20 Simple Low-Calorie High-Protein Dinner Meals

Dinner is often the most anticipated meal of the day, providing an opportunity to unwind and refuel after a busy day. A high-protein, low-calorie dinner can help you meet your nutritional goals while supporting muscle recovery, promoting satiety, and preventing late-night snacking. Research shows that consuming adequate protein at dinner helps with overnight muscle protein synthesis and can improve sleep quality [1].

This article presents 20 delicious and satisfying dinner ideas that are all under 500 calories and packed with protein to nourish your body and satisfy your taste buds.

The Benefits of a High-Protein Dinner

Eating a protein-rich dinner offers numerous advantages for your health and well-being. Protein supports muscle repair and growth, which is particularly important after physical activity throughout the day. It also helps regulate appetite hormones, reducing the likelihood of evening snacking and promoting better sleep. Additionally, protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it [2].

For optimal benefits, aim for at least 25-40 grams of protein at dinner. The following meal ideas are designed to help you achieve this target while keeping calories reasonable.

20 High-Protein Dinner Ideas

Here are 20 simple and delicious dinner meals that are high in protein and low in calories:

1. Lemon Garlic Baked Chicken with Roasted Vegetables

Calories: 380 | Protein: 42g

A classic, simple dinner that never disappoints.

Ingredients:

• 6 oz chicken breast
• 2 cups mixed vegetables (broccoli, carrots, bell peppers)
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 lemon, juiced and zested
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Fresh parsley

Instructions:

1. Preheat oven to 425°F (220°C).
2. Place chicken and vegetables on a baking sheet.
3. Mix olive oil, garlic, lemon juice, zest, Italian seasoning, salt, and pepper.
4. Drizzle mixture over chicken and vegetables.
5. Bake for 25-30 minutes until chicken reaches 165°F internal temperature.
6. Garnish with fresh parsley.

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2. Grilled Salmon with Quinoa and Asparagus

Calories: 420 | Protein: 38g

A nutrient-dense dinner rich in omega-3 fatty acids.

Ingredients:

• 6 oz salmon fillet
• ¾ cup cooked quinoa
• 1 cup asparagus spears
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh dill

Instructions:

1. Preheat grill or grill pan to medium-high heat.
2. Brush salmon with 1 tablespoon olive oil, season with salt and pepper.
3. Grill salmon for 4-5 minutes per side.
4. Toss asparagus with remaining olive oil and garlic, grill for 5-7 minutes.
5. Serve salmon over quinoa with asparagus on the side.
6. Garnish with lemon slices and fresh dill.

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3. Turkey Meatballs with Zucchini Noodles

Calories: 360 | Protein: 35g

A low-carb, high-protein alternative to traditional spaghetti and meatballs.

Ingredients:

• 6 oz ground turkey (93% lean)
• 1 egg white
• ¼ cup breadcrumbs
• 2 tablespoons grated Parmesan
• 2 cloves garlic, minced
• 3 cups zucchini noodles
• 1 cup marinara sauce
• Fresh basil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix turkey, egg white, breadcrumbs, Parmesan, garlic, salt, and pepper.
3. Form into 8-10 meatballs and place on a baking sheet.
4. Bake for 20-25 minutes until cooked through.
5. Sauté zucchini noodles for 2-3 minutes.
6. Heat marinara sauce and toss with meatballs.
7. Serve meatballs and sauce over zucchini noodles.
8. Garnish with fresh basil.

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4. Shrimp Stir-Fry with Brown Rice

Calories: 390 | Protein: 32g

A quick and flavorful Asian-inspired dinner.

Ingredients:

• 6 oz shrimp, peeled and deveined
• 2 cups mixed vegetables (broccoli, bell peppers, snap peas)
• ¾ cup cooked brown rice
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 1 teaspoon sesame seeds

Instructions:

1. Heat sesame oil in a wok over high heat.
2. Add shrimp and cook for 2-3 minutes per side. Remove and set aside.
3. Add garlic and ginger, cook for 30 seconds.
4. Add vegetables and stir-fry for 3-4 minutes.
5. Return shrimp to wok, add soy sauce, and toss.
6. Serve over brown rice and sprinkle with sesame seeds.

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5. Baked Cod with Sweet Potato and Green Beans

Calories: 380 | Protein: 36g

A simple and nutritious dinner featuring lean white fish.

Ingredients:

• 6 oz cod fillet
• 1 medium sweet potato, cubed
• 1½ cups green beans
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon, sliced
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato with 1 tablespoon olive oil, salt, and pepper.
3. Roast for 15 minutes.
4. Add cod, green beans, garlic, and lemon slices to the baking sheet.
5. Drizzle with remaining olive oil and sprinkle with paprika.
6. Bake for an additional 12-15 minutes until cod is flaky.

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6. Chicken Fajita Lettuce Wraps

Calories: 320 | Protein: 38g

A low-carb, flavorful Mexican-inspired dinner.

Ingredients:

• 6 oz chicken breast, sliced
• 1 bell pepper, sliced
• ½ onion, sliced
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• ½ teaspoon cumin
• ½ teaspoon paprika
• 6 large lettuce leaves
• ¼ cup salsa
• 2 tablespoons Greek yogurt
• Fresh cilantro

Instructions:

1. Heat olive oil in a skillet over medium-high heat.
2. Season chicken with chili powder, cumin, and paprika.
3. Cook chicken for 6-7 minutes until cooked through. Remove and set aside.
4. Cook bell peppers and onions for 5 minutes.
5. Slice chicken and return to skillet with vegetables.
6. Serve in lettuce leaves topped with salsa, Greek yogurt, and cilantro.

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7. Beef and Broccoli Stir-Fry

Calories: 420 | Protein: 40g

A restaurant-quality dish you can make at home.

Ingredients:

• 6 oz sirloin steak, thinly sliced
• 3 cups broccoli florets
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon oyster sauce
• 1 tablespoon sesame oil
• 3 cloves garlic, minced
• 1 teaspoon ginger, grated
• ½ cup cooked brown rice

Instructions:

1. Heat sesame oil in a wok over high heat.
2. Add beef and cook for 2-3 minutes until browned. Remove and set aside.
3. Add garlic and ginger, cook for 30 seconds.
4. Add broccoli and stir-fry for 4-5 minutes.
5. Return beef to wok, add soy sauce and oyster sauce.
6. Toss to combine and serve over brown rice.

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8. Baked Chicken Parmesan

Calories: 450 | Protein: 45g

A lighter version of the Italian classic.

Ingredients:

• 6 oz chicken breast
• ¼ cup whole wheat breadcrumbs
• 2 tablespoons grated Parmesan
• 1 egg white
• ½ cup marinara sauce
• ¼ cup shredded mozzarella
• Fresh basil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pound chicken to even thickness.
3. Dip chicken in egg white, then coat with mixture of breadcrumbs and Parmesan.
4. Place on a baking sheet and bake for 20 minutes.
5. Top with marinara sauce and mozzarella.
6. Bake for an additional 5 minutes until cheese melts.
7. Garnish with fresh basil.

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9. Lemon Herb Grilled Pork Chops with Roasted Brussels Sprouts

Calories: 410 | Protein: 38g

A satisfying dinner with lean pork and nutritious vegetables.

Ingredients:

• 6 oz boneless pork chop
• 2 cups Brussels sprouts, halved
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon, juiced and zested
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss Brussels sprouts with 1 tablespoon olive oil, salt, and pepper.
3. Roast for 20-25 minutes.
4. Mix remaining olive oil, garlic, lemon juice, zest, and thyme.
5. Brush mixture on pork chop and grill for 4-5 minutes per side.
6. Serve pork chop with roasted Brussels sprouts.

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10. Tofu and Vegetable Curry

Calories: 370 | Protein: 24g

A flavorful plant-based dinner with aromatic spices.

Ingredients:

• 8 oz firm tofu, cubed
• 2 cups mixed vegetables (cauliflower, bell peppers, peas)
• 1 can (14 oz) light coconut milk
• 2 tablespoons curry powder
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• ½ cup cooked brown rice
• Fresh cilantro

Instructions:

1. Press tofu for 15 minutes.
2. Heat olive oil in a large skillet over medium heat.
3. Add tofu and cook until golden, about 5-7 minutes. Remove and set aside.
4. Add garlic and ginger, cook for 30 seconds.
5. Add curry powder and vegetables, cook for 5 minutes.
6. Add coconut milk and tofu, simmer for 10 minutes.
7. Serve over brown rice and garnish with cilantro.

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11. Grilled Chicken Caesar Salad

Calories: 360 | Protein: 40g

A hearty salad that’s perfect for a light dinner.

Ingredients:

• 6 oz grilled chicken breast, sliced
• 4 cups romaine lettuce, chopped
• 3 tablespoons light Caesar dressing
• 3 tablespoons grated Parmesan cheese
• ½ cup whole grain croutons
• Lemon wedge

Instructions:

1. Grill or pan-sear chicken breast until cooked through.
2. Let rest for 5 minutes, then slice.
3. In a large bowl, toss romaine with Caesar dressing.
4. Top with sliced chicken, Parmesan, and croutons.
5. Squeeze lemon over the top and serve.

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12. Baked Tilapia with Cauliflower Rice

Calories: 340 | Protein: 38g

A low-carb dinner that’s light yet satisfying.

Ingredients:

• 6 oz tilapia fillet
• 2 cups cauliflower rice
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon, sliced
• 1 teaspoon paprika
• ½ cup cherry tomatoes
• Salt and pepper to taste
• Fresh parsley

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place tilapia on a baking sheet, top with lemon slices and paprika.
3. Bake for 12-15 minutes until fish is flaky.
4. Heat olive oil in a skillet, add garlic and cauliflower rice.
5. Sauté for 5-7 minutes, add cherry tomatoes.
6. Serve tilapia over cauliflower rice and garnish with parsley.

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13. Chicken and Vegetable Kebabs

Calories: 380 | Protein: 38g

Grilled skewers that are perfect for outdoor dinners.

Ingredients:

• 6 oz chicken breast, cubed
• 1 cup bell peppers, cut into chunks
• 1 cup zucchini, cut into chunks
• 1 cup cherry tomatoes
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

1. Marinate chicken in olive oil, garlic, Italian seasoning, salt, and pepper for 30 minutes.
2. Thread chicken and vegetables onto skewers.
3. Grill over medium-high heat for 10-12 minutes, turning occasionally.
4. Serve hot.

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14. Turkey Chili

Calories: 390 | Protein: 35g

A hearty and warming dinner that’s perfect for meal prep.

Ingredients:

• 6 oz ground turkey (93% lean)
• 1 can (15 oz) kidney beans, drained
• 1 can (15 oz) diced tomatoes
• 1 cup bell peppers, diced
• ½ cup onion, diced
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 tablespoon olive oil
• Salt and pepper to taste
• Greek yogurt and cilantro for topping

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Cook turkey until browned, about 5-7 minutes.
3. Add onion, bell peppers, and garlic. Cook for 5 minutes.
4. Add chili powder, cumin, beans, and tomatoes.
5. Simmer for 20-25 minutes.
6. Season with salt and pepper.
7. Serve topped with Greek yogurt and cilantro.

Storage: Refrigerate for up to 5 days or freeze for up to 3 months.

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15. Lemon Pepper Salmon with Roasted Vegetables

Calories: 430 | Protein: 36g

A simple yet elegant dinner with bold flavors.

Ingredients:

• 6 oz salmon fillet
• 2 cups mixed vegetables (carrots, Brussels sprouts, red onion)
• 2 tablespoons olive oil
• 1 lemon, juiced and zested
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• Salt to taste
• Fresh dill

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss vegetables with 1 tablespoon olive oil, salt, and pepper.
3. Roast for 15 minutes.
4. Mix remaining olive oil, lemon juice, zest, pepper, and garlic powder.
5. Brush mixture on salmon and add to baking sheet.
6. Bake for an additional 12-15 minutes.
7. Garnish with fresh dill.

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16. Chicken Burrito Bowl

Calories: 420 | Protein: 38g

A customizable bowl with all your favorite Mexican flavors.

Ingredients:

• 5 oz chicken breast, diced
• ¾ cup cooked brown rice
• ½ cup black beans
• ½ cup corn
• ¼ cup salsa
• 2 tablespoons Greek yogurt
• ¼ avocado, sliced
• 1 tablespoon lime juice
• 1 teaspoon chili powder
• Fresh cilantro

Instructions:

1. Season chicken with chili powder and cook in a skillet for 6-7 minutes.
2. Assemble bowl with rice, black beans, corn, and chicken.
3. Top with salsa, Greek yogurt, and avocado.
4. Drizzle with lime juice and garnish with cilantro.

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17. Baked Chicken Thighs with Roasted Sweet Potato

Calories: 460 | Protein: 36g

A flavorful dinner with juicy chicken and sweet potato.

Ingredients:

• 2 boneless, skinless chicken thighs (6 oz total)
• 1 medium sweet potato, cubed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon dried rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss sweet potato with 1 tablespoon olive oil, salt, and pepper.
3. Roast for 15 minutes.
4. Season chicken with garlic, paprika, rosemary, salt, and pepper.
5. Add chicken to baking sheet and drizzle with remaining olive oil.
6. Bake for an additional 20-25 minutes until chicken is cooked through.

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18. Shrimp and Zucchini Noodles

Calories: 310 | Protein: 32g

A light and low-carb dinner that’s ready in minutes.

Ingredients:

• 6 oz shrimp, peeled and deveined
• 3 cups zucchini noodles
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• ½ cup cherry tomatoes, halved
• ¼ teaspoon red pepper flakes
• 2 tablespoons grated Parmesan
• Fresh basil
• Salt and pepper to taste

Instructions:

1. Heat 1 tablespoon olive oil in a skillet over medium-high heat.
2. Add shrimp and cook for 2-3 minutes per side. Remove and set aside.
3. Add remaining olive oil and garlic, cook for 30 seconds.
4. Add zucchini noodles and cherry tomatoes, sauté for 2-3 minutes.
5. Return shrimp to skillet, add red pepper flakes.
6. Top with Parmesan and fresh basil.

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19. Stuffed Bell Peppers

Calories: 390 | Protein: 32g

A colorful and satisfying dinner that’s great for meal prep.

Ingredients:

• 2 large bell peppers, halved and seeded
• 5 oz ground turkey (93% lean)
• ½ cup cooked quinoa
• ½ cup diced tomatoes
• ¼ cup onion, diced
• 2 cloves garlic, minced
• ¼ cup shredded mozzarella
• 1 teaspoon Italian seasoning
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cook turkey with onion and garlic until browned.
3. Mix in quinoa, tomatoes, Italian seasoning, salt, and pepper.
4. Fill bell pepper halves with turkey mixture.
5. Top with mozzarella cheese.
6. Bake for 25-30 minutes until peppers are tender.

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20. Herb-Crusted Pork Tenderloin with Green Beans

Calories: 420 | Protein: 40g

An elegant dinner that’s surprisingly easy to make.

Ingredients:

• 6 oz pork tenderloin
• 2 cups green beans
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon fresh rosemary, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Mix olive oil, garlic, rosemary, thyme, mustard, salt, and pepper.
3. Rub mixture all over pork tenderloin.
4. Place pork on a baking sheet with green beans.
5. Roast for 20-25 minutes until pork reaches 145°F internal temperature.
6. Let pork rest for 5 minutes before slicing.

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Conclusion

These 20 high-protein, low-calorie dinner recipes prove that healthy eating can be both delicious and satisfying. From grilled meats and baked fish to vegetarian options and international flavors, there’s something here for every palate and dietary preference. By incorporating these protein-rich dinners into your weekly meal rotation, you’ll support your fitness goals, maintain steady energy levels, and enjoy flavorful meals that nourish your body.

References

[1] Healthline. (2023, March 13). How Protein at Breakfast Can Help You Lose Weight. Retrieved from https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss

[2] SELF. (2016, May 24). 10 High-Protein Lunches Under 400 Calories. Retrieved from https://www.self.com/gallery/10-high-protein-lunches-under-400-calories