Eating protein-heavy meals for dinner is great because they keep you super full — so full that you won’t feel hungry again by the time you’re getting ready for bed.
That’s because it takes a lot longer for protein to digest than carbs, which means you can eat less food and still feel satisfied for the same amount of time.
Protein is also necessary for important processes in the body. It helps our muscles recover from a workout; it helps us build muscle, which is great if you’re trying to lose weight; and it won’t spike your blood sugar levels the way a carb-heavy meal would.
I rounded up a bunch of dinners with more than 20 grams of protein that still come out to 550 calories or fewer per serving — mostly because they contain whole, minimally processed ingredients.
Unless otherwise noted, nutritional information is for one serving as defined by the recipe. And my calorie calculations come from here.
Cool, let’s dig in!
1. Chicken Parmesan Zucchini Boats
Zucchini stuffed with chicken Parmesan, guys.
Calories: 500 (includes three zucchini boats)
Protein: 57.3g
Get the recipe here.
2. Zoodles With Chicken and Spicy Almond Butter Sauce
You’ll want to douse everything in this spicy almond butter sauce. Trust.
Calories: 370
Protein: 39.3g
Get the recipe here.
3. Skinny Mini Meat Loaves With Sweet Potato Coins
Make one medium sweet potato worth of coins per person to get the nutritional information below.
Calories: 516 (for five mini meat loaves)
Protein: 46.7g
Get the recipe here.
4. Garlic Teriyaki Shrimp
Probably better for you than takeout, and it only talks 30 minutes to whip it up.
Calories: 272
Protein: 43.95g
With a cup of brown rice: Add 216 calories and 5 grams of protein.
Get the recipe here.
5. Asian Shredded Chicken Salad
This tangy, chicken-loaded salad will hit the spot. Yum.
Calories: 512
Protein: 40.2g
Get the recipe here.
6. Sesame Kale Glow Bowl
Make this vegan recipe in only 20 minutes and easily pack any leftovers for tomorrow’s lunch.
Calories: 428
Protein: 20.9g
Get the recipe here.
7. Chipotle Sweet Potato Turkey Burgers
Use this recipe to whip up four chipotle burgers. Then throw them on some wheat buns and treat yo’ self.
Calories: 337
Protein: 33.7g
With a whole wheat bun: Add 130 calories and 7 grams of protein.
Get the recipe here.
8. Salmon Quinoa Bowl
Use 3 ounces of salmon, 2 ounces Greek yogurt, and 2 ounces of feta cheese to get the nutritional info below.
Calories: 524
Protein: 39.7g
Get the recipe here.
9. Marinara and Kale Stuffed Spaghetti Squash Bowls
Halve a spaghetti squash, toss in the kale, cheese, and marinara, and you’ve got a stringy, gooey comfort food dinner.
Calories: 513
Protein: 23.8g
Get the recipe here.
10. Pizza Frittata
Pizza is good. So is breakfast. And with this dish, you can have it all.
Calories: 450
Protein: 29.2g
Get the recipe here.
11. Baked Salmon With Lentils and Lemon Herb Sauce
Only takes five ingredients and one pan. Heck yes.
Calories: 516
Protein: 24.6g
Get the recipe here.
12. Parmesan Crusted Cod
Switch up your dinner routine with this baked cheesy cod recipe.
Calories: 230
Protein: 21.4g
With a cup of brown rice: Add 216 calories and 5 grams of protein.
Get the recipe here.
13. Quinoa & Swiss Chard Patties With Avocado Tahini Dip
Eat four of these vegetarian quinoa patties to get the nutritional info below.
Calories: 500
Protein: 20g
Get the recipe here.
14. Ranch Pork Chops With Grilled Jalapeño Corn Salsa
Add a little kick to your dinner with this spicy dish.
Calories: 284
Protein: 24g
With a cup of brown rice: Add 216 calories and 5 grams of protein.
Get the recipe here.
15. Dustin’s Stir Fry
Serve up four delicious servings of this stir-fry in just 20 minutes.
Calories: 158
Protein: 21.7g
With a cup of brown rice: Add 216 calories and 5 grams of protein.
Get the recipe here.
16. Sizzling New York Steak With Chimichurri Sauce
Throw this on a bed of leafy greens (3 cups spinach, romaine, etc.) and you’re good to go.
Calories: 450 (includes 3 cups of greens and chimichurri sauce)
Protein: 74.8g
Get the recipe here.
17. Turkey Quinoa Stuffed Bell Peppers
Quickly toss together the filling, stuff the peppers, sprinkle some cheese, throw in the oven, and voilà — dinner is served.
Calories: 496
Protein: 45.9g
Get the recipe here.
18. Cheesy Black Bean Stuffed Sweet Potatoes With Arugula and Poached Eggs
Vegetarians meals can be high in protein too.
Calories: 528
Protein: 25.8g
Get the recipe here.
19. One-Pan Pesto Chicken and Veggies
Mo’ pans mo’ problems. So this savory dish only uses one.
Calories: 450
Protein: 35.9g
Get the recipe here.
Source: BuzzFeed Articles
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