Best 12 High-Protein Low-Calorie Dinner for Your Diet

Discover the best high-protein low-calorie dinner ideas that will keep you satisfied and help you stick to your diet. From grilled chicken to roasted vegetables, these recipes are perfect for those looking to achieve their weight loss goals.

Maintaining a healthy diet can be challenging, especially when it comes to dinner time. Many traditional dinner options are high in calories and lack the necessary protein to keep you feeling full and satisfied. However, incorporating high-protein, low-calorie meals into your dinner routine can help you achieve your weight loss goals while still enjoying delicious food.

Benefits of high-protein low-calorie dinner

Weight Management: Eating foods high in protein can increase feelings of fullness and satisfaction, which can lower total caloric intake and help you reach your weight reduction or maintenance objectives.

Muscle Maintenance: Maintaining lean muscle mass requires consuming enough protein, particularly when following a calorie restriction. Meals high in protein can assist stop the loss of muscle while trying to lose weight.

Metabolic Boost: Because protein has a greater thermic effect than fats and carbs, eating foods high in protein causes your body to expend more energy during digestion. This may lead to a small rise in metabolic rate.

Blood Sugar Control: Because protein slows down the absorption of glucose from carbohydrates, it helps control blood sugar levels. This can promote more steady energy levels and lessen cravings by preventing blood sugar spikes and crashes.

Nutrient Density: In addition to being high in protein, a lot of foods high in minerals, vitamins, and antioxidants also provide your body the nutrition it needs to function while limiting your intake of calories.

Satiety: Since protein is more satiating than fats or carbohydrates, it can help suppress appetite and lessen the chance of overindulging.

Muscle Recovery: Protein is crucial for athletes and anyone who exercises frequently because it helps repair and rebuild muscular structure.

Improved Body Composition: High-protein, low-calorie meals can help create a better body composition with a greater ratio of lean body mass to fat mass by encouraging fat loss while maintaining lean muscle mass.

High-Protein Low-Calorie Dinner

1. Lentil and Vegetable Soup:

Ingredients:

• Green or brown lentils
• Assorted vegetables (such as onions, carrots, celery, and spinach)
• Low-sodium vegetable broth
• Garlic cloves, minced
• Bay leaves
• Italian seasoning
• Salt and pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat and sauté minced garlic until fragrant.
2. Add chopped onions, carrots, and celery to the pot and cook until softened.
3. Rinse lentils and add them to the pot along with low-sodium vegetable broth, bay leaves, Italian seasoning, salt, and pepper.
4. Bring the soup to a boil, then reduce heat and simmer until the lentils are tender.
5. Stir in fresh spinach and cook until wilted.
6. Serve the lentil and vegetable soup hot for a hearty and nutritious dinner option.

2. Grilled Tofu and Vegetable Skewers:

Ingredients:

• Extra-firm tofu, cubed
• Assorted vegetables (such as bell peppers, mushrooms, and onions)
• Low-sodium teriyaki sauce
• Olive oil
• Garlic powder
• Salt and pepper to taste

Instructions:

1. Marinate cubed tofu in low-sodium teriyaki sauce, olive oil, garlic powder, salt, and pepper.
2. Thread marinated tofu and assorted vegetables onto skewers.
3. Grill the skewers until the tofu is lightly browned and the vegetables are tender.
4. Serve the grilled tofu and vegetable skewers with a side of brown rice or quinoa for a protein-packed dinner.

3. Baked Salmon with Quinoa and Steamed Broccoli:

Ingredients:

• Salmon fillets
• Lemon slices
• Garlic powder
• Quinoa
• Steamed broccoli florets
• Salt and pepper to taste

Instructions:

1. Place salmon fillets on a baking sheet lined with parchment paper.
2. Season the salmon with garlic powder, salt, and pepper, and top with lemon slices.
3. Bake the salmon in the oven until cooked through.
4. While the salmon is baking, cook the quinoa according to the package instructions.
5. Serve the baked salmon with quinoa and steamed broccoli for a nutritious and protein-packed meal.

4. Grilled Lemon Herb Chicken with Roasted Vegetables:

Ingredients:

• Chicken breast fillets
• Lemon juice
• Olive oil
• Fresh herbs (such as rosemary, thyme, and parsley)
• Assorted vegetables (like bell peppers, zucchini, and cherry tomatoes)
• Salt and pepper to taste

Instructions:

1. Marinate chicken breast fillets in a mixture of lemon juice, olive oil, chopped fresh herbs, salt, and pepper.
2. Grill the marinated chicken until cooked through.
3. Meanwhile, toss assorted vegetables with olive oil, salt, and pepper, then roast in the oven until tender.
4. Serve the grilled chicken alongside the roasted vegetables for a flavorful and satisfying meal.

5. Turkey and Vegetable Stir-Fry:

Ingredients:

• Lean ground turkey
• Mixed vegetables (such as bell peppers, snap peas, and carrots)
• Low-sodium soy sauce
• Garlic cloves, minced
• Ginger, grated
• Sesame oil
• Brown rice or cauliflower rice

Instructions:

1. In a large skillet, heat sesame oil over medium heat and add minced garlic and grated ginger.
2. Add ground turkey to the skillet and cook until browned.
3. Add mixed vegetables and stir-fry until tender-crisp.
4. Season with low-sodium soy sauce and continue cooking until heated through.
5. Serve the turkey and vegetable stir-fry over cooked brown rice or cauliflower rice for a low-calorie, high-protein dinner.

6. Greek Salad with Grilled Chicken:

Ingredients:

• Grilled chicken breast, sliced
• Romaine lettuce, chopped
• Cucumber, diced
• Cherry tomatoes, halved
• Red onion, thinly sliced
• Kalamata olives, pitted
• Feta cheese, crumbled
• Extra-virgin olive oil
• Red wine vinegar
• Dried oregano
• Salt and pepper to taste

Instructions:

1. In a large salad bowl, combine chopped romaine lettuce, diced cucumber, halved cherry tomatoes, thinly sliced red onion, pitted Kalamata olives, and crumbled feta cheese.
2. Drizzle the salad with extra-virgin olive oil and red wine vinegar, then sprinkle with dried oregano, salt, and pepper.
3. Top the salad with sliced grilled chicken breast for added protein and serve immediately.

7. Shrimp and Vegetable Stir-Fry:

Ingredients:

• Shrimp, peeled and deveined
• Mixed vegetables (such as broccoli, bell peppers, and snow peas)
• Low-sodium soy sauce
• Garlic cloves, minced
• Ginger, grated
• Sesame oil
• Brown rice or cauliflower rice

Instructions:

1. In a large skillet, heat sesame oil over medium heat and add minced garlic and grated ginger.
2. Add shrimp to the skillet and cook until pink and opaque.
3. Add mixed vegetables to the skillet and stir-fry until tender-crisp.
4. Season with low-sodium soy sauce and continue cooking until heated through.
5. Serve the shrimp and vegetable stir-fry over cooked brown rice or cauliflower rice for a light and satisfying dinner.

8. Baked Cod with Roasted Asparagus and Sweet Potatoes:

Ingredients:

• Cod fillets
• Lemon slices
• Paprika
• Asparagus spears
• Sweet potatoes, diced
• Olive oil
• Garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Place cod fillets on the prepared baking sheet and season with paprika, salt, and pepper. Top with lemon slices.
3. Arrange asparagus spears and diced sweet potatoes around the cod on the baking sheet.
4. Drizzle olive oil over the vegetables and season with garlic powder, salt, and pepper.
5. Bake in the preheated oven for 15-20 minutes, or until the cod is cooked through and the vegetables are tender.
6. Serve the baked cod with roasted asparagus and sweet potatoes for a light and flavorful dinner option.

9. Feta & Roasted Red Pepper Stuffed Chicken Breasts

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped roasted red peppers
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh parsley
• 1 tablespoon olive oil
• Salt and pepper to taste
• Toothpicks or kitchen twine

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small mixing bowl, combine the crumbled feta cheese, chopped roasted red peppers, minced garlic, and chopped parsley. Mix well to combine.
3. Lay the chicken breasts flat on a cutting board. Using a sharp knife, make a horizontal slit along the side of each chicken breast to create a pocket, being careful not to cut all the way through.
4. Stuff each chicken breast with the feta and roasted red pepper mixture, dividing it evenly among the breasts.
5. Once stuffed, use toothpicks or kitchen twine to secure the openings of the chicken breasts, ensuring that the filling stays inside.
6. Season the stuffed chicken breasts with salt and pepper on both sides.
7. Heat olive oil in an oven-safe skillet over medium-high heat. Once hot, add the stuffed chicken breasts to the skillet.
8. Sear the chicken breasts for 2-3 minutes on each side, or until golden brown.
9. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and no longer pink in the center.
10. Once cooked, remove the skillet from the oven and allow the chicken breasts to rest for a few minutes before serving.
11. Serve the Feta and Roasted Red Pepper Stuffed Chicken Breasts hot, garnished with additional chopped parsley if desired. Enjoy your delicious and flavorful meal.

10. Chicken Hummus Bowls

Ingredients:

For the Chicken:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste

For the Hummus:

• 1 can (15 ounces) chickpeas, drained and rinsed
• 2 cloves garlic, minced
• 2 tablespoons tahini
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• Salt to taste
• Water, as needed

For the Bowls:

• Cooked quinoa or brown rice
• Mixed salad greens
• Cherry tomatoes, halved
• Cucumber, sliced
• Red onion, thinly sliced
• Kalamata olives, pitted
• Feta cheese, crumbled
• Fresh parsley or cilantro, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix the minced garlic, ground cumin, paprika, salt, pepper, and olive oil to create a marinade for the chicken.
3. Place the chicken breasts in a baking dish and coat them evenly with the marinade. Allow them to marinate for about 15-20 minutes.
4. While the chicken is marinating, prepare the hummus. In a food processor, combine the drained chickpeas, minced garlic, tahini, lemon juice, olive oil, and salt. Blend until smooth, adding water as needed to achieve your desired consistency. Taste and adjust seasoning if necessary.
5. Once the chicken has marinated, transfer the baking dish to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and no longer pink in the center.
6. While the chicken is baking, prepare the other components of the bowls. Cook quinoa or brown rice according to package instructions. Arrange mixed salad greens, cherry tomatoes, sliced cucumber, thinly sliced red onion, Kalamata olives, and crumbled feta cheese in separate bowls or compartments.
7. Once the chicken is cooked, remove it from the oven and allow it to rest for a few minutes before slicing it into strips or cubes.
8. To assemble the bowls, divide the cooked quinoa or brown rice among serving bowls. Top with the mixed salad greens, cherry tomatoes, cucumber slices, red onion slices, Kalamata olives, and crumbled feta cheese.
9. Add slices or cubes of the baked chicken on top of the bowls.
10. Spoon a generous dollop of hummus onto each bowl.
11. Garnish the bowls with chopped fresh parsley or cilantro, and serve with lemon wedges on the side for squeezing over the bowls.
12. Enjoy your Chicken Hummus Bowls!

11. Southwest Egg Muffins

Ingredients:

• 6 large eggs
• 1/4 cup milk (or non-dairy milk of choice)
• 1/2 cup bell peppers, diced (red, green, or yellow)
• 1/4 cup red onion, diced
• 1/4 cup black beans, rinsed and drained
• 1/4 cup corn kernels (fresh, canned, or frozen)
• 1/4 cup diced tomatoes
• 1/4 cup shredded cheddar cheese (or cheese of choice)
• 1 tablespoon chopped fresh cilantro
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• Cooking spray or olive oil for greasing muffin tin

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a 6-cup muffin tin with cooking spray or olive oil.
2. In a large mixing bowl, crack the eggs and add the milk. Whisk together until well combined.
3. Add the diced bell peppers, red onion, black beans, corn kernels, diced tomatoes, shredded cheddar cheese, chopped fresh cilantro, ground cumin, chili powder, salt, and pepper to the bowl with the eggs. Stir until all ingredients are evenly distributed.
4. Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake in the preheated oven for 20-25 minutes, or until the egg muffins are set and lightly golden on top.
6. Once cooked, remove the muffin tin from the oven and allow the egg muffins to cool for a few minutes.
7. Use a butter knife to gently loosen the edges of the egg muffins, then carefully remove them from the muffin tin.
8. Serve the Southwest Egg Muffins warm, or allow them to cool completely before storing them in an airtight container in the refrigerator for up to 3-4 days.

12. Shrimp, Avocado, and Egg Chopped Salad

Ingredients:

For the Salad:

• 1 lb (450g) large shrimp, peeled and deveined
• 2 avocados, diced
• 4 hard-boiled eggs, diced
• 4 cups mixed salad greens (such as lettuce, spinach, or arugula)
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup crumbled feta cheese (optional)
• Fresh cilantro or parsley for garnish
• Lemon wedges for serving

For the Dressing:

• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 1 clove garlic, minced
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat a bit of olive oil over medium-high heat. Add the shrimp and cook for 2-3 minutes per side, or until pink and cooked through. Remove from heat and set aside.
2. In a small bowl, whisk together the ingredients for the dressing: olive oil, lemon juice, minced garlic, Dijon mustard, honey or maple syrup, salt, and pepper. Adjust seasoning to taste.
3. In a large salad bowl, combine the mixed salad greens, diced avocado, diced hard-boiled eggs, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and crumbled feta cheese (if using).
4. Add the cooked shrimp to the salad bowl.
5. Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.
6. Garnish the salad with fresh cilantro or parsley.
7. Serve the Shrimp, Avocado, and Egg Chopped Salad immediately, with lemon wedges on the side for squeezing over the salad if desired.

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