 15 minutes at 190 °C (375 °F).
Per serving: about 635 calories · 52 g protein · 33 g carbs · ready in 25 min
Lentil and chicken soup
Per serving: 120 g chicken breast, 150 g cooked lentils, 200 g vegetables (carrot, celery, onion), 100 g crushed tomatoes, 1 tsp oil, herbs.
Soften the vegetables in oil, add tomatoes, stock and diced chicken and simmer 15 minutes. Add the lentils for the last 5 minutes. (Leave out the chicken and double the lentils for a vegetarian version.)
Per serving: about 480 calories · 48 g protein · 53 g carbs · ready in 30 min
Tips to get more protein at dinner
- Use a bigger portion of lean protein. 170 g of raw chicken breast already gives you about 39 g.
- Add a second protein source: beans, lentils, edamame, Greek yogurt, cottage cheese or a little cheese.
- Swap sour cream for Greek yogurt – same creaminess, about three times the protein.
- Cook protein in batches – grill extra chicken or cook a pot of lentils for the next few days.
- Don’t drown it in sauce. Cream sauces, lots of cheese and oil add calories fast. Measure the oil.
- Keep vegetables on the plate. High protein doesn’t mean meat only – fiber keeps digestion happy.
For more ideas, see our high-protein foods list, our high protein meal plan with about 150 g a day, and our healthy dinner ideas. For a lower-carb version, swap rice, pasta and potatoes for extra vegetables – see the keto diet guide.
Hit your protein goal without counting by hand. With NutriSmart, you set your calorie and protein targets and the app plans 7 days of high protein meals with recipes and a shopping list. After dinner, snap a photo of your plate, and the app counts the calories and protein and shows how much you still need for the day.Get the app free
The bottom line
A high protein dinner has at least 30–40 g of protein, and the 15 recipes above have 43–57 g each, with 415–635 calories. Start with a generous portion of chicken, fish, lean meat or tofu, add a second protein like lentils, beans, Greek yogurt or cottage cheese, and fill the rest of the plate with vegetables and a moderate portion of whole grains or potatoes.
FAQ
What is a high protein dinner?
A dinner with at least 30–40 g of protein, usually from a palm-to-hand-sized portion of chicken, fish, lean meat, tofu or eggs, often combined with beans, lentils, Greek yogurt or cottage cheese. All 15 dinners in this list have 43–57 g.
How much protein should I eat at dinner?
Most people do well with 30–50 g at dinner, depending on body size and goals. Spreading protein over 3–4 meals of 25–50 g each works better than eating most of it in one meal.
What are good high protein foods for dinner?
Chicken and turkey breast, lean beef and pork, fish and shrimp, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils and beans. Combining two of them – like salmon with lentils – makes it easy to pass 40 g.
Can I eat a high protein dinner and still lose weight?
Yes, and it often helps. Protein keeps you full longer, and when you eat fewer calories it helps you keep muscle. Most dinners here have 415–635 calories, so they fit into a 1,500–2,000 calorie day.
What is a high protein vegetarian dinner?
Tofu and tempeh stir-fry, a cottage cheese and vegetable frittata, or a lentil soup with extra eggs or Greek yogurt on the side. Combining soy, eggs, dairy and legumes gets you to 40 g or more.
Is high protein low carb?
Not necessarily. These dinners have 28–57 g of carbs, mostly from whole grains, potatoes, beans and vegetables. For a lower-carb version, swap the rice, pasta or potatoes for extra vegetables or cauliflower rice.
