10 Easy High Protein Dinners for a Healthy Meal Prep

Looking for a quick and easy way to whip up a high-protein dinner? You’ve come to the right spot! These simple recipes include everything from flavorful stir-fries to hearty grain bowls, making it a breeze to hit your protein goals without spending hours in the kitchen. Let’s get cooking!

Tofu and Vegetable Stir-Fry

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This tofu and vegetable stir-fry is a quick and easy way to enjoy a protein-packed meal. It’s colorful, flavorful, and packed with nutrients, making it a fantastic choice for a healthy dinner.

The combination of crispy tofu and fresh vegetables creates a satisfying dish that is both savory and slightly sweet. You can customize the vegetables based on what you have at home, making it a versatile recipe anyone can whip up in no time!

Ingredients

• 1 block firm tofu, pressed and cubed
• 2 cups mixed bell peppers, chopped
• 1 cup broccoli florets
• 1 cup snap peas
• 3 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Cooked rice or quinoa, for serving

Instructions

1. Heat olive oil in a large skillet over medium heat. Add cubed tofu and cook until golden brown, about 5-7 minutes, stirring occasionally.
2. Add the garlic and ginger to the skillet and sauté for 1 minute, until fragrant.
3. Stir in the mixed bell peppers, broccoli, and snap peas. Cook for another 5-7 minutes, until the vegetables are tender-crisp.
4. Pour in the soy sauce and sesame oil, stirring everything to combine. Season with salt and pepper to taste.
5. Serve the stir-fry over cooked rice or quinoa for a complete meal.

Spicy Chickpea and Spinach Stir-Fry

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This Spicy Chickpea and Spinach Stir-Fry is a quick and tasty way to pack protein into your dinner. With a delightful mix of spices, fresh spinach, and hearty chickpeas, this dish is full of flavor and nutrition.

It’s incredibly simple to make in just about 20 minutes, making it perfect for busy weeknights. Plus, the vibrant colors and textures will make your meal visually appealing and satisfying!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 red bell pepper, sliced
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions

1. Heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for about 30 seconds until fragrant.
2. Add sliced red bell pepper and cook for about 3-4 minutes until slightly softened.
3. Stir in the chickpeas, cumin, paprika, cayenne, salt, and pepper. Cook for another 5 minutes, stirring occasionally.
4. Add the fresh spinach to the skillet and cook until wilted, about 2 minutes.
5. Serve warm, garnished with fresh cilantro if desired.

Eggplant and Lentil Stew

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This Eggplant and Lentil Stew is a hearty and nutritious meal that’s perfect for any night of the week. It combines the earthy flavors of lentils with the rich taste of eggplant, creating a dish that is both filling and satisfying. The mix of spices adds warmth, while the vegetables give it a fresh and vibrant feel. Plus, it’s simple to make, making it a great option for busy evenings.

This stew is not only high in protein, thanks to the lentils, but it also provides a wealth of vitamins and minerals. With ingredients that you can easily find in your pantry or local market, it is a go-to recipe for anyone looking to enjoy a wholesome, plant-based dinner without any fuss.

Ingredients

• 1 medium eggplant, diced
• 1 cup dried lentils (green or brown), rinsed
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 1 bell pepper, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil
• Fresh parsley for garnish

Instructions

1. In a large pot, heat a drizzle of olive oil over medium heat. Add the chopped onion and garlic, and sauté until translucent.
2. Stir in the diced eggplant, carrots, and bell pepper, cooking for about 5-7 minutes until softened.
3. Add the rinsed lentils, diced tomatoes, vegetable broth, cumin, paprika, salt, and pepper. Bring the mixture to a boil.
4. Once boiling, reduce heat and let it simmer for about 25-30 minutes, or until the lentils are tender.
5. Adjust seasoning as needed and serve hot, garnished with fresh parsley.

Baked Salmon with Dill Yogurt Sauce

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This baked salmon recipe is not only simple but also packed with protein, making it a perfect choice for a healthy dinner. The salmon is flaky and tender, complemented by a creamy dill yogurt sauce that brings a refreshing touch to each bite.

The combination of lemon and dill elevates the dish, offering a light and vibrant flavor that pairs beautifully with the rich salmon. This easy recipe is ideal for busy weeknights or special occasions, as it requires minimal prep time and delivers on taste.

Ingredients

• 2 salmon fillets
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 cup plain Greek yogurt
• 2 tablespoons fresh dill, chopped
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1 lemon, sliced

Instructions

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Place the salmon fillets on the prepared baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Top each fillet with lemon slices. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
4. While the salmon is baking, prepare the dill yogurt sauce. In a bowl, combine Greek yogurt, chopped dill, lemon juice, and garlic powder. Mix until smooth.
5. Once the salmon is done, serve it hot with a generous dollop of the dill yogurt sauce on top. Enjoy your delicious and nutritious meal!

Stuffed Bell Peppers with Quinoa and Cheese

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Stuffed bell peppers make for a delicious and satisfying dinner option. With vibrant colors and a hearty filling, these peppers are packed with flavor, protein, and nutrients. They’re simple to prepare and cook, making them a great choice for a weeknight meal or a gathering with friends.

The combination of savory quinoa, melted cheese, and fresh vegetables creates a delightful taste and texture. Each bite offers a burst of flavors along with the crunch of pepper, ensuring everyone at the table will enjoy them. Plus, you can customize the filling to suit your taste or dietary needs, making this recipe versatile and fun!

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 cup black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1 cup diced tomatoes
• 1 cup shredded cheese (cheddar or your choice)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a medium saucepan, bring vegetable broth or water to a boil. Add the quinoa, reduce heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and liquid is absorbed.
3. While the quinoa cooks, prepare the bell peppers. Slice the tops off and remove the seeds. Place them in a baking dish upright.
4. In a large bowl, combine cooked quinoa, black beans, corn, diced tomatoes, half of the cheese, cumin, chili powder, salt, and pepper. Mix until well combined.
5. Stuff each bell pepper with the quinoa mixture, packing it in gently. Top with the remaining cheese.
6. Cover the baking dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the peppers are tender and the cheese is bubbly.
7. Garnish with fresh cilantro before serving. Enjoy!

Shrimp and Asparagus Lemon Pasta

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This Shrimp and Asparagus Lemon Pasta is a delightful dish that’s both light and satisfying. The combination of succulent shrimp, fresh asparagus, and a zesty lemon sauce creates a vibrant flavor profile that’s hard to resist. Plus, it’s quick to whip up, making it a great option for a weeknight dinner.

This recipe embraces simplicity without sacrificing taste. The pasta serves as a perfect base, while the shrimp adds a high protein boost, making it an ideal choice for anyone looking to enjoy a nutritious meal without spending hours in the kitchen.

Ingredients

• 8 oz linguine or spaghetti
• 1 lb shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• Zest and juice of 1 lemon
• 1/4 cup chicken or vegetable broth
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Add the linguine and cook according to package instructions until al dente. Drain and set aside, reserving 1/2 cup of pasta water.
2. Sauté the Asparagus: In a large skillet, heat olive oil over medium heat. Add the asparagus and sauté for about 3-4 minutes until tender but still crisp. Remove from the skillet and set aside.
3. Cook the Shrimp: In the same skillet, add minced garlic and sauté for 30 seconds. Add the shrimp, lemon zest, and juice, cooking until the shrimp turn pink and opaque, about 3-4 minutes.
4. Combine: Add the cooked pasta and asparagus back to the skillet. Pour in the broth and reserved pasta water, stirring to combine. Season with salt and pepper as desired.
5. Serve: Garnish with fresh parsley and enjoy your delicious, high-protein dinner!

Grilled Lemon Herb Chicken with Quinoa

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This Grilled Lemon Herb Chicken with Quinoa is a delightful high-protein dinner that packs a punch of flavor and nutrition. The zesty marinade brightens the chicken, making it juicy and tender, while the quinoa adds a hearty base. Perfect for a simple weeknight meal, this dish is not only easy to make but also incredibly satisfying.

The combination of fresh herbs and lemon creates a refreshing taste, turning a basic chicken dinner into something special. Quinoa, rich in protein, complements the chicken beautifully, making it a wholesome choice for anyone looking to boost their protein intake.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• Juice and zest of 2 lemons
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup quinoa
• 2 cups chicken broth or water
• 1 cup cherry tomatoes, halved
• 1 cup baby spinach
• Fresh parsley for garnish

Instructions

1. Marinate the Chicken: In a bowl, whisk together olive oil, lemon juice and zest, garlic, oregano, salt, and pepper. Add the chicken breasts and marinate for at least 30 minutes.
2. Cook the Quinoa: Rinse the quinoa under cold water. In a saucepan, combine quinoa and chicken broth (or water). Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes, or until all the liquid is absorbed. Fluff with a fork.
3. Grill the Chicken: Preheat the grill to medium-high heat. Remove chicken from the marinade and grill for 6-7 minutes on each side, or until fully cooked.
4. Assemble: Place quinoa on plates, top with grilled chicken, and garnish with cherry tomatoes, baby spinach, and fresh parsley.

Turkey and Black Bean Chili

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This Turkey and Black Bean Chili is a deliciously hearty dish that combines lean turkey with protein-rich black beans. It’s packed with flavors from spices and fresh veggies, making it a satisfying meal that’s easy to prepare. Perfect for a weeknight dinner, this chili is not only nutritious but also comforting, offering a warm bowl of goodness that will please everyone at the table.

With minimal prep time and a quick simmer on the stove, you can enjoy a filling high-protein meal without a lot of fuss. Serve it with your favorite toppings, like avocado or cilantro, to take it to the next level!

Ingredients

• 1 pound ground turkey
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (14.5 ounces) diced tomatoes
• 1 cup corn (fresh or frozen)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 avocado, sliced (for topping)
• Fresh cilantro (for garnish)

Instructions

1. In a large pot, brown the ground turkey over medium heat until fully cooked. Drain excess fat if necessary.
2. Add the chopped onion and minced garlic to the pot, cooking until the onion becomes translucent.
3. Stir in the chili powder, cumin, and paprika, mixing well to coat the turkey and onions.
4. Add the black beans, diced tomatoes, and corn to the pot. Season with salt and pepper.
5. Bring the mixture to a simmer. Let it cook for about 20-25 minutes, allowing the flavors to meld together.
6. Serve hot, topped with sliced avocado and fresh cilantro for a burst of flavor.

Greek Yogurt Chicken Salad

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This Greek Yogurt Chicken Salad is a fantastic option for a high-protein dinner that’s both delicious and easy to whip up. With its creamy texture and a mix of vibrant flavors, it’s perfect for those warm evenings when you want something light yet satisfying.

Made with tender chicken, crunchy walnuts, and sweet grapes, this salad brings together an array of tastes and textures that you’ll love. Plus, it’s simple to prepare—just mix everything together and serve on a bed of fresh greens!

Ingredients

• 2 cups cooked chicken breast, diced
• 1 cup plain Greek yogurt
• 1/2 cup red grapes, halved
• 1/2 cup walnuts, chopped
• 1 tablespoon honey
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 4 cups lettuce leaves, for serving

Instructions

1. In a mixing bowl, combine the diced chicken, Greek yogurt, honey, lemon juice, salt, and pepper. Stir until everything is well coated.
2. Add the halved grapes and chopped walnuts to the mixture. Gently fold them in to combine without crushing the grapes.
3. Serve the chicken salad over a bed of lettuce leaves. Enjoy it fresh!

Zucchini Noodles with Turkey Meatballs

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Zucchini noodles, or zoodles, bring a fresh twist to your dinner plate, making this dish not only healthy but also light and satisfying. Paired with flavorful turkey meatballs and a rich tomato sauce, it’s a perfect blend of taste and nutrition. This recipe is simple to whip up, making it a great option for busy weeknights.

The zoodles soak up the sauce beautifully, while the meatballs provide that hearty protein punch. Perfect for those looking to keep their meals high in protein without sacrificing flavor!

Ingredients

• 4 medium zucchinis
• 1 pound ground turkey
• 1/4 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups marinara sauce
• Fresh basil or parsley for garnish

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create noodles from the zucchinis. Set aside.
2. Make the Meatballs: In a bowl, combine ground turkey, breadcrumbs, Parmesan cheese, egg, garlic powder, onion powder, oregano, salt, and pepper. Mix until well combined and form into meatballs.
3. Cook the Meatballs: In a skillet, heat a little olive oil over medium heat. Add meatballs and cook until browned on all sides, about 8-10 minutes. Add marinara sauce and simmer for another 10 minutes.
4. Cook the Zoodles: In another skillet, lightly sauté the zucchini noodles for 2-3 minutes until just tender.
5. Serve: Plate the zoodles, top with turkey meatballs and marinara sauce, and garnish with fresh basil or parsley.