High protein dinner ideas: 30 dinners with 30 g of protein or more

What counts as a high protein dinner on this list?

On this list, a high protein dinner has at least 30 g of protein in one serving, and the page checks every recipe against that line. Examples are the lemon chicken pasta with spinach and feta, with 50.7 g of protein, the honey garlic salmon with brown rice and bok choy, with 36.7 g, and the vegan crispy tofu with peanut sauce and brown rice, with 44.8 g.

Why 30 g? There is no official definition of a high protein dinner. The dinner lists that rank for this search mostly give none either: Pinch of Yum's 40 and Health eCooks' 30 state no figure. Two do: Downshiftology's dinners "pack in 30 to 50 grams of protein", and The Clean Eating Couple's are "high protein dinner recipes with over 25g of protein per serving" (both read November 5, 2026). This page takes 30 g, Downshiftology's lower bound and the floor of the high protein low calorie meals, above the 20 g of the high protein meals list. The 30 dinners are new: none repeats a recipe of those lists.

Calories, protein, carbohydrate and fat are added up from the grams with the values per 100 g of USDA FoodData Central, SR Legacy, for the generic food, not a brand. Cooking oil is counted where used; salt, herbs and spices are not. Fresh meat and fish are weighed raw and canned tuna drained; brown rice, black beans, rice noodles, white beans, whole-wheat pasta, white rice, kidney beans, bulgur, quinoa and lentils are weighed cooked, and the pasta of the lemon chicken pasta with spinach and feta dry. Poultry is cooked to 165°F inside, ground beef to 160°F, steak, pork and fish to 145°F, steak and pork with a 3-minute rest, and eggs until the yolk and white are firm: the USDA's safe minimum temperatures.

The IZeat healthy check is the Recipes section definition: at least 20 g of protein and 80 g of vegetables, fruit or legumes in one serving; 28 of these 30 pass it. Potatoes do not count as a vegetable in the check; sweet potatoes, salsa and tomato sauce do. Sodium, saturated fat and added sugar are not computed; soy sauce, broth, cheese and salsa carry most of the salt.

IZeat wrote these dinners and computed their figures from USDA values; creators' tested versions will replace them as they are published.

Which chicken and turkey dinners are high in protein?

These 9 dinners build on chicken breast, chicken thighs or 93% lean ground turkey: a pasta, a souvlaki plate, a tray of roast thighs and carrots, a taco bowl, a stir-fry, a chili, a burger, a rice bake and meatball spaghetti. Chicken breast carries the most protein for its calories of the three.

Lemon chicken pasta with spinach and feta · 50.7 g of protein · 540 kcal

1. Cook the pasta in salted water and drain it.
2. Meanwhile, heat the oil in a pan and cook the diced chicken until it reaches 165°F inside.
3. Stir in the spinach until it wilts, then the pasta and the lemon juice, and crumble the feta over.

Chicken souvlaki plate with tzatziki and pita · 49.1 g of protein · 454 kcal

1. Toss the cubed chicken with the oil, half the lemon juice and oregano, thread it on skewers and grill or pan-cook it until it reaches 165°F inside.
2. Stir the grated cucumber and the rest of the lemon juice into the Greek yogurt.
3. Serve the chicken with the tzatziki, the sliced tomatoes and the warm pita.

Chicken, broccoli and brown rice bake with cheddar · 46.1 g of protein · 469 kcal

1. Mix the diced raw chicken, the broccoli florets and the rice in a small baking dish with a splash of water.
2. Cover and bake until the chicken reaches 165°F inside, then scatter the grated cheddar over and bake uncovered until it melts.

White bean chicken chili · 45.7 g of protein · 396 kcal

1. Heat the oil in a pot and soften the chopped onion and pepper with cumin.
2. Add the diced chicken, the beans and the broth and simmer until the chicken reaches 165°F inside.
3. Mash a few beans against the pot to thicken the chili.

Chicken and snap pea stir-fry with rice noodles · 43.3 g of protein · 455 kcal

1. Heat the sesame oil in a wok and stir-fry the sliced chicken until it reaches 165°F inside.
2. Add the snap peas and the sliced pepper with a splash of water and stir-fry until just tender.
3. Toss in the noodles and the soy sauce until hot.

Turkey meatball spaghetti with marinara · 42 g of protein · 533 kcal

1. Mix the turkey with the beaten egg and Italian herbs and roll it into small meatballs.
2. Simmer them in the tomato sauce, covered, until they reach 165°F inside.
3. Serve over the hot pasta with the grated parmesan.

Chicken thighs with roasted carrots and brown rice · 40.7 g of protein · 496 kcal

1. Toss the carrots in batons with the oil, spread them on a tray with the seasoned chicken thighs and roast until the chicken reaches 165°F inside.
2. Serve over the warm brown rice.

Ground turkey taco bowl with black beans · 39.3 g of protein · 504 kcal

1. Heat the oil in a pan and brown the turkey with cumin and chili powder until cooked through.
2. Warm the black beans, then build the bowl: rice, shredded lettuce, turkey, beans and salsa.

Turkey burger with sweet potato wedges · 32.1 g of protein · 457 kcal

1. Toss the sweet potato wedges with the oil and roast until tender and browned at the edges.
2. Shape the seasoned turkey into a patty and cook it in a hot pan until it reaches 165°F inside.
3. Serve the burger in lettuce leaves with the sliced tomato, beside the wedges.

Which beef and pork dinners are high in protein?

These 7 dinners use lean cuts and lean ground beef: top sirloin steak, pork tenderloin, and 90% or 95% lean ground beef. Two are stir-fries or skillets, one a chili, and the others a plate of meat with potatoes, sweet potato, tortillas or bulgur.

Steak with roasted potatoes and green beans · 43.5 g of protein · 483 kcal

1. Toss the diced potatoes and the green beans with most of the oil and roast until the potatoes are golden.
2. Sear the steak in the rest of the oil in a hot pan until it reaches at least 145°F inside, then rest it for 3 minutes and slice it.

Sesame beef and snap pea stir-fry with rice · 43.3 g of protein · 510 kcal

1. Heat the sesame oil in a wok and sear the thinly sliced steak until browned, then set it aside.
2. Stir-fry the snap peas and garlic with a splash of water until just tender.
3. Return the beef with the soy sauce, toss until hot and serve over the rice.

Pork tenderloin with roasted sweet potato and broccoli · 41.4 g of protein · 417 kcal

1. Toss the cubed sweet potato and the broccoli with the oil and spread them on a tray.
2. Add the seasoned pork and roast until it reaches 145°F inside and the vegetables are tender.
3. Rest the pork for 3 minutes, then slice it.

Pork and pepper fajitas with corn tortillas · 41.4 g of protein · 398 kcal

1. Heat the oil in a large pan and cook the sliced pork with fajita spices until it reaches 145°F inside, then set it aside.
2. Cook the sliced peppers and onion in the same pan until soft, and return the pork.
3. Serve in the warm tortillas with the Greek yogurt in place of sour cream.

Greek beef bowl with bulgur, cucumber and yogurt · 40.9 g of protein · 372 kcal

1. Brown the beef with garlic, oregano and cumin in a dry pan until it reaches 160°F inside.
2. Build the bowl: bulgur, beef, the chopped cucumber and tomatoes, and the Greek yogurt on top.

Beef taco skillet with peppers and rice · 40.3 g of protein · 440 kcal

1. Brown the beef with the chopped onion and pepper and taco spices in a dry pan until it reaches 160°F inside.
2. Stir in the rice and the salsa until hot, then scatter the grated cheddar over and cover until it melts.

Lean beef chili with kidney beans · 36.9 g of protein · 439 kcal

1. Heat the oil in a pot and soften the onion and pepper.
2. Add the beef with chili powder and cumin and brown it until it reaches 160°F inside.
3. Stir in the tomatoes and the beans and simmer until thick.

Which fish and seafood dinners are high in protein?

These 8 dinners use salmon, cod, tilapia, shrimp or canned tuna. White fish and shrimp carry little fat, so they reach 30 g of protein in fewer calories than salmon, which brings more fat.

Tuna and pea pasta bake with cheddar · 52.4 g of protein · 519 kcal

1. Mix the drained tuna, the cooked pasta, the peas and the Greek yogurt in a small baking dish.
2. Scatter the grated cheddar over and bake until hot all the way through and golden on top.

Garlic shrimp and broccoli with quinoa · 45.3 g of protein · 427 kcal

1. Steam or boil the broccoli until just tender.
2. Heat the oil in a pan and cook the shrimp with the garlic until pink and opaque all the way through.
3. Toss with the broccoli and serve over the quinoa.

Shrimp fajita bowl with black beans and rice · 45.2 g of protein · 454 kcal

1. Heat the oil in a pan and cook the sliced pepper and onion until soft.
2. Add the shrimp with fajita spices and cook until pink and opaque all the way through.
3. Serve over the rice with the warm black beans.

Parmesan tilapia with zucchini and brown rice · 45 g of protein · 429 kcal

1. Brush the tilapia with a little of the oil, press the grated parmesan on top and bake until the fish flakes and reaches 145°F inside.
2. Cook the sliced zucchini in the rest of the oil until tender and serve both with the rice.

Cod on roasted potato slices with peas · 43.9 g of protein · 441 kcal

1. Toss the sliced potatoes with the oil and roast until nearly tender.
2. Lay the cod on top and bake until it flakes and reaches 145°F inside.
3. Warm the peas and serve them alongside.

Lemon dill salmon with potatoes and asparagus · 39 g of protein · 524 kcal

1. Boil the halved potatoes until tender.
2. Roast the salmon and the asparagus, brushed with the oil, until the fish flakes and reaches 145°F inside.
3. Squeeze the lemon juice over and scatter with dill.

Tilapia fish tacos with mango salsa · 38.3 g of protein · 361 kcal

1. Cook the seasoned tilapia in the oil in a pan until it flakes and reaches 145°F inside.
2. Mix the diced mango with half the lime juice, and toss the shredded cabbage with the rest.
3. Fill the warm tortillas with the fish, the cabbage and the mango salsa.

Honey garlic salmon with brown rice and bok choy · 36.7 g of protein · 509 kcal

1. Stir the honey, soy sauce and grated garlic together and brush it over the salmon.
2. Roast the salmon with the halved bok choy until the fish flakes and reaches 145°F inside.
3. Serve over the warm rice.

Which vegetarian dinners are high in protein?

These 6 dinners reach 30 g of protein without meat or fish: 3 vegan ones with tofu, tempeh and edamame, and vegetarian ones with eggs, cottage cheese, lentils and black beans. Beans and lentils alone rarely reach the line in one plate, so each of these pairs them with a second protein food.

Crispy tofu with peanut sauce and brown rice (vegan) · 44.8 g of protein · 565 kcal

1. Press the tofu, cut it into cubes and bake or air-fry until crisp.
2. Whisk the peanut butter and soy sauce with a little hot water into a sauce.
3. Steam the broccoli and serve everything over the rice with the sauce.

Cottage cheese pasta bake with spinach (vegetarian) · 39.7 g of protein · 494 kcal

1. Mix the cooked pasta with the cottage cheese, the chopped spinach and the tomato sauce in a small baking dish.
2. Top with the grated mozzarella and bake until bubbling and golden.

Tofu and edamame noodle bowl (vegan) · 39.2 g of protein · 498 kcal

1. Heat the sesame oil in a pan and brown the cubed tofu on all sides.
2. Add the edamame and the shredded cabbage and stir-fry until hot.
3. Toss with the noodles and the soy sauce.

Tempeh and vegetable stir-fry with quinoa (vegan) · 39 g of protein · 528 kcal

1. Heat the sesame oil in a wok and brown the sliced tempeh on both sides.
2. Add the pepper and snap peas with a splash of water and stir-fry until just tender.
3. Stir in the soy sauce and serve over the quinoa.

Lentil and egg curry with brown rice (vegetarian) · 35.1 g of protein · 491 kcal

1. Boil the eggs until the yolks and whites are firm, then cool and peel them.
2. Simmer the lentils and tomatoes with curry powder until thick, then stir in the spinach until it wilts.
3. Add the halved eggs and serve over the rice with the Greek yogurt.

Huevos rancheros with black beans (vegetarian) · 33 g of protein · 491 kcal

1. Warm the black beans and the salsa together in a pan.
2. Poach the eggs in simmering water until the yolks and whites are firm.
3. Lay the warm tortillas on a plate, spoon the beans over, top with the eggs and crumble the feta on top.

How much of each food gives 30 g of protein?

To build a high protein dinner of your own, start from the main protein food and its weight. By USDA values, 30 g of protein is 118 g of tuna in water, drained, 133 g of chicken breast, raw, 137 g of top sirloin steak, lean, raw and 140 g of 95% lean ground beef, raw. Lean foods carry it in the fewest calories: shrimp, raw (127 kcal), tuna in water, drained (136 kcal) and cod, raw (138 kcal). The table gives every protein food these dinners use.

1. Weigh the main protein food for about 30 g of protein, from the table.
2. Add a second protein food when the first is small: Greek yogurt in a sauce, cheese on top, an egg or beans.
3. Fill the rest of the plate with vegetables and the starch you want; rice, pasta and bread add a few grams of protein too.
4. Count the oil and the sauce: they change the calories much more than the protein.

The raw-or-cooked guide explains which weight to use, and the cooking fat guide how to count the oil.

How does a high protein dinner fit into your day?

A dinner counts like any other meal: its calories, protein, carbohydrate and fat add to those of the day's other meals, and that total is what you compare with a target, if you chose one.

How much protein suits you over a whole day is personal: the protein intake calculator gives a reference from your weight. The dinners with the most protein for their calories here are the white bean chicken chili (11.5 g per 100 kcal), Greek beef bowl with bulgur, cucumber and yogurt (11 g per 100 kcal) and chicken souvlaki plate with tzatziki and pita (10.8 g per 100 kcal). This page gives each dinner's figures and sets no daily target.

IZeat is a calorie tracker that works inside ChatGPT, Claude or any other assistant: you say what you ate, and it records calories, protein, carbohydrate and fat with the source of every figure.

After you connect your assistant, say what you ate in one sentence. IZeat logs the meal and returns calories, protein, carbohydrate and fat for the day, with the source of each figure; with a target you chose, it shows what remains.

Where are the other high protein and dinner lists?

Recipes with at least 20 g of protein for every meal of the day are on the high protein meals list; meals with 30 g of protein in 300 to 500 kcal on the high protein low calorie meals; and meals with 30 g of protein and 15 g of carbohydrate or less on the high protein low carb meals. Dinners that all pass the IZeat healthy check, whatever their protein above 20 g, are on the healthy dinner ideas list.