15 High-Protein Galveston Diet Dinner Recipes

Dinner is the perfect opportunity to enjoy a satisfying, nutrient-dense meal that supports your health goals while bringing comfort and flavor to your evening. The Galveston Diet emphasizes high-quality proteins, healthy fats, and anti-inflammatory ingredients to help manage menopausal symptoms and promote overall wellness.

These 15 dinner recipes are designed to fit within the Galveston Diet’s macronutrient framework of approximately 70% healthy fats, 20% protein, and 10% carbohydrates. Each dish is crafted to be both delicious and easy to prepare, whether you’re cooking for yourself or your family. From elegant seafood dishes to hearty comfort foods, you’ll find plenty of options to keep your dinners interesting and satisfying.

1. Baked Salmon with Roasted Asparagus & Lemon

A simple, elegant, and nutrient-dense dinner.

Ingredients:

• 6 oz salmon fillet
• 1 bunch asparagus, trimmed
• 1 tbsp olive oil
• 1 lemon, sliced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss asparagus with olive oil, salt, and pepper, and spread on a baking sheet.
3. Place the salmon fillet on the same sheet, season it, and top with lemon slices.
4. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.

2. Chicken Piccata with Zucchini Noodles

A classic Italian dish made low-carb.

Ingredients:

• 6 oz chicken breast, pounded thin
• 1 tbsp almond flour (for dusting)
• 2 tbsp butter or ghee
• 1/4 cup chicken broth
• 2 tbsp lemon juice
• 1 tbsp capers
• 2 cups zucchini noodles

Instructions:

1. Lightly dust the chicken with almond flour. Season with salt and pepper.
2. In a skillet, melt 1 tbsp of butter over medium-high heat. Cook the chicken for 3-4 minutes per side, until golden and cooked through. Remove from skillet.
3. Add the remaining butter, chicken broth, lemon juice, and capers to the skillet. Bring to a simmer.
4. Return the chicken to the pan to coat with the sauce. Serve over sautéed zucchini noodles.

3. Steak with Creamy Mushroom Cauliflower Risotto

A hearty and decadent meal that feels like a restaurant-quality dish.

Ingredients:

• 6 oz sirloin or ribeye steak
• 2 cups cauliflower rice
• 1/2 cup sliced mushrooms
• 1/4 cup heavy cream
• 2 tbsp grated Parmesan cheese
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. Cook the steak to your desired doneness in a hot skillet. Let it rest.
2. In the same skillet, melt the butter and sauté the mushrooms.
3. Add the cauliflower rice and cook for 5-7 minutes.
4. Stir in the heavy cream and Parmesan cheese. Season with salt and pepper. Cook until creamy.
5. Serve the sliced steak over the cauliflower risotto.

4. Shrimp Scampi with Spaghetti Squash

A garlic lover’s dream, served over a healthy pasta alternative.

Ingredients:

• 6 oz shrimp, peeled and deveined
• 2 cups cooked spaghetti squash
• 2 tbsp butter or olive oil
• 3 cloves garlic, minced
• 1/4 cup chicken broth
• 2 tbsp fresh parsley, chopped
• Red pepper flakes to taste

Instructions:

1. In a skillet, melt the butter over medium heat. Add the garlic and red pepper flakes and cook for 1 minute until fragrant.
2. Add the shrimp and cook until pink and opaque.
3. Stir in the chicken broth and parsley. Bring to a simmer.
4. Serve the shrimp scampi over the spaghetti squash.

5. Pork Chops with Sautéed Cabbage & Bacon

A savory and satisfying combination of flavors.

Ingredients:

• 1 (6-oz) bone-in pork chop
• 2 cups chopped cabbage
• 2 slices bacon, chopped
• 1 tbsp apple cider vinegar
• Salt and pepper to taste

Instructions:

1. Cook the pork chop in a skillet until cooked through. Set aside.
2. In the same skillet, cook the chopped bacon until crisp. Remove the bacon, leaving the drippings.
3. Add the cabbage to the skillet and sauté until tender. Stir in the apple cider vinegar.
4. Return the bacon to the skillet and toss. Serve the pork chop with the cabbage and bacon.

6. Bunless Burger with Avocado & Grilled Onions

All the flavor of a great burger, without the bun.

Ingredients:

• 6 oz ground beef patty
• 1/2 avocado, sliced
• 1/4 cup grilled onions
• 1 slice of cheddar or provolone cheese
• Serve with a side salad or steamed broccoli

Instructions:

1. Grill or pan-fry the burger patty to your desired doneness. Top with cheese in the last minute of cooking.
2. Serve the patty topped with avocado and grilled onions, with a side of your favorite low-carb vegetable.

7. Lemon Herb Roasted Chicken with Root Vegetables

A classic comfort food dinner.

Ingredients:

• 1 chicken leg quarter (thigh and drumstick)
• 1 cup mixed low-carb root vegetables (e.g., carrots, radishes, turnips), chopped
• 1 tbsp olive oil
• 1 tsp mixed dried herbs (rosemary, thyme)
• 1 lemon, halved

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the chicken and vegetables with olive oil, herbs, salt, and pepper.
3. Squeeze the juice of half a lemon over everything.
4. Roast for 30-40 minutes, or until the chicken is cooked through and the vegetables are tender.

8. Blackened Cod with a Simple Green Salad

A quick and flavorful fish dinner.

Ingredients:

• 6 oz cod fillet
• 1 tbsp blackening seasoning
• 1 tbsp butter
• 2 cups mixed greens with a light vinaigrette

Instructions:

1. Coat the cod fillet evenly with blackening seasoning.
2. Melt butter in a hot skillet. Cook the cod for 3-4 minutes per side, until blackened and cooked through.
3. Serve immediately with a fresh green salad.

9. Stuffed Bell Peppers with Ground Turkey

A colorful and complete meal in one pepper.

Ingredients:

• 1 large bell pepper, halved and seeded
• 4 oz ground turkey, cooked
• 1/2 cup cauliflower rice, cooked
• 1/4 cup tomato sauce (no sugar added)
• 1/4 cup shredded mozzarella cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix the cooked ground turkey, cauliflower rice, and tomato sauce.
3. Spoon the mixture into the bell pepper halves.
4. Top with mozzarella cheese and bake for 20-25 minutes, until the pepper is tender and the cheese is bubbly.

10. Creamy Tuscan Chicken

A rich and flavorful one-pan meal.

Ingredients:

• 6 oz chicken breast, cut into bite-sized pieces
• 1/2 cup heavy cream
• 1 cup fresh spinach
• 1/4 cup sun-dried tomatoes (in oil), chopped
• 1 tbsp olive oil
• 1 clove garlic, minced

Instructions:

1. Heat olive oil in a skillet. Cook the chicken pieces until golden and cooked through. Set aside.
2. In the same skillet, cook the garlic until fragrant. Add the heavy cream, spinach, and sun-dried tomatoes.
3. Simmer until the sauce thickens slightly and the spinach wilts.
4. Return the chicken to the skillet and toss to coat. Serve warm.

11. Lamb Chops with Mint Cauliflower Mash

An elegant dinner that’s surprisingly easy to make.

Ingredients:

• 2-3 lamb chops
• 2 cups cauliflower florets, steamed
• 2 tbsp fresh mint, chopped
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. Season the lamb chops with salt and pepper and cook in a hot skillet to your desired doneness.
2. While the lamb cooks, mash the steamed cauliflower with butter, mint, salt, and pepper until smooth.
3. Serve the lamb chops with the mint cauliflower mash.

12. Chicken & Sausage Gumbo (No-Roux, No-Rice)

A flavorful, low-carb version of the Louisiana classic.

Ingredients:

• 4 oz chicken thigh, chopped
• 3 oz andouille sausage, sliced
• 1/2 cup chopped celery, bell pepper, and onion (the “holy trinity”)
• 2 cups chicken broth
• 1 tsp Cajun seasoning
• Serve over cauliflower rice

Instructions:

1. In a pot, brown the sausage. Remove and set aside.
2. In the same pot, brown the chicken pieces.
3. Add the celery, bell pepper, and onion and cook until softened.
4. Add the chicken broth and Cajun seasoning. Bring to a simmer and cook for at least 30 minutes.
5. Return the sausage to the pot and heat through. Serve over cauliflower rice.

13. Seared Scallops with Lemon-Butter Sauce & Sautéed Spinach

A quick, restaurant-quality meal.

Ingredients:

• 6 oz large sea scallops, patted dry
• 2 cups fresh spinach
• 2 tbsp butter
• 1 clove garlic, minced
• 2 tbsp lemon juice

Instructions:

1. Season scallops with salt and pepper. Heat 1 tbsp of butter in a skillet over high heat. Sear the scallops for 1-2 minutes per side, until golden. Remove from skillet.
2. Reduce heat, add remaining butter and garlic. Cook for 30 seconds.
3. Add the spinach and cook until wilted. Stir in the lemon juice.
4. Return the scallops to the pan to coat in the sauce. Serve immediately.

14. Eggplant Parmesan

A vegetarian classic, made Galveston-friendly.

Ingredients:

• 1 small eggplant, sliced into rounds
• 1/2 cup marinara sauce (no sugar added)
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 2 tbsp olive oil

Instructions:

1. Preheat oven to 400°F (200°C).
2. Brush eggplant slices with olive oil and bake for 15-20 minutes, until tender.
3. In a small baking dish, layer the eggplant, marinara sauce, and cheeses.
4. Bake for another 10-15 minutes, until the cheese is melted and bubbly.

15. Deconstructed Chicken Pot Pie

All the creamy, comforting flavor without the crust.

Ingredients:

• 4 oz cooked, shredded chicken
• 1/2 cup mixed low-carb vegetables (e.g., carrots, celery, green beans)
• 1/2 cup chicken broth
• 1/4 cup heavy cream
• 1 tsp dried thyme

Instructions:

1. In a saucepan, bring the chicken broth to a simmer. Add the vegetables and cook until tender.
2. Stir in the shredded chicken, heavy cream, and thyme.
3. Simmer until the sauce has thickened slightly. Season with salt and pepper and serve in a bowl.

Conclusion

These 15 high-protein dinner recipes provide a wonderful variety of flavors and cooking styles to keep your evenings delicious and nutritious. By incorporating these meals into your Galveston Diet routine, you’ll be nourishing your body with the right balance of protein, healthy fats, and anti-inflammatory ingredients. Enjoy experimenting with these recipes and making them your own!