10 Lean, High-Protein Dinner Recipes (2024)

2 lb baby gold potatoes, quartered

1 lb baby carrots

3 tbsp extra-virgin olive oil, divided

1 tsp kosher salt, divided

½ tsp freshly ground black pepper, divided

6 cloves garlic, finely chopped

2 tbsp fresh rosemary, removed from stems and finely chopped

2 tsp fresh thyme, removed from tough stems

1½ lb raw pork tenderloin

1

Preheat oven to 400 degrees F.

2

Place potatoes and carrots in a large baking dish and drizzle with 2 tbspolive oil. Toss to coat. Sprinkle with ½ tspsalt and ¼ tspblack pepper. Place in oven while you prepare the pork.

3

Lay a large piece of foil on a clean, flat surface. Combine garlic, rosemary, thyme, and remaining ½ tspsalt and ¼ tsppepper in the center of the foil. Place pork on top of seasonings and drizzle with remaining 1 tablespoon of olive oil before tightly closing the foil around the ingredients.

4

Remove vegetables from the oven and stir before adding the foil packet to baking dish and returning it to the oven. Bake until the internal temperature of the pork is 145 degrees F, about 25 to 35 minutes.

Nutrition Facts

Amount per serving

4 medium zucchini

2 tbsp extra-virgin olive oil

1 large onion, diced

3 cloves garlic, minced

1 lb 95 percent lean ground beef

1 14.5-oz can diced tomatoes

½ tsp Italian seasoning

½ tsp kosher salt

¼ tsp ground pepper

¼ cup shredded cheddar cheese

Fresh parsley, for garnish (optional)

1

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Remove the stem end from each zucchini, slice in half lengthwise, and scoop out the seeds using a spoon. Set aside.

2

Place a large skillet over medium-high heat. Add olive oil and onions and cook until onions become translucent, about 5 minutes. Add garlic and cook until fragrant, about 1 minute more.

3

Add ground beef, canned tomatoes, Italian seasoning, salt, and pepper, and cook, stirring frequently, until most of the moisture has evaporated and beef is brown, about 5 minutes. Evenly divide the mixture among zucchini halves and top with cheese.

4

Bake until zucchini is tender, about 15 to 25 minutes.

Nutrition Facts

3 lb raw boneless turkey breast

2 tbsp extra-virgin olive oil

2 tbsp apple cider vinegar

2 cloves garlic, minced

2 tsp dry mustard

1 tbsp fresh rosemary, finely chopped

½ tsp kosher salt

¼ tsp freshly-ground black pepper

1

Preheat oven to 350 degrees F. Place turkey breast in a roasting pan.

2

In a small bowl, whisk together olive oil, vinegar, garlic, dry mustard, rosemary, salt, and pepper. Baste turkey breast with this mixture and loosely cover with foil.

3

Roast for 1 hour, then baste with the cooking liquids and bake until the turkey reaches an internal temperature of 165 degrees F, about 30 minutes more.

Nutrition Facts

2 tbsp extra-virgin olive oil

1 large onion, diced

4 cloves garlic, sliced

1 28-oz can no-salt-added diced tomatoes

¼ tsp kosher salt

¼ tsp freshly ground black pepper

½ tsp dried oregano

¼ cup white wine or low-sodium vegetable broth

1 lemon, juiced

1½ lb raw cod, bass, or other white fish

⅓ cup pitted Kalamata olives

1

Place a large skillet over medium heat. Add olive oil and onion and cook, stirring frequently, until onion is translucent, about 5 to 10 minutes. Add garlic and cook just until fragrant, about 1 minute more.

2

Add tomatoes, salt, pepper, oregano, wine, and lemon juice to the skillet and cook until tomatoes are softened, about 10 to 15 minutes.

3

Add fish on top of the tomatoes, cover and cook until fish flakes easily with a fork, about 5 to 7 minutes. Stir in olives just before serving.

Nutrition Facts

Amount per serving

8 oz lump crab

1 large egg

½ red bell pepper, diced

2 green onions, sliced

1 tsp Old Bay seasoning

1 tbsp Dijon mustard

2 tbsp whole-wheat breadcrumbs

2 tbsp extra-virgin olive oil, divided

1 lemon, sliced into wedges

1

Preheat air fryer to 375 degrees F. Place all the ingredients except 1 tbsp of olive oil and the lemon wedges in a large mixing bowl. Use a spoon to evenly combine the mixture and then use your hands to gently form them into 4 equal patties.

2

Arrange patties in a single layer on an air fryer baking sheet and lightly brush each with the remaining olive oil. Cook in air fryer until crab cakes are nicely browned, about 10 to 12 minutes.

Nutrition Facts

1 14-oz block extra-firm tofu

¼ cup smooth natural peanut butter

2 tbsp less sodium soy sauce

1 tbsp rice wine vinegar or white vinegar

2 tbsp hot water

Sriracha to taste (optional)

1

Preheat oven to 350 degrees F. Line a baking sheet with a nonstick baking mat or parchment paper. Wrap the block of tofu in paper towels or a clean kitchen towel and place on a plate. Top with a second plate and weigh it down with canned goods to gently press any excess water from the tofu. Let stand for 30 minutes.

2

In a large bowl, whisk together peanut butter, soy sauce, rice vinegar, hot water, and sriracha, if using.

3

Slice tofu into even ½-inch cubes and add them to the marinade. Refrigerate for at least 1 hour and up to 24 hours. Spread in a single layer on the prepared baking sheet and bake until lightly crispy, about 30 minutes, flipping halfway through.

Nutrition Facts

⅔ cup plain nonfat Greek yogurt

2 tsp ground cumin

2 tsp ground turmeric

2 tsp ground cinnamon

½ tsp kosher salt

¼ tsp freshly ground black pepper

2 pounds boneless, skinless chicken thighs, cut into 1-inch cubes

4 Persian cucumbers, thinly sliced lengthwise

3 medium fresh tomatoes, thinly sliced

4 small fresh radishes, whole or thinly sliced (per your preference)

2 tbsp white wine vinegar

2 tbsp extra-virgin olive oil

1

In a mixing bowl, combine yogurt, cumin, turmeric, cinnamon, salt, and pepper. Gently mix together.

2

Add chicken to bowl and gently stir to evenly coat. Marinate in the refrigerator for at least 30 minutes. Just before removing chicken from refrigerator, lightly grease the grill and preheat it to medium.

3

Evenly divide chicken pieces among 4 large skewers and grill until chicken reaches an internal temperature of 165 degrees F, about 10 minutes, turning halfway through.

4

Place cucumbers, tomatoes, and radishes in a serving bowl. Top with vinegar and oil and stir to evenly coat vegetables. Serve alongside chicken skewers.

Nutrition Facts

Amount per serving

2 tbsp extra-virgin olive oil

1 large white onion, diced

3 ribs celery

1 red bell pepper, chopped

2 15 oz cans cannellini beans, drained and rinsed

1 tbsp ground cumin

1 tsp dried oregano

¾ tsp kosher salt

½ tsp freshly ground black pepper

4 cups low-sodium vegetable or chicken broth

1 cup chopped kale

1 tbsp Parmesan cheese

1 pinch crushed red pepper flakes (optional)

Parsley, for garnish (optional)

1

Place a Dutch oven over medium heat. Add oil and then onion, celery, and pepper. Cook, stirring occasionally, until all of the vegetables are tender, about 8 to 10 minutes.

2

Add beans, cumin, oregano, salt, and pepper. Cook, stirring frequently, until fragrant, about 3 to 5 minutes.

3

Stir in the broth and bring to a light boil. Reduce the heat to simmer and add kale. Cover and simmer until kale is tender, about 15 minutes.

4

Serve with a light sprinkling of Parmesan cheese and crushed red pepper flakes and parsley, if using.

Nutrition Facts

Amount per serving

1 tbsp extra-virgin olive oil

1 large yellow onion, diced

4 cloves garlic, minced

1 tbsp grated fresh ginger, or ¼ tsp ground ginger

1 tbsp garam masala or curry powder

1½ cups dried red lentils

3 cups low-sodium vegetable broth

1 13.5-oz can light coconut milk

1 14-oz can diced tomatoes

½ tsp kosher salt

1 lemon, cut into 8 wedges

4 pieces naan, preferably whole-grain, sliced in half

1

Heat a large skillet over medium heat. Add the oil and onion and cook, stirring frequently, until the onion begins to soften, about 5 minutes. Stir in the garlic, ginger, and garam masala, and cook until fragrant, about 1 minute more.

2

Stir in the lentils, broth, coconut milk, and tomatoes with their juices. Turn the heat to high and bring the mixture to a boil, then reduce the mixture to a simmer and cook, stirring frequently, until the lentils are softbut not mushy, about 15 minutes.

3

Season with salt, and serve with a lemon wedge and a halfpiece of naan.

Nutrition Facts

Amount per serving

1 tbsp extra-virgin olive oil

1 lb baby portobello mushrooms, sliced

8 large eggs

⅓ cup plain nonfat Greek yogurt

¼ tsp kosher salt

¼ tsp freshly ground black pepper

1 tsp fresh thyme, finely chopped (plus more for garnish)

1 pinch crushed red pepper (optional)

1 pint cherry or grape tomatoes, sliced

1

Preheat oven to 400 degrees F. Place an ovenproof skillet over medium heat. Add olive oil and mushrooms and cook until mushrooms are browned and tender and liquid has evaporated, 10 to 12 minutes.

2

In a medium bowl, whisk together eggs, yogurt, salt, black pepper, thyme, and crushed red pepper (if using).

3

Pour egg mixture over mushrooms and stir gently to evenly distribute all ingredients. Transfer pan to preheated oven. Cook until eggs are fully set, about 8 to 10minutes. Remove from oven, top with tomatoes, and allow frittata to sit for 5 minutes before serving.

4

Garnish with additional fresh thyme and serve. Can be served hot or cold.

Nutrition Facts

Amount per serving

Serve with a salad to complete your meal!