23+ 20-Minute High-Protein Dinner Ideas

In today’s fast-paced world, finding the time to prepare a healthy and satisfying dinner can be a challenge. However, a high-protein meal is essential for muscle repair, immune function, and overall satiety, helping you feel fuller for longer. This article provides a collection of over 23 delicious, high-protein dinner ideas that can be prepared in 20 minutes or less, making weeknight meals both nutritious and convenient.

These recipes feature a variety of protein sources, including lean meats, poultry, fish, and plant-based options, ensuring there is something for everyone. Each recipe is designed for quick preparation without sacrificing flavor or nutritional value.

1. Lemon Garlic Shrimp Pasta

Time: 20 minutes | Serves: 4
Protein: 40g per serving | Calories: 643 kcal

Ingredients:

• 12 ounces dried spaghetti or other long, thin pasta
• 3 tablespoons olive oil
• 2 tablespoons butter
• 5 large garlic cloves, minced
• 1/4 teaspoon crushed red pepper flakes (or more)
• 1 pound medium shrimp, peeled and deveined
• 1 large lemon (juice and zest)
• 1/4 cup chopped fresh parsley (or more)
• Kosher salt and freshly ground black pepper to taste
• 2 ounces parmesan cheese, freshly grated (optional)

Instructions:

1. Bring a large pot of salted water to boil. Cook pasta in boiling water until firm to the bite (al dente), about 8 minutes. Drain, reserving 1 cup of pasta water.
2. Meanwhile, heat olive oil and butter in a large skillet over medium-high heat until sizzling. Add minced garlic and red pepper flakes; cook and stir until fragrant, about 30 seconds. Add shrimp; cook and stir until shrimp is just cooked through, 3 to 4 minutes. Remove from heat.
3. Once you’ve drained the pasta, set skillet with the shrimp mixture over medium heat. Add drained, cooked pasta and 1/4 cup of reserved pasta water; toss to coat. Cook and stir until heated through, adding more pasta water if pasta seems too dry.
4. Remove pasta from heat and stir in fresh lemon juice and zest, and parsley. Season to taste with salt and pepper. Transfer to serving bowl or platter; top with grated parmesan cheese if using and serve.

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2. Teriyaki Chicken

Time: 20 minutes | Serves: 4
Protein: 35g per serving | Calories: 450 kcal

Ingredients:

• 1.5 pounds boneless, skinless chicken thighs, cut into 1-inch cubes
• 1 tablespoon avocado oil
• 1 tablespoon finely chopped ginger
• 2 cloves garlic, minced
• 1/4 cup tamari or soy sauce
• 1/4 cup sake
• 1/4 cup mirin
• 2 tablespoons honey
• Sesame seeds and sliced green onions for garnish

Instructions:

1. In a medium bowl, whisk together tamari, sake, mirin, and honey. Set aside.
2. Heat avocado oil in a large skillet or wok over medium-high heat. Add chicken and cook for 1-2 minutes per side, until golden. Season with salt and pepper.
3. Add ginger and garlic to the skillet and cook for 30 seconds until fragrant.
4. Pour the sauce over the chicken and simmer for 4-5 minutes, until the sauce has thickened and the chicken is cooked through.
5. Garnish with sesame seeds and green onions, and serve with rice and steamed broccoli.

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3. Easy Beef Stir Fry

Time: 20 minutes | Serves: 4
Protein: 25g per serving | Calories: 400 kcal

Ingredients:

• 1 pound flank steak, thinly sliced against the grain
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 broccoli head, cut into florets
• 1/2 cup soy sauce
• 1/4 cup honey
• 2 cloves garlic, minced
• 1 tablespoon cornstarch

Instructions:

1. In a small bowl, whisk together soy sauce, honey, garlic, and cornstarch. Set aside.
2. Heat olive oil in a large skillet or wok over high heat. Add steak and cook for 2-3 minutes, until browned. Remove from skillet.
3. Add bell pepper and broccoli to the skillet and cook for 3-4 minutes, until tender-crisp.
4. Return the steak to the skillet and pour the sauce over everything. Cook for 1-2 minutes, until the sauce has thickened.
5. Serve immediately over rice or noodles.

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4. Easy Tofu Stir Fry (Vegan)

Time: 20 minutes | Serves: 4
Protein: 13g per serving | Calories: 245 kcal

Ingredients:

• 14 ounces firm tofu, pressed and cubed
• 1 tablespoon soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon sesame oil
• 1 red bell pepper, sliced
• 1 broccoli head, cut into florets
• 1/4 cup vegetable broth
• 2 tablespoons soy sauce
• 1 tablespoon maple syrup
• 1 clove garlic, minced

Instructions:

1. In a bowl, toss the tofu with 1 tablespoon of soy sauce and cornstarch.
2. Heat sesame oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden brown on all sides. Remove from skillet.
3. Add bell pepper and broccoli to the skillet and cook for 3-4 minutes, until tender-crisp.
4. In a small bowl, whisk together vegetable broth, 2 tablespoons of soy sauce, maple syrup, and garlic.
5. Return the tofu to the skillet and pour the sauce over everything. Cook for 1-2 minutes, until the sauce has thickened.
6. Serve immediately over rice or quinoa.

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5. Garlic Butter Salmon

Time: 15 minutes | Serves: 4
Protein: 34g per serving | Calories: 320 kcal

Ingredients:

• 4 salmon fillets (6 oz each)
• 3 tablespoons butter
• 4 cloves garlic, minced
• 1 lemon (juice and zest)
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Season salmon fillets with salt and pepper.
2. Heat 2 tablespoons butter in a large skillet over medium-high heat.
3. Add salmon skin-side up and cook for 4-5 minutes until golden.
4. Flip and cook for another 3-4 minutes until cooked through.
5. Remove salmon and add remaining butter and garlic to the pan. Cook for 30 seconds.
6. Add lemon juice and zest, then pour over salmon. Garnish with parsley and serve.

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6. Spicy Chickpea and Spinach Curry

Time: 20 minutes | Serves: 4
Protein: 15g per serving | Calories: 285 kcal

Ingredients:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 can (14 oz) coconut milk
• 1 can (14 oz) diced tomatoes
• 4 cups fresh spinach
• 1 onion, diced
• 3 cloves garlic, minced
• 2 tablespoons curry powder
• 1 tablespoon olive oil
• Salt to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook for 3 minutes until softened.
2. Add garlic and curry powder, cook for 1 minute until fragrant.
3. Add chickpeas, coconut milk, and diced tomatoes. Bring to a simmer.
4. Cook for 10 minutes, stirring occasionally.
5. Add spinach and cook until wilted, about 2 minutes.
6. Season with salt and serve over rice or with naan bread.

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7. Turkey Taco Skillet

Time: 20 minutes | Serves: 4
Protein: 28g per serving | Calories: 310 kcal

Ingredients:

• 1 pound ground turkey (93% lean)
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels
• 1 cup salsa
• 1 tablespoon taco seasoning
• 1/2 cup shredded cheese
• 1 tablespoon olive oil
• Optional toppings: avocado, cilantro, sour cream

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add ground turkey and cook for 5-6 minutes, breaking it up with a spoon, until browned.
3. Add taco seasoning and stir to coat the turkey.
4. Add black beans, corn, and salsa. Stir to combine.
5. Simmer for 5 minutes until heated through.
6. Top with shredded cheese and let it melt. Serve with desired toppings.

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8. One-Skillet Bourbon Chicken

Time: 20 minutes | Serves: 4
Protein: 30g per serving | Calories: 420 kcal

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch pieces
• 1/4 cup bourbon
• 1/4 cup soy sauce
• 2 tablespoons brown sugar
• 1 tablespoon ketchup
• 1 teaspoon grated ginger
• 2 cloves garlic, minced
• 1 tablespoon olive oil

Instructions:

1. In a bowl, whisk together bourbon, soy sauce, brown sugar, ketchup, ginger, and garlic.
2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until browned on all sides.
3. Pour the sauce over the chicken and bring to a simmer.
4. Cook for 5-7 minutes, or until the sauce has thickened and the chicken is cooked through.
5. Serve with rice and steamed vegetables.

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9. 15-Minute Salmon & Creamy Orzo

Time: 15 minutes | Serves: 2
Protein: 38g per serving | Calories: 550 kcal

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 cup orzo pasta
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 2 cups fresh spinach
• 1 cup sliced mushrooms
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Cook orzo according to package directions. Drain and set aside.
2. While orzo is cooking, heat olive oil in a large skillet over medium-high heat. Season salmon with salt and pepper and cook for 4-5 minutes per side, until cooked through.
3. In the same skillet, add mushrooms and cook until softened. Add spinach and cook until wilted.
4. Stir in the cooked orzo, heavy cream, and Parmesan cheese. Cook until the sauce has thickened slightly.
5. Serve the salmon over the creamy orzo.

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10. Crispy Fish Taco Bowls

Time: 20 minutes | Serves: 4
Protein: 25g per serving | Calories: 450 kcal

Ingredients:

• 1 lb cod fillets, cut into 1-inch pieces
• 1 cup all-purpose flour
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 cup milk
• 1/4 cup vegetable oil
• For the bowls: shredded lettuce, diced tomatoes, avocado, and a lime wedge
• For the crema: 1/2 cup sour cream, 1 tablespoon adobo sauce from a can of chipotles in adobo

Instructions:

1. In a bowl, whisk together flour, chili powder, and cumin. In another bowl, pour the milk.
2. Dip each piece of cod in the milk, then dredge in the flour mixture.
3. Heat vegetable oil in a large skillet over medium-high heat. Fry the cod for 2-3 minutes per side, until golden and crispy.
4. Assemble the bowls with lettuce, tomatoes, avocado, and the crispy fish.
5. In a small bowl, mix together the sour cream and adobo sauce. Drizzle over the bowls and serve with a lime wedge.

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11. Chickpea Salad Sandwich

Time: 10 minutes | Serves: 2
Protein: 15g per serving | Calories: 350 kcal

Ingredients:

• 1 (15-ounce) can chickpeas, rinsed and drained
• 1/4 cup mayonnaise (or vegan mayo)
• 1 celery stalk, finely chopped
• 2 tablespoons finely chopped red onion
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 4 slices of bread, toasted

Instructions:

1. In a medium bowl, mash the chickpeas with a fork until they are flaky.
2. Add the mayonnaise, celery, red onion, lemon juice, and Dijon mustard. Mix until well combined.
3. Season with salt and pepper to taste.
4. Serve the chickpea salad on toasted bread.

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12. Frittata with Asparagus, Leek & Ricotta

Time: 20 minutes | Serves: 4
Protein: 18g per serving | Calories: 250 kcal

Ingredients:

• 8 large eggs
• 1/2 cup whole-milk ricotta cheese
• 1/4 cup grated Parmesan cheese
• 1 bunch asparagus, trimmed and cut into 1-inch pieces
• 1 leek, white and light green parts only, thinly sliced
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat broiler. In a medium bowl, whisk together eggs, ricotta, and Parmesan. Season with salt and pepper.
2. Heat olive oil in a large oven-safe skillet over medium heat. Add leek and cook until softened, about 5 minutes.
3. Add asparagus and cook for another 3-4 minutes, until tender-crisp.
4. Pour the egg mixture over the vegetables and cook for 5-7 minutes, until the edges are set.
5. Transfer the skillet to the broiler and cook for 2-3 minutes, until the top is golden and the frittata is cooked through.

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13. One-Pot Garlicky Shrimp & Broccoli

Time: 15 minutes | Serves: 2
Protein: 25g per serving | Calories: 300 kcal

Ingredients:

• 1 pound shrimp, peeled and deveined
• 1 head of broccoli, cut into florets
• 4 cloves garlic, minced
• 1/4 cup chicken or vegetable broth
• 2 tablespoons olive oil
• Red pepper flakes to taste
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium-high heat. Add garlic and red pepper flakes and cook for 30 seconds until fragrant.
2. Add the shrimp and cook for 2-3 minutes, until pink and cooked through. Remove from skillet.
3. Add the broccoli and broth to the skillet. Cover and cook for 5-7 minutes, until the broccoli is tender-crisp.
4. Return the shrimp to the skillet and toss to combine.
5. Season with salt and pepper and serve immediately.

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14. Spinach & Artichoke Dip Pasta with Chicken

Time: 20 minutes | Serves: 4
Protein: 35g per serving | Calories: 500 kcal

Ingredients:

• 12 ounces pasta (penne or rotini)
• 2 cups cooked chicken, shredded
• 1 (14-ounce) can artichoke hearts, drained and chopped
• 4 cups fresh spinach
• 1 cup heavy cream
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Cook pasta according to package directions. Drain and set aside.
2. In a large skillet, heat heavy cream over medium heat. Add garlic and cook for 1 minute until fragrant.
3. Stir in the Parmesan cheese until melted and the sauce is smooth.
4. Add the spinach and artichoke hearts and cook until the spinach is wilted.
5. Stir in the cooked chicken and pasta. Season with salt and pepper and serve.

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15. Gochujang-Glazed Salmon with Garlic Spinach

Time: 15 minutes | Serves: 2
Protein: 36g per serving | Calories: 450 kcal

Ingredients:

• 2 (6-ounce) salmon fillets
• 2 tablespoons gochujang (Korean chili paste)
• 1 tablespoon honey
• 1 tablespoon soy sauce
• 4 cups fresh spinach
• 2 cloves garlic, minced
• 1 tablespoon sesame oil

Instructions:

1. Preheat broiler. In a small bowl, whisk together gochujang, honey, and soy sauce.
2. Place salmon on a baking sheet and brush with the gochujang glaze.
3. Broil for 8-10 minutes, or until the salmon is cooked through and the glaze is bubbly.
4. While the salmon is broiling, heat sesame oil in a large skillet over medium heat. Add garlic and cook for 30 seconds until fragrant.
5. Add the spinach and cook until wilted. Serve the salmon with the garlic spinach.

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16. 20-Minute Chicken Cutlets & Zucchini Noodles

Time: 20 minutes | Serves: 2
Protein: 40g per serving | Calories: 400 kcal

Ingredients:

• 2 thin-cut chicken breasts
• 2 medium zucchini, spiralized
• 1 cup cherry tomatoes, halved
• 1/2 cup marinara sauce
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Season chicken cutlets with salt and pepper.
2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook for 3-4 minutes per side, until cooked through. Remove from skillet.
3. Add the zucchini noodles and cherry tomatoes to the skillet and cook for 2-3 minutes, until the zucchini is tender-crisp.
4. Stir in the marinara sauce and cook until heated through.
5. Serve the zucchini noodles topped with the chicken and a sprinkle of Parmesan cheese.

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17. Green Goddess Salad with Chicken

Time: 15 minutes | Serves: 2
Protein: 35g per serving | Calories: 450 kcal

Ingredients:

• 2 cups cooked chicken, shredded
• 4 cups mixed greens
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• For the dressing: 1 avocado, 1/2 cup buttermilk, 1/4 cup fresh herbs (parsley, chives, tarragon), 1 clove garlic, 1 tablespoon lemon juice

Instructions:

1. In a blender, combine all the dressing ingredients and blend until smooth.
2. In a large bowl, combine the mixed greens, cucumber, and cherry tomatoes.
3. Top with the shredded chicken and drizzle with the Green Goddess dressing.

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18. Lemon-Garlic Chicken with Green Beans

Time: 20 minutes | Serves: 2
Protein: 40g per serving | Calories: 400 kcal

Ingredients:

• 2 thin-cut chicken breasts
• 1 pound green beans, trimmed
• 4 cloves garlic, minced
• 1 lemon, juiced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Season chicken cutlets with salt and pepper.
2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook for 3-4 minutes per side, until cooked through. Remove from skillet.
3. Add the green beans and garlic to the skillet and cook for 5-7 minutes, until tender-crisp.
4. Return the chicken to the skillet and squeeze the lemon juice over everything.
5. Toss to combine and serve immediately.

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19. Skillet Ravioli Lasagna

Time: 20 minutes | Serves: 4
Protein: 30g per serving | Calories: 500 kcal

Ingredients:

• 1 (20-ounce) package refrigerated cheese ravioli
• 1 pound ground beef or turkey
• 1 (24-ounce) jar marinara sauce
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese

Instructions:

1. In a large skillet, cook the ground beef or turkey over medium-high heat until browned. Drain off any excess fat.
2. Stir in the marinara sauce and bring to a simmer.
3. Add the ravioli and stir to coat. Cook for 5-7 minutes, or until the ravioli is cooked through.
4. Sprinkle with the mozzarella and Parmesan cheese. Cover and cook for 2-3 minutes, or until the cheese is melted and bubbly.

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20. Ground Beef & Snap Pea Rice-Noodle Stir-Fry

Time: 20 minutes | Serves: 4
Protein: 25g per serving | Calories: 450 kcal

Ingredients:

• 8 ounces rice noodles
• 1 pound ground beef
• 2 cups sugar snap peas
• 1 red bell pepper, sliced
• 1/4 cup soy sauce
• 2 tablespoons honey
• 2 cloves garlic, minced
• 1 tablespoon sesame oil

Instructions:

1. Cook the rice noodles according to package directions. Drain and set aside.
2. In a large skillet or wok, cook the ground beef over medium-high heat until browned. Drain off any excess fat.
3. Add the snap peas and bell pepper and cook for 3-4 minutes, until tender-crisp.
4. In a small bowl, whisk together the soy sauce, honey, and garlic.
5. Add the cooked noodles and the sauce to the skillet. Toss to combine and cook for 1-2 minutes, until heated through.
6. Drizzle with sesame oil and serve.

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21. Spinach & Feta Scrambled Egg Pitas

Time: 15 minutes | Serves: 2
Protein: 20g per serving | Calories: 350 kcal

Ingredients:

• 4 large eggs
• 2 cups fresh spinach
• 1/4 cup crumbled feta cheese
• 2 whole-wheat pitas
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a medium bowl, whisk together the eggs. Season with salt and pepper.
2. Heat olive oil in a large skillet over medium heat. Add the spinach and cook until wilted.
3. Pour the eggs over the spinach and cook, stirring occasionally, until the eggs are scrambled and cooked through.
4. Stir in the feta cheese.
5. Warm the pitas and stuff them with the scrambled eggs.

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22. Quick Shrimp Puttanesca

Time: 20 minutes | Serves: 4
Protein: 25g per serving | Calories: 400 kcal

Ingredients:

• 12 ounces linguine
• 1 pound shrimp, peeled and deveined
• 1 (14-ounce) can diced tomatoes
• 1/2 cup Kalamata olives, halved
• 2 tablespoons capers
• 4 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil

Instructions:

1. Cook linguine according to package directions. Drain and set aside.
2. Heat olive oil in a large skillet over medium-high heat. Add garlic and cook for 30 seconds until fragrant.
3. Add the shrimp and cook for 2-3 minutes, until pink and cooked through.
4. Stir in the diced tomatoes, olives, and capers. Bring to a simmer and cook for 5 minutes.
5. Add the cooked linguine and parsley to the skillet. Toss to combine and serve.

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23. Teriyaki-Glazed Cod with Cauliflower Rice

Time: 15 minutes | Serves: 2
Protein: 30g per serving | Calories: 350 kcal

Ingredients:

• 2 (6-ounce) cod fillets
• 1/4 cup teriyaki sauce
• 2 cups cauliflower rice
• 1 tablespoon sesame oil

Instructions:

1. Preheat broiler. Place cod on a baking sheet and brush with teriyaki sauce.
2. Broil for 8-10 minutes, or until the cod is cooked through and the glaze is bubbly.
3. While the cod is broiling, heat sesame oil in a large skillet over medium heat. Add the cauliflower rice and cook for 5-7 minutes, until tender.
4. Serve the teriyaki-glazed cod over the cauliflower rice.

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24. Quinoa Chickpea Salad with Roasted Red Pepper Hummus Dressing

Time: 15 minutes | Serves: 2
Protein: 18g per serving | Calories: 400 kcal

Ingredients:

• 1 cup cooked quinoa
• 1 (15-ounce) can chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• For the dressing: 1/2 cup roasted red pepper hummus, 1/4 cup water, 1 tablespoon lemon juice

Instructions:

1. In a blender, combine all the dressing ingredients and blend until smooth.
2. In a large bowl, combine the quinoa, chickpeas, cucumber, and cherry tomatoes.
3. Drizzle with the hummus dressing and toss to combine.

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Disclaimer: The nutritional information provided in this article is for general informational purposes only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should seek professional medical advice before starting any new diet or exercise regimen.

References

[1] How Much Protein in Chicken? Breast, Thigh and More
[2] Fish With the Most Protein
[3] Good Protein-Rich Foods for a Healthy Lifestyle
[4] Lemon Garlic Shrimp Pasta
[5] Teriyaki Chicken
[6] Easy Beef Stir Fry
[7] Easy Tofu Stir Fry