Do you love having healthy meals every day? Are you someone who loves including protein in every meal? Are you looking for some simple yet tasty high-protein dinner recipes? If so, you are at the right place.
In this article, we have curated some of the best and yet simple high protein dinner recipes that you can consider making for yourself or for your loved ones who are also on a fitness journey.
Let’s dive into it!
Foods That Are High in Protein
Protein is one of the most necessary nutrients for our body to stay healthy. It is very much necessary for every human being to include protein in their daily diet. For a healthy adult, the daily recommended intake of protein is about 10% to 35% of your total calorie needs. Also, one gram of protein supplies about 4 calories.
For a person who is on a 2000-calorie diet, it is recommended to include about 100 grams to 400 grams of protein. On the whole, that would supply about 20% of their total daily calorie.
Let’s now begin by discussing some of the foods that are high in protein. We have listed below some of the foods that are high in protein. Protein intake is necessary for both vegetarians and non-vegetarians.
Some of the non-vegetarian foods that are rich in protein are as follows:
- Cod filets
- Pork loin steak
Some of the vegetarian foods that are rich in protein are as follows:
- Edamame beans
- Black beans
- Green peas
- Baked beans
- Black-eyed beans
- Chia seeds
- Sprouted moong dal
- Greek yogurt
Now, let’s discuss some of the benefits of including high protein in your dinner.
Benefits of Including High Protein in Your Dinner
Some of the health benefits your body receives when you add high protein to your dinner are as follows:
- Proteins are good for your bones.
- The intake of foods rich in protein helps with losing and maintaining weight.
- Including proteins helps control and reduce appetite and hunger levels by making you feel full.
- Proteins help boost metabolism in your body and burn fats quickly.
- Proteins are a great source for muscle building, and also increase muscle strength.
- Proteins help lower your blood pressure.
- It also helps to control your cholesterol.
5 Simple High Protein Dinner Recipes
Let’s discuss some of the tasty yet simple high protein dinner recipes that can help you kickstart your healthy eating journey. These recipes are easy to make, and can satisfy your taste buds. You can eat the following healthy dishes without having to compromise on the taste:
- One-Pot Bourbon Chicken
- Cod Fish Tacos
- Chicken Tinga Rice Bowl
- Chickpea Salad Sandwich
- Red Lentil Soup with Saffron
Let’s discuss each recipe in detail.
ONE-POT BOURBON CHICKEN
- Cooked brown rice – 3 cups
- Canola oil – 2 tablespoons
- Water – 2 teaspoons
- Bourbon – ½ cup
- Grated fresh ginger – 1 teaspoon
- Corn starch – 1 tablespoon + 1 teaspoon (divided)
- Minced fresh garlic – 1 tablespoon
- Rice vinegar – 1 tablespoon
- Soy sauce low in sodium – ½ cup
- Crushed red pepper – ½ teaspoon
- Pure maple syrup – 1 tablespoon
- Apple juice (unsweetened) – ½ cup
- Skinless and boneless chicken thighs – 1 ½ pounds (cut into ½ inch-thick strips)
- Sliced scallions for garnish
- Mix bourbon, vinegar, apple juice, soy sauce, garlic, ginger, maple syrup, and crushed red pepper in a small mixing bowl.
- In a large bowl, toss 1 tablespoon of cornstarch and chicken together.
- In a non-stick skillet, heat oil over medium-high heat and cook the chicken, stirring occasionally.
- Cook the chicken until it is crispy and golden brown, for about 6 to 8 minutes.
- Add the bourbon and soy mixture and stir often until it reaches syrup consistency. Make sure the chicken is cooked well, for about 6 to 8 minutes.
- Mix 1 teaspoon of cornstarch and water in a small bowl. Add the mixture to the skillet and stir often. The mixture should thicken and reach sauce consistency.
- Make sure the chicken is well coated in the mixture and cook for about 1 to 2 minutes.
- Finally, divide the cooked rice equally among 4 plates and top it with the well-cooked chicken and sauce. Garnish with scallions, if desired.
|Dietary fiber||3 grams|
|Vitamin A||47 IU|
COD FISH TACOS
- Red cabbage (thinly sliced) – 2 cups
- Ground cumin (divided) – 1 teaspoon
- Fresh cilantro (chopped) – ¼ cup + some more for garnishing
- Sour cream – ½ cup
- 6-inch corn tortillas (warmed) – 8
- Chili powder – 1 teaspoon
- Cod filets – 2 (8 ounce, cut into about 1-inch thickness)
- Hot sauce – 1 tablespoon + some more for serving
- Salt (divided) – ½ teaspoon
- Lime – 1
- Start by preheating the oven to high. Make sure the oven rack is positioned 6 inches from heat. Line a baking pan with foil.
- Cut the lime into two halves. Juice one half of the lime into a medium bowl and slice the other lime into half wedges for garnishing purposes.
- Mix cilantro, ½ teaspoon cumin, cabbage, sour cream, and ¼ teaspoon salt with the lime juice. Use your hands to mix and gently massage the cabbage until everything is evenly coated.
- Make sure to pat the fish dry thoroughly with paper towels and place them in the baking pan.
- Coat the fish with hot sauce (optional), and season them all over with chili powder. Make sure to add ¼ teaspoon of salt with the leftover ½ teaspoon cumin.
- Make sure to cook the fish until it is slightly charred and cooked through. Also, make sure that the thermometer is inserted in the thickest part and the temperature is registered as 145°F, for about 6 to 8 minutes.
- Remove the fish from the oven and flake them with a fork.
- Divide the cabbage slaw and fish evenly among the tortillas. Finally, make sure to sprinkle some cilantro, and drizzle some hot sauce, if you wish to.
|Dietary fiber||3 grams|
|Vitamin A||571 IU|
CHICKEN TINGA RICE BOWL
- Avocado or canola oil – 2 tablespoons
- Minced garlic – 4 cloves
- Large white onion – 1 (thinly sliced)
- Avocado – 1 (sliced)
- Cooked cilantro-lime rice – 1 (8 ounce package)
- Dried oregano – 1 teaspoon
- Chopped canned chipotles in adobo – ¼ cup
- Pinto beans – 1 (15 ounce, rinsed)
- Medium bell peppers – 2 (sliced)
- Boneless and skinless chicken thighs – 2 pounds (trimmed)
- Diced tomatoes (without salt) – 1 (28 ounce) can
- Salt – 1 teaspoon
- Lime wedges for serving
- Heat the oil in a large pot over medium high heat. Add onions to the pot and cook. Stir occasionally until it softens, for about 5 minutes.
- Add chipotles, garlic, oregano, and salt. Stir and cook until fragrant, for about a minute.
- Add tomatoes along with their juice and chicken, bring to a simmer. Adjust the heat to maintain the simmer, stirring occasionally.
- Make sure to cook the chicken for about 20 to 25 minutes, until an instant read on the thermometer inserted in the thickest part of a thigh registers 165°F.
- Transfer the chicken to a chopping board and shred the chicken using 2 forks. Stir the shredded chicken back into the sauce.
- Make sure to prepare at least 3 cups of chicken tinga for this recipe.
- Cook the rice per the directions given.
- Heat the beans in a separate pan or place them in the microwave until steaming.
- In a non-stick skillet over medium heat, cook bell peppers by stirring frequently, until tender, for about 5 minutes.
- Finally, serve the dish with lime wedges, if desired.
|Dietary fiber||7 grams|
|Vitamin A||949 mcg|
CHICKPEA SALAD SANDWICH
- Chickpeas (no salt) – 2 (15.5 ounces) can (rinsed)
- Extra virgin olive oil – 6 tablespoons
- Lemon juice – 3 tablespoons
- Dijon mustard – 2 teaspoons
- Finely chopped celery – ½ cup
- Garlic powder – ½ teaspoon.
- Tomato slices – 4
- Red onion slices – 4 (thinly sliced)
- Ground pepper – ⅛ teaspoon
- Finely chopped fresh dill – ¼ cup
- Salt – ⅛ teaspoon
- Green lettuce leaves – 4
- Vegan mayonnaise – 4 tablespoons
- Whole grain bread – 8 slices, toasted
- In a large bowl, mix mustard, lemon juice, chickpeas, oil, and garlic powder. Crush the chickpeas until most of them are mashed, using a potato masher or fork. Make sure that a few chickpeas are still whole.
- Add dill, celery, pepper, and salt to it.
- In a slice of bread, spread 1 tablespoon of mayonnaise on 1 side. Prepare 4 slices of bread. Top the bread evenly with onion, lettuce, tomato, and chickpea mixture. Top with another slice of bread.
|Dietary fiber||12 grams|
|Vitamin A||764 IU|
RED LENTIL SOUP WITH SAFFRON
- Medium carrots – 2 (finely diced)
- Extra virgin olive oil – 3 tablespoons
- Celery – 2 stalks (finely diced)
- Minced garlic – 3 cloves
- Large onion – 1 (finely diced)
- Ground cumin – ½ teaspoon
- Tomato paste – 1 tablespoon
- Crushed saffron threads – ¼ teaspoon
- Ground turmeric – ¼ teaspoon
- Water – 1 ½ cups + more as required
- Low sodium no chicken or chicken broth – 4 cups
- Red lentil – 1 pound (2 cups, rinsed)
- Kosher salt – 1 teaspoon
- Ground pepper – 1 teaspoon
- Spinach – 5 ounces (coarsely chopped)
- Plain yogurt + chopped fresh mint for garnish
- In a large pot, heat oil over medium heat.
- To the pot, add celery, carrots, and onion, then cook until it begins to soften, for about 7 to 10 minutes. Make sure it does not turn brown.
- Stir in tomato paste, garlic, saffron, cumin, and turmeric, then cook for a minute.
- Add water, broth, lentils, pepper, spinach, and salt. After adding these ingredients, bring to a simmer. Adjust heat to maintain a simmer, then cover, and cook the mixture. Stir the mixture as required to prevent sticking.
- Cook until the vegetables and lentils are tender, for about 15 to 20 minutes. Add more water if required.
- Finally, add yogurt and mint for garnish, if desired.
|Dietary fiber||8 grams|
|Vitamin B9||358 mcg|
If you are someone who loves including protein in your meals, this article should have helped you find simple yet tasty high protein dinner recipes. If you have been thinking about eating healthy, but were not willing to compromise on the taste, these recipes might be a great choice for you. They are not just healthy, but also tasty and easy to cook.
Check out our recent article on the best protein supplements for weight gain to help you gain weight in a healthier way.