12 Tasty High Protein Dinner Meals Under 700 Calories
High protein dinner meals are essential for maintaining a healthy lifestyle. Protein helps in building and repairing muscles, and it also keeps us full for a longer period. Including a variety of protein-rich ingredients in your dinners can also make your meals more enjoyable and well-rounded. Simple cooking methods and balanced combinations help you stay consistent without spending too much time in the kitchen. These kinds of meals are perfect for keeping your routine both practical and nutritious.
Eating a high protein dinner meal can be extremely beneficial, especially for those who work out regularly or have a busy schedule. It helps in muscle recovery and provides the necessary energy for the next day. In this article, we will explore 12 tasty high protein dinner meals that are easy to make and can be prepared in no time.
Steak with Garlic Butter and Veggies Approx. 540 calories | 55g protein
This recipe is a perfect combination of protein and veggies, making it a healthy and delicious option for dinner. The garlic butter adds a rich flavor to the steak, while the veggies provide essential nutrients. It’s a great option for a weeknight dinner and can be served with a side of quinoa or brown rice.
Ingredients
* 1.5 lbs steak
* 2 cloves garlic
* 2 tbsp butter
* 1 cup mixed veggies
* Salt and pepper to taste
Instructions
1. Preheat the oven to 400°F.
2. Season the steak with salt and pepper.
3. In a pan, melt the butter and cook the garlic for 1 minute.
4. Add the steak to the pan and cook for 2-3 minutes per side.
5. Transfer the steak to the oven and cook for 10-12 minutes.
6. Serve with roasted veggies.
Creamy Chicken Pasta (Protein Boosted) Approx. 620 calories | 50g protein
This recipe is a protein-packed twist on the classic creamy chicken pasta. The addition of Greek yogurt and parmesan cheese increases the protein content, making it a great option for those looking to boost their protein intake. It’s a comforting and satisfying meal that can be served on a cold winter night.
Ingredients
* 1 lb chicken breast
* 1 cup pasta
* 1 cup Greek yogurt
* 1/2 cup parmesan cheese
* 1 tsp dried basil
* Salt and pepper to taste
Instructions
1. Cook the pasta according to the package instructions.
2. In a pan, cook the chicken breast until it’s fully cooked.
3. In a separate pan, combine the Greek yogurt, parmesan cheese, and dried basil.
4. Add the cooked chicken to the yogurt mixture and stir well.
5. Combine the cooked pasta and chicken mixture.
6. Serve hot and enjoy.
Spicy Shrimp Rice Bowl Approx. 400 calories | 30g protein
This recipe is a quick and easy option for a weeknight dinner. The spicy shrimp pairs perfectly with the flavorful rice and veggies, making it a well-rounded and nutritious meal. It’s a great option for those who love seafood and are looking for a low-calorie dinner option.
Ingredients
* 1 lb shrimp
* 1 cup cooked rice
* 1 cup mixed veggies
* 1 tsp soy sauce
* 1 tsp sriracha sauce
* Salt and pepper to taste
Instructions
1. Cook the rice according to the package instructions.
2. In a pan, cook the shrimp until it’s fully cooked.
3. Add the mixed veggies to the pan and cook for 2-3 minutes.
4. In a small bowl, whisk together the soy sauce and sriracha sauce.
5. Pour the sauce over the shrimp and veggies.
6. Serve over cooked rice.
Beef and Bean Chili Approx. 550 calories | 40g protein
This recipe is a hearty and comforting option for a cold winter night. The combination of beef and beans provides a good amount of protein, while the veggies add essential nutrients. It’s a great option for a family dinner and can be served with a side of cornbread or crackers.
Ingredients
* 1 lb ground beef
* 1 cup cooked beans
* 1 cup diced tomatoes
* 1 cup mixed veggies
* 1 tsp chili powder
* Salt and pepper to taste
Instructions
1. In a large pot, cook the ground beef until it’s fully cooked.
2. Add the mixed veggies to the pot and cook for 2-3 minutes.
3. Add the cooked beans, diced tomatoes, and chili powder to the pot.
4. Stir well and let it simmer for 10-15 minutes.
5. Serve hot and enjoy.
Paneer Butter Masala (High Protein Style) Approx. 500 calories | 35g protein
This recipe is a protein-packed twist on the classic paneer butter masala. The addition of Greek yogurt and nuts increases the protein content, making it a great option for those looking to boost their protein intake. It’s a creamy and flavorful meal that can be served with a side of naan or rice.
Ingredients
* 1 cup paneer
* 1 cup Greek yogurt
* 1/2 cup nuts
* 1 tsp garam masala
* 1 tsp cumin powder
* Salt and pepper to taste
Instructions
1. In a pan, cook the paneer until it’s fully cooked.
2. In a separate pan, combine the Greek yogurt, nuts, garam masala, and cumin powder.
3. Add the cooked paneer to the yogurt mixture and stir well.
4. Let it simmer for 5-7 minutes.
5. Serve hot and enjoy.
Turkey Meatball Subs Approx. 580 calories | 45g protein
This recipe is a fun and easy option for a weeknight dinner. The turkey meatballs are a great source of protein, while the whole wheat sub roll adds fiber and nutrients. It’s a great option for those who love sandwiches and are looking for a high protein dinner option.
Ingredients
* 1 lb ground turkey
* 1/2 cup breadcrumbs
* 1 egg
* 1/4 cup marinara sauce
* 4 whole wheat sub rolls
* Provolone cheese
Instructions
1. Preheat the oven to 400°F.
2. In a bowl, combine the ground turkey, breadcrumbs, and egg.
3. Mix well and form into meatballs.
4. Bake the meatballs in the oven for 12-15 minutes.
5. In a pan, heat the marinara sauce.
6. Add the cooked meatballs to the sauce and stir well.
7. Serve on whole wheat sub rolls with provolone cheese.
Chicken Enchiladas Approx. 520 calories | 40g protein
This recipe is a flavorful and satisfying option for a weeknight dinner. The chicken and black beans provide a good amount of protein, while the whole wheat tortillas add fiber and nutrients. It’s a great option for those who love Mexican food and are looking for a high protein dinner option.
Ingredients
* 1 lb chicken breast
* 1 cup cooked black beans
* 1 cup enchilada sauce
* 4 whole wheat tortillas
* Shredded cheese
Instructions
1. Preheat the oven to 400°F.
2. In a pan, cook the chicken breast until it’s fully cooked.
3. In a separate pan, combine the cooked black beans and enchilada sauce.
4. Add the cooked chicken to the sauce and stir well.
5. Place the mixture on whole wheat tortillas and roll up.
6. Place the rolled tortillas in a baking dish and cover with shredded cheese.
7. Bake in the oven for 10-12 minutes.
Grilled Fish Tacos Approx. 400 calories | 35g protein
This recipe is a quick and easy option for a weeknight dinner. The grilled fish provides a good amount of protein, while the mixed veggies add essential nutrients. It’s a great option for those who love seafood and are looking for a low-calorie dinner option.
Ingredients
* 1 lb fish fillets
* 1 cup mixed veggies
* 1/4 cup lime juice
* 1 tsp cumin powder
* Salt and pepper to taste
* 4 whole wheat tortillas
Instructions
1. Preheat the grill to medium-high heat.
2. Season the fish fillets with salt, pepper, and cumin powder.
3. Grill the fish for 4-5 minutes per side.
4. In a bowl, combine the mixed veggies and lime juice.
5. Warm the whole wheat tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble the tacos with the grilled fish, mixed veggies, and your favorite toppings.
Chickpea and Spinach Masala Approx. 450 calories | 20g protein
This recipe is a flavorful and nutritious option for a weeknight dinner. The chickpeas and spinach provide a good amount of protein and fiber, while the spices add flavor and nutrients. It’s a great option for those who love Indian food and are looking for a vegetarian dinner option.
Ingredients
* 1 cup chickpeas
* 1 cup spinach
* 1 tsp garam masala
* 1 tsp cumin powder
* 1/4 cup coconut milk
* Salt and pepper to taste
Instructions
1. In a pan, cook the chickpeas until they’re fully cooked.
2. In a separate pan, combine the spinach, garam masala, and cumin powder.
3. Add the cooked chickpeas to the spinach mixture and stir well.
4. In a small bowl, whisk together the coconut milk and a pinch of salt and pepper.
5. Pour the coconut milk mixture over the chickpeas and spinach.
6. Let it simmer for 5-7 minutes.
Eggplant and Beef Stir-Fry Approx. 500 calories | 35g protein
This recipe is a quick and easy option for a weeknight dinner. The beef provides a good amount of protein, while the eggplant and veggies add essential nutrients. It’s a great option for those who love Chinese food and are looking for a high protein dinner option.
Ingredients
* 1 lb beef strips
* 1 cup eggplant
* 1 cup mixed veggies
* 1 tsp soy sauce
* 1 tsp olive oil
* Salt and pepper to taste
Instructions
1. In a pan, cook the beef strips until they’re fully cooked.
2. Add the mixed veggies to the pan and cook for 2-3 minutes.
3. In a separate pan, cook the eggplant until it’s tender.
4. In a small bowl, whisk together the soy sauce and olive oil.
5. Pour the sauce over the beef and veggies.
6. Combine the cooked eggplant and beef mixture.
7. Serve hot and enjoy.
Salmon Teriyaki Bowl Approx. 480 calories | 40g protein
This recipe is a flavorful and nutritious option for a weeknight dinner. The salmon provides a good amount of protein, while the brown rice and veggies add fiber and nutrients. It’s a great option for those who love Japanese food and are looking for a high protein dinner option.
Ingredients
* 1 lb salmon fillets
* 1 cup cooked brown rice
* 1 cup mixed veggies
* 1/4 cup teriyaki sauce
* 1 tsp sesame oil
* Salt and pepper to taste
Instructions
1. Preheat the oven to 400°F.
2. Season the salmon fillets with salt, pepper, and sesame oil.
3. Bake the salmon in the oven for 12-15 minutes.
4. In a pan, cook the mixed veggies until they’re tender.
5. In a small bowl, whisk together the teriyaki sauce and a pinch of salt and pepper.
6. Pour the sauce over the cooked veggies.
7. Serve the salmon on top of a bed of brown rice and mixed veggies.
Chicken Mac and Cheese (Protein Rich) Approx. 580 calories | 45g protein
This recipe is a creamy and satisfying option for a weeknight dinner. The chicken and Greek yogurt provide a good amount of protein, while the whole wheat pasta adds fiber and nutrients. It’s a great option for those who love comfort food and are looking for a high protein dinner option.
Ingredients
* 1 lb chicken breast
* 1 cup whole wheat pasta
* 1 cup Greek yogurt
* 1 cup shredded cheese
* 1 tsp paprika
* Salt and pepper to taste
Instructions
1. Cook the whole wheat pasta according to the package instructions.
2. In a pan, cook the chicken breast until it’s fully cooked.
3. In a separate pan, combine the Greek yogurt, shredded cheese, and paprika.
4. Add the cooked chicken to the yogurt mixture and stir well.
5. Combine the cooked pasta and chicken mixture.
6. Serve hot and enjoy.
