10 High Protein Dinner Recipes for Weightloss That You’ll Crave Every Night

You want dinners that are hearty, satisfying, and won’t derail your goals. Same. These 10 high-protein meals nail that sweet spot: big flavor, smart carbs, and enough protein to keep you full without the nighttime snack spiral. We’re talking easy prep, minimal fuss, and ingredients you can actually find.

Think juicy chicken, flaky salmon, lean turkey, tofu that actually tastes good, and beans that bring the fiber and the protein. Ready to eat well and still feel like you’re treating yourself? Let’s cook.

1. Chili-Lime Chicken Bowls With Cilantro Cauliflower Rice

Spicy, zesty, and incredibly satisfying, these bowls pack serious protein without weighing you down. The cilantro-lime cauliflower rice adds brightness, and the chili-lime chicken brings smoky flavor that feels like a treat. It’s meal-prep gold and weeknight-friendly.

Ingredients:

• 1 lb boneless skinless chicken breasts, thinly sliced
• 1 tbsp olive oil
• 2 tsp chili powder
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/4 tsp salt, plus more to taste
• Juice and zest of 1 lime
• 1 large head cauliflower, riced (about 4 cups)
• 1/4 cup chopped cilantro
• 1 tbsp lime juice (for the rice)
• 1 small red bell pepper, thinly sliced
• 1/2 small red onion, thinly sliced
• 1/2 cup low-sodium black beans, rinsed and drained
• 1/2 avocado, sliced (optional)
• Greek yogurt or light sour cream, for topping (optional)

Instructions:

1. In a bowl, combine chicken with olive oil, chili powder, cumin, smoked paprika, garlic powder, salt, and lime zest. Toss to coat. Marinate 10–15 minutes.
2. Heat a large skillet over medium-high. Cook chicken 4–6 minutes until browned and cooked through. Squeeze in lime juice and toss. Remove and keep warm.
3. In the same pan, add bell pepper and onion. Sauté 3–4 minutes until tender-crisp. Remove.
4. Add riced cauliflower to the pan with a pinch of salt. Cook 3–5 minutes until just tender. Stir in cilantro and 1 tbsp lime juice.
5. Assemble bowls: cauliflower rice, peppers/onions, black beans, chicken, and optional avocado. Top with a dollop of Greek yogurt if you like.

Serve with extra lime wedges and hot sauce. Swap black beans for pinto beans or add corn for extra sweetness. Pro tip: double the chicken for easy protein add-ins all week.

2. Sheet Pan Lemon-Garlic Salmon With Asparagus and Chickpeas

This is your weeknight savior: one pan, minimal cleanup, and maximum flavor. The salmon is buttery and bright with lemon, while chickpeas add bonus protein and fiber. Asparagus roasts to perfection in the same pan, because we love efficiency.

Ingredients:

• 4 salmon fillets (4–6 oz each), skin-on
• 1 lb asparagus, trimmed
• 1 (15-oz) can chickpeas, rinsed and patted dry
• 2 tbsp olive oil, divided
• 3 cloves garlic, minced
• Zest of 1 lemon, plus 1 lemon thinly sliced
• 1 1/2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/2 tsp dried oregano
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment.
2. On the pan, toss asparagus and chickpeas with 1 tbsp olive oil, half the garlic, a pinch of salt, and pepper. Spread to the edges.
3. Place salmon fillets in the center, skin-side down. In a small bowl, whisk remaining 1 tbsp olive oil, lemon zest, lemon juice, Dijon, oregano, remaining garlic, salt, and pepper. Spoon over salmon. Top each fillet with a lemon slice.
4. Roast 12–14 minutes, until salmon flakes easily and asparagus is crisp-tender.
5. Garnish with parsley and extra lemon wedges.

Serve as-is or with a side of quinoa if you want more staying power. Swap asparagus for broccoli in winter, or use trout if salmon isn’t your thing. Leftovers make a killer salad the next day.

3. Spicy Turkey Lettuce Wraps With Crunchy Veg and Peanut Drizzle

These wraps are light, high-protein, and fun to eat. The savory-spicy ground turkey and crisp lettuce make a perfect duo, while the peanut sauce is the flavor bomb that ties it all together. Weeknight dinner, party app, or meal prep—this one does it all.

Ingredients:

• 1 lb lean ground turkey (93–99%)
• 1 tbsp sesame oil
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 small onion, diced
• 1 red bell pepper, diced
• 1 cup shredded carrots
• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1–2 tsp sriracha or chili-garlic sauce
• 1 tsp honey or maple syrup
• 1 head butter lettuce or romaine hearts, leaves separated
• 2 green onions, thinly sliced
• 2 tbsp chopped cilantro

Peanut Drizzle:

• 2 tbsp natural peanut butter
• 1 tbsp warm water (more as needed)
• 1 tsp soy sauce
• 1 tsp lime juice
• Pinch of chili flakes (optional)

Instructions:

1. Heat sesame oil in a large skillet over medium-high. Add onion and bell pepper; cook 3 minutes until softened. Add garlic and ginger; cook 30 seconds.
2. Add turkey, breaking up with a spatula, and cook until browned, 5–6 minutes.
3. Stir in soy sauce, rice vinegar, sriracha, and honey. Fold in carrots. Cook 1–2 minutes more.
4. Whisk peanut drizzle ingredients until smooth, thinning with water as needed.
5. Serve turkey mixture in lettuce leaves. Top with green onions, cilantro, and peanut drizzle.

Make it lower carb by skipping the honey, or swap turkey for extra-lean chicken or crumbled firm tofu. Add chopped peanuts for crunch if you have the calories. Pro tip: double the sauce—trust me.

4. Greek Yogurt Chicken Skewers With Herby Cucumber Quinoa

These skewers are juicy and tangy thanks to a Greek yogurt marinade that also keeps the chicken tender. Paired with a fresh cucumber-dill quinoa, it tastes like sunshine on a plate. Great for grilling or a grill pan when it’s cold out.

Ingredients:

• 1 1/2 lbs boneless skinless chicken breasts, cut into 1-inch cubes
• 3/4 cup plain Greek yogurt (2% or nonfat)
• 2 tbsp lemon juice
• 1 tbsp lemon zest
• 3 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp ground coriander
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1 tbsp olive oil (for grilling)
• Wooden or metal skewers

Cucumber Quinoa:

• 1 cup uncooked quinoa, rinsed
• 1 3/4 cups low-sodium chicken or vegetable broth
• 1 small cucumber, diced
• 1/4 cup red onion, finely diced
• 2 tbsp fresh dill, chopped
• 2 tbsp fresh parsley, chopped
• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a bowl, mix Greek yogurt, lemon juice/zest, garlic, oregano, coriander, salt, and pepper. Add chicken and marinate at least 30 minutes (up to 6 hours).
2. Cook quinoa in broth: bring to a boil, reduce to low, cover, and simmer 15 minutes. Rest 5 minutes, fluff, then cool slightly.
3. Stir cucumber, red onion, dill, parsley, olive oil, vinegar, salt, and pepper into quinoa.
4. Thread marinated chicken onto skewers. Heat a grill or grill pan over medium-high; brush grates with oil. Cook skewers 8–10 minutes, turning once, until cooked through.

Serve with lemon wedges and a spoon of extra yogurt as a sauce. Add cherry tomatoes to the skewers for color. Leftovers are fantastic over greens for a protein-packed lunch.

5. Smoky Paprika Shrimp and Zoodles Toss

When you want pasta vibes without the carb crash, this shrimp-and-zucchini noodle toss delivers. It’s garlicky, smoky, and done in 15 minutes. High protein, low effort—seriously, it’s a weeknight hero.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 2 tsp olive oil
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp sweet paprika
• 1/4 tsp red pepper flakes (optional)
• 1/4 tsp kosher salt
• 3 medium zucchini, spiralized (about 5 cups zoodles)
• 1/2 lemon, juiced
• 2 tbsp chopped parsley
• 2 tbsp grated Parmesan or nutritional yeast (optional)

Instructions:

1. Pat shrimp dry and toss with smoked paprika, sweet paprika, salt, and red pepper flakes.
2. Heat olive oil in a large skillet over medium-high. Add shrimp and cook 1–2 minutes per side until pink. Remove to a plate.
3. Add garlic to the pan; cook 30 seconds. Add zoodles and toss 1–2 minutes until just tender.
4. Return shrimp, add lemon juice, and sprinkle parsley. Toss quickly and remove from heat.
5. Top with Parmesan if using. Serve immediately.

Don’t overcook the zoodles or they’ll get watery. Swap zucchini for spaghetti squash in cooler months. Add cherry tomatoes for sweetness and color.

6. One-Pot Turkey Bolognese With Lentils

Comforting like classic pasta night but lighter and packed with extra protein and fiber. The lentils make it hearty without needing a mountain of pasta. It’s rich, tomatoey, and perfect for batch cooking.

Ingredients:

• 1 lb lean ground turkey
• 1 tbsp olive oil
• 1 small onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 3 cloves garlic, minced
• 1/2 cup dry brown or green lentils, rinsed
• 1 (28-oz) can crushed tomatoes
• 1 cup low-sodium chicken broth
• 1 tsp dried basil
• 1 tsp dried oregano
• 1/2 tsp crushed red pepper flakes (optional)
• 1/2 tsp kosher salt, plus more to taste
• Black pepper to taste
• 2 tbsp chopped fresh parsley
• 8–10 oz chickpea or whole-wheat pasta, cooked (optional)

Instructions:

1. Heat olive oil in a Dutch oven over medium. Add onion, carrots, and celery; cook 5–6 minutes until softened. Stir in garlic.
2. Add turkey, breaking it up; cook until browned. Season with salt and pepper.
3. Stir in lentils, crushed tomatoes, broth, basil, oregano, and red pepper flakes. Bring to a simmer.
4. Cover and cook on low 25–30 minutes until lentils are tender, stirring occasionally. Adjust seasoning.
5. Stir in parsley. Serve over chickpea or whole-wheat pasta, or spoon into roasted spaghetti squash.

For extra umami, add 1 tsp balsamic vinegar at the end. This sauce freezes beautifully. Use red lentils for a quicker cook and creamier texture.

7. Sesame-Ginger Tofu Stir-Fry With Broccoli and Edamame

Plant-based protein with serious crunch and flavor. The tofu gets golden and crisp, the broccoli stays snappy, and the edamame adds bonus protein. The sesame-ginger sauce is sticky-sweet-savory in the best way.

Ingredients:

• 14 oz extra-firm tofu, pressed and cubed
• 2 tsp cornstarch
• 1 tbsp avocado or canola oil
• 3 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup shelled edamame (thawed if frozen)
• 2 green onions, sliced

Sauce:

• 3 tbsp low-sodium soy sauce or tamari
• 1 tbsp maple syrup or honey
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tbsp fresh ginger, grated
• 2 cloves garlic, minced
• 1–2 tsp sriracha (optional)
• 2 tbsp water

Instructions:

1. Toss tofu cubes with cornstarch to lightly coat.
2. Heat oil in a large nonstick skillet over medium-high. Add tofu and cook, turning, 6–8 minutes until golden and crisp. Remove to a plate.
3. Add broccoli and bell pepper to the pan with a splash of water. Stir-fry 3–4 minutes until tender-crisp.
4. Whisk sauce ingredients. Return tofu to the pan with edamame; pour in sauce. Toss 1–2 minutes until glossy and heated through.
5. Top with green onions. Serve alone or over cauliflower rice for extra volume.

Add toasted sesame seeds for crunch. Swap tofu for tempeh or chicken if you prefer. For thicker sauce, simmer an extra minute to reduce.

8. Baked Feta and Spinach Stuffed Chicken Breasts

Juicy chicken stuffed with creamy feta and garlicky spinach sounds decadent, but it’s light and packed with protein. The salty feta keeps things interesting, and the whole dish bakes in under 30 minutes. It’s dinner-party fancy with weeknight ease.

Ingredients:

• 4 small chicken breasts (about 5–6 oz each)
• 1 tsp olive oil
• 3 cups baby spinach
• 2 cloves garlic, minced
• 1/2 cup reduced-fat feta, crumbled
• 1 tbsp chopped fresh dill or parsley
• 1/2 tsp lemon zest
• 1/2 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 tsp paprika
• Cooking spray
• Lemon wedges, for serving

Instructions:

1. Preheat oven to 400°F (205°C). Line a baking sheet and lightly coat with cooking spray.
2. Heat olive oil in a skillet; sauté spinach 1–2 minutes until wilted. Add garlic; cook 30 seconds. Remove from heat and stir in feta, dill, and lemon zest.
3. Cut a pocket in each chicken breast without slicing through. Season inside and out with salt, pepper, and paprika. Stuff with spinach-feta mixture and secure with toothpicks if needed.
4. Place on the sheet and bake 18–22 minutes, until internal temp reaches 165°F (74°C).

Serve with a squeeze of lemon and a simple tomato-cucumber salad. Add chopped sun-dried tomatoes to the filling for a Mediterranean twist. Pro tip: pick similarly sized breasts so they cook evenly.

9. White Bean and Tuna Puttanesca Skillet

Canned tuna gets a glow-up with briny olives, capers, and a quick tomato sauce. White beans add creaminess and extra protein, turning this into a complete, satisfying meal. It’s bold, pantry-friendly, and done in 20 minutes.

Ingredients:

• 2 tsp olive oil
• 3 cloves garlic, thinly sliced
• 1/4 tsp red pepper flakes
• 1 (14.5-oz) can diced tomatoes
• 1 tbsp tomato paste
• 1/3 cup pitted Kalamata olives, halved
• 1 tbsp capers, rinsed
• 1 (15-oz) can cannellini beans, rinsed
• 2 (5-oz) cans tuna packed in water, drained
• 1/2 tsp dried oregano
• Salt and black pepper to taste
• 2 tbsp chopped parsley
• Lemon wedges, for serving

Instructions:

1. Heat olive oil in a skillet over medium. Add garlic and red pepper flakes; cook 30–45 seconds until fragrant.
2. Stir in tomatoes and tomato paste; simmer 3–4 minutes.
3. Add olives, capers, beans, tuna, and oregano. Gently fold to combine; cook 3–4 minutes until heated through. Season to taste.
4. Finish with parsley and a squeeze of lemon.

Serve over sautéed spinach or with a side of roasted broccoli. Swap tuna for canned salmon if you prefer. Add chopped anchovies for extra umami punch.

10. Korean-Style Beef and Broccoli With Cauli Rice

Think takeout vibes with a lighter, high-protein twist. Lean beef, crisp broccoli, and a sweet-savory sauce that coats every bite—without the sugar bomb. It’s fast, flavorful, and wildly satisfying.

Ingredients:

• 1 lb lean flank steak or sirloin, thinly sliced against the grain
• 1 tbsp cornstarch
• 1 tbsp avocado or canola oil
• 4 cups broccoli florets
• 2 green onions, sliced

Sauce:

• 1/4 cup low-sodium soy sauce or tamari
• 2 tbsp water
• 1 tbsp rice vinegar
• 1 1/2 tbsp brown sugar or coconut sugar
• 1 tbsp gochujang (Korean chili paste) or 1 tsp sriracha
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 1 tsp sesame oil

Cauliflower Rice:

• 4 cups riced cauliflower
• 1 tsp sesame oil
• Pinch of salt

Instructions:

1. Toss sliced beef with cornstarch to lightly coat.
2. Whisk sauce ingredients in a bowl.
3. Heat oil in a large skillet over high. Add beef in a single layer; sear 1–2 minutes per side. Remove to a plate.
4. Add broccoli with a splash of water; stir-fry 3–4 minutes until tender-crisp.
5. Return beef and pour in sauce. Toss 1–2 minutes until glossy and slightly thickened. Add green onions.
6. Meanwhile, sauté cauliflower rice in a separate pan with sesame oil and salt for 3–4 minutes.

Serve beef and broccoli over the cauli rice. Add sesame seeds if you like. For extra veg, toss in sliced mushrooms or snap peas.

Final Tips for Weight-Loss-Friendly High-Protein Dinners

• Lean proteins like chicken breast, turkey, seafood, tofu, and beans keep you full with fewer calories.
• Fiber from veggies and legumes adds volume and satisfaction—hello, happy stomach.
• Season boldly. Herbs, spices, citrus, and vinegars make meals pop without extra calories.
• Balance your plate: protein, high-volume veg, and smart carbs (or low-carb swaps) based on your goals.

You’ve got 10 rock-solid dinners that taste amazing and support your goals. Pick one for tonight, double it for leftovers, and watch your week get deliciously easy. You’ve got this—now go make something crave-worthy.