High Protein Dinners: 9 Easy Meals With 30g+ Protein You’ll Crave All Week

You want dinners that hit that 30g+ protein sweet spot, don’t take forever, and actually taste amazing. Same. These nine recipes are fast, filling, and totally doable on a weeknight—even if your energy’s on 5%. We’re talking skillet meals, sheet-pan magic, and bowls that won’t leave you hungry an hour later.

Each recipe is straightforward, flavor-packed, and flexible. Keep a couple staples (like Greek yogurt, eggs, canned beans, and chicken thighs) on hand, and you’ll be set. Ready to eat like you actually lift a fork? Let’s cook.

1. Juicy Greek Chicken Bowls With Lemon Rice and Feta Crunch

This bowl is a protein powerhouse with bright, zesty vibes. You get juicy chicken, fluffy lemon rice, crunchy cucumbers, and creamy feta—aka everything you want after a long day. Meal prep it for the week or serve it up family-style.

Ingredients:

• 1 1/2 lbs boneless skinless chicken thighs
• 2 tbsp olive oil
• 1 tbsp lemon zest + 3 tbsp lemon juice
• 3 cloves garlic, minced
• 2 tsp dried oregano
• 1 tsp smoked paprika
• 1 tsp kosher salt, 1/2 tsp black pepper
• 1 cup long-grain rice, rinsed
• 1 3/4 cups low-sodium chicken broth
• 1 tbsp butter
• 1 English cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/3 cup red onion, thinly sliced
• 1/2 cup kalamata olives, halved (optional)
• 1/2 cup crumbled feta
• 1/2 cup plain Greek yogurt (2% or 5%)
• 2 tbsp fresh dill or parsley, chopped

Instructions:

1. Marinate the chicken: In a bowl, toss chicken thighs with olive oil, lemon zest, lemon juice, garlic, oregano, paprika, salt, and pepper. Let sit 15–30 minutes (or up to 8 hours in the fridge).
2. Cook the rice: In a pot, combine rice, broth, and butter. Bring to a boil, reduce to low, cover, and cook 15 minutes. Rest off heat 5 minutes, then fluff and stir in a squeeze of lemon.
3. Sear the chicken: Heat a large skillet over medium-high. Sear thighs 5–6 minutes per side until browned and cooked through (165°F). Rest 5 minutes, then slice.
4. Assemble: Add rice to bowls, top with chicken, cucumber, tomatoes, red onion, olives, feta, and dollops of Greek yogurt. Sprinkle with dill or parsley.

Serve with warm pita or a handful of arugula for extra greens. Double the chicken and use leftovers in wraps—seriously, it’s even better the next day. For more protein, swap rice for quinoa.

2. One-Pan Chili-Lime Salmon With Black Bean Corn Salsa

Sheet-pan dinner, but make it punchy. The salmon is tangy and buttery, and the bean-corn salsa adds fiber and freshness. It’s quick, colorful, and tastes like vacation.

Ingredients:

• 4 salmon fillets (5–6 oz each), skin on
• 2 tbsp olive oil
• 2 tsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt
• 1 lime, zested and juiced
• 1 can (15 oz) black beans, rinsed and drained
• 1 cup corn kernels (thawed if frozen)
• 1/2 red bell pepper, diced
• 1/4 cup red onion, minced
• 2 tbsp cilantro, chopped
• 1 tbsp olive oil (for salsa)
• Salt and pepper to taste
• Optional: avocado slices, extra lime wedges

Instructions:

1. Preheat oven to 425°F. Line a sheet pan with parchment.
2. Season salmon: Mix olive oil, chili powder, cumin, garlic powder, smoked paprika, salt, lime zest, and half the lime juice. Brush over salmon.
3. Roast salmon 9–12 minutes, depending on thickness, until just opaque and flakes easily.
4. Make salsa: Combine black beans, corn, bell pepper, red onion, cilantro, remaining lime juice, and 1 tbsp olive oil. Season with salt and pepper.
5. Serve salmon topped with the salsa and avocado slices if using.

Great with cilantro-lime rice or on top of greens. For extra protein, add a scoop of Greek yogurt or queso fresco. Leftovers make epic tacos.

3. Creamy Tuscan Turkey Skillet With Sun-Dried Tomatoes and Spinach

Think cozy restaurant flavors but lighter and faster. Lean ground turkey gets a creamy, garlicky sauce with sun-dried tomatoes, spinach, and a whisper of Parmesan. It’s a 25-minute skillet that somehow tastes slow-cooked.

Ingredients:

• 1 lb lean ground turkey (93% or 90%)
• 1 tbsp olive oil (plus 1 tsp from sun-dried tomato jar)
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 1/2 tsp crushed red pepper (optional)
• 1/2 cup sun-dried tomatoes, chopped (oil-packed, drained)
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt (5%) or light cream cheese
• 1/3 cup grated Parmesan
• 3 packed cups baby spinach
• 1 tsp Italian seasoning
• Salt and black pepper to taste
• Juice of 1/2 lemon

Instructions:

1. Brown turkey: Heat olive oil in a large skillet over medium-high. Add turkey and onion; cook 5–7 minutes, breaking up meat, until browned. Stir in garlic and crushed red pepper; cook 1 minute.
2. Build flavor: Stir in sun-dried tomatoes and Italian seasoning. Add broth; simmer 3 minutes.
3. Make it creamy: Reduce heat to low. Stir in Greek yogurt and Parmesan until smooth. Add spinach; wilt 1–2 minutes. Season with salt, pepper, and lemon juice.
4. Finish with a drizzle of sun-dried tomato oil for extra richness.

Serve over whole-wheat pasta, quinoa, or cauliflower rice. Add a can of white beans to stretch it and bump protein. It reheats like a dream for lunch.

4. Speedy Tofu Stir-Fry With Garlic-Ginger Sauce and Cashews

This is your weeknight stir-fry that actually gets crispy tofu—no sad sponge cubes here. The sauce is garlicky, gingery, and lightly sweet, and the cashews bring crunch and extra protein. It’s fast, flexible, and absolutely crushes takeout cravings.

Ingredients:

• 14 oz extra-firm tofu, drained and pressed
• 2 tbsp cornstarch
• 2 tbsp neutral oil (avocado or canola)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup snow peas or green beans
• 1/2 cup roasted unsalted cashews
• 2 green onions, sliced
• Sesame seeds (optional)
• For the sauce: 3 tbsp low-sodium soy sauce or tamari
• 1 tbsp rice vinegar
• 1 tbsp honey or maple syrup
• 2 tsp sesame oil
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger
• 1/3 cup water + 1 tsp cornstarch (slurry)

Instructions:

1. Cube tofu into 3/4-inch pieces. Toss with 2 tbsp cornstarch until coated.
2. Heat 1 tbsp oil in a large nonstick skillet over medium-high. Add tofu; cook 6–8 minutes, turning, until golden and crisp. Remove to a plate.
3. Stir-fry veggies: Add remaining oil. Toss in broccoli, bell pepper, and snow peas; cook 3–4 minutes until crisp-tender.
4. Make sauce: Whisk soy sauce, rice vinegar, honey, sesame oil, garlic, ginger, and cornstarch slurry.
5. Combine: Return tofu to pan, pour in sauce, and toss 1–2 minutes until glossy and thickened. Fold in cashews and green onions.

Serve over jasmine rice or high-protein brown rice. Want more protein? Add edamame or swap cashews for peanuts. For spicy lovers, hit it with chili crisp.

5. Zesty Chipotle Shrimp Tacos With Greek Yogurt Slaw

These tacos are smoky, juicy, and ready in 15 minutes. Shrimp cooks lightning-fast, and the crunchy slaw keeps every bite fresh and creamy (without heavy mayo). Taco night just got a lean upgrade.

Ingredients:

• 1 1/4 lbs large shrimp, peeled and deveined
• 1 tbsp olive oil
• 1 tsp chipotle chili powder
• 1 tsp smoked paprika
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp kosher salt
• Juice of 1/2 lime
• 8 small corn or flour tortillas
• For the slaw: 3 cups shredded cabbage (or slaw mix)
• 1/2 cup plain Greek yogurt
• 1 tbsp mayonnaise (optional, for richness)
• 1 tbsp lime juice
• 1 tsp honey
• 1/4 tsp salt
• 1/4 cup chopped cilantro
• Optional toppings: avocado, pickled onions, hot sauce

Instructions:

1. Toss shrimp with olive oil, chipotle powder, smoked paprika, cumin, garlic powder, salt, and lime juice.
2. Make slaw: Mix yogurt, mayo (if using), lime juice, honey, and salt. Toss with cabbage and cilantro.
3. Cook shrimp: Heat a large skillet over medium-high. Sear shrimp 2 minutes per side until opaque.
4. Warm tortillas in a dry skillet or over a flame until lightly charred.
5. Assemble tacos with slaw, shrimp, and toppings of choice.

Serve with black beans on the side to boost protein over 30g per serving. No shrimp? Use cod or chicken. Leftover slaw is fantastic in bowls and sandwiches.

6. Cozy Lentil-Bison Bolognese Over Whole-Wheat Pasta

Classic comfort, upgraded. Lean bison brings deep flavor and plenty of protein, while lentils add body and fiber without making it heavy. It’s the kind of sauce you want to eat with a spoon—over pasta, spaghetti squash, or polenta.

Ingredients:

• 1 lb ground bison (or very lean beef)
• 1 tbsp olive oil
• 1 small onion, finely diced
• 1 carrot, finely diced
• 1 celery stalk, finely diced
• 3 cloves garlic, minced
• 1/2 cup dry brown or green lentils, rinsed
• 1/2 cup dry red wine (optional)
• 1 can (28 oz) crushed tomatoes
• 1 cup low-sodium beef or chicken broth
• 1 tsp dried oregano
• 1 bay leaf
• 1/2 tsp crushed red pepper (optional)
• Salt and black pepper to taste
• 12 oz whole-wheat pasta
• 1/3 cup grated Parmesan, plus more to serve
• Fresh basil or parsley, chopped (optional)

Instructions:

1. Brown bison: Heat olive oil in a Dutch oven over medium-high. Add bison; cook 4–5 minutes, breaking up. Season with salt and pepper. Add onion, carrot, celery; cook 5 minutes. Stir in garlic 1 minute.
2. Deglaze with wine (if using); simmer 2 minutes. Add lentils, crushed tomatoes, broth, oregano, bay leaf, and crushed red pepper.
3. Simmer uncovered 25–30 minutes, stirring occasionally, until lentils are tender and sauce thickens. Adjust salt and pepper. Stir in Parmesan.
4. Cook pasta according to package; reserve 1/2 cup pasta water. Toss pasta with sauce, loosening with reserved water as needed.

Top with fresh basil and extra Parm. For even more protein, use chickpea or lentil pasta. The sauce freezes beautifully—future you will be thrilled.

7. Sticky Orange-Garlic Chicken Thighs With Sesame Green Beans

Sweet, savory, and wildly satisfying, this sticky orange glaze clings to juicy chicken thighs like it was meant to be. The sesame green beans cook right in the same pan for minimal cleanup. Weeknight MVP, hands down.

Ingredients:

• 1 1/2 lbs boneless skinless chicken thighs
• 1 tbsp cornstarch + 1 tsp for slurry
• 1/2 tsp kosher salt, 1/2 tsp black pepper
• 1 tbsp neutral oil
• 1 lb green beans, trimmed
• 1 tsp sesame oil
• Sesame seeds, for garnish
• 2 green onions, sliced
• For the sauce: 3/4 cup orange juice (fresh if possible)
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1–2 tbsp honey (to taste)
• 3 cloves garlic, minced
• 1 tsp grated fresh ginger
• 1 tsp cornstarch mixed with 1 tbsp water (slurry)

Instructions:

1. Pat chicken dry. Toss with 1 tbsp cornstarch, salt, and pepper.
2. Heat neutral oil in a large skillet over medium-high. Sear chicken 5–6 minutes per side until browned and cooked through. Transfer to a plate.
3. Add green beans to the skillet with 2 tbsp water. Stir-fry 3–4 minutes until crisp-tender. Drizzle with sesame oil; push to the sides.
4. Whisk sauce ingredients (orange juice, soy, rice vinegar, honey, garlic, ginger). Pour into center of pan. Simmer 1–2 minutes, then stir in cornstarch slurry; cook until glossy and thick.
5. Return chicken and toss in sauce. Garnish with sesame seeds and green onions.

Serve with steamed rice or cauliflower rice. Add a fried egg on top to push protein higher (trust me). Swap green beans for broccoli if that’s what’s in the crisper.

8. Creamy Cottage Cheese Pesto Pasta With Chicken and Peas

High-protein pasta that still tastes like a treat? Yes please. Blending cottage cheese into the pesto makes it ultra creamy without heavy cream, and the chicken + peas seal the deal. It’s comfort food that secretly lifts.

Ingredients:

• 12 oz whole-wheat or high-protein pasta
• 2 cups cooked chicken breast, shredded or cubed
• 1 cup frozen peas
• 1 cup cottage cheese (2% or 4%)
• 1/2 cup prepared basil pesto
• 1/4 cup grated Parmesan
• 1/2 lemon, juiced
• 1/4–1/2 cup pasta cooking water
• Salt and black pepper to taste
• Optional: red pepper flakes, extra basil

Instructions:

1. Cook pasta in salted water until al dente. In the last 2 minutes, add peas. Reserve 1/2 cup pasta water; drain.
2. Blend sauce: In a blender, combine cottage cheese, pesto, Parmesan, and lemon juice until smooth. Season with salt and pepper.
3. Toss pasta, chicken, and sauce together over low heat, adding splashes of pasta water until creamy and glossy.
4. Finish with red pepper flakes and basil if using.

Use rotisserie chicken to make it lightning-fast. For extra protein, use chickpea pasta and add toasted pine nuts. Leftovers reheat nicely with a splash of water.

9. Spiced Chickpea Egg Shakshuka With Feta and Greens

Breakfast-for-dinner that absolutely slaps. Eggs poach in a saucy, spiced tomato bath with chickpeas and wilted greens, and a sprinkle of feta makes it sing. Scoop with warm bread or spoon it over quinoa—either way, it’s hearty and protein-packed.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground coriander
• 1/4 tsp crushed red pepper (optional)
• 1 can (28 oz) crushed tomatoes
• 1 can (15 oz) chickpeas, rinsed and drained
• 2 packed cups baby spinach or kale
• Salt and black pepper to taste
• 6 large eggs
• 1/3 cup crumbled feta
• Fresh parsley or cilantro, chopped
• Optional: warm crusty bread, pita, or cooked quinoa

Instructions:

1. Sauté onion and pepper in olive oil over medium heat for 5 minutes until softened. Add garlic and spices; cook 1 minute until fragrant.
2. Stir in crushed tomatoes and chickpeas. Simmer 8–10 minutes, stirring occasionally, until slightly thickened. Season with salt and pepper.
3. Fold in greens to wilt. Make 6 small wells and crack an egg into each.
4. Cover and cook 5–7 minutes until whites are set and yolks are runny (or to your preferred doneness).
5. Top with feta and herbs. Serve immediately.

Add chili oil if you like heat. For even more protein, serve over quinoa or add a dollop of Greek yogurt. Leftovers reheat gently, but keep eggs slightly under if planning ahead.

How to Max Out Protein Without Overthinking It

Quick wins: swap in high-protein pasta, add beans to almost anything, top bowls with eggs, and keep Greek yogurt on the side. Doubling your protein portion doesn’t mean doubling your time—batch-cook chicken, tofu, or lentils on Sunday and plug them into weeknight meals.

Prep Once, Eat All Week

• Make a big pot of grains (quinoa, brown rice) to anchor bowls.
• Roast a sheet pan of veggies at 425°F for 20–25 minutes; reheat and toss with sauces.
• Blend a couple of sauces (pesto, tahini-lemon, yogurt-herb) to instantly upgrade leftovers.

You’ve got nine fast, flavorful dinners that don’t leave you hunting for snacks an hour later. Pick one for tonight, save a few for later this week, and let your fridge become the place where good choices taste ridiculously good. You’ve got this—now go get that sizzle on.