12 Post Workout High Protein Dinners Under 600 Calories
Post workout meals are essential to help the body recover from intense exercise. A high protein dinner can provide the necessary building blocks for muscle growth and repair. Refueling with the right nutrients after exercise can also help restore energy levels and improve overall performance. High-protein meals support faster recovery while keeping you full and satisfied throughout the evening. Keeping your dinners simple and nutrient-dense makes it easier to stay consistent with your fitness routine. For more flavorful options, explore these high protein Asian dinner recipes or try these easy gluten free dinner recipes for variety and balance.
These meals are designed to be healthy, delicious, and easy to prepare. They can be eaten after a workout or as a regular dinner option, providing a good balance of protein, carbohydrates, and healthy fats.
Grilled Chicken with Sweet Potato Approx. 420 calories | 40g protein
Grilled chicken with sweet potato is a classic post-workout dinner that provides a good balance of protein and complex carbohydrates. This meal is healthy, filling, and can be eaten after a workout or as a regular dinner option. The combination of chicken and sweet potato makes it a satisfying and special meal due to its high protein and fiber content.
Ingredients
* 1 boneless chicken breast
* 1 large sweet potato
* 2 tbsp olive oil
* Salt and pepper to taste
Instructions
1. Preheat the grill to medium-high heat.
2. Season the chicken breast with salt and pepper.
3. Grill the chicken for 5-6 minutes per side, or until cooked through.
4. Bake the sweet potato in the oven for 45-60 minutes, or until tender.
5. Serve the grilled chicken with the sweet potato and a drizzle of olive oil.
Salmon with Brown Rice and Broccoli Approx. 520 calories | 35g protein
Salmon with brown rice and broccoli is a nutritious and filling dinner option that provides a good balance of protein, complex carbohydrates, and healthy fats. This meal is healthy, easy to prepare, and can be eaten after a workout or as a regular dinner option. The combination of salmon, brown rice, and broccoli makes it a special meal due to its high protein and omega-3 fatty acid content.
Ingredients
* 1 salmon fillet
* 1 cup brown rice
* 2 cups broccoli florets
* 2 tbsp olive oil
* Salt and pepper to taste
Instructions
1. Cook the brown rice according to package instructions.
2. Steam the broccoli florets in a pot of boiling water for 3-5 minutes, or until tender.
3. Season the salmon fillet with salt and pepper.
4. Grill or bake the salmon for 5-6 minutes per side, or until cooked through.
5. Serve the salmon with the brown rice and broccoli, and a drizzle of olive oil.
Lean Beef Stir-Fry with Veggies Approx. 440 calories | 30g protein
Lean beef stir-fry with veggies is a quick and easy dinner option that provides a good balance of protein and complex carbohydrates. This meal is healthy, filling, and can be eaten after a workout or as a regular dinner option. The combination of lean beef and veggies makes it a special meal due to its high protein and low carbohydrate content.
Ingredients
* 1 cup lean beef strips
* 1 cup mixed veggies (bell peppers, carrots, broccoli)
* 2 tbsp olive oil
* 1 tsp soy sauce
* Salt and pepper to taste
Instructions
1. Heat the olive oil in a pan over medium-high heat.
2. Add the lean beef strips and cook for 3-4 minutes, or until browned.
3. Add the mixed veggies and cook for an additional 2-3 minutes, or until tender.
4. Season with soy sauce and salt and pepper to taste.
5. Serve the beef and veggies hot over rice or noodles.
Egg White Omelette with Toast Approx. 240 calories | 20g protein
Egg white omelette with toast is a simple and delicious breakfast or dinner option that provides a good balance of protein and complex carbohydrates. This meal is healthy, easy to prepare, and can be eaten after a workout or as a regular breakfast or dinner option. The combination of egg whites and whole wheat toast makes it a special meal due to its high protein and low carbohydrate content.
Ingredients
* 2 egg whites
* 2 slices whole wheat bread
* 1 tsp butter
* Salt and pepper to taste
Instructions
1. Whisk the egg whites in a bowl and set aside.
2. Toast the whole wheat bread and set aside.
3. Heat the butter in a pan over medium heat.
4. Pour in the egg whites and cook until set.
5. Fold the omelette in half and serve with the toasted bread.
Chicken Burrito Bowl Approx. 540 calories | 35g protein
Chicken burrito bowl is a nutritious and filling dinner option that provides a good balance of protein, complex carbohydrates, and healthy fats. This meal is healthy, easy to prepare, and can be eaten after a workout or as a regular dinner option. The combination of chicken, brown rice, and veggies makes it a special meal due to its high protein and fiber content.
Ingredients
* 1 cup cooked chicken breast
* 1 cup cooked brown rice
* 1 cup mixed veggies (bell peppers, onions, tomatoes)
* 2 tbsp olive oil
* 1 tsp cumin
* Salt and pepper to taste
Instructions
1. Cook the brown rice according to package instructions.
2. Heat the olive oil in a pan over medium heat.
3. Add the mixed veggies and cook until tender.
4. Add the cooked chicken breast and stir to combine.
5. Season with cumin and salt and pepper to taste.
6. Serve the chicken and veggies over the brown rice.
Tuna and Quinoa Salad Approx. 400 calories | 30g protein
Tuna and quinoa salad is a healthy and delicious dinner option that provides a good balance of protein and complex carbohydrates. This meal is easy to prepare, can be eaten after a workout or as a regular dinner option, and is special due to its high protein and fiber content.
Ingredients
* 1 can tuna
* 1 cup cooked quinoa
* 1 cup mixed veggies (cucumber, carrots, bell peppers)
* 2 tbsp olive oil
* 1 tsp lemon juice
* Salt and pepper to taste
Instructions
1. Cook the quinoa according to package instructions.
2. Mix the tuna with the cooked quinoa and veggies in a bowl.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper to taste.
5. Serve the salad chilled.
Turkey and Rice Bowl Approx. 500 calories | 30g protein
Turkey and rice bowl is a nutritious and filling dinner option that provides a good balance of protein and complex carbohydrates. This meal is healthy, easy to prepare, and can be eaten after a workout or as a regular dinner option. The combination of turkey, brown rice, and veggies makes it a special meal due to its high protein and fiber content.
Ingredients
* 1 cup cooked turkey breast
* 1 cup cooked brown rice
* 1 cup mixed veggies (green beans, carrots, peas)
* 2 tbsp olive oil
* 1 tsp soy sauce
* Salt and pepper to taste
Instructions
1. Cook the brown rice according to package instructions.
2. Heat the olive oil in a pan over medium heat.
3. Add the mixed veggies and cook until tender.
4. Add the cooked turkey breast and stir to combine.
5. Season with soy sauce and salt and pepper to taste.
6. Serve the turkey and veggies over the brown rice.
Cottage Cheese and Avocado Bowl Approx. 320 calories | 25g protein
Cottage cheese and avocado bowl is a healthy and delicious dinner option that provides a good balance of protein and healthy fats. This meal is easy to prepare, can be eaten after a workout or as a regular dinner option, and is special due to its high protein and low carbohydrate content.
Ingredients
* 1 cup cottage cheese
* 1 ripe avocado
* 1/2 cup sliced cucumber
* 1 tsp lemon juice
* Salt and pepper to taste
Instructions
1. Mix the cottage cheese with the sliced cucumber in a bowl.
2. Top with the ripe avocado.
3. Drizzle with lemon juice.
4. Season with salt and pepper to taste.
5. Serve the bowl chilled.
Lentil Curry with Rice Approx. 480 calories | 20g protein
Lentil curry with rice is a nutritious and filling dinner option that provides a good balance of protein and complex carbohydrates. This meal is healthy, easy to prepare, and can be eaten after a workout or as a regular dinner option. The combination of lentils, brown rice, and veggies makes it a special meal due to its high protein and fiber content.
Ingredients
* 1 cup cooked lentils
* 1 cup cooked brown rice
* 1 cup mixed veggies (carrots, potatoes, peas)
* 2 tbsp olive oil
* 1 tsp curry powder
* Salt and pepper to taste
Instructions
1. Cook the brown rice according to package instructions.
2. Heat the olive oil in a pan over medium heat.
3. Add the mixed veggies and cook until tender.
4. Add the cooked lentils and stir to combine.
5. Season with curry powder and salt and pepper to taste.
6. Serve the lentil curry over the brown rice.
Protein Pasta with Chicken Approx. 520 calories | 35g protein
Protein pasta with chicken is a nutritious and filling dinner option that provides a good balance of protein and complex carbohydrates. This meal is healthy, easy to prepare, and can be eaten after a workout or as a regular dinner option. The combination of chicken, whole wheat pasta, and veggies makes it a special meal due to its high protein and fiber content.
Ingredients
* 1 cup cooked chicken breast
* 1 cup cooked whole wheat pasta
* 1 cup mixed veggies (bell peppers, onions, tomatoes)
* 2 tbsp olive oil
* 1 tsp basil
* Salt and pepper to taste
Instructions
1. Cook the whole wheat pasta according to package instructions.
2. Heat the olive oil in a pan over medium heat.
3. Add the mixed veggies and cook until tender.
4. Add the cooked chicken breast and stir to combine.
5. Season with basil and salt and pepper to taste.
6. Serve the chicken and veggies over the pasta.
Shrimp and Rice Bowl Approx. 400 calories | 20g protein
Shrimp and rice bowl is a healthy and delicious dinner option that provides a good balance of protein and complex carbohydrates. This meal is easy to prepare, can be eaten after a workout or as a regular dinner option, and is special due to its high protein and low carbohydrate content.
Ingredients
* 1 cup cooked shrimp
* 1 cup cooked brown rice
* 1 cup mixed veggies (green beans, carrots, peas)
* 2 tbsp olive oil
* 1 tsp soy sauce
* Salt and pepper to taste
Instructions
1. Cook the brown rice according to package instructions.
2. Heat the olive oil in a pan over medium heat.
3. Add the mixed veggies and cook until tender.
4. Add the cooked shrimp and stir to combine.
5. Season with soy sauce and salt and pepper to taste.
6. Serve the shrimp and veggies over the brown rice.
Greek Yogurt Chicken Wrap Approx. 360 calories | 25g protein
Greek yogurt chicken wrap is a healthy and delicious dinner option that provides a good balance of protein and complex carbohydrates. This meal is easy to prepare, can be eaten after a workout or as a regular dinner option, and is special due to its high protein and low carbohydrate content.
Ingredients
* 1 cup cooked chicken breast
* 1/2 cup Greek yogurt
* 1 large whole wheat tortilla
* 1 cup mixed veggies (cucumber, carrots, bell peppers)
* 1 tsp lemon juice
* Salt and pepper to taste
Instructions
1. Mix the cooked chicken breast with the Greek yogurt in a bowl.
2. Add the mixed veggies and stir to combine.
3. Season with lemon juice and salt and pepper to taste.
4. Spoon the chicken and veggies onto the whole wheat tortilla.
5. Roll up the wrap and serve.
