30 Days of High-Protein Dinners
These delicious high-protein meals will help you beat the midnight snack attack and keep you satisfied until breakfast. If you're looking to lose weight, or simply want some satisfying dinner recipes for the month, this 30-day meal plan delivers. With recipes featuring chicken, fish and red meat, plus plenty of high-protein plant-based options for meatless or "flexitarian" eaters, you'll love the variety of protein-packed meals you get for the month.
Bruschetta Chicken Pasta
This healthy chicken pasta recipe has 34 grams of protein and is jazzed up with traditional bruschetta toppers, including cherry tomatoes, garlic and basil. Multicolored cherry tomatoes look pretty, but you can use all one color of tomato too. Either way, you've got an easy weeknight dinner that's ready in 25 minutes. We've called for spaghettini (thin spaghetti) in this recipe, but feel free to use your favorite shape of pasta.
Walnut-Rosemary Crusted Salmon
This delicious main dish has 24 grams of protein per serving. Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of roasted potatoes or quinoa.
Spicy Noodles with Pork, Scallions & Bok Choy
These spicy noodles are inspired by a Chinese dish called Ants Climbing a Tree, named for the way the small pieces of ground pork (the "ants") cling to the noodles (the "tree"). The twist in these healthy noodles comes from adding vegetables like scallions and bok choy.
Grilled Beef & Vegetable Kebabs
These easy grilled beef & vegetable kebabs are not only delicious—they're economical too. Tri-tip is an inexpensive and flavorful cut of beef that takes beautifully to cooking over an open flame. Thread it onto skewers with colorful veggies and marinate for up to eight hours before cooking on the grill or over your campfire. Either way, it's a healthy and tasty summer meal.
Shrimp Cauliflower Fried Rice
Cut down on carbs, pack in 30 grams of protein and amp up your veggie servings with this healthy cauliflower fried rice with shrimp, broccoli, bell peppers and garlic. Everything is cooked in one wok or skillet, but in stages, so each element keeps its integrity in the finished dish instead of being all mushed together—it may seem fussy, but it's worth it and actually quite easy. Resist the urge to stir the cauliflower rice right away; letting it cook undisturbed for a few minutes allows it to brown and develop sweet, nutty flavors. This better-than-takeout healthy dinner comes together in just 25 minutes, so it's perfect for busy weeknights.
Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi
In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from Mediterranean seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house. Plus, it offers a whopping 39 grams of protein per serving.
Greek Burgers with Herb-Feta Sauce
These healthy burgers get a Mediterranean twist with a yogurt sauce seasoned with oregano, lemon and feta cheese. If you can't find ground lamb, ask the butcher to grind some for you. Just one burger offers 30 grams of protein.
Slow-Cooker Turkey Chili with Butternut Squash
The sweetness of the butternut squash tames the kick from cayenne in this healthy turkey chili, making this easy crock pot chili just right for kids and adults alike, whether for weeknight dinners or tailgating parties. For those who prefer a spicier chili, just pass hot sauce at the table. This chili also freezes well, so save leftovers for hearty and healthy dinners and lunches for weeks to come.
Steak Salad with Charred Onion Vinaigrette & Garlic-Cumin Yogurt
Celebrate grilling season with this robust steak salad recipe from James Beard Award-winning chef Steven Satterfield of Atlanta's Miller Union. The restaurant is known for showcasing seasonal produce from local farmers in simple preparations, such as this salad. To make it faster, prep the yogurt and dry rub ahead of time. Then prep the ingredients for the vinaigrette while the grill preheats. While this meal seems light, it packs a hearty 33 grams of protein per serving.
Italian Roasted Pork Tenderloin with Vegetables & Quinoa
For the best flavor in this easy roasted pork tenderloin dish, start marinating the pork the night before or get it going before you head off to work in the morning. Then, when you get home, all that's left to do is roast the pork and vegetables and prepare the quinoa for this easy healthy dinner that packs 34 grams of protein. This recipe makes extra quinoa—use the leftovers as a base for easy meal-prep lunches, salads, stir-fries later in the week.
Thai Tofu & Vegetable Curry with Zucchini Noodles
For this quick Thai curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. Tofu and mushrooms help give this meal 16 grams of protein per serving. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner.
Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice
Shrimp and rice get a tropical makeover in this healthy 400-calorie dinner that packs in 27 grams of protein. Instead of rice, we've combined riced cauliflower and coconut milk for light coconut rice topped with spicy shrimp and a juicy mango-avocado salsa to cool it all down. Squeeze on some fresh lime juice before digging in to take this easy meal to the next level.
Creamy Fettuccine with Brussels Sprouts & Mushrooms
Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. You'd never guess this meatless main is so high in protein, at 18 grams per serving. Look for presliced mushrooms to cut prep time. Serve with a tossed salad.
Slow-Cooker Chicken Cacciatore with Polenta
This rustic stew cooks all day in the slow cooker so you can come home to a comforting, hot dinner. This one is packed with 38 grams of protein. Not a fan of polenta? Try this healthy chicken dinner over pasta instead.
Roasted Salmon with Smoky Chickpeas & Greens
In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. Thanks to the salmon and chickpea combo, you get 37 grams of protein in this meal.
This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.
killet Eggs with Sausage & Tomato Aioli
This breakfast-for-dinner fried egg skillet is a no-brainer alternative to takeout when you're rushed. The sausage and dark leafy greens are cooked in the same pan as the eggs, so cleanup is a cinch. Loading kale into this quick dinner recipe provides 16 grams of protein, some calcium as well as vitamins and fiber. Serve with whole-grain toast and simple tomato aioli for a weeknight dinner that's ready in 20 minutes.
Sesame Chicken Noodle Bowls
Whether you have celiac disease or are just watching your gluten intake, you'll love this easy Asian-inspired bowl recipe that offers 25 grams of protein. Chunks of sesame chicken, crisp-tender vegetables, and rice noodles are combined in broth with an orange and soy flavor that's simply out of this world.
Taco-Stuffed Sweet Potatoes
Take taco night to a new level with sweet potato taco "shells." Tender sweet potatoes pair perfectly with spicy taco meat, creamy cheese and crisp lettuce. Let everyone customize their taco potato with their favorite toppings. These babies offer 41 grams of protein.
Chilean Lentil Stew with Salsa Verde
This healthy vegetarian recipe is hearty and satisfying, offering 19 grams of protein. Don't skip the parsley relish (salsa verde)—it's easy to make and lends a tangy accent that balances the flavors of the lentil stew. We prefer French green lentils for this stew, as they don't fall apart while cooking; however, regular brown lentils (found in most supermarkets) will also work.
A simple marinade of soy sauce, lime, honey and garlic adds tons of flavor to salmon with ease. Just a few ingredients make this quick and tasty recipe perfect for a busy weeknight. This dish offers 29 grams of protein. Serve with brown rice or quinoa and a green salad.
Better-Than-Takeout Burgers with Sweet Potato Fries
This healthy take on burgers and fries swaps in chopped mushrooms for some of the meat in the burger patties, to cut back on calories and saturated fat. But don't worry, you still get 25 grams of protein in this burger.
Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing
Roasting lemons mellows their tartness and creates a layer of caramelized flavor that pairs well with the raw broccoli and savory quinoa in this healthy chicken dinner salad. Even better, the chicken and lemons roast on one sheet pan, making cleanup a breeze. This veggie-forward meal still offers 22 grams of protein per serving.
Roast Pork, Asparagus & Cherry Tomato Bowl
In this healthy grain bowl dinner recipe, hummus may seem like an unconventional dressing ingredient, but here we thin it with some hot water to make a rich, creamy drizzle. This dish offers a hefty 33 grams of protein per bowl.
Five-Spice Turkey & Lettuce Wraps
Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. Make it a meal: Serve with chile-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert. Even though this dish is light, it still offers you 26 grams of protein.
Vegetarian Taco Salad
Nobody will miss the meat in this colorful, zesty vegetarian taco salad that still offers 14 grams of protein. The rice and bean mixture can be made ahead and the salad quickly assembled at mealtime. Recipe by Nancy Baggett for EatingWell.
Creamy Chicken Noodle Soup with Rotisserie Chicken
This rich-tasting but better-for-you creamy chicken soup has a delicious chicken pot pie feel to it. We call for rotisserie chicken to streamline your prep time—look for a nice big one with lots of breast meat on it. Pair this comforting and easy soup recipe with a green salad, or, if you're really hungry, a grilled cheese sandwich. It packs 23 grams of protein on its own.
Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too. This dish gives you a protein boost, with 30 grams per serving.
Skillet Steak with Mushroom Sauce
This steak, broccoli rabe and pea dinner is a one-skillet meal that will be on your table in just 25 minutes and offers you 26 grams of protein. The pan drippings combine with mushroom, broth and grainy mustard to make a thick and delicious sauce.
Chicken & Spinach Skillet Pasta with Lemon & Parmesan
This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love. This dish offers a hefty 29 grams of protein.
Slow-Cooker Green Curry Scallops & Vegetables
Cooking the spicy coconut milk mixture for longer and at a lower temperature, and then adding the crunchy bok choy and scallops for a short time at high temperature crafts complex flavor. To make these slow-cooker scallops gluten free, use a gluten-free green curry paste such as the one from Thai Kitchen. This recipe packs 18 grams of protein per serving.